If you’re looking to shape up your legs, yoga can be your very best friend.
Below are 10 common yoga exercises for leaner, stronger legs.
Plus, it’s easy to incorporate ankle weights or weighted ankle bands into the poses for extra resistance.
Photo: Shutterstock. Design: Eat This, Not That!
Although wrist weights aren’t leg-focused, it’s an extra sprinkle of challenge to your workout.
Namaste, and let’s dive into 10 of the best yoga exercises for leaner legs.
Begin in a tabletop position with your hands placed below your shoulders.
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Tuck in your toes and raise your hips toward the ceiling.
Pull your shoulder blades down and press your heels into the floor.
You’re essentially making a downward “V” shape with your body.
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Hold the pose for five to eight breaths.
From the downward dog position, raise your right leg and step it forward between your hands.
Your ankle should be aligned with your right knee.
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As you lower your left knee to the floor, lift your arms overhead.
Bring your left hip forward just a bit.
Hold the pose for five to eight breaths.
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Then, step back into a downward-facing dog and perform the same motion on the other side.
Push your back heel toward the back edge of your yoga mat.
Use the ball mound of your front big toe for stability.
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Push your hips forward just a bit.
Bring your shoulder blades back and down.
Hold the position for five to eight breaths before doing the same on your other side.
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Push your back heel into the floor as you ground your front foot.
“For support in the pose, separate or widen your feet like you are standing on railroad tracks.
Hold the pose for five to eight breaths before repeating on your other side.
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While in a Warrior 2 pose, lengthen your front leg.
Elongate your spine and pull your belly inward.
Press your hips back, and bring your right arm down to the inside of your leg.
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Turn the top of your ribcage toward the ceiling and point your back arm upward over your shoulder.
Hold the pose for five to eight breaths and repeat on the opposite side.
It can help improve balance, full-body coordination, and core strength,” says Forte.
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From the triangle pose position, have a bend in your front knee as you ground into that foot.
Bring your body weight to your front leg.
Raise your back leg so that it becomes parallel to the floor.
Rotate your top hip to line up with your raised leg.
Put your top hand on your hip or extend it overhead.
Flex your raised foot.
Hold the pose for five to eight breaths and repeat on the other side.
From a half-moon pose, bend the top knee and bring your heel toward your buttocks.
Your front knee should be slightly bent for added stability.
Reach back with your top arm to hold onto your foot or ankle.
Bring your heel in and back to stretch your quads.
Hold for three to four breaths before repeating on the other side.
Bring your forehead to your mat and place your feet hip-width apart.
Lift your hands and legs off the mat, reach your fingertips back, and hug your shoulders inward.
Bring your body weight to the front of your pelvis.
Hold the position for three to four breaths.
As you progress, hold for five to eight breaths.
Add a lift to your heels for engagement through your calves," Forte says.
Begin by lying flat on your back on the floor.
Bend your knees and plant your feet on the ground with your heels close to your glutes.
Keep your arms at your sides, palms facing down.
Ground your feet and hands on the floor as you raise your hips and glutes.
Begin on your back with your feet on the ground and your heels close to your buttocks.
Place a yoga block or rolled-up towel under your lower back.
Lift your feet off the floor and extend your legs toward the sky.
Hold the position for five to eight breaths.
