According to Timothy McCall, M.D., author of "Yoga As Medicine", extra body weight can increase strain on the joints and exacerbate injuries to the ankles, knees, hips and other vulnerable body areas. Yoga is an effective way to lose weight from the thighs because it gradually strengthens the body while toning the muscles.
Thigh Basics
The thighs are a complex network of muscles that support the femur, the largest bone in our body. The big muscles of the thighs are the hamstrings and quadriceps. The hamstrings counteract the quadriceps to flex the leg, and the quadriceps bend the knee and straighten the leg. The adductor group, five muscles that collectively pull the leg in toward the body, rotate the knee and bend the leg at the hip joints, complete the thighs.
Yoga Significance
Yoga connects breath with movement, and internal heat is built using your body weight. Yoga in Sanskrit means yoke---or to join---and the practice is designed to unify the body. Sequencing postures links the relationship of the whole body so while one posture's focus might be on the thighs, the core, spine or arms are engaged, too, which promotes weight loss in general and tones specific muscles.
Hamstring Muscles Posture Type
Forward fold (Uttanasana in Sanskrit) is a posture that strengthens the thighs and wholly stretches the hamstrings. Stand with your feet together. Exhale and hinge forward at the hips to come into the forward fold pose. Initially keep a soft bend in the knees to allow the hamstrings to stretch gently. Let the arms hang down in front of the feet. As the body warms, if you can easily bring your fingertips to the floor, begin to straighten the knees. If it's a challenge to bring your fingertips to the floor, keep a large bend in the knees. Allow the head to hang heavy, and draw the chest toward the thighs.
Quadricep Posture Type
Warrior I (Virabhadrasana I in Sanskrit) is an intermediate standing posture that activates the legs and improves balance. The rectus femoris, one of the four quadriceps muscles, is entirely engaged, and the knees and ankles are toned. Separate the legs in a wide stance, one leg behind the other. Bend the front knee in a 90-degree angle. Angle the the back foot at 45 degrees to allow the hips joints to face forward. Raise your arms overhead, which opens the chest and stretches the sternum.
Adductor Group Posture Type
Bound angle pose (Baddha Konasana in Sanskrit) is a seated groin and inner thigh stretch that stimulates the pelvis, abdomen and back. Touch the soles of the feet together, rest the heels close to the groin and let the knees splay to the sides toward the ground. Sit with the spine tall and hold both feet with both hands. The groin and inner thigh are stretched with a focus on the adductor magnus thigh muscle that draws the thigh in and backward.
References
- "Yoga as Medicine"; Timothy McCall, M.D.; 2007
- Discovery: Leg Muscles
- "Yoga Anatomy"; Leslie Kaminoff; 2007
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