YOGA guru Pushpa Bakshi shows how to develop slim legs with yoga.
Begin your yoga with downward facing dog yoga pose. The pose also works to stretch and strengthen the entire body.
Begin on the floor on your hands and knees. Spread your palms, and turn your toes under.
Exhale, and lift your knees off the floor and lift your seat to the ceiling.
Gently straighten the legs and lower your heels to the floor. Hold this position for at least one minute.
Slowly move into the Kundalini Frog yoga pose. This pose is great for building strength in the lower body and shaping the legs.
Begin by squatting on the floor, resting on your toes. Your heels should be touching, your toes faced outward, and your knees should be spread open.
Position your arms inside your knees, elbows straight and fingers against the floor. Keep your head up and inhale.
Straighten your legs and lower your heels, rising slowly. At the same time, bring your head down towards your knees while keeping your fingers on the floor.
Straighten your legs as much as you can, and exhale. Return to the starting position, and repeat at least five times.
Slowly shift into Mountain pose, which strengthens the thighs but also improves posture and provides relief from back pain.
Stand with your big toes touching and your heels slightly apart. Your toes should be spread wide.
Gently rock back and forth and side to side for a few seconds; then come to a standstill. Firm your thigh muscles, and lift your kneecaps.
Turn the upper thighs inward, and lengthen your tailbone to the floor. Hold your shoulder blades into your back, and widen your collarbone.
Hold your arms at your side, with the muscles held in an active position and the palms facing forward, for at least one minute.
Return to a standing position for the Chair yoga pose, which firms the buttocks and thighs. Stand with feet together and toes pointing forward.
As you inhale, raise arms slowly overhead with your palms facing each other. Exhale, and lower your seat to sit back about 45 degrees. Your knees should be bent and remain behind the toes. Hold for 15 to 20 seconds.
Repeat all yoga poses at least three times.
End your session with a leg stretch. Lie on a yoga mat with your right leg bent at the knee and left leg extended on the floor.
Raise your left leg until it is pointing straight up. Grab your left foot with your hands or grab your ankle or calf.
Gently pull the leg towards your head. Extend the right foot along the floor.
Gently pull the left leg towards you. Hold for at least five seconds. Then, repeat on the other side.
Pushpa Bakshi is a yoga expert and teacher. Contact her on 0450 582 540.
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