Lower Body Strength and Flexibility Yoga Combo
Goal: To strengthen and enhance flexibility in the lower body through a combination of targeted yoga poses and strength exercises.
Daily Benefits: This session improves lower body strength, increases flexibility, and helps reduce the risk of injuries. Enhanced lower body capabilities aid in stability and support for all physical activities and daily tasks.
Yoga Warm-Up
- Gentle Cardio
Instructions: Start with a light walk or gentle jogging to get your blood flowing and prepare your muscles for stretching.
Equipment used: None
Duration: 5 minutes
Muscles worked: Cardiovascular system, legs
Main Yoga Poses and Strength Exercises
- Warrior II (Virabhadrasana II)
Instructions: Step one leg back into a wide stance, bend your front knee, and raise your arms to shoulder height out to the sides, facing your gaze over your front hand.
Duration: Hold for 30 seconds each side
Muscles worked: Quads, hamstrings, calves - Chair Pose (Utkatasana)
Instructions: Stand with feet together, bend your knees and lower your hips as if sitting in a chair, and raise your arms overhead.
Duration: Hold for 30 seconds
Muscles worked: Quads, glutes, shoulders - Squat Holds
Instructions: Stand with your feet shoulder-width apart, lower into a squat position and hold. Ensure your knees do not pass your toes.
Equipment used: None
Duration: Hold for 30 seconds
Muscles worked: Quads, hamstrings, glutes - Lunges with Twists
Instructions: Step forward into a lunge, then twist your torso to the side over your front leg. Alternate legs.
Equipment used: None
Duration: 3 sets of 10 each side
Muscles worked: Quads, glutes, obliques
Cool-Down
- Instructions: End your session with a series of static stretches focusing on the calves, hamstrings, and quads. Include deep breathing to help relaxation and recovery.
Duration: 5-10 minutes
Incorporating this Lower Body Strength and Flexibility Yoga Combo into your workout routine will not only strengthen the muscles but also improve the range of motion, supporting a balanced fitness regime that caters to both strength and flexibility.
