• About
  • Work With Me
  • Newsletter
  • Blogging Tips

Fruition Fitness

fit, fuel, run, life | what's your fruition?

  • Fit
    • HIIT Workouts
    • Yoga
    • Triathlon
      • Ironman
      • Race Reports
  • Fuel
    • Paleo
    • Recipes
  • Run
    • 5k
    • Treadmill
    • Marathon
    • Training Blog
    • Race Reports
  • Life
    • Organization
    • Book Reviews

Yoga Poses for Stronger Legs

November 16, 2011 Michelle Homan 2 Comments

In addition to all the great health benefits of yoga, yoga also has postures that serve as excellent, effective exercises for stronger legs.  Even if it is not possible to attend a formal yoga class, these postures can easily be done at home to strengthen legs, while also providing an opportunity for relaxation, meditation, and increased flexibility.

Standing Postures

Standing yoga postures are based in the premise that the legs, feet, and toes are rooted in the ground, thus providing physical strength and stability for the posture.  Standing postures typically begin from Mountain pose with feet together, firmly planted in the ground, leg muscles activated, the shoulders back and relaxed, and the chest open.  During the postures, the legs are called upon to support the entire weight of the body, while also stabilizing during balancing poses.  Utilize these standing postures as exercises for stronger legs.

Chair

From Mountain pose, bring the feet hip width apart while still maintaining Mountain pose principles.  As the lungs exhale, bring the arms parallel to the floor with palms facing down.  Simultaneously bend the knees as if sitting back in a chair.  While holding the posture for about 30 seconds, focus on breathing, relaxing the shoulders, and the legs providing a strong base for the posture.  Return to Mountain pose on the inhale.

Warrior I

From Mountain pose take a large step forward with the right leg and bend at the knee to assume a lunge position.  The knee should be bent at approximately 90 degrees, but the knee should not go past the toes.  On the next inhale, lift both arms to the sky with palms facing each other.  Continue to breathe during the posture while focusing on keeping the front foot, ankle, knee, and leg in line.  Square both hips forward.  Reaching towards the sky with relaxed shoulders will keep the torso perpendicular to the floor and the chest open.  Hold for about 30 seconds, carefully return to Mountain pose, and repeat with the left leg.

Warrior II

To perform Warrior II, first get into a sound Warrior I posture.  With the right leg in a forward lunge, rotate the hips and torso to left side while lowering the arms parallel to the floor. With the lower body still in line, the hips and upper body are now square to the left.  The hands, elbows, and shoulder should be in line with the eyes gazing forward over the right hand. Hold for about 30 seconds, return to Mountain pose, and repeat with the left leg.

Balancing poses

Yoga includes a number of basic to extremely advanced standing balancing poses as well.  Many think that these poses are not accessible to them, but the basic versions are a very accessible, beneficial starting point.  These basic yoga exercises will challenge your balance while also strengthening your legs.  While focusing on balance, the leg muscles fire to keep a strong base.

Tree

Starting from Mountain pose, shift weight to the left leg.  Slowly lift the right foot off the ground and rest it against the left calf, knee, or thigh—whichever allows balance to be maintained.  The right knee should be pointing as far to the right as possible.  Bring the hands slowly to prayer position and focus on a point to stay balanced.  Inhale and exhale deeply and slowly while focusing on form.  Hold the posture for about 30 seconds.  If balance is lost during the posture, don’t abandon it!  Calmly return to Mountain pose and restart.  Repeat with the left leg.

Warrior III

From Mountain, raise the arms to the sky, lift the left leg off the floor and simultaneously hinge forward.  The raised arms, head, torso, and left leg should all be parallel to the floor.  The right leg should provide a strong, stable base for the posture.  Deeply breathe while focusing on a point to hold form and balance.  Slowly return to Mountain and repeat with the right leg.

Incorporating these yoga exercises into your routine will undoubtedly result in stronger legs.  Practicing regularly will propel leg strength, enabling the body to hold postures for a longer time. Start utilizing your own body weight and try yoga exercises for stronger legs!

 

 

 

Yoga yoga

Comments

  1. Pooja Jai says

    November 22, 2021 at 9:51 am

    Wow! this is something many bloggers tend to miss in their content. Loved it.

    Reply
  2. RI Rakib says

    January 21, 2022 at 6:51 am

    I have been practicing yoga for a short time, perhaps a little over a month. But if I can tell you that I feel less fatigued. Before when I had to get up to start the day I already felt tired and sometimes in a bad mood. However, right now I feel great. As if something internal that was very asleep in me wakes up at the same time that I open my eyes and gives me a push to start a new dawn. I have not yet discovered what yoga is in my life, but it is a good wake-up call for my body, my mind and my being.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

CommentLuv badgeShow more posts

Let’s Connect!

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Click the pics to learn more

Hey there, I’m Michelle! Mom, wife, teacher, athlete and blogger. I run on coffee and in my Newtons. Hoping to one day be reunited with my PRs. Sharing everything that helps me reach my goals. What’s your fruition?

Love Running? Check it out!

Pin With Me!

Instagram

This error message is only visible to WordPress admins

Error: No feed found.

Please go to the Instagram Feed settings page to create a feed.

Amazon Associates Disclosure

Fruition Fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Check out my favorite healthy fuel

Watermelon Naked Protein Smoothie
Easy Paleo Meal Prep
5 Paleo Tips for Beginners

More Posts from this Category

Copyright © 2023 · Daily Dish Pro on Genesis Framework · WordPress · Log in

See you soon!

  • Bloglovin
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter