Yoga Leg Exercises

Yoga strengthens and improves the tone, flexibility and mobility of joints, tendons and muscles in the legs. Doing yoga also increases blood flow to the bones, muscles and skin which improves the function of the blood vessels and capillaries in the legs. These exercises will help keep your legs healthy and youthful.

  1. Yoga for the Feet

    • For the Reclining Big Toe pose (Supta Padangusthasana), lie supine on the floor, legs strongly extended. Bring one leg into your chest and grasp your big toe with your index and middle fingers and the thumb. Slowly extend your leg perpendicularly. Once the leg is fully extended, press through both heels and lift up through the ball of the big toe on the perpendicular leg. Hold and repeat on the opposite side. This pose stretches the feet, hips, thighs, hamstrings, groin and calves; it also strengthens the knees.

    Yoga for the Ankles

    • Perform the Tree pose (Vrksasana) standing up straight, shifting your weight on to one foot. Draw your opposite leg up and place the sole of the foot against the thigh of the standing leg. Press the sole of the foot and the thigh together, toes pointing down, pelvis centered over the standing foot. Raise your arms above your head and balance. Hold and repeat on the other side. This pose strengthens the thighs, calves and ankles. It also stretches the groin and inner thighs. The Tree pose can help relieve sciatica and reduce flat feet.

    Yoga for the Calves

    • Start the Warrior I pose (Virabhadrasana I) from a standing forward fold. Bend your knees and step one foot back toward the outer edge of your mat, with the ball of the foot on the floor. Step back far enough so that your knee forms a right angle. Clench the extended thigh and push it up toward the ceiling. Stretch the heel toward the floor, holding the bent knee at a right angle. Stretch up through your upper body, reaching your hands and the crown of the head toward the ceiling. Hold and repeat on the other side. This pose strengthens and stretches the calves, thighs and groin.

    Yoga for the Thighs

    • A good exercise for the thighs is the Warrior II pose (Virabhadrasana II.) While standing, place your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and tretch them actively out to the sides. Turn your right foot in slightly toward the midline of the body and your left foot out to the left 90 degrees. Align the left heel with the right heel. Clench your thighs and align your left thigh over the left ankle so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Hold, and repeat on the other side. This pose strengthens and stretches the thighs, calves, ankles and groin.

    Yoga for the Hips

    • For the One-Legged King Pigeon pose (Eka Pada Rajakapotasana), begin on all fours, knees directly below your hips, and hands slightly ahead of your shoulders. Bring your right knee forward to the back of your right wrist; the outside of your right shin should be resting on the floor. Slide your left leg back, straightening the knee and placing the front of the thigh to the floor. Lower the outside of your right buttock to the floor, and position the right heel just in front of the left hip. The left leg should extend straight out of the hip. Placing your fingertips on the floor, lift your torso away from the thigh. Press your tailbone down and forward, and lift through the crown of your head. Hold, and repeat on the other side. This pose stretches the thighs, groin, hips and psoas muscle in your back.