7 Easy And Effective Yoga Poses That Strengthen Lower Body

Yoga not only keeps the body fit, it also strengthens our muscles. It maintains physical and mental discipline in the body. Strength is an important factor of health that people struggle with these days. Owing to the fast and mobile lifestyle, people find themselves too weak and lethargic to withstand the pressure of their hectic lifestyle. Though the whole body must be strong enough for any individual, but people who have to be on their toes the whole day, need lower body strength the most.

Here we suggest some Yoga poses that will strengthen your lower body without giving you the tiresome feeling of a gym workout.

1. Chair Pose:

Stand with your feet hip distance apart. Relax with your arms on either sides of your body. Inhale as you raise your arms and bring them straight above your head. Exhale and bend your knees until your thighs are parallel to the floor. The torso should make a right angle with thighs. Tilt your head a bit and look at a point between your hands. Stay in this position for one minute. Inhale straightening your legs. Exhale as you bring your arms back to your sides.

Repeat this exercise three times.

Menstruating women and people with lower back pain, arthritis, sprained ankle, low blood pressure problems should avoid this exercise.

This yoga exercise tones and strengthens entire body, particularly thighs. It is good for improving balance and posture. It also engages all core muscles and helps shaping up feet to natural curve.

Chair Pose

2. Tree Pose:

Stand with your feet hip distance apart. Relax with your arms on either sides of your body. Inhale as you raise your arms and bring them straight above your head. Draw your right foot up and place the sole against your left inner thigh. Join your hands in Namaste(folded hands) position. Stay still for 30 seconds.

Repeat this exercise three times for each foot.

People with blood pressure problems should avoid this exercise.

This yoga pose provides strength to thighs, calves, spine and ankle. Shoulders and torso also tone up by regular practice of this exercise.

Tree Pose

3. Downward Facing Dog Pose:

Position yourself on all fours, with your knees and hands on the floor. The knees should be directly below the hips. Slowly Raise your hip and straighten your legs until knees, pelvis and ankle fall col-linearly. Tilt your head to look at your feet. Hold for 5 seconds. Slowly return to start position.

Repeat this exercise two times.

People with high blood pressure, shoulder injury and pregnancy shouldn’t attempt this.

This pose focuses on strengthening arms, legs, shoulders and feet and bones. This exercise calms the mind, hence help in easing mild depression.

Downward Facing Dog Pose

4. Mountain Pose:

Stand erect with your feet together and hands on either sides of your body. Inhale and raise your arms above your head keeping them straight as you slowly raise your body and put entire weight on toes. Balance yourself in this position for about 10-15 seconds. Exhale as you slowly return to your original position.

Repeat it thrice.

People with low blood pressure should not try this exercise.

This exercise strengthens thighs, ankles and knees. It works on the core of stomach and firms abdomen and buttocks, helping one to increase mobility in feet legs and hips,and therefore is most beneficial for people with an active lifestyle.

Mountain Pose

5. Plough Pose:

Lay down straight on your back. Place your hands on either sides of your body. Raise your legs slowly as you inhale, until your legs make a 90 degree angle with the floor. Exhale slowly. Inhale and let your toes touch the floor over your head. Hold this position for 10 seconds. Inhale while gradually bringing your legs back to an angle of 90 degrees to the floor. Exhale as you come down to beginning position.

Perform this exercise three times.

People with high blood pressure problems should avoid performing this exercise.

This exercise strengthens spine, leg and shoulder muscles. It also boosts the functioning of abdominal organs and thyroid gland.

Plough Pose

6. Cobra Pose:

Lay straight on your stomach. Keep your palms on the ground to the shoulder level on either side of body. Inhale as you pull your upper body backwards and curve your back, until your arms are straight. Hold for 10-15 seconds. Exhale as you return to your original position.

Repeat this exercise four times.

This pose strengthens the back and tones the organs in lower abdomen.

Cobra Pose

7. Bow Pose:

Lay straight on your stomach with your arms on either sides of your body. Place your chin on the floor and look forwards. Try to touch your feet to your hips by bending your legs backwards. Raise your upper body such that the whole body is balanced at abdomen. Hold this position for about 15 seconds.

Repeat this exercise three times.

People with high blood pressure, back and hernia problems should not try this exercise.

This yoga exercise works on strengthening all the parts of back, spine and hips. It also reduces stress and fatigue by flexing spinal cord.

Bow Pose