Sonnalli Seygall is known for her unwavering dedication to fitness and commitment to living a healthy lifestyle. Her consistent efforts towards maintaining a fit physique and promoting wellness have made her an inspiration for many, encouraging others to embrace a balanced and active way of life. Something similar was seen recently when she demonstrated some yoga asanas on Instagram.

In the video, she can be seen performing three asanas — Ardha Baddha Padmottanasana, Virabhadrasana III, and Vrikshasana. “Can you try this without touching your foot on the ground during the whole sequence? If yes, congratulations you have good leg strength,” she said.

To know more about these asanas, we reached out to Dr Narendra Shetty, chief wellness officer, Kshemavana who shared the benefits and process of yoga poses.

Ardha Baddha Padmottanasana (Half Bound Lotus Forward Bend):

This asana requires standing on one leg while bending forward and binding one foot in a half-lotus posture.

“This asana stimulates digestion, removes constipation, and improves blood circulation. Ardha Baddha Padmottanasana develops the quadriceps, hamstrings, and calf muscles of the standing leg. Balancing on one leg strengthens the leg’s stabilising muscles, which improves overall leg strength and stability,” the expert said.

Virabhadrasana III (Warrior III Pose):

For this pose, stand on one leg and extend the other leg backwards, keeping your chest and arms parallel to the ground.

“Virabhadrasana III focuses on the muscles of the standing leg, particularly the quadriceps, hamstrings, and calf muscles. Balancing in this pose engages the entire leg, which aids in the development of strength, stability, and coordination. It also works on the hip flexors and glutes of the elevated leg, which improves leg strength even more,” Dr Shetty said.

Vrikshasana (Tree Pose):

It entails balancing on one leg while the other foot rests on the inner thigh of the standing leg. In front of the chest, the hands are pulled together in a prayer position.

“This asana develops nervous balance. It also strengthens the leg, ankle, and foot muscles. The act of balancing in this pose engages the leg muscles and contributes to the development of stability. Furthermore, this asana promotes appropriate alignment, which can help to strengthen the leg muscles over time,” he said.

Dr Shetty concluded by saying that incorporating poses like Ardha Baddha Padmottanasana, Virabhadrasana III, and Vrikshasana in your practice enhances leg strength through muscle engagement, stability, and coordination. “These poses target key leg muscles, improve circulation, and foster balance. Consistent practice of these asanas promotes overall leg strength, flexibility, and well-being,” he said.

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