May 24, 2016 Radhika Bose 3Comment

If you’ve come here looking for ways to get a thigh gap. I suggest you go some place else. Thigh gaps are stupid ! Please don’t follow silly fitness trends. Your body is beautiful and appreciate it for what it is, instead of aping other people. Stop this silly thigh gap trend period.

We all want shapely legs and toned hips, and its achievable. But women specially have a problem in these areas. For us its difficult to tone these body parts. We store a lot of fat in these parts, which causes cellulite. And if you are fine with cellulite then thats completely ok. Cellulite is not harmful, its happens to all of us. Even skinny people get cellulite. Lets get over it.

The reason for this post is to tone and strengthen our legs and hips. We are constantly on our feet, straining our legs. A weak leg will cause problems later on in life. I bet you know someone or the other who’s got a knee replacement. How to avoid this ? Work on those legs. These asanas will make your legs stronger and in turn tone them.

Follow them religiously and you’ll have sculpted masterpieces 🙂

Let go !!

1.Virabhadrasana/Warrior Pose


How To Do It

Start by standing straight and moving your feet apart by three to four feet. Turn your right foot outwards, at an angle of about 90 degrees, and your left foot slightly inwards. Lift both your arms sideways, parallel to the ground. Bend your right knee. Make sure that your left leg stays straight.Turn your face to the right, and try to stretch your arms as much as you can, without letting go of their position.Hold the stance for about a minute, and slowly come up. Repeat the steps for the left side.

Benefits: stretches and strengthens your legs and tones your lower back. It also helps in toning the arms and reducing overall stress in your body.

 2.Viparita Virabhadrasana/Reverse Warrior Pose


How To Do It

Stand in your warrior pose. Drop your left hand to the lower thigh of your left leg, and raise your right hand to the ceiling. Slowly, slide your left hand further down your leg while moving your upper body backwards. Hold the stance for 20 seconds, and slowly move back into the initial position.

Benefits: The Reverse Warrior Pose improves your flexibility. It strengthens and stretches your legs and hips.

3. Utkatasana/Chair PoseIMG_1321

How To Do It

Stand straight with your feet a few inches apart. Lift your arms above your head and clasp them.Bend your knees, and bear down your pelvis, as though you are sitting in a chair.Stay in the position for 30 seconds or more.Release yourself from the pose slowly, straightening your knees first, and then bringing down your arms.

Benefits: This pose directly impacts the thighs and calves. It also strengthens the lower back and the hips.

4. Natarajasana/Lord Of The Dance PoseIMG_1063

How to do it

Start by standing in a straight position. Shift the weight of your whole body to the right foot. Bend your left knee, and move your foot towards your buttocks.Using your left hand, grab your left ankle. Slowly pull your leg further up. Beginners might want to use a wall for support. Stay in the position for 20-30 seconds, and slowly release yourself from the pose.Repeat on the other side

Benefits: Improves your balance and your overall posture. It strengthens and tones your thighs, calf muscles, and hips.

5. Utthita Hasta Padangusthasana/Extended Hand-To-Big-Toe PoseDSC_0111

How To Do It

Start by standing straight with your arms by your side.Shift all of your weight to your right foot, and bring your left knee towards your belly. Wrap your left hand around your left ankle. If you are a beginner, you may place your right arm against a wall for support. Extend your left leg forward and straighten your knee as much as you can. Hold the position for 30 seconds before releasing. Repeat with the other leg.

Benefits: Stretches and strengthens every part of your leg. It also improves your balance.

 6. Naukasana/Boat PoseDSC_0007

How To Do It

Lie on your back, with your feet together and your arms by your side. Raise your upper body and your feet off the ground, with your arms stretching towards your knees. Ideally, your upper body and feet should form 45-degree angles with the ground, and getting there will take practice. But you need to lift them as high as you can, keeping your back and knees straight. Hold the position for 10-15 seconds, and then slowly get back to your initial position.

Benefits: Stretches and strengthens your entire body. It tones your tummy, hips, thighs, and calves.

 7. Ustrasana/Camel Pose IMG_1082

How To Do It

Start by kneeling on your yoga mat. Your knees should be in line with your shoulders, and the soles of your feet should face the ceiling. Keep your arms at your lower back. Arch your back and place your hands on your feet with the palms touching the soles. Stay in the stance for 10 seconds and slowly return to your initial position. Do 3 times

Benefits: Stretches your whole front body, and that includes your thighs. It also strengthens the muscles in your leg and back.

8. Setu Bandhasana/Bridge PoseIMG_1085

How To Do It

Lie with your back on the ground and your legs straight. Place your hands by your side with the palms facing the ground.Slowly, bend your knees, placing them as close to your pelvis as possible. Now, lift your hips and arch your back, with your feet still resting on the ground. Use your arms for additional support. Hold this position for 30 seconds.

Benefits: Strengthens the muscles in your back and buttocks. It also stretches the muscles in your thighs.

9. Baddha Konasana/Bound Angle PoseButterfly pose

How To Do It

Start by sitting with your legs straight in front of you. Slowly, bend your knees and pull your heels towards your pelvis.Drop your knees to the sides, and bring the soles of your feet together.Keep your spine completely straight, and hold the pose for five minutes.

Benefits: Stretches your hips, knees, and inner thighs. This helps tone the muscles.

10. Malasana/Garland Pose


How To Do It

Squat down with a deep inhalation. While you bend down, ensure your knees are forming a 90-degree angle, allowing you to dip down in the position. Get back immediately to the standing position while exhaling and repeat again. Do 10 times

Benefits:  Stretches the torso, hips, thighs, and ankles. It also increases the flow of blood to your pelvis.

11. Salabhasana/Locust Pose


How To Do It

Lie on your abdomen on the ground and place your hands by your side. As you inhale, lift your legs and your upper torso.Using your inner thighs, lift your leg upwards without bending your knees. Your weight should rest on your lower ribs and abdomen.Hold the pose for a minute and then release.

Benefits: Helps tone your hips and thighs. It also stretches all the muscles in your back and can help improve breathing.

12. Ananda Balasana/Happy Baby Pose


How To Do It

Lie on your back with your hands by your sides and your legs stretched out.Bend your knees and draw them towards your chest. Grip your feet with your hands. Widen the distance between your knees and bring them as close to your armpits as you can. Try to stretch your calves so that they are perpendicular to your thighs, or as far as they go without letting go of your feet. Breathe deeply and hold the posture for 10 deep breaths.

Benefits: This pose stretches your inner thighs and strengthen yours spine

Hope you liked the post. Follow and share

Yogasini’s going on a break and will be back next week.

See you all till then

Namaste !!


3 thoughts on “12 ways to Sculpted Legs

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