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Yoga for Strength | Yoga Leg Workout | 18 Minutes


hi everyone welcome to Rachel Pichler
yoga my name is Rachel it is workout Wednesday today and we are going to be
working our legs so strengthening toning all good things coming at you today if
you haven’t subscribed to my channel already please do and let’s get started all right we’re gonna get started and
downward-facing dog today so you can find tabletop position spread the
fingers nice and wide tuck your toes under and lift on up into downward dog
just a few breaths here to get a little bit warmed up before we get going today
so you can take your dog for a little walk bring some length to the back of
your legs bending one knee and straightening the other and all the
while you’re moving your legs just let your shoulders relax let your head be
heavy and just start to take a few nice big breath just settling into your max scanning your body noticing if you’re
already sore tight anywhere and just getting ready to get a nice little leg
workout today so we’re gonna be toning our well our calves our quads our
hamstrings and even our glutes even our booties all righty you guys so walking
your big toes together when you’re in downward facing dog use an inhale lift
your right foot up towards the ceiling and exhale bring that foot all the way
to the top of your mat we’re going to spin our back heel down and lift up lift
on up into warrior two so just take a second to adjust your stance nice and
wide bending into your front knee that back foot is parallel to the back edge
of your mat and then you can add your arms but I’m not really too concerned
about your arms today so wherever you want to place your arms you could even
have your hands at prayer but we’re going to bend into that front knee a
little bit more so don’t you really low I want you already feeling some
activation happening in the legs because that’s how wide you have your feet on
your mat and that’s how deep into a lunge you are and then from here if you
want to try to lift your heel off of the mat you can lift your heel but still
Bend into that front knee so this is all getting
to that nice half we’ve got on that front leg awesome you guys so drop your
heel back down straighten your front leg reach forward and lower your hand to
either the shin or if you want a little extra just bring your hand to the inside
of your shin avoid using that hand to hold your body up use your core strength
instead and your legs trikanasana for a nice little break
awesome work you guys so with an inhale lift back up exhale warrior two big bend
in that front knee lift the heel off the mat if you want it
hold it there nice and low and deep into that lunge breathe nice job you guys
lower the heel down straighten the front leg reach forward lower that right hand
either to the inside of that leg or on the shin for tricking us a nice little
great a nice little stretch awesome job you guys with an inhale lift yourself
back up bend into that front knee and lift the heel off of the mat a little
bit a lot however much you can bending into that front knee don’t forget some
work you guys dropping that heel down straighten the front leg tricking
awesome out one last time looking up reaching up nice job you guys
so taking one more breath here and exhale so we’re gonna just bring our
hands to the mat spin the back heel up and before you get too comfy lift your
chest lift your hands off of the mat so we’re coming into a lunge so if you need
to bring the back foot up a little bit you can but work the same thing we’re
bending into the front knee but this time the back knee is bending as well so
a nice lunge so take a moment to adjust your stance bend that back knee we’re
going to pop that heel up that front heels lifting up
hold it here awesome job you guys lower the heel stand up
the lunge and then drop back down pick that front heel up if you want it you
gotta find your balance nice job you guys drop the heel lift on up and then
come back down lift the heel if you like find your breath
find your balance lower the heel lift up one more on this side lift the heel find
that low lunge get into your hips your legs awesome work you guys drop the heel
stand all the way up straight bring your back foot in just a bit so
you can drop your back heel down and then we’re going to fold forward so a
nice break a nice stretch through the back of that front leg pyramid pose so
your hands can find the mat or maybe your hands are on your hips but just
relax be somewhere where you’re getting a nice break from that lunge nice work
you guys so before we go to that left leg and
we’re gonna come all the way up and we’re gonna find a nice wide squat so
don’t where I’m not gonna forget to do the other side so find a nice wide
stance toes are pointing out to the corners of your mat and then you’re
gonna sink nice and low into those hips into that nice wide squat alright so you
decide where you want to place your arms I don’t know but again hopefully you’re
feeling this already through the quad so sink nice and low and then a little fun
move movement keeping keeping things consistent with those nice heel lifts so
take that right heel lift it up off of the mat keep those hips nice and low
feel that through the legs drop the right heel lift the left nice job you
guys hold it there I lift that heel lower that left heel down now try
lifting both heels balanced breathe nice job you guys if you’re shakin I’m shakin
to lower your heels down stand up spin your heels out and your
and our foot pointing forward hands to the hips and fold you can bring your
hands to the floor keep them on your hips but again getting a nice break
through those quads and those calves by stretching those hamstrings nice work
you guys just a few more moments here some work so we’re gonna move to that
left leg now so you can come up to standing we’re gonna bring our hands
down to the mat we’re coming back into downward facing dog
just to transition to the other side so just take a few breaths here so you take
your dog for a little walk hmm and when you’re feeling good you can bring your
big toes back together inhale your left foot up exhale send the left foot
through drop your back heel down we’re coming into our warrior two so lift on
up adjust your stance so you have a nice wide stance a nice deep lunge and your
arms or bring your arms to pull your hands to prayer wherever you want to be
feeling this in a leg so sink nice and low into that lunge hopefully you’re
already feeling that awesome work you guys so lift the heel off the mat keep
that front knee nice and bent breathe and then lower that heel down straighten
