As our lifestyles become increasingly sedentary, more people are turning to yoga as a way of getting fit. Running, jump-roping, aerobic lunges and other high impact exercises risk injury to the bones and muscles in your legs. Practicing yoga regularly can strengthen your body, help you lose weight and reduce stress, making it an attractive alternative to reduce fat and strengthen the legs for people with previous injuries or for those new to fitness.
Warrior II
Also called "virabhadrasana II" in Sanskrit, this pose will help you strengthen one leg at a time and work on your overall balance. Spread your legs out two or three times wider than your hips and bend your front knee, while pivoting your back foot to a 90-degree angle. Your front foot should be directly below your front knee for proper support and to reduce the risk of injury. Your front and back heels should be perfectly aligned. Tuck your tailbone under to engage your core and support the upper body to increase balance, then open the arms to both sides, but keep them level with one another. Turn your head to face the hand that hovers over the front leg.
Triangle
Called "trikonasana," this pose will increase your balance and do little to strengthen your legs, but it's essential because it will stretch your hamstrings and hips. One of the best ways to practice this pose is to start in warrior II, then straighten your front leg. Without turning the torso to face the front leg, lean in the direction of your extended leg and then lower the front hand to the ground. The back has a tendency to bend as you lower -- keep the back straight. You can lower one hand on either side of the leg. Extend the back hand to ceiling, directly above the front hand. If you cannot reach the ground, consider purchasing a yoga block to help extend your reach.
Warrior I
Warrior I is a challenging pose that will strengthen your legs, open your hips and increase your balance. Enter into a runner's lunge, lowering to the ground and bending your front knee and extending the back leg as far back as you can. Take a moment in your runner's lunge, called low-lunge pose in yoga, to open your hips. Make sure your front foot is directly below your front knee; otherwise you won't have the necessary support to lift up. Push through your legs and lift your arms straight overhead, erecting the torso until it is completely upright, supported by the legs. When you lower, avoid collapsing to the ground, but rather sink slowly in a controlled manner to achieve the full benefits of this pose.
Chair
Also called "utkatasana" in Sanskrit, this pose that will increase metabolism and strengthen the entire body, especially the legs. Spread your legs hip-distance apart, and then bend your knees as much as you can comfortably do without coming all the way to the ground. As your knees bend, they will probably collapse inward; keep them hip-distance apart and do not allow them to touch. Tuck your tailbone under so you can engage your abdominal muscles and pull your shoulders back while extending your arms. If it is comfortable, reach the arms high enough so they cover the ears. Remember to inhale and exhale through your nostrils deeply and slowly for relaxation and concentration while you hold this pose.
Side Angle Pose
Also called "utthita parsvakonasana," this pose provides all of the same benefits of warrior II but is more intense because more weight is placed on your front leg. One of the best ways to enter into this pose is to start in warrior II, then bend the front elbow and let it rest on your front knee, extending your back hand over your head at an angle. If done correctly, your back hand and back leg will align perfectly to make the straight angle this pose is named after. A more advanced version of practicing this pose is to place your front hand on the ground on the outside of your front leg.
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