A sedentary lifestyle and lack of exercise lead to the accumulation of fats in the thigh and hips. But no need to worry as you have some yoga poses that can help you in reducing your hips and thighs. When you have a perfect combination of diet and yoga, you can quickly address the problems of fat and heaviness in those areas.
Yoga poses that will tone your thighs and hips
Utkatasana or chair pose
An asana that helps in stimulating your leg muscles, especially the hips and thighs. Sitting on a chair is easy, but your powers are exercised when you sit on an imaginary chair. It is because they hold the fortress for your body. The whole weight of your body will rest on your legs, mainly on the muscles of the thighs and the hips. This will not only tone your leg but also strengthen it. 300 Hour Yoga Teacher Training in Rishikesh includes many of these poses.
How to do it?
At first, stand straight in Tadasana. Slowly bend your knees and then keep your buttocks low like you are sitting on some imaginary chair. Inhale and then extend your arms over your head. Hold on to this pose for some seconds while you keep the flow of your breathing going. Then release.
Never put much strain on your knees. Ensure the load does not transfer to your knees.
Virbhadrasana or warrior pose II
This is an asana that works best on your legs, mainly on your inner thighs. At first, the pose might look very simple to you, but it works great on your muscles that do not get much attention while performing your daily chores. The main thing is both legs get different workouts simultaneously, for which more muscle groups are targeted with the asana.
How to do it? Stretch your legs so that they are more than hip-width apart. Now turn your right heel with your toes that point outwards, and then use your left heel to ground yourself. The correct heel arch should be in line with the right foot. Keep your hips lower and then emit your energy out when you stretch your arms so that they remain in line with your shoulders. Now turn your gaze forward and hold on to the pose with integrity. Breathe slowly and firmly while holding your posture and then release. Now repeat this on the other side.
Natarajasana or Lord of the Dance Pose
With this pose, your hip flexors are activated and stretched. Both the inner well as outer thigh muscles works. The asana strengthens the legs when your body balances on your one leg. From your pelvis to your feet, every muscle gets toned as well as stretched, your hips open up, and every energy block is released. Your leg blood circulation increases that offer a good flow of oxygen as well as nutrients to them.
How to do it? At first, you need to stand in Tadasana. Now life up your right foot and then swing it behind such that your right leg remains in a parallel position to the ground. Now bend your knee, reach your right arm to your right foot and then stretch. Once you have grasped your right foot, extend your left arm in the forward direction. You can keep your palms stretched or think of Gyan mudra. Now look to your left fingers. Hold on to this pose for some seconds while you take deep breaths. Now release and then repeat on the other side.
Ustrasana or Camel Pose
This is a yoga asana that opens your pectoral muscles and offers strength to the hip flexors. It also helps in toning the limbs, mainly the thighs. This is an asana that functions on the front part of your body so that the muscles in the frontal thighs are perfectly toned and stimulated.
To do this, asana first sits in Vajrasana. Now lift your hips and raise your body so that your hip muscles are perpendicular to your calf muscles. Open your chest and then lean back. Reach your arms for soles ensure your arms are stretched. Slowly hand your head so that you gaze at the back. Make sure there is no adverse feeling in your lumbar spine area. Hold on to your pose while you take a long and deep breath.
This pose is also called seated wide-legged forward fold. This asana works great on the posterior part of your legs. Besides giving them a good amount of stretch, it also works wonders on your inner thighs. It helps in building flexibility and strength other than being best adapted to women’s requirements.
At first, sit in Dandasana. Now stretch your legs as wide as you can. Now bring your palms to the center. If you are flexible, direct your body and reach out ahead, thereby attempting to rest your upper torso on the ground with chin and the head being the last to rest on the floor. If not, bend your elbows and allow your head to hand. Breathe a few times and then gradually come back, then bring your feet together.
Janu sirsasana or head to knee pose:
The Janu Sirsasana works best to enhance the hamstrings and its subsets flexibility, toning the thigh and hip joints. Other than that, your leg muscles are stretched along with your back and spine that helps in enhancing the blood circulation in those regions. This helps in nourishing the muscles and keeping the area healthy. This pose assists in strengthening the leg and, when done for an extended period, has a great calming effect on the mind.
At first, do Dandasana. Now fold your left knee so that your left foot touches the right thigh. Stretch your arms, lengthen your torso and reach out for your foot with arms. Breathe into your abdomen. Hold on and release and then repeat it with the other leg. Even though you should touch your head to your knee with this asana, more important is keeping your back straight.
Baddha Lonasana or cobbler pose:
This is one of the best poses for hip opening. It also enhances the flexibility of motion in your hips. Your inner thighs become more stretched as well as toned, and more lean mass is built. This asana works best on your hips and your thighs and does best for them.
To do this yoga pose, first sit on the mat keeping your legs stretched. Now fold your knees and bring your feet towards the center. Now join your feet and straighten your back. Hold on your feet with palms. Now push your knees down to your ground as much as you can. Hold on to the pose for a few minutes and then release.
Malasana or Garland pose:
This is another pose that works best on your legs, mainly on your hips and thighs. It increases blood circulation and makes sure your hips and thighs get a good stretch. It also widens your hips and offers your leg muscles good strength as well as flexibility.
How to do this pose? Squat on the floor while keeping your feet together, and your buttocks should stay off the floor. Join your palms at the center and dig your elbows heavily towards the inner side of your knees. Push your knees along with your elbows as wide as possible. Hold on to this pose for about ten breaths. Then release.
So, with so many benefits, you should not wait long and get indulged in yoga. 200 Hour Yoga Teacher Training in Rishikesh can give you a more vital idea of performing all poses perfectly. Have fun while strengthening your thighs and hips and building up lean muscles.
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