The ancient system of yoga uses physical poses called asanas, breathing exercises and meditation techniques to balance and tone body and mind. For many people, one of the most welcome side effects of yoga practice is the pleasure of a stronger, healthier body. While no exercise causes weight loss in only one area, some asanas, practiced consistently, can lead to longer, leaner thigh muscles.
Yoga and Weight Loss
Vigorous ashtanga, vinyasa and flow yoga classes can be calorie-burning, but they may be too advanced for beginners. Bikram yoga uses a combination of high temperatures and long standing poses to raise your heart rate and get you sweating, although dehydration should not be confused with weight loss. Many believe that yoga is a powerful weight-loss tool because it helps you form a deeper connection with your body. Yoga teacher Lanita Varshell, who lost 30 pounds when she began practicing yoga, says in an interview with "Yoga Journal": "I've let go of dieting ... and now focus on health. If I keep on the yoga path, weight loss will continue to happen slowly and naturally." A study at the Fred Hutchinson Cancer Research Center shows that over a 10-year period, overweight yoga practitioners lost weight while nonpractitioners gained.
Warrior I
Warrior I --- or virabhadrasana --- pose is perfect for warming up the large muscle groups of the thighs. In Warrior I, stand with your feet about four feet apart, your right foot pointing straight ahead and your left foot at a 45-degree angle. Lift up on your kneecaps and engage through your feet and legs, paying special attention to keeping the back foot firmly planted on your mat. Slightly tuck the tailbone and draw in and up on your abdominal muscles. Raise your arms above your head, shoulder width apart, reaching through each finger. You may bring your hands together if it is comfortable for your neck and shoulders. Turn both hips to face forward over the right foot. Bend the right knee to a 90-degree angle, or until you can no longer keep your tailbone tucked. Hold for five deep breaths, then straighten and bend your leg for one breath each, five times. Repeat on the other side.
Warrior II
From Warrior I, straighten the bent leg and open your hips to face the side, rather than forward. Bring the arms down to shoulder level and reach them out to the sides. Make sure to keep your shoulders dropped --- don't let them hunch up toward your ears. Tuck the tailbone and engage the legs and abdominals. Bend the front knee to a 90-degree angle or until you can no longer tuck your tailbone. Hold for five breaths, then straighten and bend the leg five times, on the breath. Repeat on the other side.
Triangle
Warrior I and Warrior II help heat and strengthen the thighs. Now you can move on to Triangle Pose --- or utthita trikonasana --- to lengthen the muscles. Start with the straight-leg pose you used in Warrior II, but don't bend your knee. Instead, reach out through the forward hand, keeping your arms wide and energized. Extend your torso over the forward leg, moving from your hip joint. Move until you can no longer keep your spine straight, or until the forward hand touches the foot. Do not curve your spine to get the hand to the foot. You may place the forward hand on the shin if that is more comfortable.
Tips
Breathe smoothly and deeply throughout these poses --- if you are short of breath in a pose, you've gone too far. Keep your lower abdomen engaged and lifted. Focus on maintaining a steady flow of energy and gentle muscular engagement down your legs and arms, keeping both feet planted and shoulders down. Other thigh-toning poses include Chair Pose, Half Moon Pose, Locust Pose and the Standing Forward Bend. Alignment is very important, so all of these poses are best learned from a qualified yoga instructor.
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