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6 Yogasanas for your Thighs| Tone your thighs with these Effective and Best Asanas

Yoga does have a solution for all your problems. Try these yoga poses for toned legs and thighs that are beginner friendly.

These are some of the yoga poses to reduce the inches around your hips and thighs.

1. Utkata Konasana/Goddess Pose

Below are common titles of Utkata Konasana:

  • Goddess Pose

  • Utkata Konasana

  • Fierce Angle Pose

  • Victory Squat Pose

It strengthens the legs, glutes, calves, ankles and spine; and stretches the inner groin, inner legs and chest. After incorporating it into your practice you will feel a lovely freedom of movement in your hips.

As a hip opener it releases emotional tension, relieves stress and tension, aids digestion and is very grounding and calming. This pose is particularly beneficial for pregnancy because it creates space in the pelvis and strengthens the pelvic floor.


The practice of Utkata Konasana (Goddess Pose) requires the strength of the feet, knees, hips, and lower back, and to many students this practice may be a challenge.

1. Students recovering from shoulders, rib cage, hips, pelvis, knees, ankles and toes injuries should avoid the practice of Goddess Pose. Injury related to the muscles like hamstrings, quadriceps, calves, gluteus, pelvic floor, biceps and triceps, chest, groin, etc., are contraindications, and this practice should be done either with care or completely avoided assessing the injury.

2. While this pose is good for pregnant women, care should be taken during the practice to not over exerting the pelvic area, especially during the last trimester.

2. Anjaneyasana/Crescent Moon Pose

This backbend posture stretches the muscles at the front of the thighs, including the deep iliopsoas muscle, which is tight in many people. This intense backbend tones the kidneys and liver.

Crescent Lunge Pose stretches the hip flexors and quadriceps. This is a useful counter-stretch for front load-bearing workouts such as cycling and running, as well as for those who sit much of the day. It also opens the chest, shoulders, and torso. You can practice it to build your balance and stability. As a heart-opener, it is considered to be energizing.

3. Natarajasana/Dancer Pose

Yoga's most advanced postures often require putting together a combination of difficult skills.

Dancer Pose (Natarajasana) requires strong balance, intense backbending, and open shoulders, all of which take time to cultivate.

Natarajasana/Dancer Pose strengthens the legs, improves balance and core strength, and stretches the shoulders. It opens the hip flexors (psoas muscles) as a counter to tight hips that develop from too much sitting.

Improving your balance and core strength helps in many daily activities and sports. You will also need good focus and concentration for this pose, and practice helps train those abilities.

Common Mistakes

You need a good base for King Dancer, so be sure to spread your toes on your supporting foot. Your knee should be slightly soft, not locked, hyperextended, or overly bent.

You should engage your quadriceps (the muscles at the front of the thigh) to keep your supporting knee soft.

Keep your hips square and knees aligned with the hips so you don't have a rotation that mars the alignment.

4. Virbhadrasana I/Warrior Pose

Virabhadrasana (Veer-aa-ba-DRA-SUN-aa) — is a powerful posture that builds strength in the arms, shoulders, thighs, and back muscles. It's named after Virabhadra, a fierce warrior who is the incarnation of Lord Shiva. The standing pose gets its name from the Sanskrit words Vira, meaning warrior, bhadra, meaning good or auspicious, and asana, meaning pose.


  • Strengthens and tones the arms, legs, and lower back.

  • Improves balance in the body and helps increase stamina.

  • Beneficial for those with sedentary or desk bound jobs.

  • Releases tension from tight shoulders.

  • Brings auspiciousness, courage, grace, and peace.

Virabhadrasana especially benefits pregnant women in their second and third trimester, provided they have been attending a frequent yoga class or practicing yoga regularly. However, if pregnant, consult your doctor before doing this yoga posture


  • High blood pressure

  • Diarrhea

  • Knee pain

  • Arthritis

  • Ankle injury

Practice Warrior Pose (Virabhadrasana) only after consulting your doctor if you have experienced any spinal disorders recently or just recovered from a chronic illness.

5. Utkatsana/Chair Pose

Awkward Chair Pose is a standing pose that strengthens your lower body and gives a stretch to your upper back. It is part of Sun Salutations B (Surya Namaskar B) and is often a transitional pose or starting position for other poses.

  • Exercises the spine, hips and chest muscles

  • Helps strengthen the lower back and torso

  • Tones the thigh, ankle, leg and knee muscles

  • Balances the body and brings determination in the mind

Awkward Chair is a standing squat that engages the muscles in your buttocks, hips, and thighs. It also engages your core to stabilize you in the pose and works on developing your balance.

It's considered a functional exercise as you need strength and balance in performing everyday tasks, even for getting in and out of a real chair. It is also a warming pose, which can be helpful in winter.


This pose is not recommended if you have low blood pressure or an injury to your hips, knees, or back.

Traditionally, it is avoided if you have insomnia.

If you have balance problems, do this pose near a wall or chair you can touch to stabilize yourself if needed.

6. Trikonasana/Triangle Pose

Triangle Pose (Utthita Trikonasana) is a foundation yoga pose across almost every different style of yoga.

Triangle Pose strengthens the legs and stretches the groin, hamstrings, and hips, and opens the chest and shoulders. It also challenges and improves balance and stability.


  • Strengthens the legs, knees, ankles, arms, and chest.

  • Stretches and opens the hips, groin, pelvis, hamstrings, calves, shoulders, chest, and spine.

  • Tones abdominal muscles.

  • Increases mental and physical equilibrium.

  • Improves digestion.

  • Reduces anxiety, stress, back pain, and sciatica.


  • Migraine.

  • Diarrhea.

  • Neck, spine, or back injuries.

  • Those with high blood pressure may do this pose, but without raising the right arm or left arm overhead, as doing so may further increase blood pressure.






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