Have you ever jumped on a pogo stick? When you take hold of the pole on a pogo stick and push down or jump on its foot rests, a strong spring is pushed down. This spring is storing energy. As the pole gets to the bottom of the stick, the spring releases that stored energy and hurls or launches you and the pogo stick up into the air like a catapult. The horse’s legs have this catapult system.  Ingeniously, as the hose pushes its hoofs down there is a propelling force that resolves into a sort of a spring. This catapult theory really applies to all yoga poses, but especially to the leg strengthening ones.

I have been toying with this catapult technique in my newest empowering routines and have come up with an interval-based approach to strengthening the legs. Weak legs with less muscle tone, lead to weak joints and later on in life degenerative conditions, like osteoarthritis. For years I overstretched my joints, and neglected the muscle tone, especially in the quad area. This resulted in a labrum tear and severe hip pain. Today, I urge all my students to work out the legs, and not devote all their efforts to gaining more flexibility. Flexibility is informed by strength, the stronger the legs are, the more protected the joints are, the deeper we can go in the more advanced poses.

Bear in mind one thing, though. The best way to gain leg strength is not necessarily holding standing poses longer. An interval training approach of pulsing in a pose- counter-pose whiling hugging the joints through strong resistance yields much better results. Basically, when we resist the pose and avoid flopping into the joints, we hone that “horse power” of the legs. We create a springboard within the joint, and when we finally release, we get right into the notch of the joint without ever hurting it or over-stretching it.

The power of repetition of two poses that move like a tether-totter elicits a sense of balance and sends a direct signal to the legs how much effort they need to employ in the movement. There is no straining in the muscles. The subtle shift back and forth creates a rocking boat motion that facilitates blood flow in the tissue and through the joints. We get visibly stronger.  The muscles don’t bulk up, they elongate. This lends to a lean and toned look.

And most amazingly, our legs are our “horse mechanism” that transports us through space. Powerful legs support a strong core and a mobile and solid spine. When we walk forth, we feel resilience and fortitude, and a readiness to take on what life offers with determination and perseverance.

This empowering leg-strengthening routine that combines interval training and resistance stretching will arm you a strong core and back, and the determination to march to your drumbeat and attain your goals.

Leg-strengthening Yoga Routine: Horse Power (open level)

This routine integrates interval training with resistance stretching to help you strengthen your legs, tone your core, stabilize your joints, fortify your back and arm you with the grit to own your power.