Strength Space: My top 3 leg strengthening Asanas
Utkatasana/Chair pose
It is difficult to do chair pose properly. A real leg burner, it is an isometric hold which means that the muscles are contracting while we hold the position without moving the joints. The temptation is to dip the hips too low which then results in an unnecessary excessive increase in our lumbar lordosis at the low back. The key for beginners is to separate the feet to hip width apart, keep the hips high and tuck the tailbone down and in. As strength improves over time the hips can dip lower without compromising the low back. Hold for as long as you dare. Its other translations are Fierce pose or Powerful pose for a reason.
Ashta Chandrasana/High lunge:
I like to mix dynamic and longer holds during high lunge. I lower my back leg and raise it a few times holding the lower and higher positions isometrically for about 5-10 seconds each time. There is a lot going on in the legs, core and shoulders in this asana. When the lower lunge position is held for seconds at a time the co-contraction of the quadriceps and hamstrings can really be felt in both legs.
Vatayanasana/Horse pose
Saved my favourite for last. A form of a squat but opens the hips by turning the legs outwards (abduction and external rotation while the hips are flexed). I again hold this for as long as I can sometimes dipping a little lower every 5-10seconds. Co-contraction isometric exercises improve joint stability and reduce pain.
Add heel raises to increase the difficulty of horse pose and to strengthen the calf muscles of the lower leg.
Resources and References:
The Key Muscles of Yoga by Ray Long , Vol 1, 2006 ed
Chair Pose: How to Practice Utkatasana - Yoga Journal
What Are the Benefits of Isometric Exercise? | livestrong
Disclaimer: Content on yogaspace.ie is not a substitute for in person medical or health professional assessment and advice. If you have concerns about your health always seek out a medical professional assessment. I setup yogaspace.ie to authentically share my learning experiences as I practice yoga. My experiences are influenced by my background in physiotherapy but content posted is not affiliated with any health body/organisations or professional body. The content reflects my experiences and my views and should not be taken as personal health advice. Always practice yoga under the supervision and guidance of a qualified yoga instructor. I assume no responsibility and am not liable for any injury or loss sustained that may result from practicing yoga or in connection with any of the content posted on yogaspace.ie