the front leg reach forward bring your hand either to your shin or the inside
of that leg reaching up with the right tricking us enough for a quick break
using your core strength here try and take all that weight out of that left
hand use those legs as well breathe and with an inhale you can lift yourself
back up exhale bending into that lunge warrior two when you’re ready for it
picking that heel off of the mat mmm nice job you guys so good dropping that
heel down in straighten the leg exhale reach forward
and lower your hand reaching up with those right fingertips nice short break
or is it even actually a break I don’t know probably not with an inhale lift
yourself back up exhale bending into that front knee last one lifting the
heel off the mat if you’ve got it so strong through that back leg nice work
you guys breathe and then drop your heel
straighten your front leg reach it forward lower your hand one last trick
in asana opening up that chest to the sidewall nice job you guys take one more
inhale and exhale bring your hands down to the mat step your back foot up a
little bit and then lift up so that you’re now in that nice lunge ready
stance so start by dropping that back knee down find that lunge stance just a
few little warm-up lunges and then we’re gonna come back down and you’re gonna
pick that heel off of the mat so bend in that back leg bend in that front leg pop
that heel up if you’ve got it find your balance might get a little wobbly
dropping the heel down straighten the leg stand up and then come back down
nice and low in that lunge pop the heel up breathe mmm nice job you guys I don’t
know what to do with my arms drop your heel down standing up nice and tall and
then last one Bend that front knee lift the heel breathe so good mmm and pop
that foot down stand up nice and tall back foots coming up just a little bit
more so that you can drop the heel we don’t fall over like I almost did and
then fold forward a little bit or a lot but getting a hamstring stretch that
front leg so this one should be a nice break for you
just relaxing that upper body slowing down the breath some work you guys so
with an inhale you can lift yourself all the way up we’re gonna come into that
nice wide squat one more time so find that nice wide stance toes are pointing
out bending into those knees even those hips nice and low and then holding it
here just for a few moments before we try anything fancy with those heels it’s
finding your breath softening the shoulders and then let’s start start
with that left side so picking that left heel off the mat hold it there feel that
all through the calf I don’t know it’s everywhere in that little body drop the
heel lift the right breathe so get you guys getting really warm here I hope you
are to drop your heel down and then lift them both up give me a thumbs up as well
smile some riki guys lower those heels down straighten the legs turn your heels
out and your toes forward take a nice forward fold as you keep your legs
straight and just lower that upper body so the work is not quite over yet we’re
gonna lay down on our backs though so that’s a good thing so ever you want to
come down onto your back just lay on down keeping your feet planted so keep
those feet planted we’re gonna do a little bit a few options all right
coming at you so your feet are going to start planted inhale lift your hips off
the mat and squeeze your butt at the top lower as you exhale inhale lift though
hips back up really squeeze the glutes squeeze the quads exhale to lower the
hips inhale lift up and exhale to lower okay so either you keep both feet on the
floor and you keep lifting up those hips and lowering them down or you take your
right foot and you cross it over top of the left knee and you do a little
one-legged hip lift so lift the hips up squeeze at the top
lower back down inhale lift exhale lower inhale exhale you can keep moving at
your own pace at your own breath just being a little bit nicer to that left
quad right now giving it all the love so just lifting those hips and lowering
them down and squeezing at the top don’t forget to add that squeeze so we’ve got
three more whether you’ve got both feet down or just the left one more lift it
up squeeze and exhale lower all right so if you haven’t crossed your right foot
over top of your left knee do that now we’re taking a quick break so you can
hang on to the back of that left leg and just hug those legs in towards your
chest I know we’re stretching the right glute and that right hip right now but
that’s okay it just feels nice to take all the weight out of that left leg
I’ll get that stretch on the other side next awesome you guys so lower that left
foot down uncross your legs again either keep both feet down do a regular hip
lifts or cross the left foot over the right knee for one-legged hip lifts so
wherever you’re at inhale lift the hips squeeze exhale lower
inhale to lift exhale to lower just keep moving at your own pace
squeezing at the top nice work you guys just a few more Oh some work just three more on this
side or three more with both your feet down and then crossing the left foot
over the right knee if you haven’t already and lifting those legs into the
air to get that nice stretch nice to work you guys so we’re gonna go out with
her oh it’s just a small bang today so you can uncross your legs bring your
feet down so again just one more bridge pose so
bring your heels nice and close to your hips lift your hips up towards the
ceiling or the sky wherever you are and then pick your heels up off the mat just
holding it steady here so reach your arms to your sides like you’re trying to
reach for your feet lifting the hips lifting the collarbone towards the chin
and just feeling this all through your whole body just a nice solid static hold
with the heels hovering above the mats squeeze your glutes squeeze your quads
pick one more inhale and exhale lower your hips all the way down bring your
knees in you can rock side to side a little bit whenever you want to come all
the way up to seated you can rock up roll over just find a comfy seated
position bring your hands to your knees or your lap letting your eyes close and
just take a nice big inhale through your nose exhale out your mouth somewhere
today you guys I hope you felt that through your legs so let me know in the
comments below if you liked it and have a great day you guys namaste

Joseph Wolf

2 Comments

  1. Looking for a leg workout? Or more specifically a yoga leg workout? This yoga for strength practice is just that, yoga to workout your legs. Grab your yoga mat and find some space to move. Lets tone and sculpt our legs together!

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