Yoga is one of the most complete training we can find to strengthen our entire body : through different positions or asanas we work all muscle groups with our own body weight, either maintaining the postures for a certain period of time or adding dynamism through movement.
One of the “conflict zones” and that we are concerned with in order to improve our aesthetics is our lower train. We teach you seven Yoga postures that will help you strengthen your legs and glutes.
The three postures of the warrior or Virabhadrasana
In previous occasions we have talked to you long and hard about the three postures of the Yoga warrior , about his history and about the correct technique to perform each one of them ( you can consult it here ).
These three postures are inspired by a famous story of Hindu mythology : a tale of love and war through which the warrior (our hero in this story) raises his sword (as it is done in the number I pose of the warrior), aims with her (as in pose number II) and, finally, beheads her enemy (as in pose number III).
Although these postures work perfectly independently, the truth is that they are usually practiced together and in sequence. They work especially the strength of legs and buttocks of isometric form , to maintain the postures in a static way for a period of time, and also helps us to achieve a correct alignment of our body and a good work of the deep muscles of the abdomen.
The posture of the tree or Vrksasana
One of the best-known asanas, thanks in part to its aesthetic beauty, is the posture of the tree or Vrksasana . It is an asana of balance in which the weight of our body falls on a single leg, whose muscles are activated at all times.
The posture of the tree is simple and affordable for all audiences, being able to perform regressions to execute it in a simple way (we can place the leg that does not touch the ground supported at the height of the twin or our thigh, depending on our level of yogis).
The axial elongation is basic to be able to maintain ourselves correctly in the posture of the tree, since it makes us activate the deep musculature of the core, thus improving our posture and our balance. Imagine that a thread pulls your head towards the ceiling while you push the ground with the supporting leg. Hold this position for 30 seconds and switch to the other leg.
Triangle pose or Trikonasana
Another of the Yoga postures that allow us to tone our legs and buttocks is the position of the triangle or Trikonasana with its variants : the extended triangle and the inverted triangle. In all these positions we will be working the strength of our lower train in an isometric way.
The placement of the legs and feet is important to work correctly and to avoid hurting us during the execution of the triangle posture : while the foot of the front leg looks forward, the one of the rear leg looks to the side or slightly diagonally, and the knees are aligned with the tips of the feet.
In addition to helping us strengthen the legs and buttocks, the triangle poses make us work our middle zone while the arms muscles also remain active . The elongation of the spine (with the sensation of “growing towards the ceiling” to later perform a tilt or twist) is basic to avoid back injuries.
The posture of the chair or Utkatasana
Undoubtedly one of my favorite asanas of all Yoga is the position of the chair or Utkatasana , since it is affordable for all audiences, whatever the level of the class, and get a very intense work through a movement very easy.
Basically the position of the Yoga chair is a half squat in which the back is aligned with the arms , which implies a good core work in addition to the legs and glutes. With the legs about hip-width apart, we made the gesture of sitting in an imaginary chair behind us while we raised our arms to the height of the ears and kept the trunk upright.
Maintaining this posture for 10 or 15 seconds (or more, if you are capable of doing so), always worrying about not losing the correct alignment and good posture, is an isometric work of high intensity for legs and buttocks , as well as a good opportunity to work concentration.
The posture of the dog upside down or adho mukha svanasana
A position that can not be missed in almost any compilation, since it is very complete and allows us to work the whole body, is the position of the dog upside down Yoga or adho mukha svanasana . A position that can be used as a work or rest position, if we perform it combined with other asanas and depending on the intensity we give it.
In the pose of the dog face down, the weight of our body rests on our arms and legs , concentrating on elongating the back and stretching our entire posterior chain. Pushing the floor with your feet and your hands, with your fingers outstretched, can help us to do this position more easily.
Remember that after making the position of the dog face down it is convenient to move to another position of relaxation , such as Balasana or the position of the child , to rest the muscles that have been working.