Sunday 9 September 2012

Yoga Leg Exercises for Stronger More Stable Steps

A sign of aging is decreased strength in the legs. We can moderate the aging process. Have you stopped sitting on the floor because you fear not being able to get back up again? How about challenging yourself to increase strength in the legs with gentle leg exercises, and watch the progress step by step.

Assessment

How are you presently getting up from the floor?
No use of hands, very steady and with no significant sway in the trunk. Very independentNo use of hands, with unsteadiness and some swayUsing one hand on thighUsing both hands on thighsWith one hand on floorWith both hands on floorWith the help of a chair or tableWith someone standing by just in case, perhaps giving cuesWith little assistance as you make most effort (75% to 99%)More assistance required as you make less than 75% of physical effortYoga Leg WorkoutTo strengthen the front of the thighs, quadriceps; To increase balance; To increase flexibility of the ankles

Feet - Standing well in Tadasana, breathe deeply in to the chest and abdomen. Begin the exhale by gently drawing the lower abdomen in. Continue for 6 breaths minimum releasing any unnecessary tension. Then shift your weight slowly from side to side, while breathing deep into the abdomen. Shift forward and backwards with the breath as well. Practice with the feet hip width apart and narrow your stance as you increase strength.

Toes - Massage your toes to help them lengthen on the ground when you stand. Practice lifting and spreading them apart while standing. Then try to lift just the big toes; then just the little toes. Feel the muscles in the lower legs workout.

Ankles - While sitting on the floor with arms supporting your body in Dandasana, knees can be bent, point toes forward as you inhale; exhale and flex foot back towards your body. You can curl the toes as you inhale and point, and spread them on the exhale. Continue for 6 breaths. Then rotate the ankles. This can also be done lying with knees bent and one leg in the air. Hold a belt around the ball of the foot.

The Warrior poses modified, Chair and a Balance pose against the wall strengthen thighs. While lying on the floor practice pelvic tilts for flexibility in the spine. Yoga exercises will lengthen and strengthen your stride. Always end your session with relaxation.

Moderate the aging process by keeping the spine flexible, the legs strong and the heart happy.

And now, I'd like to invite you to claim your free download of guided relaxation when you visit http://www.yogatogo.com/.

Heather Greaves helps those interested in natural healing learn more therapeutic yoga even though their yoga teacher is a book. "To learn more about something, teach it." Since 2005 this Yoga Therapist and owner of Body Therapies Yoga Training has been training teachers in a certified yoga teacher training program.


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