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Yoga Posture Build Spine, Leg Endurance And Improve Overall Fitness

Can Padmasana Be Done With Poor Leg Endurance

While you can try Padmasana, it’s likely that you will encounter difficulties and discomfort while doing the posture.

Padmasana (Lotus Pose): While doing padmasana, one sits like the lotus. Best for meditation and contemplation, padmasana is carried out by first sitting on the floor with legs spread forward. You then have to place your right foot on your left thigh and the left foot on your right thigh. Then, place your hands on your knee-joints. Padmasana is said to have a calming effect on the mind. It is also good for the abdomen, spine, pelvis, bladder, ankles and the knees.

Difficulty In Doing Padmasana: Those who have poor leg endurance have difficulty in sitting cross legged on the floor. Sitting cross legged, the basic posture for padmasana, involves the functioning of several groups of muscles – the hip flexors, buttock muscles, hamstring muscles and the muscles of the lower back. So before you attempt padmasana, it’s a good idea to build up endurance and strengthen and stretch the leg muscles as well as the muscles of the entire body.

Building Leg endurance: Begin with a regular exercise program and incorporate exercises that will stretch, strengthen and build endurance of the not only the legs but also the other muscles of the body. Walking and yoga are good exercises to build leg endurance.

Various Yoga Postures

Sukhasana (Sit Easy Position): This posture is good to begin your yoga workout with. It strengthens the lower back, opens up the hips and groin, and helps to focus on one’s breathing.

Tadasana (Mountain Pose): This yoga pose is good for balance, self-awareness and posture.

Uttanasana II (Forward Bend or Extension Pose): This yoga position relaxes the body and the mind; rests the neck and the heart; and, stretches the spine as well as the legs.

Trikonasana (Triangle Pose): This yoga pose is good for one’s concentration and balance. It also opens up the upper body and stretches the spine.

Virabhadrasana II (Warrior II Pose): This pose is good for building strength and endurance in the arms and legs. It also improves concentration and balance, and induces self confidence in the practitioner.

Bhujangasana (Cobra Pose): This yoga posture strengthens the arms and back, opens the chest and stretches the spine.

There are several other yoga postures that you can do to build up leg endurance, tone up the body and increase the level of your fitness. However, before you begin doing any of the exercises, it’s advisable to consult a yoga instructor and perform the various asanas under his/her guidance.

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