YOGIC EXERCISES FOR THE LEGS
The movements of the feet and toes will be considered briefly. In the foot, upward movement is called flexion. Downward movement is called extension or plantar flexion.
In the toes, upward movements are called extension, downward movement is called flexion. Thus flexion and extension are movements opposite in direction at the ankle and metatarsophalangeal joints.
The muscles of the leg may be divided into the following groups: anterior, lateral, and posterior.
The foot is so associated with posture of the body generally and with the jarring of the tissues within the abdomen and skull that any interference with its function may affect the whole body. Many disturbances in the leg, the knee, the back, the hip, and disturbances of the health generally are associated primarily with deficiencies of action of the feet.
With the growth of civilization have come shoes and stockings, which affect the use of the feet and may be partially responsible for some of the difficulties commonly seen by the orthopedic surgeon and other specialists in diseases affecting locomotion.
It is now well established that the circulation to the feet must be well maintained if the toes are to be healthy. Such circulation is not maintained when the upper leg is too greatly constricted by tight garters or by rolling the stockings in a hard ridge or knot. Such constriction causes interference with the regular flow of blood and tends to break down the valves in the veins, resulting in varicosity.
Few persons understand how to take care of their feet with proper exercises. In many instances, feet are exceedingly painful because of a condition affecting a main bone of the foot, the astragalus. This is particularly the case in the condition commonly called fallen arch, a condition that occurs more often in women than in men.
Many of the foot ailments can be revolved if one gives the feet simple exercises such as walking on the toes and heels alternately and avoiding shoes whenever possible.
The exercises suggested are very helpful in maintaining proper circulation and healthy muscles of the feet and legs.
The arches of the foot increase its strength and elasticity and provide protected places for the soft structures of the sole, such as the blood vessels and nerves. The foot constitutes a firm basis of support for the rest of the body.
The bones of the arch are arranged in longitudinal form, supported by a posterior and an anterior rest. There are two segments in the anterior portion of the arch. The medial segment is made up of the first three metatarsals, three cuneiforms, navicular, and talus. The medial division is especially important in the act of jumping; the lateral verse arch is formed by the metatarsal bones in front and distal row of the tarsus behind.
The ligaments that support the arch are
1. Inferior calcaneonnavicular (this fills the long gap left in the inner arch of the foot between the navicular and calcneus); the tendon of the tibialis posterior runs under this ligament and supports it.
2. Long plantar, which makes a canal for the peroneus longus tendon, which runs beneath it.
There are numerous muscles deep in the sole of the foot,; these act on the toes.
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Plate 116
Plate #116
TECHNIQUE: Bhadrasana [ankle-knee pose]
Stretch the legs, the soles of the feet touching each other squarely. Fold the legs at the knees. Without etting the soles leave contact, draw them toward the body and place the heels close to the groin. Keep the hands on the knees and press the knees with respective hands to the floor.
This exercise stretches the muscles of the thighs and legs. Do this pose once and hold from three to five minutes.
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Plate 117
Plate #117
TECHNIQUE: Bhadrasana [ankle-knee pose]
From bhadrasana position raise the body and bring the perineum over the heel. Sit for a minute and increase three to five minutes.
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Plate 118
Plate #118
TECHNIQUE: Sakthi Chalini [nerve power stimulation]
Before attempting the exercise, one should be able to do bhadrasana very well. Sit in bhadrasana pose, then insert the hands through the space between the calf muscles and the thighs. (If necessary, relax the bhadrasana a little, but keep the soles together.) Now catch hold of the toes firmly with both hands. Now draw the feet toward the body, at the same time twisting the feet at the ankles in such a way that the heels are above and the toes are touching the floor and the joined soles of the feet are perpendicular to the ground. Catch the ankles and pull toward the abdomen.
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Plate 119
Plate #119
TECHNIQUE: Khanda Peeda Asana [ankle twist]
Perform the sakthi chalini pose first. Then take away the hands from the ankles. Raise yourself slightly from the floor and move forward with the toes in contact with the floor. Now sit over the feet. The toes are pointing backward now and the heels are in front. The feet joined together, soles facing each other, will now press against the khanda, i.e., the perineum or the space between the two legs.
This position is very difficult and, therefore, it should be practiced very carefully under the guidance of a teacher.
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Plate 120
Plate #120
TECHNIQUE: Nabhi Peela Asana [upward twist of ankle]
Keep the heels close together. Now with the help of the hands, bring the heels upward and toward the navel.
This movement of the ankle is opposite to the khanada peeda asana.
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Plate 121
Plate #121
TECHNIQUE: Mandukasana [frog pose]
Assume a kneeling position, keeping the feet together. Now separate the knees as for as apart as possible. Sit firmly on the floor and keep the big toes of both feet touching.
Place the hands on the knees. Sit in this pose for two to three minutes, gradually stretching the knees as far apart as possible. This exercise is very good for the ankle and knee joints.
