Yoga for lower body strength

Yoga for lower body strength. Take a look at the Artistic Yoga way to a strong and toned lower body. See more at: http://gulfnews.com/gntv

Transcript

00:00Namaste and welcome to the Bharat Takur Artistic Yoga.

00:15Today we have one of the senior teacher Mr. Manish Pole.

00:19The first posture to strengthen the lower body is called Uttakatasana, awkward pose.

00:26Start with your feet shoulder apart, bring your arms straight out in front of you and

00:32press your palms together, exhale and squat, bend your knees and push your butt towards

00:39the floor like you are sitting into a chair, come down until your thighs are almost parallel

00:46to the floor, hold the pose for 30 seconds to 1 minute while breathing normally, contract

00:55your abdominal muscles to protect your back, after a minute come out the pose and start

01:02pulsing to tone the lower body 10-15 times.

01:12The next posture is called Natarajasana, stand with your legs slightly apart and the feet

01:18pointing outwards, slowly lower the hips and bring the thighs parallel to the floor, hold

01:25for a period of 30 seconds to 1 minute while tightening the muscles of the thighs and the

01:31buttocks, breathe normally, contract your abdominal muscles to protect your back, after

01:40a minute you can start pulse again to tone the groin, tone the quads, 10-15 pulse there.

01:54Next posture is for thigh and hamstring, it's called Virabhadrasana, warrior pose, standing

02:02straight step forward with one of the legs, then bend at the knee on the front leg, in

02:11this position raise your hands directly over your head, as your physical tension is being

02:18released you will automatically breathe more deeply, after remaining in this position for

02:2430 seconds to 1 minute do the same with the same opposite leg to tone the muscle, again

02:31we are starting pulsing up and down 15-20 on each leg.

02:39Next posture for the buttocks is called Vyagrasana, tiger pose, kneel on all fours, hands directly

02:49below the shoulders, knees directly below the hips, push the spine upward arching the

02:56back, lower the head and bring the ears near to the shoulder, raise the right leg and foot,

03:06bend the right leg at the knee and keep the knee above the hip without turning the hip.

03:13After holding Vyagrasana for 30 seconds to 1 minute immediately starting practicing 15-25

03:21Vyagrasana on each side, 15-20 pulse to tone the butt, gluteus muscle.

03:32Next practice for the calf, Tadasana, palm tree pose, stand up straight with both feet

03:40at hip width, turn your heels a little and let your weight rest on your toes, raise your

03:47arms and interlock the fingers keeping the palms facing upwards, breathe in and raise

03:54the body upwards so you are on your toe, hold for 30 seconds to 1 minute while breathing

04:01normally.

04:04After holding Tadasana for 30 seconds to 1 minute immediately start practicing 15-25

04:10calf raise on each leg, and sit in Vyagrasana to stretch to loosen the thighs, close your

04:30eyes to relax your mind your body, take a deep breath, slowly exhale.

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