Many yoga poses help strengthen and tone the thighs, but keeping them flexible is equally important. If you don't stretch your quadriceps muscles regularly, they'll shorten over time, reducing their normal movement capacity and causing pain in your knees and hips. Stretch your quads and other muscles after doing yoga or other workouts.
Chair Pose
Utkanasata, also known as chair pose, gives your legs and backside a solid workout. From a standing position, bend your knees and shift your hips back as if you are sinking into a chair. Your feet should be hip-width apart and you should bend forward slightly. Extend your arms overhead and hold for 30 seconds to one minute. You can also do squats in this position for extra toning.
Tree Pose
Tree pose, or vrksasana, targets the abs as well as the thighs. Stand straight and place your body weight on your right foot. Lift your left leg and press the sole of your left foot to your inner thigh or calf -- never rest it against your knee. Extend your arms overhead with fingers interlaced and hold for five to 10 breaths, then repeat on the other leg.
Reclining Pigeon Pose
This pose will stretch out your thighs, chest and hips. Lie on your back with knees bent and the soles of your feet on the floor. Cross your left ankle over your right knee and flex your foot. Wrap your arms around your hamstring and pull the knee in toward your chest. Hold for a few breaths, then repeat on the other leg.
Bow Pose
Bow pose, or dhanurasana, stretches your thighs by challenging you to bend your body into the shape of an archer's bow. Lie on your stomach with your hands palms-up at your sides. Bend your knees, bring your heels as close to your backside as you can and take hold of your ankles, but not the tops of the feet, with your hands. Keep your knees hip-width apart. Lift your heels upward and your thighs up away from the floor. Hold for 20 to 30 seconds, release and repeat once or twice as desired.
Half-Moon Pose
Ardha chandrasana, or half-moon pose, strengthens the arms and legs. From a standing position, turn your upper body to the left and raise your left leg. Reach your right hand forward at least one foot beyond the little-toe side of your right foot. Place the right hand on the floor or on an elevated block if necessary. Your left leg should be parallel to the floor or a little higher, and your torso should be rotated to the left while the left hip stays forward. Hold for 30 seconds to a minute, lower the leg and repeat on the other side. You can also come into this position from another standing pose such as triangle.
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