5 Best Yoga Asanas For Toned Legs

Yoga needs no introduction! From building a good posture to reducing stress, Yoga has numerous magical benefits! This ancient practice can boost your physical, mental, and spiritual health. Surprisingly, there are different yoga poses for every body part. Yes, you heard it right! Yoga can help with different issues and problems be it hair fall or stress, yoga can be a cure for everything! 

Do you know, yoga can work wonders for your legs? Yes! Yoga can be extremely beneficial in strengthening your leg muscles. Starting from your glutes to your ankles, different yoga poses can help you get rid of all your leg issues! So, let's learn some best  yoga poses for toned legs and glutes.

Chair pose or Utkatasana:

The chair pose is as literal as it sounds, holding your body in a position like a chair. It is a standing yoga exercise which is excellent for strengthening the muscles. This pose is not just brilliant for the lower body but it works equally well for the upper body too. The Chair pose or Utkatasana also helps in challenging the core, making it the perfect exercise to reduce belly fat!

Source: yogajournal

How to perform the chair pose or utkatasana:

1. Stand in a comfortable position.
2. Take a deep breath and raise your arms overhead, in line with the ears. Arms should be parallel to each other.
3. Now, slowly start to bend your knees bringing them at a 90-degree angle, parallel to the floor.
4. Make sure your knees are in line with your toes.
5. You can also choose to take back the support of a wall if you are a beginner.
6. Hold the pose for a minute before standing up slowly, bringing your arms to the sides.
7. Repeat the pose five more times.

Bridge pose or Setu Bandhasana:

Bridge pose is an excellent way to tone the glutes, hamstrings and back muscles! This yoga asana will give your body the stretch it was craving for a long time. Setu Bandhasana is a blessing for people with weak knees too, as it very well gives them much-needed support. So, what are you waiting for? Tone those glutes and hammies with this yoga pose!

Source: masterclass

How to perform bridge pose or setu bandhasana:

1. Lie on your back in a comfortable position.
2. Now, slowly start bending your knees and bring them towards your glutes. Make sure that they are not very close to each other.
3. Keep your arms on each side of your body, palms facing downward.
4. Gently start to lift your hips with the help of your feet and arms. Don't put a lot of strain on your glutes. The feet should touch the ground at all times.
5. Keep your chin tucked into your chest.
6. Hold the position for a few breaths before releasing.

Downward facing dog pose or Adho Mukho Svanasana:

Downward facing dog pose is an excellent way to challenge almost every muscle in your body. In addition to toning and strengthening leg muscles, it also releases stress and tension. It wonderfully stretches the hamstrings, glutes and calves. That's not it! It improves blood circulation, stretches the spine and improves posture too. So many benefits from just one yoga asana!

Source: yogajournal

How to perform the Downward facing dog pose or Adho Mukho Svanasana:

4. Start by coming on your hands and knees on the ground.
5. Make sure your hands are firmly placed on the ground with your fingers wide apart from each other.
6. Now start lifting your hips to straighten the legs, bringing the body in a V shape.
7. Your head should be facing downwards at all times.
8. Now try to extend your backbone with the help of your arms and triceps.
9. Hold for a few breaths before releasing the posture.

Butterfly pose or Baddha Konasana:

The butterfly pose is the perfect yoga asana if you are looking to target your hip and thigh muscles! Baddha Konasana or the butterfly pose helps to increase hip mobility, flexibility and range of motion. Also known as the bound-angle pose, Badha Konasana also helps with knee pain. If you are someone, who is dealing with hormonal imbalances, the butterfly pose can be a brilliant yoga asana to help with that.

Source: onlymyhealth

How to perform the butterfly pose or Baddha Konasana:

1. Sit in a comfortable position. If you are a beginner or have back issues, you can also take the support of a wall, cushion or a folded cloth/blanket/towel.
2. Once you are comfortable, start folding your knees to bring the soles of your feet together.
3. Now pull your feet as close to your body as you can.
4. Interlock your fingers with your feet between them.
5. Hold the pose for a few breaths and release the pose.

Warrior pose 1 or Virabhadrasana 1:

Looking to target those legs and glutes? Well, warrior pose 1 is the perfect asana for you! It can perfectly stretch your legs, hamstrings and glutes. That’s not it! Virabhadrasana also works on your calves and ankles! So, if you are someone looking to amp up your yoga game, then make sure to practice this yoga pose for your legs and glutes.

Source: yogajournal

How to perform Warrior Pose 1 or Virabhadrasana: 

1. Stand in a comfortable position.
2. Bring your left foot backwards, aligning it parallel to the front foot.
3. Bend your front leg in a lunge position.
4. Now, bring your arm straight above your head, keeping your shoulder blades down.
5. Hold your pose for a few breaths and repeat with the other leg.