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Plate 122
Plate #122
TECHNIQUE: Gomukhasana [cow head pose]
In this exercise there is a peculiar ankle twist. (Look at the plate carefully.) It is the opposite of the frog position, in which the toes of each foot were pointing toward each other. In this position, the heels are kept sideways with the toes pointing away from the body, giving an extra twixt to the knee joints. You will feel the pressure in two places when you do this exercise, one is at the knee joints and the other at the ankle joints. You should be very careful when performing this exercise, otherwise you might sprain your ankle and knee joints. Place the weight of the body on the hands by pressing against the floor and then slowly sit down until you are sitting firmly. It will take two to three weeks before you can sit comfortably. Once you master this position, you may go to the next stage, using the hands in order to exercise the shoulder muscles and arms. The next stage is performed by sitting firmly in the above described position. Now raise your right hand and bring it behind your shoulder. In the same way bend the left hand behind the back from the bottom and join the hands together. Do this exercise alternately. Proper execution develops the trapezoidal muscles and increases the capacity of the thoracic cage. This exercise also helps to prevent bursitis and the formation of calcium deposits at the shoulder joints.
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Plate 123
Plate #123
TECHNIQUE: Padandgushtasana [tiptoe pose]
Assume the kneeling position. Now raise the knee slowly from the floor and come to rest on the toes. Use the hands to lift the knees. Now put the weight completely on the toes and balance yourself, without the help of the hands. Keep the hands either on the knees or on the hips. Sit in this position for two to three minutes at a time and gradually increase it to five minutes. After a few days of this practice, you should try to balance on one foot alone. When you balance with the right foot, put the left foot over the right thigh. Stay for half a minute to two minutes on each foot, alternately. This exercise is very good for the tired muscles of the ankle and toes, caused by feet squeezed into tight shoes. People with flat feet find this exercise useful.
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Plate 124
Plate #124
TECHNIQUE: Anjaneyasana [split]
Stretch the legs. Now take the right leg backward by keeping the left one firm and straight. Now face toward the right foot while keeping both legs straight, opposite to the body.
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Plate 125
Plate #125
TECHNIQUE: Akarna Dhanurasan [shooting bow pose]
VARIATION 1
Stretch the legs and bend your right foot and keep it over the right thigh. Now extend the left leg and gasp the left foot with the right hand. When the left foot is firmly gasped, pull the right foot with the left hand until you touch the left ear with it. Repeat this three times, alternately. This exercise brings flexibility to the lower joints and strengthens the abdominal muscles.
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Plate 126
Plate #126
TECHNIQUE: Akarna Dhanurasan [shooting bow pose]
VARIATION 2
Stretch the legs and catch the right foot with the right hand and the left foot with the left hand. Then pull the right foot to the right of the right ear. This exercise stretches the leg muscles and he thigh points become flexible.
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Plate 127
Plate #127
TECHNIQUE: Akarna Dhanurasan [shooting bow pose]
VARIATION 3
There is only a slight difference between Variation 2 and Variation 3. In this position, instead of pulling the foot to the right ear or the left ear, the foot is pulled directly above the head in order to get maixmum stretching of the thigh muscles. Repeat this exercise three to four times alternately.
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Plate 128
Plate #128
TECHNIQUE: Yoga Mudra [lotus positon with forward bending]
VARIATION 1
Sit on a blanket. Form a foot lock as in lotus positon. Fold the palms and place them in between the heels and abdomen. Now exhale and slowly bend forward, bringing the forehead to the floor. Remain in this pose for ten seconds and then assume the original sitting posture and inhale slowly. Repeat this pose six times.
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Plate 129
Plate #129
TECHNIQUE: Yoga Mudra [lotus position with forward bending]
VARIATION 2
In this advanced exercise every muscle of the back and abdomen is exercised.
The muscles of the back, trapezes, infraspinatus, deltoid, and rhomboideus major and muscles of the abdomen, obliquus abdominis externus, rectus abdominus, obliquus abdominis internus, are the important ones toned during this pose. The pressure by the folded hands exerts more stimulation for pancreas, liver, and spleen in the first variety of yoga mudra; see the position of the first during the practice.
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Plate 130
Plate #130
TECHNIQUE: Bandha Padmasan [bound lotus pose]
Assume the lotus position. Now bring your right arm around your back and catch the right foot. In the same way, catch the left foot with the left hand.
This pose is a little difficult for begnners. It expands the chest and pulls the ribs and intercostal muscles and the shoulder muscles.
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Plate 131
Plate #131
TECHNIQUE: Garbhasana [foetus pose, bending]
As described in kukutasana or cock pose, insert both hands in the space between the thighs and calves. Bring out both elbows. Grasp the right ear with the right hand and the left ear with the left hand. Perform the last stage of this asana with great care, because when on tries to grasp the ear with the hands, one may fall backward. By practice, one can slowly balance the body on the the buttocks and be able to remain steady.
The digestive power is augmented. Appetite increases. Bowed movements become freer. Many intestinal diseases are removed. Hands and legs will become strong. Hip joints will get sufficient movement and blood circulation will increase in the lower part of the body.
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Plate 132
Plate #132
TECHNIQUE: Veerasana [warrior pose]
Stretch the legs. Now bend the right leg under the left thigh and keep the right foot close to the left thigh. Now take the left leg over the right thigh and keep the left foot close to the right thigh. Bring the left hand behind the back and the right hand above the shoulder toward the back. Now interlock the fingers of the left and right hands. This pulls the shoulder and arm muscles.
This resembles Gomukhasana [cow head pose], except for the position of the legs.
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