A 20

Oct 19, 2023

Your lower body is quite literally a powerhouse. Often referred to as our "foundation" for the way these muscle groups hold us upright, our bottom half houses some of the largest muscles in the entire body (the glutes and quadriceps). These muscles not only keep us standing tall, but propel us into forward motion.

When this foundation is strong and flexible, it also supports our natural ability to move dynamically, so we are able to run, jump, kick, balance, dance and more, all without a serious risk of injury.

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If you're young and able-bodied, the idea of falling might not even cross your mind. However, as we age, a weak lower body can lead to instability and increase the likelihood of falling and getting hurt.

No matter your age, the good news is all you need to do to increase strength and improve balance is to challenge and activate the muscles of your lower body consistently over time to build a strong foundation for a lifetime of efficient and enjoyable movement.

Flexibility without strength limits range of motion and puts you at greater risk of injury — doing yoga gives us both.

The authors of a small January 2016 study in the ‌International Journal of Yoga‌ state "yoga is an activity that can simultaneously enhance several specific components of fitness" because it strengthens and lengthens your muscles and tissues.

They go on to say that because yoga helps increase flexibility by loosening your connective tissue (fibers that surround organs and help maintain muscle form), the load placed on your ligaments and joints becomes less. "In this way, new movement options become possible as connective tissues become laxer, muscles become more active and joints move more freely."

In this 20-minute yoga flow, you'll practice a series of postures that target the lower body's four main muscle groups: the quadriceps, hamstrings, glutes and calves. Throughout the flow, try to notice how these poses activate and stretch your muscles.

Move through this flow once all the way through and notice how you feel. Make sure to do the pose on both sides and repeat it up to a total of three times maximum. Try it once or twice a week to complement other activities or focus on strength building. Breathe steadily while doing each pose and also during transitions between poses to increase the flow of oxygen to your muscles and improve your staying power. Remember to always exit a pose if you feel extreme discomfort or pain.

As you make this workout a regular part of your yoga practice, try to hold each pose a moment or two longer to build stamina.

‌Check out more of our 20-minute workouts here — we’ve got something for everyone.‌

Check out more of our 20-minute workouts here — we’ve got something for everyone.

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