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Thighs hold important clues about the overall health in muscle mass, fat distribution and strength. A showed that individuals with larger thigh circumferences had a lower risk of all-cause and cardiovascular mortality. Many find it surprising that thighs can significantly determine how well and long one lives. In fact, as per , strong thighs are one of the greatest predictors of longevity. Not just circumference, another study suggests that greater muscle mass in older adults was associated with lower all-cause mortality.


Incorporating targeted exercises can strengthen and tone the thighs, enhancing both health and performance. In a recent Instagram post, Popular Yoga and wellness expert Mayur Karthik, shared 4 Yoga asanas that can help make the thighs strong and healthy.


4 Yoga asanas to strengthen thighs

Utkatasana squat
Utkatasana, or Chair Pose is a standing squat, which is practiced by bending the knees as if sitting on an imaginary chair.
How to practice:

• Stand with feet hip-width apart.
• Inhale and raise your arms overhead, keeping them parallel or palms together.
• Exhale and bend your knees, lowering your hips as if sitting in an imaginary chair.
• Keep your weight on your heels and your spine neutral.
• Hold for 20–30 seconds, breathing steadily, then slowly rise back to standing.

Deviasana squat
Deviasana, or Goddess Pose, is a wide-legged squat with feet turned out and knees bent, often with arms raised or in prayer position. This pose primarily engages the inner thighs, quadriceps, glutes, and hip muscles, while also activating the core for balance and stability.
How to practice:

• Stand with feet wide apart, toes pointing slightly outward.
• Bend your knees and lower your hips into a squat, keeping knees aligned with toes.
• Raise your arms to shoulder height or bring palms together in front of your chest.
• Hold for 20–30 seconds, maintaining a steady breath, then slowly rise to standing.

Anjaneyasasna lunges
Anjaneyasana, or Low Lunge , is a yoga pose where one leg steps forward into a deep bend while the other leg extends backward, with the knee resting on the floor.
How to practice:

• Step your right foot forward into a lunge, keeping the left knee on the ground.
• Align the front knee directly above the ankle.
• Lift your torso and arms upward, keeping the chest open.
• Hold for 20–30 seconds, breathing steadily, then switch sides.

Standing Shalabhasana
Standing Shalabhasana is a variation of the traditional Locust Pose performed while standing. It involves engaging the posterior chain while maintaining balance and lifting the legs slightly backward.
How to practice:

• Stand with feet hip-width apart, arms at your sides.
• Slightly hinge forward from the hips while keeping your spine neutral.
• Lift your legs backward a few inches while engaging your glutes and thighs.
• Hold for 15–20 seconds, maintaining steady breathing, then return to standing.

Safety tips for beginners and vulnerable groups
For Utkatasana and Deviasana, beginners can practice near a wall or use a chair for support to maintain balance and prevent knee strain. To practice Anjaneyasana safely, Place a folded blanket or cushion under the back knee to reduce pressure and protect the joint. Avoid leaning too far forward in Standing Shalabhasana and focus on lightly lifting the legs while engaging the glutes and core to protect the lower back.

People with balance disorders or vertigo may need supervision or props to prevent falls. Individuals with acute knee, hip, or lower back injuries, severe osteoporosis or recent fractures should avoid deep squats and lunges until fully healed.


Disclaimer: This article is for informational purposes only. Vulnerable groups must consult with a healthcare professional before practicing these exercises.

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