There are several benefits of a consistent yoga asana practice, including weight loss and building toned muscle. Yoga asanas, or postures, work with the breath to help you build strength and length in your muscles. If losing weight from your thighs is a specific goal, there are certain yoga postures and exercises you can practice to target the lower half of the body.
Virabhadrasana B (Warrior II Pose)
Virabhadrasana B targets the lower body and strengthens the gluteals, thighs and abdominals while opening the hips. Begin in a high lunge position, with your right knee bent to 90 degrees and your left heel planted and your left foot at 45 degrees. Squaring your hips towards your front knee, inhale your torso to the sky. Turn your hips, chest and shoulders to the center, and extend your arms out from your shoulders so your arms are parallel to the floor. Keep your right knee bent to 90 degrees, your left leg fully extended and left heel planted as you try to completely open your hips and shoulders. Step back to a high lunge, and repeat on the opposite side.
Utkatasana (Chair Pose)
Utkatasana is a pose that works the entire body at once, while strengthening the quadriceps and thighs. Stand tall, with your feet together and arms alongside your torso. Bend your knees, and push your tailbone back as if sitting into a chair; make sure your spine is not arching too much. Extend your arms straight out in front of you, or bring them high next to your ears, keeping them fully straightened and making sure your shoulders do not tense up.
Prasarita Padottanasana (Wide Leg Forward Fold Pose)
Prasarita Padottanasana will develop stronger hamstrings and quadriceps, helping with weight loss in the thighs and increased flexibility in the lower back. Begin with your legs spread wide, feet slightly turned in to five degrees. With your hands on your hips, inhale and open your chest, lengthening your spine. Hinging from your hips and keeping your spine long, lower your torso and place your palms flat on the ground, in line with your heels. As you inhale, lengthen the spine, as you exhale, bring the crown of your head towards the floor. Inhale as you slowly come back to standing.
Vrksasana (Tree Pose)
According to the textbook, "The Science and Philosophy of Teaching Yoga and Yoga Therapy," the benefits of tree pose include strengthening the thighs and legs and gaining mental focus while improving balance. Begin standing tall, with your hands at heart center and your left leg completely engaged, hamstrings and quadriceps contracted. Lift your right foot off the ground, and place it on the inside of your left upper thigh. Balance here, or extend your arms long above your head. Slowly release, and complete the posture on the other side, balancing on your right leg.
References
- "The Science and Philosophy of Teaching Yoga and Yoga Therapy"; Jacqueline Koay, Theodora Barenholtz, PT; 2010
- "Illustrated Light on Yoga"; B.K.S. Iyengar; 2000
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