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Modified Yoga Strengthens Legs

Many older clients come to their first modified yoga class with poor strength and balance issues. In general, adults face many foot and leg problems, including hip and knee replacements, varicose veins, sciatica, and leg and foot challenges. By participating in a modified mat or modified chair yoga class on a regular basis, most begin to develop their leg muscles, which immediately helps with their balance, agility, gait, and rotation. The elderly are not the only beneficiaries. People who are inactive, and who sit too long, will have challenges with their feet. People who are overweight can also have foot problems. Others who are injured in the leg or knee. People with diabetes may have foot problems.

Anyone who takes a modified yoga class will feel that their legs are getting stronger. In modified yoga classes, we also practice using the hips, to help with flexibility and isometric challenges. By using a belt, we use the body’s own power, and this creates leverage. In my experience, the hamstrings are one of the toughest areas for most clients. Once they begin to loosen the scalp, participants are able to move more, and be more flexible, and begin to increase strength, agility and flexibility. By working against the wall we can also create isometric poses, which help build strength and flexibility.

It takes discipline and practice to work your legs and protect your knees at the same time. The quad muscles are also tight for many clients. Think of everything as connected. From your lower back, hips, neck and quads, to your knees. If your hamstrings and thighs are tight, your knees and hips may also be tight. If you have a knee challenge, you don’t move much because it hurts. The quad muscles begin to atrophy due to lack of use. You can’t straighten your knees. Bones, and cartilage. To heal your knee, a person will work on strengthening the thigh muscles, and the small muscles and ligaments on the outside or inside of your knee, and the muscles.

Leg raises, done with one leg at a time, with your knees slightly bent, while you are seated, is an exercise that will strengthen the quad muscles. The movement of the lateral leg to the side, will strengthen the muscle group on the side. Lunges and deep presses like modified push-ups, or planks, side planks also build your legs. Warrior or triangle pose is another great strength build. And these poses not only strengthen your legs, but your glutes and release your hip connectors.

I smile when beginners come to me with ideas, about yoga but just breathing, meditating and reaching out. I listened politely and asked, “What about push-ups? Have you ever tried yoga? It will feel like exercise.” Even a modified yoga class; will result in greater stamina, strength, and leaner muscles. You won’t feel the pain, thanks to weight training. But your body becomes your weight. We do weight-bearing exercises, such as push-ups that build the arms and legs.

Modified means you can use ropes, and you can do alternative poses, or less rigid versions of poses. But most clients experience a modified yoga class as a workout. It’s practice, it’s discipline. But modified yoga is very deceptive. You don’t really realize that your body is getting stronger, until one day you see that you can do more, you have better strength, your legs are stronger. Maybe when he was on that long trip. Or after lifting weights, and realizing that you have better concentration, or breathing control.

An eighty-two-year-old client was walking across Asia when he felt his legs become stronger. He said that sometimes he climbed over fences or under fences, and over walls, and up great steps to temples, in very remote places. All the passengers were about the same age, but he passed a holiday on the way. He stopped and realized that his legs were getting stronger from our yoga classes.

Addiction to power yoga is like an addiction to exercise. I recommend yoga as a way to build strength, relax and heal the mind and body. Yoga to me, IS powerful. I don’t think it is necessary to highlight POWER YOGA. So if you don’t want a Power yoga class, and want something more varied. Modified yoga will work on your physical, mental and health health. This will develop your overall strength, including your legs, ankles and hips and almost every other area as well. You can do it at your own pace, and change the pose as you like. Are you ready to strengthen your legs and do modified yoga?

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