Steps to Remedy Bow Legs | Wai Lana

Ir al contenido principal

‌
‌
‌
‌
‌
‌

‌

1

Stretch Out Tight Hips & Torso

Respiración abdominal 2

Recostado lateral sobre pelota

Pierna cruzada con correa

Estiramiento del triangulo

Guerrero 2 con estiramiento

If you were born with bow legs due to the shape of your thigh bones, you won’t be able to correct it. However, when bow legs are due to muscle imbalances in the hips, legs, and pelvis, you can work toward straighter legs by stretching tight muscles and strengthening weaknesses. In this step, begin stretching the outer hips and sides of the torso, and increase your capacity to take deeper breaths for full body symmetry.

Practice Guidelines

Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.

Yoga props

Yoga strap for Cross Leg Pose and Hip Mobility Essentials A.
Wai Lana Mini Yoga Ball for Side Lying on Ball.

Practice often

For best results, as you follow each step, practice the individual techniques as often as possible without causing strain, ideally at least once per day. When you have more time, add the longer session, or do the individual techniques and the session on alternate days.

Be patient

Postural improvements can take 6 to 24 months to become permanent.

2

Strengthen the Lower Body

Mula bandha con bloque

Silla imaginaria con bloque

Mini abdominales 3

Giro del tren inferior con pelota

Puente inclinado con pelota

Estiramiento del atardecer

In this step, strengthen the groin and inner thigh region as well as the pelvic floor and buttock muscles. Weakness in these areas can contribute to bow legs.

Yoga props

You'll need the block and ball for most of the individual poses listed.

Yoga block.
Wai Lana Mini Yoga Ball.
Wai Lana Looped Band Set. You'll need a looped band for the Easy Hip Mobility session.

3

Strengthen & Improve Balance

Respiración de puntillas

Garudasana

Estiramiento de muslos de pie

When working to bring our posture into better balance, we tend to focus first on the tightest areas. While this is important, so are other less obvious imbalances, which can contribute to discomfort and poor posture. These exercises strengthen your feet and ankles, helping to lift your arches and evenly balance your body from the feet up. Gradually, this can straighten bow legs.

Wai Lana Mini Yoga Ball

You'll need our small, air-filled ball for Get Stronger Move Better.

4

Stabilize Hips & Buttocks

Puente inclinado con banda circular

Elevación lateral de pierna a gatas

Extensión de cadera a gatas

Respiración estimulante

As flexibility and range of motion in your hips and pelvis improve, it’s also important to work on strength and stability. Building strength in your inner thighs and buttocks will contribute to the gradual change of shape in your legs. You will also learn how to breathe to release tension and increase subtle energy flow throughout your hips and pelvis.

Yoga props

You’ll need these props for the individual techniques and sessions:

[Wai Lana Looped Band Set](https://shop.wailana.com/wai-lana-looped-band-set/)
[Wai Lana Mini Yoga Ball](https://shop.wailana.com/wai-lana-mini-yoga-ball/)
Yoga block

5

Balance Strength & Flexibility

5 Pistas

Piernas fuertes y flexibles

Develop full-body strength and flexibility through these multi-day courses. Strength without flexibility results in tension and stiffness, while flexibility without strength only temporarily relieves body discomfort. To create lasting changes, this step focuses on stabilizing the flexibility you gained in the previous steps.

Practice every day and keep going

Practice a full session each day from the course you are taking. As you work on changing your habitual posture, you are also remodeling the various tissues in the body, which takes time. For best results, after you have completed the courses in this step, don't stop. Continue practicing the techniques, sessions and multi-day courses recommended throughout this prescription.