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Asanas and Exercises to Strengthen
Leg Muscles
- 1 – 1/13 Sarva Hita Asana Tensing the Calf
- 1 – 4/7 Sarva Hita Asana Bicycling
- 1 – 6/10 Sarva Hita Asana Tensing the Thighs
- 2 – 13 Utthanasana Standing from Squatting
- 2 – 14 Setu Asana Bridge
- 5 – 5 Shalabhasana Locust
Tensing the Calf
Starting Position: Standing
Concentration: on the calf muscles
Breath: coordinated with the movement
Repetitions: 5 times on each side
Practice: Stand with the legs slightly apart, toes pointing slightly outward. > Exhaling raise the left heel and transfer the body weight onto the ball of the foot so that the weight is almost completely taken off the right leg. Feel the tension of the calf muscles. > Inhaling come back to the centre. Repeat the exercise 5 times and then practice it on the other side. > Lower the arms and return to the starting position.
Benefits: Strengthens the muscles of the feet and lower legs, develops balance and awareness of weight bearing on the foot and leg. Helps to relieve varicose veins and stimulates blood circulation throughout the legs.
Bicycling
Starting Position: Lie on the back
Concentration: on the leg movements
Breath: normal breathing
Repetitions: each variation 5-10 times in each direction
Practice: Lie on the back.
Variation A: Breathing normally raise the right leg and make a bicycling movement, keeping the ankle flexed. Slowly draw circles as large as possible with the leg. Cycle 10 times forwards and 10 times backwards. Repeat the exercise with the other leg. Return to the starting position.
Variation B – With both legs – alternating the legs: >Breathing normally raise the legs and perform bicycling movements. Cycle 10 times forwards and 10 times backwards. Return to the starting position.
Variation C – With both legs at the same time (without illustration): >Breathing normally raise the legs and perform bicycling movements with both legs together. Cycle 5 times forwards and 5 times backwards. Return to the starting position and relax the body.
Benefits: Strengthens the abdominal and leg muscles. Promotes mobility of the hips and knees. Stimulates circulation, especially in the legs and helps to relieve varicose veins and thrombosis. Relaxes and improves blood supply to the hip, knee and ankle joints. The exercise is a good preparation for meditation posture.
Tensing the Thighs
Starting Position: Sit with legs straight
Concentration: on the thigh muscles
Breath: normal breathing
Repetitions: 5 times
Practice: Sit with legs straight and hands on the floor behind the body. The fingers point backwards. >Breathing normally point the feet upwards. Pull the toes towards the body and press the back of the knees to the floor. Feel the tension in the thigh muscles. After 5 seconds release the tension.
Benefits: Strengthens the muscles in the front of the thighs and stretches the calf muscles.
Utthanasana – Standing from Squatting
Starting Position: Standing
Concentration: on the straight back and leg muscles
Breath: coordinated with the movement
Repetitions: 3 times
Practice: Stand with legs apart, toes pointing outward. Clasp the fingers in front of the body. >Inhale deeply. >Exhaling bend the knees sideways over the toes. The upper body remains straight. >Inhaling stand upright, keeping the back straight.
The exercise is practised in three stages. With the first squatting movement the hands should reach thigh level. With the second, knee level, and with the third, calf level. During the squatting movement the trunk of the body should always remain upright.
Benefits: Especially good for women before childbirth. Beneficial for irregular menstruation or menstrual problems. Stretches and strengthens the muscles of the legs and pelvic floor. The exercise develops stability and regulates the breath.
Setu Asana – The Bridge
Starting Position: Sit with legs straight
Concentration: on the muscles of the back and the legs
Breath: coordinated with movement, normal breathing in the position
Repetitions: 3 times
Practice: Sit with the legs straight and place hands behind the body. The fingers point backwards. >Inhaling raise the upper body and pelvic area. The hands support the body’s weight. Allow the head to hang back relaxed. >Breathing normally remain in this position for as long as comfortable. >Exhaling return to the starting position.
Benefits: Recommended during pregnancy and also for menstrual and lower abdominal problems. Strengthens the muscles of the legs, hips, pelvis and also the back and arms. Therefore the exercise improves posture and counters a rounded back. Practice of this exercise regulates kidney and thyroid function.
Shalabhasana – The Locust
Starting Position: Lie on the abdomen
Concentration: on the muscles of the legs and back and the Manipura Chakra
Breath: coordinated with the movement and held in the position
Repetitions: 1–3 times
Practice: Lying on the abdomen place the chin on the floor or, if it is more comfortable, turn the head to the side and lay one cheek on the floor. >Place the arms under the abdomen. The hands are under the thighs with palms facing down. >Inhaling press the palms against the floor, keep the legs straight and raise them as high as possible. >Holding the breath remain in this position as long as comfortable. Exhaling return to the starting position.
- Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time begin to extend the practice by holding the posture for a few minutes with normal breathing.
Variation: Extend the arms in front with palms facing down. The chin rests on the floor. >Inhaling raise arms, legs, upper body and head from the floor. The body weight rests on the abdomen. >Retain the breath and hold the position. >Exhaling slowly return to the starting position.
Benefits: Balances the Manipura Chakra. Develops self-confidence and invigorates the body. Is beneficial for depression. The internal organs are stimulated and the body’s acid-base balance is regulated. Kidney function is stimulated. The leg, pelvic and back muscles are strengthened. Encourages good posture and a slim figure.