Practicing yoga, legs are our foundation! If the foundation is weak, yoga is difficult to go further! Today, I share a yoga sequence to strengthen the strength of both legs.
After this sequence, the legs are really sour! Action 01-03 Prepare for mountain standing Inhale and stretch your hands straight up Exhale and tighten the core Bend the hip and knee of the left leg and lift it up Put your hands on your chest Stay for 3-5 breathing postures 04-06 Breathe in and hold your right leg on the ground Keep your left foot close to the bottom of your left thigh Stay for 3-5 breaths Exhale and put your left leg back into the warrior three pose Straighten your hips and hold for 3-5 breaths Inhale and take a big step back with your left leg Enter the high starting position Stay for 3-5 breathing postures 07-09 Exhale and bend to the right Exhale and touch the ground with both hands Stay for 3-5 breaths Inhale and enter the double angle stretch Exhale, bend forward and land your hands on the ground Stay for 3-5 breaths Inhale, bend your left leg and bend your body to the left Touch the ground with both hands and stay for 3-5 breathing postures 10-12 Inhale and bend your left knee into the high starting position Stay for 3-5 breaths Exhale and lift your right leg back into warrior III Straighten your hips and hold for 3-5 breaths Inhale and keep the bottom of your right foot close to the root of your left thigh Put your hands together in front of your chest and stay for 3-5 breathing postures 13-15 Inhale and lift the right leg with the hip bent and knee bent Stay for 3-5 breaths Then return to mountain pose and stay for 5-8 breathing poses 16-18 Inhale and stretch your hands straight up Stay for 3-5 breaths Exhale and tighten the core Bend the hip and knee of the right leg and lift it up Stay for 3-5 breaths Inhale and rotate the right hip outward Put the back of your right foot on your left thigh The right hand points to the ground and the left hand opens upward Stay for 3-5 breathing postures 19-21 Exhale, keep your back straight and your hands together Enter the one legged standing pigeon pose Stay for 3-5 breaths Inhale, touch the ground with your left hand and straighten your hips Exhale and lift your right leg up Enter the half moon pose and stay for 3-5 breaths Inhale and land your right leg back Exhale and enter the side angle stretch Stay for 3-5 breathing postures 22-24 Inhale and enter the anti war position Exhale, bend your left leg and turn your left hip outward Stay for 3-5 breaths Inhale and return to soldier 2 Exhale and hold for 3-5 breaths Inhale, straighten your left leg and straighten your hips Keep your hands straight up for 3-5 breathing postures 25-27 Exhale and tighten the core Put your hands on your back and clasp your fingers Enter the double angle stretch Stay for 3-5 breaths Inhale and straighten your hands up Exhale and bend your right knee into soldier 2 Stay for 3-5 breathing postures 28-30 Inhale and move your right hand up into Anti War Stay for 3-5 breaths Exhale and land your right hand into side angle pose Stay for 3-5 breaths Inhale, straighten your right leg and raise your left leg Exhale and enter the half moon pose Stay for 3-5 breathing postures 31-33 Inhale, bend the hip of the left leg and put the instep on the right thigh Exhale, bend your hips and knees and squat back Stay for 3-5 breaths Inhale, touch the ground with your left hand and open up with your right hand Stay for 3-5 breaths Finally, bend the hip and knee of the left leg and lift it up Stop for 3-5 breaths and restore the mountain pose.
After practicing this sequence, remember to stretch your legs properly! [Disclaimer: we respect originality and pay attention to sharing.
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