Unleash the Energy of Your Decrease Physique with These High Yoga Poses for Legs


Yoga is among the oldest workout routines that gives psychological and bodily advantages. Nevertheless, in the event you follow a specific follow lengthy sufficient, its advantages begin to plateau, and it additionally causes boredom. Happily, there are a whole bunch of yoga poses, so boredom is a matter you may tick off, however you do want sufficient leg strength and balance to attain them. 

These yoga poses for legs will assist construct leg energy and enhance stability, enabling you to follow extra superior and sophisticated poses. This text will clarify these poses intimately. Let’s get to it.   

Rationalization Of The Significance of Yoga For Leg Power and Flexibility

Many Yoga poses put the entire physique weight on the legs, and one can not pull them off until the legs have sufficient energy and stability. Constructing strong legs improves flexibility, enabling you to attain these poses rapidly. Moreover, it additionally will increase the physique’s resilience towards stress,  manifested in a number of methods, together with strong stability, cellular joints, and robust and versatile muscle tissue.

Extra importantly, sturdy legs will let you maintain the poses longer and lengthen yoga periods, providing much more bodily and psychological advantages.

Overview of The Poses To Be Lined In The Publish

Wanting on the anatomy of the legs will let you recognize 5 main muscle teams, together with hamstrings, adductors, shins, quadriceps, and calves. Not many workouts goal these muscle tissue equally, which warrants the endeavor of various poses to construct them collectively

It’s important to construct all these muscle tissue to enhance leg energy and stability. Yoga poses focusing on these muscle tissue may be divided based mostly on the form one makes whereas training them. Let’s check out them.   

Standing Poses

1. Tadasana (Mountain Pose)

Mountain Yoga Pose Photos and Tadasana Video Tips for Beginners

Tadasana, often known as Mountain pose, is appropriate for established and freshmen yogis alike. Nearly all standing poses begin from tadasana, which suggests perfecting it’ll additionally enable you with different exercises. It’s a must to begin standing whereas holding the ft about half a foot aside.

Observe it by pulling the kneecaps and squeezing the thighs such that tailbone will get tucked below. Be certain that knees will not be locked, and legs are straight. The backbone also needs to be straight, and respiration ought to be ensured by placing strain on the waist. 

2. Uthiita Trikonasana (Prolonged Triangle Pose)

Extended Triangle Pose: How to Practice Utthita Trikonasana

The prolonged Triangle Pose targets 4 teams of muscle tissue, together with the chest, groin, hips, and hamstrings. It’s newbie pleasant exercise that begins with participating thigh muscle tissue holding the femur within the socket by drawing it ahead. Observe it by reducing a hand until it reaches the ankle. 

Your shoulders ought to be stacked on one another when you open the chest. You may pull it off by reaching your fingertips in the direction of the ceiling whereas one shoulder is locked in its socket. Look in the direction of the left fingertips by turning the top and drawing the proper thigh upwards to attain the pose.  

3. Virabhadrasana Li (Warrior Li Pose)

Yoga Poses | Learn Proper Foot Position In Warrior 1, Virabhadrasana I

Virabhadrasana Li can be a newbie’s pleasant pose that targets numerous muscle tissue, together with the core, quadriceps, shoulders, adductors, and decrease limbs. You may obtain it by bending the proper leg ahead and making a 90-degree angle with the knee whereas holding the left leg wholly stretched behind. 

Then, increase your palms so each palms contact and are utterly straight. Your backbone ought to be straight and your chest barely curved to attain this pose.

4. Prasartia Padottanasana (Vast-Legged Ahead Bend)

Wide Legged Forward Fold (Prasarita Padottanasana) // Lessons.com

Prasartia Padottanasana is a barely difficult pose, nevertheless it targets the decrease limbs successfully. You begin by holding the legs aside and wholly stretched. Begin to decrease the higher portion of your physique whereas holding the arms bent at an angle of 90 levels. 

Bend down utterly such that the top ought to contact the bottom and the palms ought to contact each ft. Deliver the hands nearer to the neck to make it barely simpler to attain the pose.

Seated Poses

1. Baddha Konasana (Certain Angle Pose)

Baddha Konasana Or Bound Angle Pose Steps & Benefits | Upashana Yoga

Badda Konasana is often known as a sitting Buddha pose and is pleasant for freshmen. Whereas it additionally targets different muscle tissue, the quadriceps are targeted extra. You begin by sitting in Budda Place whereas holding the backbone straight. Deliver your palms down to the touch each ft to attain the pose. 

2. Janu Sirsasana (Head-To-Knee Ahead Bend)

Head-to-Knee Forward Bend (Janu Sirsasana)

Janu Sirsasana is a barely difficult pose that targets the backbone, hips, core, and decrease limb muscle tissue. It has a number of variations, however probably the most simple posture is sitting on the floor and lengthening one leg ahead. 

