Yoga Exercise for Back Leg Pain

Get the best Yoga Tips at Yoga Divinity

Pain in the back of your leg is normally caused by a stretched hamstring muscle or pinched sciatic nerve, which branches with your back and down the back of your legs. The postures, or asanas, of yoga can assist calm your mind and alleviate tension in your body, thus developing a much better recovery environment for discomfort management and relief. Treating the discomfort in the back of your leg with yoga practice will likewise enhance your knee and hip movement.


Yoga is filled with asanas that elongate and reinforce your hamstring and lower back muscles. Among the most typical poses in yoga is the adho mukha svanasana, or downward-facing pet dog. To perform this posture, you grow your hands at the top of your mat and raise your buttocks in the air while keeping your feet flat on the mat at the bottom. When your heels are pushed against the floor in the downward-facing pet, your hamstring muscles are considerably extended in between their linking points on your sitting bone and simply below the knee. Various other postures that stretch your hamstring muscles and can bring relief to light leg discomfort are the high lunge, reclining big toe position and the triangle position.


Yoga students frequently make the mistake of thinking that even more extending is the option to any discomfort they feel in the back of their legs. Regrettably, when you overstretch these muscles without strengthening them they become more susceptible to strain during heavy lifting. Overstretching your hamstrings likewise produces tiny splits in the muscle cells that bring about inflammation and chronic discomfort for weeks. You must observe your body and stop a stretch immediately if you feel discomfort throughout it.

Strengthening Exercises

Rather than overstretching the backs of your legs during yoga practice, consist of some leg strengthening asanas. Positions such as the noose pose need you to hold up your body weight while standing with a light flex in your knees. To carry out the noose position, assume a squat position with your back near a wall. Turn your knees to the left and your torso to the right. Thread your left arm down between your legs and your right arm around your back. Clasp your hands near your left hip and bring your left shoulder towards your right knee.

Balancing Exercises

Balancing workouts like the eagle pose help to reinforce your leg muscles without requiring you to extend much. To perform this pose, begin in a standing position then bend your knees somewhat. Cross your left thigh over the top of your right thigh, then wrap the top of your left foot around your right calf bone muscle. Extend your arms directly out in front of you and raise your hands vertically so your elbows form a 90-degree angle. Place your right elbow in the core of your left elbow and cover your forearms around each various other so you can place your palms flat against one another. Increase or reduce the intensity of the exercise by the amount of you squat down on your right leg.

Mind-Muscle Connection

Yoga develops a connection between your mind and body that can reduce your anxiety, anxiety and body tension. Concentrating on your breathing during yoga practice alleviates you of your stress and can assist you feel in control of the sensations you experience in your body, including pain. By mentally concentrating on alleviating your leg pain, you can trigger your body’s natural pain-suppression system, which can accelerate your body’s recovering process.