ONE POSE TO TONE YOUR LEGS

Hello peeps,
simple yet effective yoga pose can be considered relevant in your training regimen when focusing on your lower body. Its called :

Goddess pose aka Utkata konasana

How to perform:

1. From a standing position with the feet 3 feet apart, bend the elbows at shoulder height and turn the palms facing each other. Turn the feet out 45 degrees facing the corners of the room, and as you exhale bend the knees over the toes squatting down.

2. Press the hips forward, press the knees back. Drop the shoulders down and back and press the chest toward the front of the room. Keep the arms active, as if they were holding a big ball over your head. Look straight ahead with the chin parallel to the floor.

3. Breathe and hold for 3-6 breaths.

4. To release: inhale and straighten the legs, reaching the fingertips to the ceiling, then exhale the arms to the sides.

Benefits:

• Stretches your hips, groins and chest
• Strengthens and tones the core muscles
• Strengthens the quadriceps and inner thigh muscles
• Strengthens the shoulders, arms and upper back
• Heats the body and increases circulation
• Prepares the body for childbirth by creating more room in the pelvis

in case you have injury to shoulder, legs or groin , you need to avoid it.

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