Our reproductive and excretory systems have a direct impact on our legs. As we age, the reproductive system undergoes a lot of changes which affects the thighs and legs. Also, long hours of continuous sitting shorten the thigh muscles and has a long term negative impact on our legs.
In asana practice, a lot of focus is concentrated on the thighs in every pose. One should be taking care that the centre of the thighs do not drop down. The line between the centre of the knees to the centre of the root of the thighs should always be lengthened and lifted in all poses – from Tadasana to Trikonasana, Adho Mukha Virasana, Adho Mukha Svanasana, Virabhadrasana 2, Utkatasana, Bhekasana, and the list goes on.
Our quadriceps are gross and dull muscles with a distinct characteristic and behaviour pattern. They are under the impression that they rule the body because they carry the upper body weight. Just like we need to spell out everything to get a difficult person to do a job, similarly, we need to break down the instructions for our thighs. We instinctively tend to grip our thighs in order to make them work in an asana and we overextend the hamstring, which is incorrect. The correct approach is to lengthen the thighs and extend the quadriceps. This will lengthen the line between the centre knee to the centre thigh, which would lead to a stronger core. This can be practised efficiently in Dandasana and Navasana. Also, a brick between the knees helps to activate this centre line of the thighs in Tadasana, Utkatasana and Adho Mukha Svanasana.
Also, the focus should not only be on lengthening just the thighs, but also the arms. When our arms lengthen, the thighs should lengthen and vice versa. We realise its importance in asanas like Utthita Padangusthasana 1 and Utkatasana, as it helps to hold the pose longer.We should also remember that doing a pose without such awareness can impact us negatively. For example, Trikonasana done without awareness of the thighs will lead to uterus prolapse and incontinence. It is obvious that awareness and sensitivity while performing the asanas is no easy feat, and also that without activating our legs, we are putting our reproductive and excretory systems to risk. This awareness needs a lot of concentration and involvement. Asana practice is a time to dissociate with all other roles as a woman. Explore your body with discipline, so that the mind doesn’t wander or become rigid. Remember you are practising for yourself andgive it your 100%.