Yoga Sequence For Slimmer, Stronger Thighs
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
- 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.
- 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.
- 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.
- 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.
Eagle Warrior 3
- 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.