Recovering from a leg injury can be painful, uncertain, and daunting. Doing yoga is a great way to maintain your body flexibility while recovering from a leg injury. Daily yoga strengthens your leg muscles and speeds up your recovery.
Here are four yoga poses to try when recovering from a leg injury:
1.) Seated Twist (Ardha Matsyendrasana)
This yoga position helps you open your side body and spine, freeing up the muscles attached to your leg. It helps to stretch your knees and legs, helping you recover from your injury.
Here’s how to do it:
- Sit up with your legs extended straight ahead of you.
- Bend your left leg, cross it over the right leg, and place it above your knee.
- Sit up straight and place your left arm behind you.
- Lift your right arm towards the sky and twist your torso to the left.
- Place the outside of your right triceps on the outside of your left knee, leveraging it to help you twist deeper.
- If your injury prevents you from twisting deep, place your right hand on your left shin and keep gently twisting.
- Every time you inhale, think about sitting straighter.
- Whenever you exhale, twist some more.
- Stay in this position and make between five and ten deep breaths.
- Straighten your left leg and get back to your starting position.
- Repeat the same on the other side.
2.) Seated Forward Fold (Paschimottanasana)
Forward folds are great if you have a knee injury, as they relieve tension behind the knees and lower back. They also increase the flexibility of calves and hamstrings without placing much pressure on your leg. You should feel the stretch in your legs, lower back, and back whenever you try this pose.
Here is how to try it:
- Start by sitting straight and extending your legs straight. You can place a pillow or towel under your knees for comfort.
- Bend your knees and keep your toes facing the sky.
- Sit up straight and lightly scooch your hips back.
- Starting with your chest, start folding over your legs and try reaching for your toes or shin.
- Relax your head as you fold forward.
- Take five slow breaths and go deeper into the stretch every time you exhale.
- To experience a deeper stretch, slowly straighten your legs with every inhale.
- Release your feet and slowly lift your head to come out of this pose.
- Rest for some seconds and repeat it one or two times.
3.) Head-to-Knee Pose (Janu Sirsasana)
This pose is perfect for recovering from a leg injury as it helps open up your hips, hamstring, and lower back. Stretching these areas of your leg creates more space and reduces stress and tension around the knee area, aiding in recovery.
Here is how to do this pose:
- Sit straight and extend your legs in front of you.
- Hug your left knee towards your chest and slowly drop your knee to the side. The bottom of your left foot should be touching your right leg inside the area.
- Sit straight, bend your right leg, and start folding over your right leg.
- Fold it as far as possible and relax your neck and head.
- Inch your right heel forward to go deeper and straighten your leg.
- Hold for between five and ten breaths.
- To end the pose, get upright and straighten your left leg.
- Repeat one or twice on every side.
4.) Reclined Knee-to-Chest for Daily Yoga (Ardha Apanasana)
This posture helps you improve your range of motion in your legs and stabilize your pelvis. It also stretches your lower back helping your leg injury recover. Do the pose gently to allow your leg to relax and open up.
Here is how to try this pose in your daily yoga:
- Lie flat on your back and place your arms on the side.
- Gently bend the left knee and place both of your hands on your shin.
- Slowly guide your knee up and hug it towards your chest.
- Slide your forearms between your calve muscles and hamstrings to leave room for your knee joint.
- Scan your whole body to identify any zones with tension.
- Take five breaths and release your leg and gently extend it to the ground.
- Repeat on the other side.
Try Out Yoga Poses for Leg Injury
Daily yoga helps you relax and can speed up your recovery from injuries. Try different yoga poses to strengthen your leg muscles and promote healing whenever you have a leg injury.