Leg Exercises

Sit in the Sitting Stithi Pose (Dandasana). Gently extend both legs straight out in front of you, keeping your back, head, and neck straight. Straighten the elbows, you may place both hands on either side of your hips, facing forward or backward, whichever position seems convenient to you. This asana can also be practiced lying down on your back in a supine position.This sequence consists of twelve steps, including foot massage. Choose the steps that best suit your physical condition and feel free to take short breaks between each one. Remember, the goal is to release existing tension, not create more discomfort. Never overexert yourself or strain any muscles. Perform each movement slowly and rhythmically, repeating each step six times (12 counts).

Steps

1. Toe Bending(Flexion): Keep both feet together and stretch your toes downwards and upwards six times each (12 counts).
2. Ankle Bending(Dorsiflexion and Plantarflexion): Keep both feet together and extend the feet downwards and then upwards for six times each (12 counts).
3.  Toe Abduction and Adduction: Separate your feet to approximately two feet apart. Gently bend your toes at the ankle joint inward and outward, aiming to touch the ground without straining. Simultaneously rotate your knee and hip joints slightly inwards for more accessible toe-to-ground contact. Repeat six times in each direction.
4. Lateral Toe Flexing: Maintain your feet apart. Bend your toes to the left and right for six times each.
5. Ankle Joint Rotations with Feet Apart:  Keep your feet apart. Rotate your ankles inward and outward for 6 repetitions in each direction.
6. Ankle Joint Rotations with Feet Together:  Join your feet together. Rotate your ankles clockwise for 6 repetitions and then counterclockwise for 6 repetitions.
7. Thigh Muscle Contractions: Keep your feet together. Without moving your ankles, contract and relax your thigh muscles 12 times.
8. Hip Elevations: Gently lift your hip joint upwards and lower it down 12 times.
9. Hip Rotations with Lifted Hips: After lifting your hips, move them to the left and right six times. Your feet will move in sync, touching the ground on the rotating side. Place your hands slightly behind your hips to allow for easier rotation

Hip Slides: After lifting your hips, slide them forward towards your calves and gently return them to the starting position. Practice this movement 6 times

 

• Foot Reflexology

1. Bend your left knee and place your foot gently on your opposite thigh. Using both thumbs, gently massage the entire sole of your foot, applying varying pressure based on the targeted area. 
2. Toes: Apply medium pressure as this area connects to the head and neck.
3. Ball of the foot: Apply mild pressure as this area connects to the chest and lungs.
4. Arch of the foot: Apply moderate pressure as this area connects to the abdomen.
5. Heel: Apply firm pressure as this area connects to the lower back.
6. If you feel pain or tenderness at any point during reflex toning of the foot, gently provide extra firm massage for 10-12 seconds to that point and give yourself an auto suggestion that the affected part is getting energized, recuperated, and healed.
7. Ankle Rub: Gently massage both the inner and outer sides of your ankles using your palms.
8. Ankle Rotations: Hold your ankle firmly with one hand and the toes with the other. Gently rotate your foot at the ankle joint six times clockwise and six times counter-clockwise.
9. Repeat the same massage on the other leg.

The leg massage is a technique that can be practiced at any time and anywhere to potentially improve circulation, reduce stress, and promote overall well-being.

Tips:

Apply lotion or oil to your hands and feet for a smoother massage experience.

Start with light pressure and gradually increase it as tolerated.

Breathe deeply and relax throughout the process.

If you experience any discomfort, stop the massage immediately.

Benefits of Leg exercise

1. 1. Leg exercises help strengthen and tone the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves.
   2. Regular leg workouts improve overall leg strength and power, enhancing athletic performance and reducing the risk of injuries.
   3. Engaging in leg exercises promotes better balance, stability, and coordination.
   4. Leg workouts increase bone density and help prevent conditions like osteoporosis.
   5. Strong leg muscles support healthy joints and can alleviate knee and hip pain.
   6. Leg exercises stimulate blood flow and circulation in the lower extremities, promoting healthier legs and reducing swelling or discomfort.
   7. Incorporating leg exercises into your fitness routine can contribute to overall body composition and weight management by burning calories and building lean muscle mass.