Five yoga poses for tired legs

Whether you sit in the office all day or stay on your feet rushing from one presentation to the next, the end result often is sore legs and feet. Stretching and relaxing these muscles doesn’t just feel good in the short-term, it has far-reaching health benefits. Yoga, of course, has asanas for the legs, from the hip down to the tiniest toes. We’re sharing just five of them below. [caption id=“attachment_7370591” align=“alignleft” width=“380”]  Downward facing dog pose. Getty Images[/caption] As always, it is better to practice with a yoga teacher and check with your doctor before starting any routine if you have any medical issues. These asanas have been picked for their adaptability to different levels of fitness, rather than a definitive sequence for leg pain. If you have arthritis or knee problems or a condition like sciatica pain, it is a good idea to visit a yoga therapist for a customised routine. Adho Mukha Svanasana or downward-facing dog

• Come into tabletop position - on your hands and knees - on a mat
• Now, curl your toes, lift your knees off the mat and straighten your legs
• Without moving the legs forward, try to place your heels on the mat
• Stay in this posture for 30 seconds
• Come back to the starting position
• Repeat twice, and try to increase the duration by 15 seconds each time

Kapotasana or pigeon pose 

• Kneel on the mat with your back straight
• Place your hands on your back for support, and slowly arch your back
• If you can, place the palms of your hands on the floor behind you or on your heels
• Tilt your head back and hold this pose for 40 seconds
• Advanced practitioners can deepen the stretch by trying to touch the top of their heads on the mat
• To come back to starting position, place your palms on your back
• Gently straighten up and shift your weight back on to your knees
• Rest for a few seconds
• Do two-three repetitions

Sucirandhrasana or eye of the needle pose

• Lie down on your back with your knees bent, and soles firmly on the mat
• Now cross your left leg over the right knee so that your left ankle is resting on the right knee
• As you bring your right knee closer to your chest, try to hold your right shin with your right hand
• Take your left hand through the gap between your legs and interlock the fingers
• Hold this pose for 1-2 minutes
• Switch legs and repeat

Vrikshasana or tree pose

• Stand on the mat with your feet together
• Now, place your right foot on the side of the left leg - either on the inner thigh or beside the shin, not on the inside of the knee
• Balance here for a few breaths. When you can, raise your arms overhead and join the palms
• Fix your gaze on a spot in front of you and try to maintain your balance
• Hold this posture for 1-2 minutes
• Switch legs and repeat on the left

Viparita Karani or legs on the wall pose

• Place your mat next close to a wall
• Sit on the side that is closest to the wall
• Lie down on your back, and raise your legs straight up
• Make sure that your legs are positioned against the wall - there should be no gap between your thighs and the wall
• Flex your feet
• Place your arms comfortably on either side of your body
• Hold this pose for a few minutes

End your yoga practice with the savasana or sleeping pose. Health articles in Firstpost are written by myUpchar.com, India’s first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health. For more yoga asanas, please see Yoga and Yogasana.