12 Yoga Poses To Get Your Thighs And Hips In Shape
12 Yoga Poses To Get Your Thighs And Hips In Shape

12 Yoga Poses To Get Your Thighs And Hips In Shape

Due to our sedentary lifestyles and lack of exercise, we tend to accumulate fat within the hips and thighs. Don’t worry. Here are some basic asanas in yoga to reduce hips and thighs. A correct combination of diet and yoga can address the problems of heaviness and fat in these problem areas.

Yoga For Hips And Thighs

1. Virabhadrasana II

Benefits:

  • This asana works on the legs obviously, but specifically on the inner thighs.
  • At the outset, this pose might look simple.
  • It works on the muscles that don’t get attention once we run our daily chores. 
  • The simplest part is that both the legs get a special workout at an equivalent time, so more muscle groups are targeted with this asana.
Virabhadrasana II
Virabhadrasana II

How to Do:

  • Widen your legs such they’re substantially quite hip-width apart.
  • Turn your right heel with the toes pointing outwards, and use your left heel to ground yourself.
  • The arch of your left heel must be in line with the proper foot.
  • Lower your hips then radiate your energy out as you stretch out your arms such they’re in line together with your shoulders.
  • Turn your gaze forward and hold the pose with integrity.
  • Breathe slow and powerful as you hold the pose then release.
  • Repeat on the opposite side.

2. Ustrasana

Benefits:

  • This asana brilliantly opens your pectoral muscles and provides strength to the hip flexors.
  • It tones all the limbs, especially the thighs.
  • This asana works on the front a part of your body, therefore the muscles within the frontal thighs get thoroughly toned and stimulated.
Ustrasana
Ustrasana

How to Do:

  • Lift your hips and lift your body such the hip muscles and calf muscles are perpendicular.
  • Open up your chest and lean back.
  • Reach your arms for the soles, ensuring your arms are stretched .
  • Gently hang your head as you looked at the rear .
  • Ensure that there’s no adverse feeling at the lumbar spine area.
  • Hold the pose as you’re taking long, deep breaths. Release.

3. Natarajasana

Benefits:

  • This asana strengthens legs.
  • Right from your pelvis to your feet, every muscle in your leg is toned and stretched.
  • Your hips are opened , and every one the energy blocks within the legs are released.
  • The blood circulation in your legs is enhanced, which provides a fresh flow of oxygen and nutrients to them.
Natarajasana
Natarajasana

How to Do:

  • Stand in Tadasana pose.
  • Lift your right foot and swing it behind such your right leg is parallel to the bottom .
  • Bend your knee, reaching your right arm to the proper foot/big toe, and stretch.
  • You grasp the proper foot, stretch your left arm forward. 
  • You’ll keep the palms stretched or assume the Gyan Mudra. 
  • Check out your left fingers.
  • Hold the pose for a couple of seconds as you’re taking long, deep breaths.
  • Release and repeat on the opposite side.

4. Utkatasana

Benefits:

  • This asana stimulates the muscles in your legs, especially the hips and thighs.
  • Sitting on a chair is straightforward.
  • Your muscles are exerted as they hold the fort for your body.
  • Your weight rest upon your legs, especially on the muscles of the hips and thighs.
  • This yoga tones your legs and builds muscle.
Utkatasana
Utkatasana

How to Do:

  • Stand in Tadasana pose.
  • Gently bend your knees and lower your buttocks as if you’re seated on an imaginary chair.
  • Inhale and extend your arms over your head.
  • Hold the pose for a couple of seconds as you retain the flow of your breath going. Release.

5. Upavistha Konasana

Benefits:

  • This asana works amazingly well on the posterior a part of your legs. 
  • Aside from giving them an honest stretch.
  • It works on the much-ignored inner thighs.
  • It builds strength and adaptability.
Upavistha Konasana
Upavistha Konasana

How to Do:

  • Stretch your legs as wide apart as you’ll . Then, bring your palms to the middle .
  • If you’re flexible enough, direct your body and reach out ahead.
  • Attempting to rest your upper on the bottom along with your chin and head being the last to rest on the bottom .
  • If not, bend your elbows and let your head hang.
  • Breathe a couple of times, then slowly come up and convey your feet along.

