Yoga is a relaxing and strengthening practice that can improve your physical fitness and tone your muscles. Losing leg fat requires more than just strength exercises -- you also must monitor your calories and engage in aerobic activity. However, you can perform asanas, or yoga poses, to improve the overall muscle tone in your legs. Talk with your doctor before trying yoga. Learn the poses from a certified instructor to reduce your injury risk.
Chair Pose
Chair pose, sometimes referred to as "awkward" chair, is an excellent exercise for strengthening your leg muscles. This pose will work the muscles in your upper and lower legs while simultaneously strengthening your arm muscles. Begin with your feet together or hip-width apart and inhale as you raise your arms straight over your head. Bend your knees and lower your hips until your thighs are almost parallel to the floor. Don't bring your knees together if your feet are apart. Hold the pose for 30 seconds before returning to a standing position.
Crescent Lunge
Perform yoga moves that include lunges to strengthen your leg muscles. Yoga offers a few postures that mimic a lunge, one of which is crescent lunge. An excellent move to tone your thighs and hip flexors, this pose also tests your balance. Stand and exhale as you move your right foot back behind you, placing the ball of your foot on the floor. Bend your front knee, keeping the knee over your ankle, and bring your arms over your head. Straighten your back leg and open up your chest. Hold this pose for 30 seconds before switching sides.
Locust Pose
To focus on the back side of your legs -- your gluteal, hamstring and calf muscles -- add locust pose to your yoga routine. Technically a backbend, this pose requires you to elevate your legs and torso off the ground. Lie face down on your mat with your arms by your sides, palms toward the ceiling. Bring your big toes together, keep your legs straight and lift your legs and torso off the mat. Raise your arms parallel to the floor and stretch back through the pose. You may need additional padding under your hips for comfort. After 30 seconds, relax and return to the starting position.
Bridge Pose
Bridge pose effectively targets your buttocks and hamstrings. Lie on your back with your knees bent, feet flat on the floor and your arms down by your sides. Exhale and lift your hips off the mat, pressing into your heels to activate your leg muscles. Keep your feet and palms on the floor, resting your weight on your arms and shoulders. You can move your arms to rest on the floor above your head. Hold this pose for 30 seconds before slowly returning to your starting position.
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