Yoga is one of the best recommended things you can do to cope with anxiety and with the world at its all-time anxiety inducing peak, here are 5 leg strengthening poses you can do daily to keep yourself strong, stable and grounded.
Warrior 2 / Virabdrasana II
Take a wide legged straddle stance, turn one foot 90 degrees to face forward as the back foot turns in slightly, sink the hips down by bending the front knee, ensure your knee is directly stacked above your ankle.
Raise your arms to shoulder height keeping the arms active by lengthening all the way to the fingertips. Shoulders are relaxed and inline with the hips. Try not to lean forward, instead distribute your weight equally into both feet. Gaze forwards and stay here for at least 10 seconds.
Reverse Warrior / Viparita Virabhdrasana
Continuing from your Warrior 2, straighten out your front leg then begin to tip backwards lifting your front arm upwards and your back arm down until it meets your leg.
The aim is to lengthen out the side of your torso by reaching upwards, rather than how far you can lean back. Continue to maintain equal weight in both legs and if your neck feels comfortable you can turn your gaze up. Stay for at least 10 seconds.
Goddess / Utkata Konasana
Take a wide legged straddle stance turning your feet out and your heels in to about 45 degrees. Deeply bend the knees until your thighs are parallel to the ground and your hips are inline with your knees. Ensure your knees are stacked over your ankles.
Try to keep your torso vertical by lifting your chest up so your shoulders and hips are inline. See if you can hold this for at least half a minute, increasing the length of time each day.
Chair Pose / Utkatasana
Start with either your feet together or separated hip distance apart. Bend your knees and move your hips back as if you were sitting down in a chair. Send your hips backwards rather than your knees forward so you can still see your toes.
Raise your arms up whilst keeping your shoulders relaxed down. You can direct your gaze upwards beyond your hands but try to keep your forehead muscles soft. Again see if you can stay here for 30 seconds increasing your time daily.
Standing twist / Parivrtta Hasta Padangusthasana
Begin by standing with your feet hip distance apart, start to transfer your weight over into one leg, this will be your ’standing leg’. Lift the opposite leg until the thigh is parallel to the floor while flexing the foot to keep it active.
Place your hand to the outside of the opposite knee. Start to twist turning the torso towards the bent leg. Start to turn your head slowly to gaze behind you as you extend your arm backwards. Holding as still as you can for about 10 seconds.
Private online Yoga classes with Nina
If you’d like to practice more yoga with Nina, she’s currently available to be booked for a private online class or alternatively join a group class happening three times a week via Zoom.
To book a private class contact Nina on WhatsApp 06 49 25 75 23
To sign up to join a group class.
For more information about Yoga in English with Nina at her new studio inside Parc de la Tete D’Or visit her website.