5 yoga poses for tired legs
Summer is a time for outdoor activities, from hiking and biking to swimming and sunbathing. But all that time on your feet can leave you with sore, tired legs. Whether you're dealing with muscle fatigue from a long hike or swelling from too much time in the sun, it's important to take care of your legs to keep them feeling their best.
That's where yoga comes in. With its focus on stretching, strengthening, and relaxation, yoga can help to relieve tired legs and improve overall flexibility and mobility. In this blog post, we'll explore some yoga poses (suitable for all levels!) that can help to alleviate leg fatigue and keep you feeling energized and refreshed all summer long.
Downward-Facing Dog (Adho Mukha Svanasana)
An oldie but goodie, this classic yoga pose stretches the hamstrings, calves, and Achilles tendons. It also helps to relieve tension in the lower back, which can contribute to leg fatigue. It is great for beginners and can be modified to suit most individuals with injuries but do seek assistance from your instructor if you have wrist injuries, are heavily pregnant or suffer back issues.
How to do it:
Begin in a tabletop position on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
Tuck your toes, lifting your hips, whilst at the same time bring your ears between your arms and look down at your legs
From there, bring your heels toward the ground and pedal your feet. This wakes up your calves and hamstrings.
Hold the pose for three breaths and then come back down your hands and knees.
Repeat, or move on to the next pose.
Triangle Pose (Utthita Trikonasana)
A pose that will test your balance, it stretches the legs, hips, and hamstrings, and is very helpful for anyone suffering from tight and sore legs from prolonged sitting or standing. It also improves balance and strengthens the lower body, whilst opening the chest and shoulders.
How to do it:
Begin by standing facing the long side of your mat with your feet about a leg distance apart.
Turn your right foot out to the right so it is parallel with your mat, and your left foot so the toes are pointing inwards at a 45º angle.
Turn your hips and torso to the right, so that they face the short side of your mat. Keep your left foot firmly grounded on the mat, and engage your left thigh muscles.
Extend both arms out to the sides at shoulder height, and reach actively through your fingertips. Your palms should face down.
On an exhale, hinge at your right hip and extend your right arm down towards your right ankle. Place your hand on your ankle, shin, or a block on the outside of your right foot. You can bend your right knee slightly if experiencing minor discomfort.
Keep your left arm extended upwards towards the ceiling.
Gaze up at your left thumb if comfortable. If you feel any discomfort in your neck, you can keep your gaze forward instead of looking up.
To come out of the pose, inhale and lift your torso back up, exhale and drop your arms and bring your feet back to facing the long side of the mat.
Repeat on the other side.
Legs-Up-The-Wall Pose (Viparita Karani)
A passive, gentle inversion that helps to improve blood circulation and reduce swelling in the legs and feet. It also helps to relieve tension in the lower back and promotes relaxation.
How to do it:
Find a clear wall space and position yourself in a way that your tailbone is pointed at the base of the wall. As well as a mat, you can also use a folded blanket or a cushion under your hips for support if needed.
Slowly slide your body down so that your hips are against the wall and move your legs so that they are extended upwards, so your body forms an L shape. You can also place your feet flat against the wall if you are having difficulty keeping your legs straight.
Adjust your distance from the wall so that you feel comfortable and your legs are fully supported. If you have tight hamstrings or lower back pain, you can bend your knees slightly.
Place your arms by your sides with your palms facing up, or you can place your hands on your belly or heart.
Close your eyes and breathe deeply, allowing your body and mind to relax. You can stay in the pose for several minutes, up to 15 to 20 minutes if you have the time.
To release the pose, slowly slide your legs down the wall and roll onto your side, resting there for a few breaths before coming to a seated position.
Half Pigeon Pose (Ardha Kapotasana)
A gentle hip opener, this pose targets the glutes, lower back and hip flexors, which can become tight and sore from prolonged sitting. It can also help improve posture, alignment and mobility.
How to do it:
Begin in a tabletop position on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
Bring your right knee forward and place it behind your right wrist. Your right foot should be close to your left hip, and your shin should be at an angle towards the left side of your mat.
Extend your left leg straight behind you, and lower your hips towards the mat. You can use a blanket or a pillow under your right hip for support if needed.
Square your hips towards the front of your mat, and make sure your back leg is straight and fully extended.
Walk your hands forward, and lower your upper body down towards the mat. Rest your forearms and forehead on the mat or on a cushion.
Stay in the pose for several deep breaths, feeling the stretch in your right glute and hip.
To release the pose, walk your hands back towards your hips, and lift your torso upright. Switch sides and repeat the pose with your left leg forward.
If this feels too strenuous for you, opt instead for Reclined Pigeon or Chair Pigeon pose.
Garland Pose (Malasana)
Sometimes called the squat pose, this asana provides a deep stretch for hips, groins, and ankles. It is perfect for strengthening and toning the legs and improves flexibility in the hips and lower back which can help alleviate pain in these areas.
How to do it:
Begin in a standing position at the front of your mat with your feet hip-distance apart.
Bend your knees and slowly lower your hips towards the floor, coming into a squatting position. You can keep your feet parallel or turn them slightly outwards. If you need help with balance, feel free to hold onto the wall or grab the back of a chair for support.
Bring your hands together in front of your chest, and use your elbows to gently press your knees apart.
If you can, lower your hips all the way down towards your heels. If you're not able to do this, you can place a folded blanket or a block under your heels for support.
Keep your spine long and your chest lifted, and breathe deeply.
You can stay in the pose for several deep breaths, or you can gently rock back and forth, massaging your hips and lower back.
To release the pose, bring your hands to the floor in front of you and straighten your legs, coming back to a standing position.
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