Due to our sedentary lifestyles and lack of exercise, we tend to accumulate fat within the hips and thighs. But, worry not! Here are a couple of basic asanas in yoga to scale back hips and thighs. a correct combination of diet and yoga can address the problems of heaviness and fat in these problem areas.
1. Utkatasana
Benefits – This asana stimulates the muscles in your legs, especially the hips and thighs. Sitting on a chair is straightforward , but once you sit on an imaginary chair, your muscles are exerted as they hold the fort for your body. Your weight rests upon your legs, especially on the muscles of the hips and thighs. This not only tones your legs and builds muscle but strengthens the world too.
How To roll in the hay – Stand erect in Tadasana. 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.
Curing Tip – hear your body. If you’re a beginner, lower your hips only the maximum amount as you’ll , but increase gradually. Once you are feeling comfortable within the pose, you’ll pulse a touch to extend the intensity and therefore the stretch within the muscle.
A Word Of Caution: you ought to not feel an excessive amount of strain on the knees. confirm the load of this pose doesn’t translate into the knees.
To know more about this asana, click here: Utkatasana
2. Virabhadrasana II
Benefits – This asana works on the legs needless to say , but specifically on the inner thighs. At the outset, this pose might look simple, but 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.
How To roll in the hay – 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.
Curing Tip – For best results, widen the stretch of your legs and lower your pelvis, but make a attention to tug the abdominal organs upward. confirm you maintain balance on both legs equally.
To know more about this asana, click here: Virabhadrasana II
3. Natarajasana
Benefits – The hip flexors are stimulated and stretched during this very graceful posture. Both the inner and outer thigh muscles are worked upon. This asana strengthens the legs because the body balances on one leg. 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.
How To roll in the hay – substitute Tadasana. 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. Once 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.
To know more about this asana, click here: Natarajasana
4. Ustrasana
Benefits – This asana brilliantly opens your pectoral muscles and provides strenght to the hip flexors. It also 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.
How To roll in the hay – Sit in Vajrasana. Lift your hips and lift your body such the hip muscles and calf muscles are perpendicular. Open up your chest and recline . Reach your arms for the soles, ensuring your arms are stretched . Gently hang your head as you looked at the rear . Esnure that there’s no adverse feeling at the lumbar spine area. Hold the pose as you’re taking long, deep breaths. Release.
To know more about this asana, click here: Ustrasana
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 , besides being wonderfully adapted to women’s needs
How To roll in the hay – Sit in Dandasana. 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 torso on the bottom together 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 together.
To know more about this asana, click here: Upavistha Konasana
6. Janu Sirsasana
Benefits – The Janu Sirsasana works towards increasing the pliability within the hamstrings and its subsets whilst toning the thighs and hip joints. Besides that, the leg muscles are stretched, 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, calms the mind also .
How To roll in the hay – Assume the Dandasana. 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 together with your arms. Breathe into your abdomen. Hold and release, and repeat with the opposite leg. Although you’re meant to the touch your head to your knee during this asana, what’s more important during this pose is keeping your back straight.
To know more about this asana, click here: Janu Sirsasana
7. Baddha Konasana
Benefits – This asana is a tremendous hip opener. It also increases the range of motion in your hips. Your inner thighs are stretched and toned, and lean mass is made . This asana basically works on your hips and thighs and does wonders for them.
How To roll in the hay – Sit on the mat together with your legs stretched . Fold your knees, and convey your feet to the middle . Join your feet, and straighten your back. Hold your feet together 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.
To know more about this asana, click here: Baddha Konasana
8. 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 an honest stretch in your hips and thighs. It widens your hips and provides your leg muscles great strength and adaptability .
How To roll in the hay – 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 together with your elbows as wide as possible. Hold the pose for a minimum of 10 breaths. Release.
To know more about this asana, click here: Malasana
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 an honest stretch.
How To roll in the hay – Sit in Dandasana. Then, lift your legs off the bottom 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.
To know more about this asana, click here: Navasana
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 glutes. It also 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 .
How To roll in the hay – 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.
To know more about this asana, click here: Salabhasana
11. Setu Bandhasana
Benefits – This asana enhances the circulation of blood. The raised hips enforce an honest stretch. The muscles are stimulated and toned, and any energy is broken and released.
How To roll in the hay – Lie flat on your back, with the legs bent at the knees. Gently lift your hips and backtrack 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.
To know more about this asana, click here: Setu Bandhasana
12. Ananda Balasana
Benefits – This asana is one among the simplest pose in yoga for hips and thighs. This works on opening up your hip also as 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.
How To roll in the hay – 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.
To know more about this asana, click here: Ananda Balasana
Have you ever tried any of those yoga asanas to scale back hips and thighs? Keeping the legs stretched and flexed is extremely important. you would possibly complain about those hips being fat, but when the muscles aren’t worked upon, it can cause more serious problems. Don’t wait that long! enjoys yoga. celebrate as you strengthen your thighs and hips and build that lean muscle.