In today’s fast-paced world, where physical activity often gets neglected, it is extremely important to focus on your leg strength as it maintains overall health and well-being. Whether you are an athlete or simply a corporate employee, strong legs are essential for optimal performance. It is important to incorporate exercises that target the quadriceps, hamstrings, calves and glutes into your workout routine for stronger legs. And what better time to work on your strength than morning?
In this article, we have included some exercises that will help you improve your leg strength and flexibility. Start your day with a burst of energy by incorporating these 5 yoga asanas into your morning routine:
Chair Pose
This challenging pose engages the quadriceps, hamstrings and glutes, providing a great workout for your legs. Perform by standing straight and pressing your legs together to create a long, strong column before coming into a Chair Pose. Then, stretch the arms upwards as you bend your knees towards a sitting position. Hold the position for some time, and you’ll feel your thighs activate to hold you up.
Tree Pose
Also known as Vrikshasana, this yoga asana strengthens the core, legs and ankles. It also improves balance, mobility, focus and concentration.
To perform this, stand in the Tadasana position, then bend the right leg and rest the claws on the left thigh as high as possible. While balancing the body on one foot, stretch the arms upwards and then join the palms in the Namaskar position. Try to stay in the position for 30 to 60 seconds and repeat with the other leg.
Dancer Pose
Natarajasana, also known as Lord of the Dance Pose, has several benefits, including revitalising the lower abdominal muscles, enhancing overall circulation and increasing flexibility in the body. The posture can help in strengthening the leg, chest and hip region while also calming your mind and improving your posture and digestive function. For this yoga asana, stand on one leg and then bend the other leg to hold it from the back with both hands. This pose also serves as an excellent stress reliever.
Downward Dog Pose
One of the simplest yoga asanas to get perfectly toned legs is to practice the downward-facing dog yoga pose, also known as Adho Mukha Svanasana. This yoga asana starts by coming into the position of a dog, with arms and knees under the shoulders and hips. After that, press your hands inwards and lift your hips back to form an upside-down ‘V’ shape. This pose can help straighten the back, strengthening the thigh muscles and calves and improving the posture.
Adho Mukha Svanasana also helps reduce hair fall. It is also good for the eyes, brain and other parts of the head. The downward-facing dog yoga pose also takes care of physical and boosts mental health.
High Lunge
Holding this pose requires the engagement of both legs, which helps you achieve stronger and toned legs. Start by being in the lunge position and then stretching both legs in opposite directions. Now, raise the arms in the namaskar position and slightly bend your back. With this pose, the thigh of your bent leg actively supports you while the rear hamstring stretches. Dip the back knee slightly towards the floor to offer your legs a more challenging workout. Hold this pose for at least 60 seconds, then exhale and step your right foot back beside the left. Then, repeat the same on the opposite side.
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