How To Do Yoga Poses That Will Help You Get Firm and Lean Thighs

Maybe you’ve always wanted long, toned legs, but you dislike working up a sweat with squats and lunges. While yoga may not necessarily take the place of strength training and other exercise, it is possible to tone your legs with yoga. The practice includes a number of poses specifically designed to lengthen your leg muscles, giving your legs a long, lean appearance. Other poses work to strengthen your leg muscles and improve your lower body flexibility.

It’s time to get the thighs of your dreams and these some yoga poses will definitely help you:

Wide Squat

Stand up straight with your feet a little wider than your hips. Bend your knees and lower your hips towards the ground. Bring your palms together and hold them at your heart center. Press your elbows against the inside of your knees and try to open your hips even wider. Shift the weight into your heels, hold your head towards the ceiling and take 5 deep breaths.

Extended Squat

Place your hands on the floor and press your belly towards the floor. Relax your head. Take 5 deep breaths.

Half Bound Wide Squat

Lower the right shoulder in front of the right knee. Wrap your armpit around your knee. You should reach your lower back with your right forearm. Reach your left arm toward the ceiling, bend your elbow, and bring the back of your left hand to your lower back. Hold the position for 5 deep breaths.


Hold the bind around your right knee with your arms. Hinge at your hips and fold forward as far as you can. Hold for 5 deep breaths.

Extended Hand to Big Toe

Rise up with right knee bent and release your arms. Hold your right big toe with the first 2 fingers and thumb of your right hand. Bring your left hand to your left hip. With your torso stacked over the pelvis and left leg straight, straighten your right leg as much as you can. Stretch for 5 breaths.


Bend your right knee and kick it away as you lean your torso forward, holding into the arch of your right foot. Draw your belly towards your spine and take 5 deep breaths.


Lift your torso as you swing your right knee forward. Wrap your right knee around your left thigh and tuck your right toes around your lower left leg. Cross your left elbow on your right and place your palms together. Take 5 deep breaths.

Crouching Eagle

Keep your arms and legs crossed. Bent your knees to squat down and lower your torso. Rest your right elbow on your right knee. Take 5 deep breaths.

Eagle Warrior 3

While keeping your elbows crossed, uncross your knees. Kick the right leg behind you and place your torso parallel to the floor. Extend your arms away from you and hold for 5 deep breaths.

Bent Squatting Split

Bent your right knee and fold forward. Place your right hand on the floor and hold your right toes with your left hand. Pull your knee as high as you can. Hold for 5 breaths.

Start with the viparita

The viparita, or “legs up the wall” pose, is a great pose for lengthening the muscles in your legs. It may also help drain fluid from your legs that builds up if you stand for long periods of time. It’s also a relaxing pose that doesn’t require any significant skill or flexibility to do.

Stretch your hamstrings with big toe pose

Big toe pose is a deep forward bend that can help elongate your hamstrings. With this pose, take care to keep your back completely flat and your torso long as you bend over your legs.

ry a wide-legged standing forward bend

The wide-legged standing forward bend provides a good stretch for your inner thighs and hamstrings, lengthening your muscles to help tone your legs as well as improve your general flexibility.

Work into a forward fold

A forward fold is perhaps the ultimate yoga pose to lengthen your hamstrings. The pose can be both difficult and extremely beneficial if you have a job that requires you to sit at a desk for long periods of time, forcing your hamstrings to contract.

Do chair and half-chair poses

Both the chair and half-chair poses are challenging poses where you’ll really feel the burn in your quads. If it’s too difficult for you to hold and breathe through chair pose, try alternating it with mountain pose on every other breath.

Work in a warrior sequence

There are 3 warrior poses, each of which works to stretch and strengthen your leg muscles, as well as helping tone the core and improve your posture. You can do these poses together in a sequence, or intersperse them with other poses.

Move to a half moon

The half moon is a balancing pose that you can move into directly from warrior 3. This pose strengthens all of your leg muscles, while giving your inner thighs a good lengthening stretch and improving your balance and flexibility.

Build strong quads with extended side angle pose

Extended side angle pose provides a serious strength-building exercise for your entire lower body, particularly your quadriceps. The key is to engage your legs fully and keep your body weight centered, not leaning on your arm.

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