You have X-shaped legs, and so you dream about perfect slender legs? «The flaw can be corrected if persistently practiced special asanas» — says the senior teacher of Iyengar Yoga, a specialist in yogaterapii, director of the network Elena Ulmasbaeva Yoga Practika.
The reason for the curvature lies not in the bones and joints. From this we can conclude that in order to keep your feet aligned, you need to act on the joints. In practice, note how distributed weight in the feet.
Since childhood, she could not understand why I run the slowest in the class. Everything is in gym class ran two laps around the pond, and I’m still in the middle of the first. Or play «cops and robbers», and I can not run away from anyone. Then I grew up and in 14-15 years, as well as all the girls wanted to walk on his heels. As it turned out, the studs were not created for me. I Heels could not walk — virtually with them fell or went, but with an incredible effort (legs and back then very ill). While good jeans were a luxury, they are very cherished and worn long. I have been here and not like everyone else — my jeans, still quite new, quickly rubbed the spot where his knees touch each other. «Why have you done there holes?» — I asked, surprised girlfriend. Very quickly, I realized that the mini skirt is also not for me. 11ogi from under the skirt looked like something strange, not like curves and straight lines not call them, like not fat, but my knees together and did not seem to unbend. And I began to wear long skirts and trousers, and shoes with heels on the forgotten.
Mrs. X. Then I started doing yoga. But here, it was not all smooth — for many years, I was doomed to go in the wrong direction. At a lesson saying, «Connect the foot, and then straighten your knees.» I was connected with his knees and between the feet, I had ten centimeters away. When you try to connect the feet, knees bent heavily, and straighten them was impossible, because the joints abut each other. Soon I realized that I have a special form of the legs, called X-shaped. With such a structure of the lower limbs need a special approach. Now, after years of practice, I can not walk in high heels, I wear short skirts, long run and go. Standing in Tadasane, I connect the foot, and now I often say, «Lena, you have beautiful legs!». But most importantly, I became the best expert in the CIS corrective x-shaped legs! The main principle: the bones of the legs should be placed one above the other, while the load on the foot is distributed evenly.
Eyes on his feet! We must start with simple poses — Tadasana (Mountain Pose) and Dandasana (Staff Pose). Stand in front of a mirror Tadasanu feet to be seen completely. Press the heels to the floor, pull your toes, pull your knees and look at your reflection in the mirror. How are your feet now? Where to watch the center of the kneecap? Ideally, the center of the ankle and the center of the knee must be on one line, and thigh bone just above the shin bone. The reason for the curvature lies not in the bones and joints. From this we can conclude that in order to keep your feet aligned, you need to act on the joints. Notice how the weight is distributed in the feet. When bulging outward legs often the case that the inner edges of the heels is not pressed to the floor and the weight is fully transferred to the outer edges of the feet. Is pressed against the inner parts of the heels stronger and pull forward toes to evenly distribute the weight between the inner and outer edges of the foot. Keeping all this, try to connect the legs to reduce the gap between the inner side of the leg (it is important to continue to look forward knees). If ankle lot of pressure on each other, put a piece of carpet between them. Now sit down in Dandasanu on a folded blanket, pull the leg forward and pull your knees. Sometimes, while the heel rises from the floor. In order to properly «turn on» the legs, you need to press the heels to the floor and, without taking them to pull up their knees. The center of the knee goes up (if your knees are not wrapped inside). To understand how this should be done, insert between the inner plastic brick bones of the knee and lower leg tighten the strap in the middle. To the ankle is not compressed against each other, lay between the mat. Now pull the kneecaps up, not tearing off the heel from the floor, and not allowing the knees wrapped inside a brick. At the same time extend the internal parts of the lower legs to the inner edges of the foot and draw the outer part of the lower leg in an attempt to reduce the belt tension. This will teach you to work legs in all positions where the legs are joined together. Tadasanu can also be done with a brick between your knees. Then almost all positions need to follow that which already learned your feet. Create uniformity wherever legs extended — in standing poses, leaning forward, inverted poses. Standing poses — Uttmita Trikonasana (Triangle Pose pull) Virabhadrasana II (Warrior Pose II), Ardha Chandrasana (posture Crescent) — can be made to face the wall, putting a brick between the inner knee of the front leg and the wall. Pulling the outer shin, do not let a brick fall.
The inverted poses work your feet as well as in Tadasane and Dandasane. With a brick between the knees and shins and can be bound to carry out almost all the inversions — Shirshasana (headstand) Sarvangasanu (shoulder stand) Halasanu (Plow pose) Viparita Karani (posture bent candles).
When the legs protruding outside the inner edges of the heels are not pressed to the floor, and the weight shifts to the outside edges of the feet. Squeeze the inner suit heels and pull forward toes. Weight is distributed evenly between the inner and outer edges of the foot.
Pull the big toe forward and pressed a pillow under him to the mat.
Push the head of the femur into the joint — you roll this will help.
Press the inside of the heel to the wall. Stretch the foot. Then, you try to press against the wall outside of the foot.
Follow the practice regularly — 3-4 times a week. The result you will notice pretty quickly: maybe a few weeks or a few months. Everything depends on the understanding of the practice and how you have an obedient body. In any case, the practice will be of great benefit: your gait becomes easier, improves circulation in the legs, and your feet will be present for you to support.