The opposite leg ought to be inwards, touching the knees. Put your hand ahead so it’s on the identical degree because the stretched leg. It would decrease your neck to attain the pose.  

3. Upavistha Konasana (Vast-Angle Seated Ahead Bend)

Upavistha Konasana - Wide-Angle Seated Forward Bend Pose - YOGATEKET

Upavista Konasana targets adductors and the muscle tissue within the back. It’s barely difficult however not too superior. You begin by sitting on the bottom and holding each palms planted. Begin to transfer your legs other than one another and go as large as you may. 

The proper pose is achieved when each legs make nearly a straight line. Now transfer your palms ahead and begin to bend down whereas holding the backbone straight. Don’t look upwards or sideways to attain the pose.

4. Goukhasana (Cow Face Pose)

How to do Cow Face Pose (With Four Variations) - DoYou

Cow Face Pose targets numerous muscle teams within the physique utilizing the bodyweight, together with the quadriceps. Begin and seated place and cross the legs such that each make the identical angle. Whereas there ought to be a bend, it doesn’t should be a 90-degree.

Then, increase one arm, deliver it to the again, and use the opposite hand to seize it together with your fingers. To good the pose, the bent elbow angle ought to be the identical for each arms.  

Reclining Poses

1. Supta Padangusthasana (Reclining Hand-To-Large-Toe Pose)

Supta Padangusthasana (Reclining Big Toe Pose): Steps, 1-2-3, Benefits -  Fitsri

Supta Padangusthasana is probably the most simple reclining pose that targets muscle tissue within the backbone and hip area. Begin by laying straight on the bottom and lifting one leg to make a 90-degree angle with the opposite. You may deliver the legs nearer to the neck with flexibility. Contact the fingers of the foot with the arms whereas holding it straight within the socket to attain the pose. 

2. Supta Virasana (Reclining Hero Pose)

Reclined Hero Pose - Supta Virasana - The Yoga Collective yoga poses for legs

Supta Virasana is an advanced-level exercise involving sitting in your knees whereas absolutely stretching the decrease limbs. Whereas holding the backbone straight, bend backward so your head touches the bottom.

Prolong the arms and face the palm in the direction of the underside to attain the pose. You can too carry out the pose with out all the again touching the bottom.

3. Setu Bandha Sarvangasana (Bridge Pose)

yoga poses for legs

Setu Bandha Sarvangasana targets the decrease limbs and the muscle tissue within the core. Lie down on the bottom and bend the knees to make a 90-degree angle with the bottom. Begin lifting the physique utilizing the core’s energy. The physique ought to be raised in a straight line with no curve in it whereas holding the neck straight. Deliver the palms beneath the physique and lock them collectively to attain the pose. 

4. Supta Baddha Konasana (Reclining Certain Angle Pose)

yoga poses for legs

Sputa Badda Konasana is a straightforward train that begins with you mendacity down on the bottom. Deliver your ft collectively and begin pulling them upwards concurrently. The heels of each ft ought to contact one another when you pull them upwards. When each legs make a triangle form, transfer your palms other than the physique to attain the pose. 


Can Yoga Assist Me Enhance My Flexibility in My Legs?

A number of yoga poses goal leg muscle tissue and improves their energy and adaptability. It is possible for you to to undertake tougher yoga poses with such stability.

What Are Some Yoga Poses That Stretch The Legs?

Downward Canine, Balasana, Triangle, Low Lunge, Mountain, and Cat Cow are some poses that stretch the legs.

Can Yoga Assist Me Relieve Leg Ache?

Yoga can assist relieve leg ache, and it’s backed by analysis. A number of asanas in yoga goal particular leg muscle tissue and enhance their energy to alleviate ache.

Can Yoga Assist Me Enhance My Steadiness and Stablity in My Legs?

Yoga poses for leg stretch tight muscle tissue and challenges dynamic and static balancing abilities. Once you follow these poses lengthy sufficient; it builds energy and adaptability in these muscle tissue.

How Can I Modify Poses If I Have Tight or Injured Legs?

There isn’t a single modification that works for all accidents. It’s a must to perceive the purpose of damage and undergo the steps of a specific pose to switch it as per the damage.


Constructing leg energy and enhancing flexibility are very important to training Yoga. With out them, you can’t follow advanced and difficult poses, thus plateauing the advantage of the exercise. To not point out, not upgrading the exercise routine additionally produces boredom that finally makes you lose curiosity within the train altogether. There are a number of yoga poses that focus on leg muscle tissue – a few of them have been talked about on this piece. Incorporate them into your exercise routine and begin your journey in the direction of steadier, more healthy, and stronger legs.

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