![]() If you’re very flexible and you don’t feel a stretch, shift your hips back slightly-that should do the trick. I often encourage students to find what I call the “sweet spot of surrender.” It’s where you feel a bit of tension in the muscles, but you can still relax on some level and each breath allows you to go deeper into the stretch. Using your hands on the mat for stability, allow your body to relax and soften. Stay in the pose for 60-90 seconds taking deep, slow breaths. The goal here is to feel the inner thighs stretch and lengthen. ![]() Some of you will be able to bring the top of the head to the floor, but that is not the goal. About halfway down, reach your fingers to the mat then allow the torso to completely fold forward. With your hands on your hips, slowly move your torso forward and down from the hips with a flat back. Place your feet so they are parallel to eat other and about two feet wider than shoulder-width. This stretch is for the adductors or inner thighs. Hold for at least 30 seconds, then switch sides. Lift your butt up again to intensify the stretch in the hamstring. To take this stretch a little deeper and feel it in your calf and Achilles tendon, bend your left knee slightly. Press your hands into the mat and lift your butt higher to increase the stretch in your left leg. As you lift the right leg, push your left heel into the ground. If you’re already rocking Downward Facing Dog pose, lift your right leg high up to the sky. If not, go straight to Beachbody On Demand and begin our 3 Week Yoga Retreat! Hopefully, you’ve learned a proper Downward Facing Dog pose. This stretch is great for the hamstrings, and with a small adjustment, the calf and Achilles as well. In my advanced yoga classes, I instruct my students to hold this pose for 60 seconds.ģ Yoga Poses to Stretch Your Legs 1. This will keep your core activated and begin that deep groin and hip stretch. Once your legs are in the correct position, contract your abdominal muscles and tuck your tailbone down slightly. Turn your feet out about about 45 degrees and bend your knees until they’re at a 90 degree angle, just right above your ankles, and not further. Place your feet so they’re about six to eight inches wider than shoulder-width. This pose is both a strengthener and will provide a good stretch. ![]() Similar to Chair pose, I recommend building to a 60-90 second hold on each leg. ![]() It’s a great pose for runners, cyclists, or anyone doing an intense leg routine. If you lean forward slightly, the pose works the quadriceps muscle even more, as well as adds some core work. This is a great standing pose that helps lengthen the hip flexor of the back leg while strengthening the quadriceps of the front leg. Do your best to keep your right knee at a 90-degree angle and just above the ankle. Plant your entire right foot into the mat while keeping the left heel off the ground, then lift the upper body upright and reach the arms to the sky. Perfect leading up to ski season or a spring full of hiking! I recommend starting holding the pose for a few seconds, then building to be able to hold for 60-90 seconds.įrom downward dog, bring your right foot in between your hands in a runner’s lunge. This is an amazing pose to feel grounded, build heat, and gain strength. Your gaze can be forward or slightly up, but to prevent hurting your neck avoid tipping your head back. With a straight spine, reach your arms over head, bend your knees, and push your hips back. While standing, start with your feet together or shoulder-width apart. It’s like sitting down in a chair, but holding yourself up just before you actually sit. This classic pose will strengthen your quads. It’s a beautiful combination, and if you’re looking to tone up your legs, you definitely want both. One of the amazing benefits of yoga practice is that you get both stronger and more flexible. With that class, I began my consistent yoga practice, started to get stronger and leaner with each passing day, and have on the journey for almost 20 years. After that fateful class, few a few days I could barely walk and I was sore in places I never knew existed. It was telling me there was an opportunity for growth with yoga there was work to be done. Maybe it was because my teacher was so encouraging and he instructed us to turn within and listen to our own bodies. My legs were shaking, my arms trembled, I was dripping in sweat, but for some reason I decided to hang in there. Pull out your Flux Capacitor and get it up to 88 miles an hour as we travel back to 1997 to the first time I took a yoga class.
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