Best yoga asanas to get toned legs

Arpita Chatterjee
·4-min read
Photo by Li Sun from Pexels
Photo by Li Sun from Pexels

If you're looking for a fun, powerful workout with tons of variety, but desire to be a proud owner of toned legs, try yoga. Yoga is an excellent form of exercise because it strengthens your muscles, tones your body, and gives a new sense of self.

You might think that these poses would be effortless, but they aren't. It takes a lot more flexibility and strength, so make sure you practice regularly.

Also read: Here's what to do to tone up your thighs

Here are six fantastic yoga poses for the legs and thighs that you will love:

Downward Facing Dog

With your left foot forward, cross your arms and lean forward as far as you'll able, pausing as your chest comes down to touch the floor. When your left thigh reaches a right angle, exhale deeply, then repeat the pose with your right foot. Hanging from the ball of your feet, twist your torso away from your left knee. With your left leg still on the ground, exhale as you thrust your right knee toward your left, balancing your weight on your right heel.

Upward Folding Dog

While sitting straight, cross your legs, lifting your buttocks off the floor as high as you can, inhale deeply and hold this position. Lift your upper body into the air with your hands, curving your spine away from your left knee. As you exhale, slowly stand up and bring your buttocks back to the ground. To release the tension in your body, repeat the pose with the other foot.

Extended Side Angle Pose

This is an excellent asana to practice before and after a strenuous workout, for example, a strenuous day at the gym, or a rigorous massage. It increases leg and arm strength, which is beneficial for back and spinal health.

Initiate by stretching out the hips, bringing the torso closer to the knees and decreasing the lower back and shoulders strain. Practice the same with both the right and left sides.

This particular asana increases thigh strength and toned muscle of the thighs, hamstrings, quadriceps, gluteus maximus, and deep abdominal muscles. It also makes the spine stronger.

Also read: 12 yoga poses of Surya Namaskar – an age-old formula for weight-loss

Chair Pose

Chair Pose tones the legs while toning the muscles located right behind the knees and the lower back. You will be able to feel this effect because this is an intense stretch that targets the back and the stomach muscles. Since the legs are in front of the body, the stomach muscles get a good workout, which is why it is called the "backbone" of yoga.

So, what do you need to do to achieve this? First, you have to be able to stand correctly and have the right posture. Next, you have to practice this posture regularly and try to achieve maximum benefits from it.

Reclining Big Toe Pose

Reclining Big Toe Pose helps to lengthen the spine and spread the trunk muscles and assist the joints in being more flexible.

The standing posture of this pose is not limited to big toes. Other areas can be affected by this pose such as the abdomen, lower back and buttocks. You will also feel ease and comfort by relaxing your shoulders and balancing your weight on your arms. Asana has a variety of benefits, but these are particularly true when performed with Reclining Big Toe Pose.

You can perform this pose as stand-alone or add balancing weight on the arms by using your palms. Make sure that your feet are relaxed. The arms are crossed, and the body is also straight. Slowly and gently let the big toe sink down to the floor so that it touches the floor in a comforting way. Finish off the pose by stretching the big toe gently.

Low Lunge or Percussions Pose

Low Lunge or Percussions Pose is an essential and fundamental yoga asana that helps ton the muscles of the legs. This pose is often used to ease the stress, increase flexibility, and remove toxins from the body through sweating. Through this pose, the hamstrings are stretched, pulled and then relaxed. This helps in improving the strength of the calves and makes the thighs more limber.

The practise of this pose is performed by straightening the spine and relaxing the entire body while standing erect with the legs crossed and the hands-on the thigh closest to the head.

Several yoga poses can strengthen your legs and make you limber. Strengthening the muscles in the thighs, hips and buttocks is accompanied by increased flexibility and strength in the spinal region. These poses help to increase the circulation of blood in the body. All you have to do is practice but in the right manner. 

Also read: Five effective tips to get the most out of home workouts