Yoga Moves to Loosen Your Lower Body

Yoga is one of my favorite ways to stay in shape. Unlike most exercises that focus on only cardio, strengthening or stretching, yoga encompasses both toning and stretching.

Yoga's benefits aren't limited to the physical. You'll rid yourself of trapped anxiety and rejuvenate your body and mind. You can also accomplish it without feeling exhausted.

The following exercises are among my favorites for the lower body and are a perfect complement to other sports and activities. Runners, cyclists and others who workout regularly will benefit from these and can incorporate them into their workout routine as a cooldown.

1. Rotation Spine Stretch



Stand with your legs two to three feet apart, toes facing forward. Bend over at the waist and, keeping your back flat, twist your upper body to the left. Place your right hand on the floor and extend the left hand up toward the ceiling. Hold 30 seconds. Switch sides and repeat.

2. Standing Quad Stretch



Stand with you feet shoulder-width apart. Grasp your left foot with your left hand. Bend your leg behind you, bringing the foot toward your buttocks. Extend your right arm toward the ceiling to help you balance. Push your hips slightly forward so you feel an extra stretch in the front of the thigh. Hold for 30 seconds and then switch sides. For a challenge, lean your body forward and lift the leg behind you. Extend the opposite arm in front of you.

3. Hip and Thigh Stretch



Stand with your feet hip-width apart, then bend the left knee and place your right ankle on your left thigh. Extend your arms up and out to the sides on a diagonal. Squat down to feel an even deeper stretch. Hold for 30 seconds. Switch legs and repeat.

4. Warrior/Reverse Warrior



Stand with your feet shoulder-width apart. With your right foot, step out to the right side about three feet. Extend your arms out to the sides at shoulder height; your feet should be directly under your fingertips. Turn your right foot out at a 45-degree angle. Keeping your left leg straight, bend your right leg so it is directly in line with your ankle, forming a 90-degree angle, and lower yourself into a lunge position. Hold for 15 seconds before performing the Reverse Warrior. For this variation, hold the Warrior pose and raise your right arm up as you slide your left hand along the back of your left leg, stopping where it's comfortable for you. Lean back slightly and look up into your right hand. Let your lower body sink into the pose as your upper body lifts up toward the ceiling. Hold for 15 seconds. Switch legs and repeat both stretches.

5. Back Stretch/Camel



Kneel on the floor but sit all the way up so your body forms a right angle. Extend your arms straight in front of you at shoulder height and lean back. Hold for 15 seconds. Then release and relax for five seconds. Repeat twice. To challenge yourself, lean all the way back into a back bend with your hands on your heels, looking at the ceiling.

6. Pigeon



Sit with your right leg bent in front of you so your calf is parallel to your torso and your left leg extended straight behind you. Keep your chest lifted and your hands on the floor on either side of your leg. Lean forward over your front leg. Hold for 30 seconds. Switch legs and repeat.

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