Many people have a false impression that yoga is always relaxing and easy. Although there are poses designed for relaxation and beginner students, many yoga poses can strengthen and tone particular muscles in your body, such as the thighs. These exercises are particularly helpful for runners who want to strengthen the muscles on the front of the thighs.
Step 1
Sit with your legs extended and wide apart. Stretch your spine upward. Leading with your chest, bend at the hip socket. Extend your torso and fold your chest and head over each leg. Grab the toes of each of your feet with the fingers of the same side of your body. Alternate the right and left legs. Inhale as you sit up straight. Exhale as you bend toward each leg. Practice this posture for one to six minutes.
Step 2
Sit with your legs extended and wide apart again. Move from a seated position with your back straight to release your body forward at your hip sockets. Grasp the toes of each foot with the hand of the same side of your body. Bring your head and chest toward the floor between your legs. Inhale as you come up to sit. Exhale as you lower your head and chest toward the floor. Practice this posture for 30 seconds to two minutes.
Step 3
Stand up straight. Shake your legs out from side to side. Then bend forward slowly at your hip sockets. Place your palms on the floor in front of your feet or beside your feet if you are more flexible. Hold this standing forward bend for two to five minutes. Come back up to a standing position by extending your arms forward, upward and then down slowly by the sides of your body.
Step 4
Lie flat on your stomach. Bend your knees. Then reach back and grasp both of your ankles. Lift your chest and feet high above the ground. Hold this bow posture for three minutes while continuing to breathe deeply. Release your grasp of your ankles. Slowly lower your head, chest and legs to the ground.
Step 5
Lie flat on your stomach again. Lift your chin and chest as you extend your arms in front of you with your palms touching each other. Keep your feet together and keep your legs straight as you lift your legs off the ground from your hips. Hold this locust posture for two to four minutes. Then slowly release your arms, chest, head and legs back to the floor.
Tips and Warnings
- Make sure to rest between these poses so that you can get the most out of your workout without tiring.
References
- Yoga Journal
- Y.O.G.A. for Youth Teacher's Manual; Kaur, Krishna; 2006
- FitSugar.com
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