Yoga Poses for Leg Strength

Everyone knows that yoga is good for blood pressure, relaxation, stretching, and stress-relief, but it's also incredible at toning your muscles when done regularly. Contrary to popular belief, yoga is not difficult. Most of the basic poses can be done by anyone with even limited flexibility regardless of your age. Just remember to listen to your body and know your limitations.

So why work on leg strength? There can be many reasons. Having stronger legs lets you stand longer or walk farther, which can be good depending on your job. It increases your mobility and makes it easier for you to move during the day, which is an important part of being fit and healthy. The legs are one of the main muscles groups that gets worked every day, besides your core, so it's important to make sure they're up to the challenge.

For best results, use the following simple yoga poses at least three times a week. Don't overdo it and don't push yourself. Do what feels comfortable. Remember that repetition is the key. You won't see results right away, so give yourself time.

The Warrior Poses

The warrior poses are a series of poses that strengthen your legs, your core, and your arms. There are three different poses, each starting with the same starting stance, which I will call "home stance". The home stance is formed from the following: stand with your legs next to each other. Then move your left leg forward like you were going into a lunge, with your left knee bent over your foot and your right leg straight. At this point, your left foot should be pointing forward and your right foot should be pointing to your right. Stretch just enough until you can feel it in your legs, but not enough where it really starts to hurt. This is the "home stretch".

Warrior I:

Warrior one starts in the home stretch. From there, make sure your torso and head are face forwards. Lift your arms until they are straight over your head. You should feel the stretch in your legs, arms, and core. Hold this pose for 30 seconds.

Warrior II:

Warrior two starts in the home stretch. From there, turn your torso to face the right without turning your legs at all. Only your torso should move. Stretch your arms out to your sides in the directions of your legs, your left arm pointing straight over your left leg and the same with your right arm. Hold this pose for 30 seconds.

Warrior III:

Warrior three starts in the home stretch. From there, left your back leg and tilt your body forward, supporting it on your front left leg. Stretch your arms out straight to the sides. You should look more or less like an airplane with one leg on the floor. Hold this for 30 seconds.

Tree Pose

This pose is going to especially work on your legs as well as your balance. If you start losing your balance at any point, feel free to put your leg down to catch yourself or hold on to something to keep you steady. Over time, you'll get used to standing on one leg. Try looking at one point on a stationary object to help hold your balance.

Start with both of your legs together. With one hand, lift one of your legs and place it with the sole pressed against the inner thigh of your other leg. It should form a small triangle with your legs. Then place your hands in the praying position in front of you and hold for 30 seconds. Switch legs and repeat.

Chair Pose

This is meant especially for the legs and does a wonderful job at working them. Start in a regular standing position with two legs together. Stretch your arms straight out in front of you. Bend your knees until your thighs are parallel with the floor. Hold this pose for 30 seconds.

Tip: for less stress on your back, do this with your back pressed against a wall. For an added stretch, do this with dumbbells in your hands, letting them hang at your sides.