Skip Nav
Love It. Save Your Favorites Now.
Yoga Sequence For Slimmer, Stronger Thighs

Yoga Sequence to Tone Thighs

Yoga Sequence For Slimmer, Stronger Thighs

Yoga Sequence to Tone Thighs
Image Source: POPSUGAR Photography / Louisa Larson

Don't have time to hit the yoga studio for a full class? Hop on your mat for a quick thigh-strengthening yoga sequence that's sure to bring on the burn. Flow through these nine postures on the right side, and then repeat on the left.

Arching Three-Legged Dog

Arching Three-Legged Dog
Image Source: POPSUGAR Photography / Louisa Larson
  • From Side Fierce, rise back up into Fierce Pose. Fold forward, and take a vinyasa back to Downward Facing Dog.
  • Step both feet together so your big toes are touching. Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high.
  • Lift your head up, and turn to look over your left shoulder, arching the spine.
  • Hold here for five breaths, keeping the belly still and breathing into the chest.
1 / 5

Wild Thing

Wild Thing
Image Source: POPSUGAR Photography / Jenny Sugar
  • From Arching Three-Legged Dog, keep your left foot and right hand where they are.
  • Draw your right knee into your chest, raise your left hand up, and simultaneously rotate your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot on the ground about a foot and a half to the right of your left foot.
  • Deeply arch the spine, and reach your left fingertips toward the floor.
  • Actively press into your feet and right hand to lift the hips as high as you can, breathing here for five breaths, gazing at your extended hand.
2 / 5

Burning Lunge

Burning Lunge
Image Source: POPSUGAR Photography / Louisa Larson
  • Place your left hand back at the front of your mat, and step your right foot forward between your hands.
  • Reach your right arm underneath your bent right knee. Interlace both hands in front of your right ankle. Keep all the weight in your legs, resisting the urge to lean into your hands. If this is too hard for your thigh muscle to hold (it's an intense move!), then rest one or both hands on the floor.
  • Breathe deeply in this low lunge for five breaths.
3 / 5

Warrior Eagle

Warrior Eagle
Image Source: POPSUGAR Photography / Jenny Sugar
  • Release your clasped hands, and inhale to rise up into Warrior 1 as you cross your right elbow over your left, bringing your palms together. Exhale as you gently arch back, actively lifting your hands away from your shoulders.
  • Enjoy this pose for five breaths, continuing to press the right knee forward over the ankle.
4 / 5

Eagle Warrior 3

Eagle Warrior 3
Image Source: POPSUGAR Photography / Louisa Larson
  • From Warrior Eagle, lean forward, raise your back leg into the air, and balance with the body parallel to the floor.
  • Actively extend the arms away from you, and engage the abs for five breaths.
5 / 5
Is Line Dancing the Newest Cardio Craze?
Workouts
A Case For Line Dancing as a Cardio Workout
by Chandler Plante 5/12
Padel Is the Newest Cool-Girl Sport
Athletes
Is Padel the Newest "It" Sport? I Tried It to Find Out
by Chandler Plante 5/06
Lindsay Arnold Shares Her Workout Routine
Dancing with the Stars
"DWTS"'s Lindsay Arnold Gets Candid About Fitness as a Mom
by Chandler Plante 4/21
I Cozy-fied My Winter Wellness Routine
Workouts
How I Cozy-fied My Wellness Routine For a Week
by Chandler Plante 2/26
I Turned a Music Festival Into a Wellness Experience
Workouts
How I Turned a Music Festival Into a Wellness Excursion
by Chandler Plante 2/24
Keke Palmer's Workout Routine
Keke Palmer
Keke Palmer Is Officially in Her Pilates Girl Era
by Chandler Plante 2/18

From Our Partners

Now You Know

Love Is Blind: Where Do Those Engagement Rings Come From?

Fashion

Everything to Know About the "Love Is Blind" Engagement Rings

by Sarah Wasilak 2/19

shopping

Oprah's Favorite Things List Has Major Gems, Including an Under-$100 Air Fryer

by Balim Tezel 11/06/25

Fitness

Paralympians Earn the Same Pay For Medals as Olympians, but Is It Enough?

by Karenna Meredith 8/29/24

health

How Often Should We Be Getting COVID Vaccines?

by Alexis Jones 8/23/24

Food

Pumpkin Spice Season Is Back Aug. 22

by Lauren Mazzo 8/21/24

Beauty

The Exact Red Lipstick Alexandria Ocasio-Cortez Swears By

by Alaina Demopoulos 8/20/24

health

What to Know About the Latest Mpox Outbreak, According to MDs

by Alexis Jones 8/16/24

health

Céline Dion Promised Her Children She’d Live: “They Already Lost a Parent.”

by Sara Youngblood Gregory 6/11/24

Latest Fitness
We're Hiring! Write For Us Advertise With Us Accessibility Contact Archives
Power Your Happy
Terms Privacy Policy
©2026 Vox Media, LLC. All Rights Reserved.