The different systems of the body like the muscular, skeletal, nervous and excretory systems work together in tandem to keep the body and its functioning in harmony. To keep the body disease-free, it is important to replenish its strength. Asanas play a pivotal role in this, but they are not physical exercises. Unlike exercises, asanas slow down the metabolic process, thereby slowing the aging by retarding the speed of cell degeneration. Therefore, it is important to perform the asanas while maintaining correct breathing.
Some asanas to strength the legs are:
Vriksha Asana — "Vriksha" means tree, symbolising stability and balance. Standing straight, while inhaling, lift one leg and place the sole of the foot firmly on the inner thigh (avoid the knee). Now bring your hands overhead and keeping them straight, join them together while gazing at a fixed point. Hold for some time and while exhaling come back to standing position. Repeat with the other leg. Do this asana seven times. Avoid if suffering from headaches, insomnia or high blood pressure.
Veerbhadra Asana — Stand with your legs wide apart. The right foot points in right direction and left foot faces forward. Bend the right knee such that the lower leg makes a right angle with thigh and thigh is parallel to the ground. Push the left leg a little backward without bending the knee. Twist your waist to face the right leg and bend forward from the lower back to rest the chest on the right knee. Arms are stretched out in front of you, the palms facing forward as if you are pushing something. Hold this posture for some time and while exhaling come back to standing position.
Now keeping one leg on the ground, bring the opposite leg at the back of the body and stretch both arms forward. The palms should be facing forward as if you are pushing something. Hold this posture for some time and while exhaling come back to standing position. Repeat with the other leg and do this asana seven times.
Natraj Asana — Stand straight. Inhale, stretch your left arm straight upwards at an angle of sixty degrees. Bend forward a little. Take the right leg backwards and pull the foot up to hold the ankle with your right hand. Lift the right thigh as high as possible. Hold the posture for as long as possible and while exhaling come back to standing position. Repeat with the other leg. This asana gently stretches your spine muscles and tones the arms, calf and thigh muscles. It brings poise and grace. People with knee injuries, sciatica and back problems should avoid this asana, so should pregnant women.
Ardha Baddha Asana — From standing position, bring one foot into a high half-lotus position, resting it in your opposite leg groin. Now inhaling and keeping your back straight, bend a little from your knees and bring your hands in Namaskar position in front of your chest. Hold for some time and while exhaling come back in standing position.
After this, repeat the posture of bending one leg with foot placed in the opposite leg groin and while inhaling bend down with both hands touching the ground and keeping the other leg straight. Hold for some time and while exhaling come back. Repeat with both legs seven times. This asana builds strength in the legs and improves balance.
