Bad legs, important but often overlooked limbs
The legs and feet not only play a supporting role in the body but also directly affect posture, balance and overall health. Caring for your legs through yoga is a great way to improve blood circulation, reduce inflammation, and prevent lower back strain due to poor posture, says Dr Emily Splichal, a neurologist in the US and a lecturer in biochemistry at Mount Sinai School of Medicine.
The following yoga poses have been certified by yoga expert Siddhaa Akshar, founder of Akshar Yoga Institutions, Himalaya, as suitable for incorporation into daily routine, especially for those who sit a lot or stand for a long time.
Put your foot on the wall (Viparita Karani)
A gentle recovery pose helps blood flow back to the heart, reducing swelling in the soles of the feet and ankles.
How to do it: Lie on your back with your feet close to the wall and relax your arms. Hold for 5 - 15 minutes.
Benefits: Reduces leg fatigue, relaxes the nervous system, and improves blood circulation.
Lying on your back to lift your legs (Supta Padangusthasana)
Helps stretch hamstrings, calves and relieve lumbar pain.
How to do it: Lie on your back with a rope or towel pulling one leg up. Keep 3-5 breaths on each side.
Standing curve (Uttanasana)
The pose is familiar but very effective for softening hamstrings and reducing stress.
How to do it: Stand up straight, bend forward and hold your elbows if needed. Hold 5 breaths.
Benefits: Reduce stress, improve flexibility and help with energy circulation.
People's squat ( Paschimottanasana)
Stretch your entire back and legs, especially suitable for office workers.
How to do it: Sit up straight, bend to touch your feet. Hold 5-10 breaths.
Gastrocnemius stretch
Proper posture to overcome muscle stiffness caused by sitting too much.
How to do it: Stand facing a wall, one leg behind, keeping your heels straight. Hold 15-30 seconds on each side.
Lie relaxing with open hips (Supta Baddha Konasana)
A pose that opens your hips, relaxes your mind, and supports deep sleep.
How to do: Lie on your back with your soles touching, knees expanded. Hold 5-10 breaths.
Incorporate yoga into your routine, a small step for long-lasting health
According to yoga coach Siddhaa Akshar: "Just 10 - 15 minutes a day with these simple poses is enough to make a clear difference for your legs and mind". You can do it early in the morning to warm up gently or in the evening to relieve fatigue after a long day.
Remember, flexibility and relaxation do not come from extreme effort but from listening to your body little by little. Yoga is not only an exercise, it is also a way to take care of yourself with mindfulness.
