Summer is the season of the leg. Soft, hard, long, short, we love them all. Our favourite and most reliable mode of transport, legs really come into their own in the warmer months, when our insulating thermal layers are finally peeled back to reveal an expanse of bare skin that likely has not seen the light of day for quite some time.

Already majestic, but probably in need of a little TLC, our legs boldly emerge to remind us that we have two very hardworking limbs that carry us from morning to night, 365 days a year. The muscles in our pins work tirelessly, in synchronised harmony, to take the weight of our bodies, maintain our good posture, and allow us to move with flexibility and agility. They help us make grand gestures like running, jumping, swimming and dancing, as well as facilitating more modest actions such as wiggling and stretching ourtoes.

Now, they need our help! This year, in the face of an unpredictable and tumultuous climate, our legs left hibernation a little later than usual. Regardless of the season or forecast, we love to lean on these four supportive practices to keep our skin soft and our legs limber.

The first steps start with getting (gently) physical…

Viparita Karani
Viparita Karani, or legs up the wall, is a simple inversion pose that can be done morning, noon, or night – to relieve muscle tension, shift stagnation, and spark all-round relaxation. It facilitates the fresh flow of oxygenated blood to the upper extremities, supporting the lymph nodes in the neck, armpits, stomach and groin, which are responsible for filtering toxins from the body – and which rely on gravity and physical movement to ignite the process.

This pose also stimulates the glymphatic system, which is in charge of sweeping away the bacteria and pathogens filtered by the lymphatic system, further contributing to a cleansed internal landscape.

An effective way to activate the parasympathetic nervous system, practiced in the evening, legs up the wall is also a portal to deep, restful sleep.

How to
1. Lie on the floor, or on a bed, shimmy your bottom forwards until it’s touching the wall, and swing your legs up at a 90 degree angle.

2. Remain in this position for 5 – 20 minutes, breathing mindfully – moving your awareness from your feet to your head on the inhale, and from your head to your feet on the exhale.

3. When you are ready to move again, hug your knees into your chest and roll to one side, before slowly coming up to a seated position.

Supta Padangusthasana
Supta Padangusthasana, or reclined big toe pose, is your antidote to the modern lifestyle. Endless hours sat staring at screens, mindless scrolling, and increased inactivity are a recipe for poor posture.

This affects our whole body health, leading to spinal dysfunction, joint degeneration, and even a decline in digestive health. Supta Padangusthasana works on the hamstrings, calves, groin, and lower back, strengthening the abdominals and inner thigh muscles, and improving overall core and leg strength.

How to
1. Lie on a mat on your back, legs extended outward, feet flexed.

2. Exhale and draw the right knee in towards your chest. If you are particularly flexible, use your hands to work the leg up toward the ceiling. If your muscles are tight, grab a strap (a belt or dressing gown cord work just as well as a yoga strap), looping it around the arch of your foot.

3. Work to extend the leg up towards the ceiling, and then back towards your head, keeping both arms straight and your shoulders and left leg on the mat.

4. Flex your right heel to increase the stretch, remaining in position for around 4-5 breaths.

5. Open your right leg out, bringing it towards the floor on your right side. Breathe for a count of 4.

6. Bring your leg back to the centre, then lower to the floor.

7. Repeat with the left leg.

Malasana
Malasana or Garland pose, which is essentially a squat, is a wonderfully straightforward way to stretch out and strengthen our leg muscles, in particular those in our inner thighs, ankles and feet. Malasana is a pose we intuitively do all the time as kids, but tend to loose touch with as we grow older, stiffer, and less inclined to move with wild abandon.

Biomechanically, the squat is an ideal way to stabilise ourselves when resting, which is why babies rely on this position to balance their bodies when learning to walk. All the more grounding when practiced bare foot on the grass. Malasana also promotes good digestive health and offers relief from menstrual pain.

How to
1. Stand with your feet hip distance apart, spreading the toes to connect each one with the ground.

2. Release down into a squat, keeping your heels on the floor. If this is not possible roll up a mat or blanket to support your feet.

3. Keeping the spine long and strong, allow your elbows to gently push the inner thighs or knees outward.

4. Bring the palms of your hands together in a prayer position, lift your chest, and breathe deeply, noticing any emotions or sensations that might arise.

Regularly exfoliate to reveal a fresh canvas of soft, glowing skin upon which to apply your favourite oil or balm. More so than ever, the body brush is your friend, as it works to buff away dead skin, reduce cellulite and boost circulation. Intensive hydration is the next step. While we are looking to create vibrancy, and healthy skin colour and tone, this is also an opportunity to reconnect with your body; to reacquaint yourself with your legs after a long winter and slow-starting summer. Take time to massage a generous dollop of moisturiser into your skin, noticing any spots of tension, or new freckles. Thank your legs for the hard work they do daily.