With the arrival of summer and as a result of high temperatures, one of the most common problems is the swelling and heaviness of legs, an uncomfortable feeling that is even more difficult when dealing with fluid retention. High temperatures take their toll on our legs, especially when we stand for long hours or suffer from previous circulation problems.
Who hasn’t ever put their legs up to relieve their ankles? Well, in addition to this traditional technique, there are several others. “The practice of gentle exercise is a good alternative to mitigate the feeling of burden on the legs and regain their lightness,” says Katia Muñoz Olmo, Wellthy Expert at the Royal Hideaway Sancti Petri hotel.
Within the aforementioned exercise, there is yoga. Katia suggests five asanas that help reduce the feeling of heaviness in the legs typical of summer. These are five postures that, when performed daily, promote good circulation, reduce swelling and soothe the discomfort and fatigue accumulated in this area of the body. And Katia Muñoz Olmo Muñoz tells us in detail to ensure their effectiveness.
1. POSTURE OF THE DOG
This asana is one of the most common in yoga. One of the main reasons for its success is because in addition to serving as a transition and rest, it strengthens the muscles of the back, abdomen, arms, neck and legs, preventing joint pain and improving blood circulation. In order to get the most out of it, “you have to place yourself in four supports on your hands wide open and knees,” says Katia. “Then bring your hands forward a little beyond shoulder height and spread your legs hip-width apart. Push with your hands toward the floor, lift your pelvis and bring your weight back so that you can stretch your arms and back with your buttocks pointing up. The head should be relaxed, following the line of the spine. Finally, extend your legs by directing your heels towards the floor, even if they don’t touch it. ” You should hold the position for five breaths.
2. THE GUIRNALDA
In addition to flexing the tibial muscle, this posture releases the tension that accumulates in the hip. “After placing your feet slightly wider than hip-width apart with your toes slightly outward, bend your knees deeply, sinking down until your hips are a few inches off the floor without actually touching it. Once here, place the palms of your hands in the center of your heart and rest your elbows on the inside of your knees to gently press them together, opening your hips a little more and extending the length of your back,” says Katia. You should hold the posture for 30 seconds to a minute.
3. NEEDLE’S EYE
This asana is recommended to improve circulation in the legs and reduce tension and stiffness in the hips and back. “Lie on your back with your knees bent and feet flat on the floor. Cross the right ankle over the left thigh and bring the legs toward the chest, close enough to slide the right arm through the space created between the two limbs. Grasp the left thigh with your hands and take five deep breaths. Then repeat the same process on the other side,” explains Katia.
4. LEGS UP
This is the perfect posture for fluid retention and alleviate the heaviness of the legs. In addition, it promotes sleep. To make it easier, you should lie down on the mat and raise your legs, “leaning them against the wall or other surface. Then lift your hips and lower back and place them on a zafu or cushion,” says Katia. The more complex version of this posture involves “leaving the weight of the body on the elbows, hands and shoulders instead of on a cushion,” she says. To ensure its success, you need to keep your legs up and straight for a minute or two.
5. THE BIG ANGLE
This posture is recommended to promote relaxation, it strengthens calf and foot muscles and helps relieve headaches. “Spread your legs more than a meter apart, with the tips of your feet slightly forward and your heels facing outward. As you exhale slowly lean forward. With your hips at 90 degrees and your back straight, look straight ahead and briefly inhale. As you exhale, lower your head, relax your neck and rest your hands in line with your feet. Breathe in here and bring the crown of your head as close to the floor as possible,” concludes Katia.
#yoga #wellbeing
Source: El Mundo
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