Hi, this is Jackie of Jackie's Yoga Seattle, today at Liz Doyle Seattle Yoga Shala, talking about some Bikram Yoga poses to tone the legs. So, all the standing postures in particular are really great for toning and strengthening the legs. But I'm going to show you a few of my favorites that are really great at toning the calves, the quads, the whole leg. So, just starting an internal pose, so I like to do it about hip width distance. But if you usually practice feet together, feel free. So, I'm here placing the feet, scooping down and then, up, comes to say, seated, rocking back towards the heel. From there, as you're ready, inhale all the way up, exhale, the arms to come and reach forward, plugging the arm bones back into the socket here, as you come to the very tippy, tippy toes. From there again, lower back into your chair, staying nice and high on the toes as you lower down. From there, you're going to inhale, up tippy toes, knock the knees together, slowly with control, is where the strength comes in, to lower down, just to hover over the heels. From there, just as slow, you're going to inhale to lift out all the way up to release and lower down. So, just going in and out with your breath. From there, coming to a side angle pose. So, come to your Warrior Two, reaching out through your exhale, to come down to the inside of the leg, reaching out through the top arm So, here the strength is coming from that long, strong leg, still working this hard front leg. So, really feel like you're pressing out at the very edges of your feet, to gain that strength in your legs.So, the last one is, standing head to knee. So, just coming again, firm pose between the feet here, about hip width distance, drawing your knee up to your chest to take a nice, firm grab completely under the foot. From there, find Drishti to focus on. As you exhale, kick that heel straight out to lengthen the leg. Now the standing leg is the real strength here. So, staying nice and stable, start to lower the torso to wrap the upper arms in, maybe even draw the forehead to the shin. So, those were some Bikram Yoga poses to help tone the legs, I hope oyu found they were helpful. I'm Jackie of Jackie's Yoga, thanks.