Can Yoga Help Relieve Leg Cramps? These Asanas Will Certainly Help

Oct 29, 2021, 10:47 IST


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It's no secret that yoga can help improve your emotional, physical, and spiritual well-being. This ancient technique is known for its capacity to relieve stress, minor discomfort, anxiety, and for injury prevention. But did you know that yoga can also help you strengthen your legs and relieve muscle cramps? Both standing and supine (lying face up) yoga poses can help you improve your lower body's balance, flexibility, and strength.


Up to 60 per cent of adults suffer from nighttime or nocturnal leg cramps. Muscle spasms, often known as Charley Horses, occur when one or more of the muscles in the leg contract involuntarily. Nocturnal muscle cramps most often affect the calf muscle. Yoga helps ease and prevent these muscle cramps from occurring by improving blood flow. Some poses are particularly useful for your legs because they combine strengthening and stretching, which is essential for having healthier, stronger, and more flexible legs. Here are some yoga asanas you can try to help soothe nocturnal muscle pain.



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Uttanpadasana, also known as the leg-raised-pose is one of the best yoga asanas you can do for your overall health. The asana helps strengthen and tone the muscles of your lower back, pelvis, stomach, abdomen, and legs. The filling up of lymph nodes causes swelling and is a major reason for muscle cramps. So, during this asana, when we lift our legs, the blood flow is directed to the opposite side which allows the lymph nodes to drain and soothe the muscle.


Steps for Uttanpasana

  • Lie on your back in Shavasana.
  • Keep your hands by your side and keep your feet together.
  • Now, while exhaling gently arch your back slightly and bend your head backward.
  • Next, while keeping your palms firmly on the floor, gently lift your feet, while keeping them together.
  • Breathe normally and hold this pose for five breaths.
  • Then, as you exhale, slowly lower your legs to rest on the floor.
  • You can do this asana five times while holding your legs in the air for increasing periods of time. You can also choose to increase the repetitions as you feel stronger.
  • Make sure you don't raise your head off the floor and don't hold your breath.



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Utkatasana or the Chair Pose is a standing squat that engages muscles in your spine, buttocks, hip, thighs, and calves. It strengthens and tones your lower body muscles, thus preventing cramps. Other benefits of this asana include strengthening abdominal muscles and lower back, and it also helps in improving confidence and focus.


Steps for Utkatasana

  • Start in Tadasana (Mountain Pose).
  • Exhale as you bend your knees and move your hips back as if you were sitting down on a chair. Draw your lower abdomen in and up to support your lower back.
  • Send your hips back rather than your knees forward, so that you can still see your toes.
  • Inhale as you raise your arms up around your ears and soften your shoulders.
  • Keep reaching higher, while sitting lower for 5 to 10 breaths.
  • To come back into Tadasana, exhale, as you press your feet down to straighten your legs and then bring your arms down to your sides.




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You can practise the Anantasana or the Sleeping Vishnu Pose when working on balance and relieving tight muscles. This pose stretches the hamstrings, inner thighs, and calves. All types of asanas that have leg raises help in improving the blood flow which means the nervous system, as well as the muscular system, gets strengthened.


Steps for Anantasana

  • Begin by Makarasana or Nakarasana (Crocodile Pose).
  • After this, inhale and turn towards the left side, bend the left arm and balance your body on the left elbow.
  • Now, put your head on your left palm for support.
  • Stretch both legs out completely lying on the left side of the back and hips.
  • Try to maintain your whole body in one line from elbow to heels without rolling forward or backward.
  • Now, inhale and raise the right leg and hand up with a stretch, and take hold of the right toe with right fingers.
  • In this position straighten your right leg toward the ceiling as much as possible.
  • With inhalation loosen the grip at the toes and with exhalation stretch the leg, maintaining the body in balance.
  • Maintain the final pose for about 6 breaths.
  • Inhale, bring the leg and hand down with the knees bent. 
  • Rest again in Makarasana.
  • Turn towards the other side and repeat the same process.


Ardha Chandrasana


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This standing pose helps strengthen your quads, glutes, ankles, and core. It also stretches your hamstrings, calves, and groin muscles. It even helps prevent the risk of injury by making you more aware of your body’s position and movements. 


Steps for Ardha Chandrasana

  • Begin in Triangle Pose (trikonasana) with the right leg forward. Bend your right knee softly and bring your left hand to your hip.
  • Bring your right hand to the floor in front of your right foot. Your hand should be under your shoulder when you are in the full pose, so in order to set it up in the correct position, place it about a foot in front of and five or six inches to the right of your right foot. Tent your hand so that just your fingertips are on the floor.
  • Begin to straighten your right leg while simultaneously lifting your left foot off the floor. Keep your left leg as straight as possible. 
  • Open your hips, stacking the left hip point on top of the right hip point. 
  • Bring your left leg straight and parallel to the floor. Flex your left foot strongly with the toes pointing toward the left side of the room.
  • When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest and making a straight line with the right and left arms perpendicular to the floor.
  • Finally, turn your head so that your gaze is lifted toward your upraised left fingertips.
  • The balance here for around five breaths before releasing the left leg to the floor and repeating the pose on the other side.


 Also read: Know All About The King Of Asanas, Shirshasana

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