Desktop yoga for the legs



Exercises that will help you improve flexibility and blood circulation

 

The leg muscles are the longest muscles in the body, especially the in the front and back of the leg. They are called quadriceps, hamstrings and calf muscles. The following exercises strengthen and improve flexibility and blood circulation in the leg muscles. Remember to keep the breathing pattern normal. One shouldn’t hold the posture for more then 10 - 30 seconds and do a maximum of three repetitions at one time depending upon one’s level of strength and fitness.


Exercise 1

•  Stretch both legs out as shown
•  Stretch both arms up and slowly stretch forward, dropping the head onto the knees
•  Hold on to the posture for 10 - 25 seconds and release
•  Repeat the same movement five times.


Exercise 2

•  Hold the arms of the chair, keeping the back straight
•  Raise one leg and stretch the toes forward and then bend them inwards
•  Hold on to the posture for 10 - 25 seconds and release
•  Repeat the same action with the other leg
•  Repeat the same movement five times.


Exercise 3

•  Holding the arms of the chair, raise both legs
•  Bend the toes inwards
•  Hold on to the posture for 10 - 25 seconds and release
•  Now keep the legs in the same position and stretch the toes and foot outwards
•  Repeat same movement five times.


Exercise 4

•  Keeping one leg on the ground, raise one knee up towards the chest keeping the back straight
•  Hold the leg with both arms; gently pull towards chest as shown for 10 - 25 seconds and release
•  Repeat the same action with the other leg
•  Repeat the movement five times.