Feel the Ultimate Butt and Thigh Burn With This Intense Yoga Sequence

Updated on 4/19/2017 at 6:05 AM

POPSUGAR Photography | Louisa Larson

Strong, sculpted thighs are always in season, whether you're sporting a short skirt or tight leggings, but they're also a must if you want more power and control when hitting the pavement or the snowy slopes. This yoga sequence will have your thighs calling "uncle" because it's all thighs the entire time. Get ready to feel the burn now and two days from now.

Fierce

Stand with your feet together. Bend your knees and lower your hips as you raise your arms overhead.
Focus on sitting back into your heels. Tuck your tailbone in and engage your abs, keeping your spine straight. Relax the shoulders as you gaze up toward the ceiling. Hold for five breaths.

Side Fierce

From Fierce pose, exhale to cross your left elbow over to your outer right knee. Press your palms together and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist. Pull your left hip back slightly, making sure both knees are parallel.
Stay for five breaths, then inhale as you press into your feet and lift your torso, rising back into Fierce pose. If you can, refrain from straightening your legs to keep your quads and glutes engaged.
Exhale to cross your right elbow over your left outer knee, holding for another five breaths on this side.

Extended Side Fierce

From Side Fierce on the second side, inhale and rise back up into Fierce, and as you exhale, cross your left elbow over your right thigh, planting your left palm on the floor beside your right foot. If you can't reach all the way, just allow your fingers to hover in the air, as close to the floor as possible.
Extend your right arm straight up toward the ceiling, stacking your shoulders, and gaze at your lifted palm. Make sure both knees are parallel. Hold for five deep breaths.
Press into your feet, inhale to rise back up to Fierce, and exhale to repeat this pose on the left side, holding for another five breaths.

5-Pointed Star

From Extended Side Fierce on the second side, lift the torso up and step the feet about three feet apart with the feet parallel.
Extend the arms out in T position, actively drawing the abs in toward the spine for five breaths.

Goddess

From 5-Pointed Star, turn your heels in, bend your knees, and squat down so your quads are parallel with the floor. Tuck your tailbone in, keeping your shoulders stacked over your hips.
Raise your arms in the air, bending your elbows so they are at 90-degree angles, opening your palms away from you.
Keeping weight back in your heels, hold this pose for five breaths.

Twisting Goddess

From Goddess, rest your right elbow on your right thigh and raise your left arm over your ear.
Hold here for five deep breaths, gazing over your left shoulder.
Rise up and switch sides, resting your left elbow on your left thigh, holding for another five breaths.

Twisting Bound Goddess

From Twisting Goddess on the left side, inhale to rise back up to Goddess. Exhale to rest your right elbow on your right thigh. Inhale, and then exhale to reach your left arm around your lower back, clasping your fingers around your right inner thigh if you can.
Hold here for five deep breaths, gazing over your left shoulder.
Then rise up and switch sides, resting your left elbow on your left thigh, and wrapping your right arm around your lower back for another five breaths.

Wide-Legged Forward Bend C

From Twisting Bound Goddess on the second side, rise back up to Goddess.
Straighten the arms and legs coming back into 5-Pointed Star.
Inhale to bring the arms behind you clasping your fingertips together in a double fist. If this is too difficult, hold opposite elbows instead.
As you exhale, turn the heels out wide and fold forward with straight legs.
Enjoy this stretch for five breaths, allowing gravity to pull your head toward the floor.

Wide-Legged Forward Bend D

From Wide-Legged Forward Bend C, press into the feet and inhale to rise up to stand.
Exhale to release the arms out wide in T position. Take a breath in, and then exhale to hinge at the hips, reaching for your big toes, holding onto them with your first two fingers and thumb. Keep your elbows above your wrists and draw your shoulder blades back and down toward your hips. If you can't reach your toes, just place your hands somewhere on your legs.
Try to keep your shoulders relaxed and use your abs to pull your torso closer to your thighs.
Stay here for five deep breaths.

Wide-Legged Split

From the Wide-Legged Forward Bend D, place your hands on the floor below your shoulders.
Walk your feet away from each other as far as you can, keeping the soles of your feet planted firmly on the mat.
Stay like this for five breaths.

Wide-Legged Split Advanced

From Wide-Legged Split, deepen the stretch by lowering onto your forearms.
Or if you're really flexible, lower onto your shoulders and rest one cheek on the floor. Hold like this for five complete breaths.

Standing Forward Bend

Slowly walk your feet toward each other, straighten the legs and hang the torso over the thighs in an easy forward bend.
After five breaths, gradually lift the torso and come to stand.

Yoga Sequences