Yogic Exercise for the Legs - Exercises for the Knee Joint

1.         Pull up the right leg up to the left thigh.  Keep the right feet on the left thigh.  Holding the right feet firmly with your left hand, pull up the right knee with your right hand as you inhale and bring it up, touching the knee with you right hand.  Repeat the same with your left leg.

2.         Starting position same as above, slap the right knee with right hand repeatedly 60 times, so that the leg moves up and down like a spring.  Repeat the same with the left knee.

3.         Fold the leg bringing the two soles together press and hold both your feet together with both the hands.  Bend your body to the right and then to your left, so that the knee touches the floor.  Repeat this to and from movements 20 times – 10 on each side.  This exercises improves circulation in the buttocks area.

4.         Sitting in the same position, move the knees up and down like flapping of wings – 60 times.

5.         Sitting in the same position, bend down slowly and touch the toes with your forehead.

Exercises for the Ankle Joint

1.  Sit with the leg stretched in front, supporting yourself on your palms.  Legs should be at least two feet apart.  Starting position – feet and toes should be absolutely straight inhale.

i)          Stretch your feet up as much as possible from the ankle joint – inhale.

ii)         Stretch it down from the ankle joint – exhale (only the ankle joint to be moved).

2.  Keeping the legs straight rotate your feet from ankle joints in clockwise direction.

3.  Rotate the feet from the ankle joints in anti-clockwise direction.

4.  Lift your right leg and keep it over your left thigh.  Hold the right leg, a little above the ankle firmly with your right hand and toes with your left.  Rotate foot from ankle joint clockwise, five times.

5.  In the same manner as above, rotate the feet from ankle joint in anti-clockwise direction.  Repeat the above two 3 and 4 with your left leg.

6.  i)     In the same position, press and massage each toes from all sides starting with the big toe, moving from the base to the tips.  Rub and massage the inter toes spaces.

ii)         Hold all the toes together with the palm and keeping the thumb in the front rub along the back of all toes with your index finger.

iii)         Hold from the top and press all the toes together with your palm.  Repeat the above with your left leg.

7.  Starting from below the big toe, press with both your thumbs and apply pressure moving horizontally and downwards in a zig-zag manner covering the entire sole of the feet. (right and left feet).

8.  Legs in the same position, rub around the ankle bone on either side and massage well.  Start with right feet first.

9.  Starting from the buttocks press and squeeze the whole leg gradually, covering the thighs, knees, claves, ankles, feet, soles of the feet and finally the toes (as if squeezing a tube of tooth paste from the bottom to the top).  After reaching the tips of toes, imagine that you are throwing away the accumulated toxins out of the leg, having squeezed them out from the top.  Same treatment to be done from the legs.

We will see lots of yogic exercises for other parts too in future blogs.

Yogic Exercise for the Legs

1.  Sit with the legs stretched in front, supporting yourself on your palms, legs should be at least two feet apart.  Starting position - feet and toes should be absolutely straight inhale.

i)          Turn both your feet inwards as you exhale.  The two big toes should touch the floor.  Come back to the starting position again as you inhale.

ii)         Turn your feet outwards as you exhale.

iii)         Do it for 5-6 times.

2.  Starting position same as above.

i)          Turn both your feet to the right as you exhale. Inhale and come back to the starting position.

ii)         Turn your feet to the left as you exhale.

3.  Starting position same as above.

i)          Stretch your toes straight back towards you and inhale.

ii)         Flex your toes and exhale repeat this ultimately.