Do you have bow legs?
Do you feel insecure and lose confidence?
But wouldn’t you want to learn how to help your legs and possibly minimize your bow legs naturally?
Welcome to The Body Conditioner. I use individually-tailored exercises to liberate you from aches and pains, stiffness and tightness.
Here are your top 5 genu varum correction exercises and a bonus tip.
But before we get to the yoga exercises, let’s explore what genu varum is.
Genu Varum, also known as bow-leggedness, is a condition in which the legs are bent outwards even when you stand with your feet and ankles put together. It may be caused by a medical condition, but may also be a mere postural phenomenon. Please note that this article does not apply to you, if you suffer from:
- Serious degrees of Blount’s Disease
- Achondroplasia
- Fractures
- Bone Tumors
- Peget’s Disease of the Bone
- Brittle Bone Disease
- Vitamin Deficiency
- or other medical conditions.
If you want to find out if you can minimize your bow legs naturally, please do your self test HERE:
But more importantly, doing these genu varum exercises may help you prevent your body from further injury and pain. Due to your leg imbalance, certain parts of your body work more than others. These 5 yoga exercises may help you relieve aches and pains, stiffness and tightness caused by your bow legs.
Here are your 5 genu varum yoga exercises!
Yoga Exercise 1: Leg raises
Leg raises help to strengthen the hamstrings. Your hamstrings are at the backs of your thighs. It’s a muscle group in-between the hip and the knee. You use the hamstrings daily to walk, jump, run or climb stairs. By strengthening your hamstrings you help to protect your knees and to minimize your bow legs naturally.
Lie on your belly and bend your right knee. Keep your right leg in a rectangular shape and your pelvis square on the ground. Lift your thigh off the ground as you inhale, and as you exhale you drop it on the ground. Do not change the shape of your legs, try to turn your big toes inwards and rest your forehead on your fingers, your shoulders are soft. Repeat this 10-15 times and then do the other side.
Yoga Exercise 2: Strengthen your hip adductors
Your hip adductors are a group of five muscles at the inner thighs. They help draw your thighs toward each other. Strengthening your hip adductors may help realign your legs and reduce your bow legs, but most importantly, this may help you stand more upright.
In order to strengthen your hip adductors you squeeze a firm item towards the midline (e.g. a yoga block, a hardcover book, a glass bottle or a firm pillow). In the picture below you see me use a glass bottle, that works perfectly. As you exhale squeeze the item and as you inhale release. Do this 10-15 times and then pause.
Yoga Exercise 3: Stretch your hip abductors
The hip abductors are your deep buttocks muscles.They externally rotate your hip. If you suffer from bow legs this muscle group is usually tight. Stretching your deep buttocks muscles helps the health of your body and your legs too.
Lie on your back and bend your left knee. With your right hand grab the left knee below the knee cap and pull it towards the opposite shoulder. Keep the back of the pelvis and both shoulder blades in contact with the ground as you stretch your left hip. Stay here for 10-15 breaths, then change.
Yoga Exercise 4: Figure Four Twist
Lie on your back and bend your legs. Rest your left ankle on the right thigh and then shift your legs to the right side. Keep the shape of the legs and move your left knee away from the midline. Enjoy the sensation for at least 15 breaths before you do the other side.
Yoga Exercise 5: Stretch your biceps femoris
Your biceps femoris is one of your hamstrings, it is at the lateral side. Stretching this muscle may help realign your legs and help your bow legs. Get a towel and wrap the towel around the ball of the right foot. Pull that towel with the opposite hand and pull the right leg across. Keep your left shoulder blade on the ground and breathe regularly. Keep the back of the head on the ground and stay here for 10-15 breaths. Then do the other side.
BONUS TIP
Congratulations! You made it all the way to the end of this blog post. Here I show you another variation to stretch your external hip rotators. Lie on your back, rest your right ankle on the left thigh below the knee cap, lift the left foot off the ground and grab the back of your left thigh with your hands. Please interlock your fingers and move your right knee away from the midline. Stay here for 10-15 breaths and then change.
If you want to understand more about your bow legs, drop your name and email address below and get your free eBook on how to correct your bow legs naturally.
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