LEG LIMBERING EXERCISES

1. Sit on the floor with both legs stretched out in front of the body.

2. Place one foot against the opposite thigh and gently press down with the hands against the knee that is bent. Bounce the knee gently up and down.

3. Reverse the legs, and bounce the other knee gently up and down.

4. Practice the above with the foot on top of the thigh instead of against it.

5. Sitting on the floor with the legs stretched out in front, bend one leg and grasp the foot of that leg with both hands.

6. Turn the sole upward, and bring the foot toward the trunk of the body. Place the top of the foot with the sole upturned on top of the thigh, and gently press the knee toward the floor.

7. Grasp the foot with both hands. Maintaining the twist in the ankle, extend the leg up and forward stretching the arms and the leg. Leaning forward, lower the leg to the floor and bring the forehead as close to the leg as possible.

8. The foot may be "rowed" towards and away from the trunk of the body several times in one smooth continuous motion.

9. Reverse, and practice with the other leg.

BENEFITS: The muscles and ligaments of the legs are stretched. The legs become more limber, and circulation in the legs is improved. Leg bouncing and rowing will make the legs sufficiently flexible for the student to sit in the Half Lotus and eventually in the Lotus Pose. Frequent practice of any of the seated poses will also develop this flexibility.

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