10 Minute Yoga-Yoga For The Legs
The Big Toe
Focus: Hamstrings
Level: Intermediate
Total Time: 60 seconds
Indications: stimulates liver and kidney, relieves headaches, insomnia menopausal symptoms
Contraindications: lower back injury, neck injury
The Big Toe The big toe pose focuses on your hamstrings but offers many additional amazing benefits. It stretches your calves and thighs while energizing your liver and kidneys. It can also help improve your digestion. For women, the big toe can help relieve menopause symptoms and can help any headache sufferer or insomniac.
Note: you can perform this yoga pose seated or standing. These instructions are for the standing pose, which requires less balance and is a little easier to complete.
Stand with your feet six inches apart. Raise your kneecaps by tensing your front thigh muscles . Without bending your knees, breathe out and fold your body forward at your hips, reaching your arms down until you can reach your feet. Keep your shoulders low, away from your ears.
Place your index and middle finger on each side of your big toe and grip your toe by wrapping your fingers together with your thumb while pressing your toes into the ground.
Breathe in, expanding your rib cage and keeping your back straight. Without rounding your back, straighten your arms. Extend the front of your body and breathe out.
Relax your forehead and let your neck extend in a straight line from your spine as you breathe out.
Breathe in, continuing to hold your big toes. On each breath out, relax your hamstring muscles further.
To exit this pose, release your toes and raise your torso until you are standing upright, with arms at your sides.
10 minute yoga-yoga leg stretches
Extended Hand to Big Toe
Focus: Ankles
Level: Intermediate
Total Time: 30 seconds
Indications: improve balance, calm mind, improve focus
Contraindications: low back, ankle injury Extended Hand to Big Toe The extended hand to big toe is great for building strength in your legs and ankles while stretching the backs of your legs. It can steady your balance. If you have ever incurred an injury of the lower back or an ankle injury, you should avoid this pose.
Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
From there, raise your right knee toward your belly button. Reach your right arm inside your thigh and grasp the outer edge of your right foot. Tense your left front thigh muscles and move your outer thighs toward you Breathe in and stretch your right leg forward until your knee is as straight as possible. If you can, move your leg out to the side while taking steady breaths for 30 seconds.
Breathe in, then smoothly reverse the process, moving your leg back forward as you exhale and flex your knee. Breathe in again and lower your foot to the ground as you exhale.
Repeat this process with the left leg and arm.
10 minute yoga-yoga leg stretches
The Chair
Focus: Legs
Level: Beginner
Total Time: 60 seconds
Indications: flat feet; Energize heart, diaphragm, intestines
Contraindications: recent injury to shoulders, back, hip, knees
The Chair( 10minuteyoga) The chair pose strengthens your calves, ankles, thighs, and spine while stretching your chest and shoulders. It is great for treating flat feet and can energize your heart, abdominal organs, and diaphragm. I suggest you stand near a wall, in case you need balance support.
Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
Breathe in and extend your arms to your sides. When your arms are straight out, turn your palms up and continue to raise your arms until they are straight up.
Breathe out and bend your knees until your thighs are as close as possible to the horizontal. This will occur when your chest creates a right angle to your thighs while pressing your heels firmly into the ground.
Keep your shoulder blades slightly rigid and elongate your lower back by moving your tailbone down and in. Hold this position for 30 to 60 seconds. Breathe in, raise your arms and straighten your knees.
Breathe out and return to the mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
10 minute yoga-yoga leg stretches
The Tree
Focus: Lower legs
Level: Beginner
Total Time: 30 to 60 seconds
Indications: flat feet, sciatica
Contraindications: Headaches, low blood pressure, insomnia; modification for high blood pressure The Tree The Tree builds strength in your lower legs, specifically your ankles, thighs and calves, as well as your spine. It also stretches your shoulders, chest, inner thighs and groin. The tree pose can improve your balance and relieve flat feet. It is a great first standing pose to master as it prepares your body to tackle the more challenging standing poses.
Beginners may find it difficult to keep their foot from sliding down their leg at first. You can help this by bracing your knee against a wall until your balance is more firmly established. If you suffer from headaches, low blood pressure or insomnia you should avoid this pose. If you suffer from high blood pressure, just don’t lift your arms over your head.
Begin by standing in the mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
Drive your inner left foot firmly into the ground, shifting your weight to your left side. When your balance is established on your left leg, bend your right knee, reach your right hand down, and grasp your right ankle.
Raise your right foot up the opposite leg, placing the sole against your left thigh. If you are able to flex your leg far enough, push your heel into the left side of your groin and keep your toes pointing downward toward the ground. Your abdomen should be centered over your left foot.
Your pelvis should be in a neutral position, even and neither tilted forward nor backward. Place your hands on the top of your pelvis. Elongate your tailbone into the ground. Press the sole of your right foot into your left thigh and resist with opposing force from your left leg. Press your hands together in the form of a Salutation Seal and stare straight ahead.
Stay in this position for 30 to 60 seconds.
Breathe out and return your right foot to the ground, assuming mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels. Breathe in slowly, allowing your chest to expand fully, then breathe out even more slowly.
Repeat the process for your left foot
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Tags-
10 minute stretch yoga,
10 min yoga kassandra,
kassandra yoga 10 minutes,
morning yoga 10 min,
10 minute bedtime yoga,
10 min yoga flow,
10 min morning yoga,
yoga nidra 10 minutes,
10 minute yoga stretch,
10 minute morning yoga
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