6. Baddha Konasana

Benefits:

  • This asana is a tremendous hip opener.
  • It increases the range of motion in your hips.
  • Your inner thighs are stretched and toned, and lean mass is made .
  • This asana works on your hips and thighs.
Baddha Konasana
Baddha Konasana

How to Do:

  • Sit on mat.
  • Fold your knees, and convey your feet to the middle .
  • Join your feet, and straighten your back.
  • Hold your feet along with your palms.
  • Now, push your knees right down to the bottom , the maximum amount as you most likely can.
  • Hold the pose for a couple of minutes and release.

7. Janu Sirsasana

Benefits:

  • The Janu Sirsasana works towards increasing the flexibleness within the hamstrings and its subsets whilst toning the thighs and hip joints.
  • Stretch the leg muscles, there’s a greater stretch on the rear and spine, which contributes to a rise within the circulation of blood in these regions.
  • This nourishes the muscles and keeps the world healthy.
  • This asana helps to strengthen the legs too, and if finished a protracted period.
Janu Sirsasana
Janu Sirsasana

How to Do:

  • Fold your left knee such the left foot is touching the proper thigh.
  • Stretch your arms up, lengthen your torso, and reach out for your foot along with your arms.
  • Breathe into your abdomen.
  • Hold and release, and repeat with the opposite leg.
  • Now Touch your head to your knee. 
  • Under this pose is keeping your back straight.

8. Navasana

Benefits:

  • once you practice this asana regularly, it moves beyond your body, i.e., the organs, nerves, bones, and muscles, and penetrates into the very core of your being.
  • As you balance your weight on your buttocks, your being trembles initially.
  • But, an entire lot of strength and determination is made within the few seconds of suspension. 
  • There’s an excellent improvement in blood circulation, and your legs get a good stretch.
Navasana
Navasana

How to Do:

  • lift your legs off the ground with knees bent. 
  • once you manage to balance, lift your hands off the ground and stretch them call at front of you.
  • Work towards creating a ‘V’ together with your upper and lower body.
  • Breathe long and deep. Release.

9. Malasana :

Benefits:

  • The Malasana is another pose that works mainly on the legs, especially on the hips and thighs.
  • It enhances the circulation of blood and ensures a good stretch in your hips and thighs.
  • It widens your hips and provides your leg muscles great strength and adaptability .
Malasana
Malasana

How to Do:

  • Squat on the ground , ensuring your feet are together, and your buttocks are off the ground .
  • Join your palms at the middle , and dig your elbows heavily on the inner side of the knees.
  • Push your knees along with your elbows as wide as possible.
  • Hold the pose for a minimum of 10 breaths. Release.

10. Salabhasana

Benefits:

  • This is often an efficient yoga exercise that addresses the posterior spine while adding ‘lifting’ capabilities within the legs and to tone or progress the gluts.
  • It works on many other parts of your body.
  • It strengthens your legs and enhances the flow of blood.
  • Your hips and thighs (legs, in general) remain strong, flexible, and in healthiness .
Salabhasana
Salabhasana

How to Do:

  • Lie on your abdomen, and lift your legs off the mat, right from the hips.
  • Stretch your arms behind you and lift your chest off the ground .
  • Lift your chin and set your gaze forward.
  • Hold the pose and breathe a couple of times before you release.

11. Ananda Balasana

Benefits:

  • This asana is one among the simplest pose in yoga for hips and thighs.
  • This works on opening up your hip  hamstrings.
  • Your flexors are flexed, and every one the inner thigh muscles are stretched and stimulated.
  • This asana works on the rear muscles too, which are usually not worked upon. 
  • The simplest part about this pose is that while you’re in it, you’ll guide the stretching and find what feels good.
Ananda Balasana
Ananda Balasana

How to Do:

  • Lie flat on your back.
  • Lift your legs off the ground , bending them at the knees.
  • Stretch your arms out and hold the arches of your feet.
  • Stretch your legs out using the support of your hands.
  • Keep the knees bent, but you’ll flex them while you’re within the pose.
  • Hold the pose as you progress and flex for a couple of seconds.
  • Release and relax.

12. Setu Bandhasana

Benefits:

  • This asana enhances the circulation of blood.
  • The raised hips enforce a good stretch.
  • The muscles are stimulated and toned, and any energy is broken and released.
Setu Bandhasana
Setu Bandhasana

How to Do:

  • Lie flat on your back, with the legs bent at the knees.
  • Gently lift your hips and back off the ground .
  • Roll the shoulders inward and stretch out your arms in order that they reach your feet.
  • Breathe long and deep.
  • Hold the pose for a couple of seconds and release.

Leave a Reply