How to Tone Quadriceps With Fierce Warrior Yoga Pose

Fierce Warrior pose is both an energizing and challenging pose. This pose helps strengthen the core muscles and also helps tone the legs, especially the quadriceps. The Fierce Warrior pose is an advanced version of Chair Pose. When you hold this pose for long periods of time, you will experience a deeper stretch in your legs. This pose will also add definition to both quadricep and hamstring muscles.

Things You'll Need

• Yoga mat

Instructions

1. Stand on your yoga mat in Mountain pose (stand tall with feet pressed together and hands at your side). Slowly bend your knees and tilt your buttocks back like you are sitting in a chair.

2. Bend your knees further until you are in a squatting position. Raise your hands over your head and press your palms together (so your arms are touching your ears).

3. Slowly lift your heels off the floor so you are balancing on your toes. Hold the pose to the count of 10. Inhale and exhale deeply through the nostrils as you balance in this pose. Steady your gaze at a fixed point in front of you.

4. Slowly release your heels to the ground and unbend your knees until you are standing tall in Mountain pose with your feet together. Release hands from over your head and bring them to the sides of your body.

5. Close your eyes and bring your palms together at your heart center. Inhale deeply to the count of five and exhale deeply to the count of five. Inhale again through the nostrils to the count of three and exhale through the nostrils to the count of three. Open your eyes and release hands to the sides of your body. Repeat Fierce Warrior pose three to five times.

Tips & Warnings

• If you have any medical conditions, please consult a physician before you attempt Fierce Warrior pose. This pose can be modified by keeping your hands on your thighs and by not raising your heels.