1. Tadasana (noza Tori) with bricks between his knees.
Stand in front of the mirror and take a plastic or cork brick. Connect the feet together (if this is not possible, place them as close as possible), bend your knees and place the brick between the inside of the knee. Straighten your legs. It is important that your knees facing forward, not wrapped inside — this can be seen in the mirror.
Press the heels to the floor, pull your toes forward and lift the kneecaps up. Good press the outer edges to the floor feet. Many find that absolutely can not pull your knees, but instead wrap them inside. It’s good exercise, not only for those who are turned Iksom legs. Pose can be done independently from the complex several times a day for 2-3 minutes.
2. Dandasana (Staff Pose) sschya on a blanket, brick between the knees, ankles tied.
Sit on a folded blanket. Bend your knees and place bricks between his knees, as described above, Tadasane. Around the shins, ankles closer to tighten the belt. Pressing the heel to the floor, pull the kneecap. If the heel is not pressed, the action will be incorrect. Knees should not be wrapped inside. From the junction of the lower leg to pull bricks heels. Do not allow the feet to turn outward. Toes intense pull up. When x-shaped legs it seems that it is impossible to pull up the knees at all. Well, if it will work actively feet for 3-5 minutes. First, it’s pretty hard, so you can pull the legs 10 seconds, 5 seconds, then relax. In this mode, «work and leisure» practices pose for 5 minutes. Then let go of propsov again follow Dandasanu. Stretch your legs and feel the difference between the two practices. Repeat the pose.
3. Utthita Trikonasana (noza elongated triangle), the variation of the wall with a brick.
Stand facing a wall as close as possible and slightly bent right leg at the knee between the knee and place the brick wall. Straighten the leg so that the bricks fell. The fingers of the left foot almost touching the wall. Pull the entire outer surface of the front legs, especially the thigh, and you will feel like a brick presses into the inner part of the knee, and the femoral head is retracted. Get out of the asanas and repeat to the left. Time in end position — 1 minute in each direction. Repeat 2-3 times a pose.
4. Ardha Chandrasana (Crescent Pose), variation of the wall with two bricks.
Pose made of Utthita Trikonasana. Place the right hand on the brick, to the body and head and leveled the basin were on the same level. Between the inner knee and right foot brick wall clamped. Work in the same position as in Utthita Trikonasane. Brick is blocking knee, not allowing it to be turned inside. The left leg should remain strong, toes pressed against the wall. Get out of the poses. Ardha Chandrasanu Repeat to the other side. Time in end position -1 minute 30 seconds on each side. Repeat 2-3 times a pose.
5. 2 Virabhadrasana (Warrior Pose 2), the back leg against the wall, hands on a chair with a spore.
When x-shaped legs normal variant pose Warrior II — is a mockery of the internal organs, which literally «squeezed» down, as in the legs do not have any support. Therefore it is better to learn posture, holding his hands a chair. When you pose the right, left foot rests on the wall so that the outer edge of the foot was sharp, and the inner ankle and lower leg raised off the floor. Owners of X-shaped legs in this position should be strongly pressed to support the outer edges of the stop and remove the inner part of the knees apart. This will create a foothold in the legs and lift the pelvic floor. All this is easier to do if you have a support under his arms. It is necessary to remain in position as long as it turns, for example 30 seconds in each direction. Repeat 2-3 times a pose.
6.Upavishta Konasana (wide-angle position), the foot rest against the wall.
This embodiment is performed to the wall face, the foot rest on the wall. You can sit on the stand when the body leans back. Sitting in the position, push the wall inside edges of the feet (in this case, as a rule, fall down into the knees). Then point outside of the thighs from the pelvis to the outside of the heels (heels try to outer parts also pressed against the wall). Knees must look up, and the rear surface of the knee touch the floor. Feel the stretch outside of the knee. It will be easier if you keep hold of the rope tied to the hook on the wall (if they have at home). Perform the pose for 3-5 minutes and is active feet.
7. Supta Padangushthasana 2 (posture with reach of the big toe), with rolom of blankets under the hip.
Lie on the floor. Tightly roll up the mat or blanket and place it under the external part of the hip joint. Take the leg to the side (the outer part of the thigh will rest on the roll, and the pelvis remains in a level, stable position). Crush strap on the foot and at the same time put pressure on the foot strap. The inside of the knee and the inside push the heel to the floor as much as possible. Perform the pose for 1-2 minutes on each side. Pose may be repeated twice in each direction.
8. ECC Prazarita Padasana (posture pull up the feet) with a brick wall between his knees and two straps.
Slide the wall as close as possible — the entire back surface of the leg from the buttocks to the heels should touch her. Hold feet parallel to each other — so that the foot is not wrapped inside. Tighten the knees, pressing the heel against the wall. This situation is very similar to Dandasanu. Pose helps to relieve tired feet, reduces swelling and improves blood circulation. The effect of the practice is the same as that of the inverted poses, so complete it complex. Stay in the pose for 5 to 10 minutes.
When varicose veins is not necessary to tightly bind the foot straps. When serious problems in the knee joints do not use a hard brick. You can continue to go to regular yoga classes and deal with the others, but we must understand that a lot of things you should not do so, as everyone.