7 easy ways to get wonderful legs

1.    Skipping:- Just 10 minutes of skipping in a day can burn your approximate 135 calories as well as improving muscle tone in your lower and upper body. Skipping is a very good exercise of legs.

2.    Stretching:- If you will do 15-20 minutes stretching in a day it will help your muscles pain free. Make sure your thighs,glutes,calves and ankles all need stretching. It will help to remove extra fat from your legs.

3.    Squats :- Squats is the best exercise for toning your legs and building muscles. For doing this exercise start by standing your feet, legs shoulder width apart and back straight. Now Slowly bend down until you reach a seated position. Maintain for 5 seconds and then go back in actual position. Repeat this at least 20 times in a day.

4.    Lunges:- It is the super effective exercise for toning your bum and legs. For this you should start from keep your body straight and chin up, now take a step forward and knee down. Maintain this position for few seconds and then repeat it with another leg.

5.    Cycling:-Cycling for 30 minutes in a day helps to firm up your thighs and tone your legs.

6.    Leg Circles:- To do this exercise lie on your back with hands down and then lift your both legs on 90 degree angle and rotate your legs in the shape of circle clockwise. Do this 15 times. Now do the rotation anticlockwise. It will help you to lengthen your legs and also helps to remove the fat from your abdomen and thighs.

7.    Abs:- For doing this lie down on the mat straight and hands behind your neck with straight legs. Now exhale and slowly lowering your legs to 45 degree angle, slightly raising your head from the floor. Keep your back straight. After that inhale while returning your position. Repeat this 8-10 times. 

USHTRASANA OR CAMEL POSE :-

The name “Ushtrasana” came from Sanskrit words “Ushtra(ustra)” means  Camel and “asana” means seat. That is why this asana is also known as Camel Pose.

STEP OF DOING USHTRASANA OR CAMEL POSE :-

1.     First of all fold the legs at the knee and keep them apart from one another at about 6 inches.

2.     Now stand on the knees and let the ankle and toes of both legs fall flat on the floor. Keep the heels about 6 inches apart.

3.     Bend backward by pushing your abdomen forward and catch hold of ankle one by one by the hands.

4.     Now bend your head backward and breath normally.

5.     Maintain this position for 40-50 seconds and slowly come back to  your normal position. Practice this asana atleast 3 times.

BENEFITS OF USHTRASANA :-

·        Improves core strength of spine, hip and shoulder

·        Increase stamina

·        Help to remove extra fat from back and waist

·        Good for heart

Precautions:-  Person who is suffering from heart diseases,neck related problems high BP, slipped disc, sciatica, sacral infection avoid this exercise. This should be performed under guidance of a yoga expert

BADHHAKONASANA OR BOUND ANGLE:-

  The name “Badhhakonasana” came from Sanskrit words “Baddh” means Bound and “Kona” means angle. This is why this asan is also known as Bound Angle

STEP OF DOING BADHHAKONASANA OR BOUND ANGLE:-

1.     Sit on the ground and join your both feet together by bending both knees and Keep your back straight.

2.     Now hold your both feet by interlocking the palm fingers.

3.     Now inhale and try to touch both knees to the floor and keep your both elbows outside.

4.      Slowly exhale and bend forward, try to touch your head to the feet. Maintain this position for few seconds and repeat this for atleast 4-5 times.

BENEFITS OF BADHHAKONASANA:-

·        This asan is very beneficial for those who are facing urinary infection

·        Strengthening the muscles of the chest and back

·        Helpful in asthma also

·        Remove excess weight around the waist

·        Helps to improve digestive system

·        Helps in irregular menses and helps ovaries to function properly

Precautions:-  Person who is suffering from heart diseases, high BP, slipped disc, sciatica, sacral infection avoid this exercise. This should be performed under guidance of a yoga expert. 

BHUNAMANASANA OR EARTH WORSHIP POSE

STEP OF DOING BHUNAMANASANA (EARTH WORSHIP POSE)

1.     Sit  with the straights legs with hands on your thighs in relaxed position, Back will be straight.

2.     Now stretch and spread out  both the legs outside as much as possible.

3.     Hold the toes of both of the legs with respective forefingers and thumb and keep bending  forward from low back by exhaling till your forehead touches the ground.

4.     maintain this position for 30-40 seconds and keep your knee joints straight.

5.     Practice this exercise atleast 3 times.

BENEFITS OF BHUNAMANASANA

·        Strengthening the muscles of the chest and back

·        It helps to maintain flexibility of spine

·        Nervous system is stimulated

·        Remove excess weight around the waist

·        Helps to improve digestive system

Precautions:-  Person who is suffering from heart diseases, high BP, slipped disc, sciatica, sacral infection avoid this exercise. 

TRIKONASANA (TRIANGLE POSE)

“Trikona” means “Triangle” . This asana look like the triangle shape so it is called as Trikonasana.

STEPS FOR DOING TRIKONASANA(TRIANGLE POSE)

1.     Initially stand straight and then make around three feet distance between two legs in standing position.

2.     While inhaling raise your both hands upwards direction in such a way that they will be parallel to your shoulder/floor facing downwards.

3.      Now exhale and bend forward your left hand to right side so that your left hand can touch your right toe.

4.     Raise and stretch the left hand towards the sky, look at the palm.

5.     Maintain for some time and repeat to the opposite side. Stay for 2-3 minutes.

BENEFITS  OF  TRIKONASANA(TRIANGLE POSE)

·        This asana stretches the muscles and improve the functions of the body. This is a good exercise for pregnant women

·        It increases mental and physical equilibrium.

·        It strengthens the legs, knees, ankles, arms and chest.

·        It reduce anxiety, stress and back pain.

·        It helps to improve the blood circulation of the entire body.

·        It stretches the hips, back, arms thighs and legs so helps to reduce fat.

·        It helps to stimulate the function of kidney.

·        It cures indigestion

PRECAUTION:-

o   Person suffering from back and spinal injuries, migraine, diarrhea, low or high blood pressure should not perform this asna.

o   Practice under expert guidance and consult a doctor before practice asana.

VAJRASANA OR DIAMOND POSE :-

Vajrasana or "Diamond pose" is the best exercise for breathing and meditation. You can practice it after lunch or dinner.

STEP of doing VAJARASANA:-

1.     Starting from the long sitting position,the left leg is bent in the knee.

2.     now catch your left foot with the help of your left hand and place it, sole upward, against the left buttock.

3.     The heel is kept by the side of corresponding hip joint. Same procedure is adopted with the right foot.

4.     Keep your both hands on your thighs.

5.     Keep your eyes closed and your spine should be straight.

6.     Now start inhale slowly then exhale slowly. Repeat these steps for 5 minutes and take rest.

BENEFITS OF VAJARASANA:-

·        It helps to get rid of back pain

·        It helps to calm the mind and bring stability in mind.

·        It helps to cure the constipation, acidity, increases digestion process.

·        It cures urinary problems and stomach disorder.

·        Increase blood circulation.

·        It helps to reduce obesity.

·        It strengthens the thigh muscles.

PRECAUTION:- Do not practice if you are suffering from joint pain