Асаны для красивых ножек: как снять отечность

The problem of swelling of the legs overtakes both men and women at any age. Standing or sedentary work, drinking too much fluid and problems with the excretory system, the presence of stones in the kidneys or urinary tract inhibit the removal of fluid from the body – all this contributes to the accumulation of water and swelling of the limbs and the whole body.

First of all, the legs and arms swell, only then the face. Each person decides for himself how to remove puffiness: with the help of medications, diets or physical activity. Consider how to relieve swelling of the legs with the help of yoga asanas, what are the benefits of these exercises and how to perform them correctly in order to achieve a result.

Benefits of yoga for swelling relief

Especially for people suffering from swelling of the lower extremities, estet-portal.com has selected several active asanas. Performing these simple exercises will help get rid of edema, improve blood circulation, strengthen muscles and relieve fatigue.  

The practice of yoga asanas is impossible without understanding the concept of viveka, that is, distinction. This is a useful skill to observe yourself and your body, as well as to be aware of every part of your body. While doing asanas, watch your sensations and find hard areas that are weak points. In the process of working out these weak points, you can achieve amazing results, not only relieve swelling, but also strengthen your legs.

Yoga practitioners point out the general principles for working on the legs: if you have hard spots – they need to be pulled out, and if there are weak – they should be strengthened.
Edema is a process of accumulation of fluid in the organs and tissues of the body in excess. In order for all the fluid to circulate normally, all tissues and ducts must be "clean", not clogged with "garbage" and toxins. In the case of stiff muscles in the legs, they lack the range of motion. With sluggish and weak muscles – there is not enough pressure to circulate the fluid.

Purpose of the exercises: relieve swelling, restore pressure for normal fluid circulation, strengthen weak and sluggish areas.

How to relieve puffiness: basic yoga asanas

Benefits of yoga asanas to relieve swollen feet:

  • While doing Urdhva Prasarita Padasana or Leg Stretch Pose and Supta Padangushthasana  or Big Toe Hold poses: the legs are released from the weight and the muscles are stretched.
  • Virasana or Hero's Pose in the "sitting" position, stretches the ankle area, helps to create additional space in the knee joints, relaxes the calf muscles.
  • To work the muscles in the feet and ankles, do Vajrasana or Thunderbolt Pose and Malasana or Garland Pose.
  • Upavistha Konasana or Wide Angle Pose helps to open the pelvic bones, can lengthen the surfaces of the legs (back and inside).
  • Siddhasana or the pose of Magical powers is simply necessary for the joints of the legs – stretches the inner thighs.
  • Supta Virasana or Hero Lying Pose will help stretch the quads.
  • End asanas with Viparita Karani and Savasana or Dead Man's Pose.

1. Legs Stretched Pose or Urdhva Prasarita Padasana

This pose should always be the very first in a set of exercises, how to remove puffiness. To increase the effect of fluid drainage, tie the thighs and lower legs with a belt to create a compression effect.

asany-dlya-krasivykh-nozhek-kak-snyat-otechnost

Instructions for execution

Starting position: lying on your back near the wall so that you can throw your legs back on it. Raise your legs up and move closer to the wall so that the backs of your legs are snug against it. Stretch your arms behind your head, stretch your feet up. Fix the position for 5-10 minutes.

2. Big Toe Grip Pose or Supta Padangushthasana-1 and 2

 

asany-dlya-krasivykh-nozhek-kak-snyat-otechnost

Instructions for execution

Lie down on a mat with your feet against the wall. Bend your right leg at the knee and put the strap on your foot. Straighten your leg to 90 degrees. Tighten your calves and knees, and pull the belt towards you. Fix the pose for 1 minute. Then take the right leg to the right, stretch the belt behind the neck, holding the ends with both hands, holding it on the foot. Take your left hand to the left, place your right shin on the bolster. Stretch your leg to the side. In the same sequence, do everything with the left leg.

To make the pose easier, grab your big toe with one hand and the other – behind the heel, and stretch the leg, pressing the knee to the forehead. The leg should be straight, strain the muscles as much as possible.

Lock the position for 1 minute, and extend the other leg in this way.

3. Wide Angle Pose or Upavistha Konasana

Efficiency depends on the direction of the toes and knees. Important: point your fingers and knees towards the ceiling to normalize blood circulation.

asany-dlya-krasivykh-nozhek-kak-snyat-otechnost

Instructions for execution

Sitting on the floor, spread your legs as far apart as you can. Move your hands forward and grab your big toes. Or just stretch your arms forward, pressing your forehead to the floor. To enhance the effect of the outflow of liquid, place bricks under your feet. Feel the muscles in your legs lengthen. Fix the pose for 2-3 minutes.

4. Mountain Pose in Hero Pose or Parvatasana in Virasana

asany-dlya-krasivykh-nozhek-kak-snyat-otechnost

Instructions for execution

Sit on your feet, fold the blanket and place it under your knees and place the brick under your buttocks (can be done without the brick and blanket). Turn the calves outward so that the front of the lower leg touches the floor. This exercise will take the pressure off your knees. Pull your toes back. Close your fingers in the castle and lift above your head. Pull your palms to the ceiling, and the pelvis to the floor. Watch your posture, it should be even and not tense.

5. Half Moon Pose or Ardha Chandrasana

asany-dlya-krasivykh-nozhek-kak-snyat-otechnost

Instructions for execution

Place a brick next to you, 30cm away from your right foot. Press your right side against the wall and lean forward. Place your palm on the high edge of the brick. Distribute the weight between the foot and the palm on the brick. Raise your left leg so that it is parallel to the floor. Legs should be straight, knees drawn in. Stretch your left hand up. The entire surface of the back should be pressed against the wall. Stay in the pose for about 3 minutes. Then repeat on the other side.

6. Lying Hero Pose or Supta Virasana

When performing, make sure that your lower back and knees do not strain. If you feel uncomfortable in these areas, put a bolster under the blanket as well.

asany-dlya-krasivykh-nozhek-kak-snyat-otechnost

Instructions for execution

Sit on your knees so that the pelvis fits between your heels (Virasana pose). Place the bolster and blanket (if necessary) behind you and lie on a support so that both your head and back are elevated. Place folded blankets under your knees as well. Clasp your hands above your head. Unfold your ankles and shins, close your legs with your feet to each other, move to the crotch. Fix the position for 5 minutes.

asany-dlya-krasivykh-nozhek-kak-snyat-otechnost

If you cannot solve the problem of how to remove puffiness, yoga practice will come to the rescue. Constant exercise and training in awareness of the strength and power of your body can create favorable conditions for getting rid of inconvenience and pain in the legs, swelling and discomfort.

Remember that swelling in the legs can cause not only problems with a hot climate, but also a consequence of disorders of the intestines, the cardiovascular system, and the thyroid gland. Therefore, in addition to doing asanas and following restrictions on drinking, get an examination by a doctor.

Add a comment

captcha

RefreshRefresh