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9 Yoga Exercises To Get Your Thighs And Hips In Shape




All you ladies must be dreaming of having toned lower body, we have therefore listed the best yoga asanas for you to start toning those thighs and hips. Have a look!

1.Virabhadrasana/Warrior Pose

virabhadrasana warrior pose

Named after Veerabhadra, who was a warrior and an incarnation of Lord Shiva, Virabhadrasana is a pose that strengthens the arms, shoulders, back and thigh muscles. Considered as one of the most graceful poses in yoga, it enhances the beauty of doing an yoga asana.

How To Do

  • Stand with your legs apart at a distance of 3-4 feet.
  • Turn your right foot facing outside by a 90 degrees and left foot facing inside by 15 degrees.
  • Keep in mind, that the heel of the right foot should be aligned to the center of the left foot
  • With your palm facing upwards, lift your arms sideways to your shoulder level.
  • Ensure your arms must be parallel to the ground.
  • Turn your head to the right and bend your right knee.
  • Your right knee and right ankle should form a straight line.
  • Gently try to push your pelvis down. Hold the posture for 7-8 minutes in the initial stage and increase as you perfect it. Keep breathing as you push your pelvis down.
  • Now when you come up into your base position, breath in and breath out as you get your hands.
  • Repeat the same on the left side.

How Many Repetitions

  • Repeat the cycle consisting of both left and right sides 4 to 5 times.

Benefits

  • It enhances the flexibility of the entire body.
  • It strengthens the legs, arms, thighs, lower back and tones the entire lower body.
  • It strengthens the abdomen and the lower body organs.
  • It improves blood circulation
  • It relieves stress
  • It relieves pain during menstruation days for women.
  • It cures acute back-pain
  • It increases stamina and balance.
  • It calms the mind and increases concentration.

Precautions And Contraindications

  • If you have suffered from spinal disorders or just recovered from any chronic illness, consult your doctor first before trying this asana.
  • High blood pressure patients should avoid this asana.
  • Virabhadrasana has proven benefits for pregnant women in their second and third trimester. However, it is advised if the individual practices yoga regularly. So if you wish to try this asana, consult your gynecologist first.
  • For ones who have recently suffered from diarrhea, should avoid this asana.
  • If you are suffering from arthritis or knee pain, use a support before trying his asana.

How Much Time It Will Take

  • As per your efficiency with the asana, one should take ideally 15 to 30 minutes to do this pose.

2.Utkatasana/Chair Pose

utkatasana chair pose

As the name suggests, Utkatasana or the chair pose is a pose where you have to sit on a chair. Well, the only glitch is that the chair is imaginary. This helps in building your thigh muscles and tones the lower body.

How To Do

  • Stand upright and erect with your feet slightly apart.
  • Stretch your arms to the front with your palm facing downwards. Ensure you do not bend your elbows.
  • Bend your knees and gently push your pelvis down like you were sitting on an imaginary chair.
  • It might feel a bit uncomfortable but be patient. We suggest you imagine reading a book or working on a laptop, to ease it up.
  • Ensure you have both your hands in line and parallel to the ground.
  • Try sitting straight and lengthen your spine. Breath well and relax!
  • Ensure your knees don’t go beyond your toes.
  • Hold this pose till you can and increase gradually.

How Many Repetitions

  • You should ideally try doing this pose twice in your complete yoga regime on a daily basis.

Benefits

  • It exercises the hips, spine and chest muscles.
  • It helps strengthen the torso and lower back.
  • It tones the thigh, knee and ankle.
  • It helps in balancing the body and increases determination level.

Precautions And Contraindications

  • It is advised not to practice this pose if you have chronic knee pain, sprained ankle, arthritis, ligaments, headache or insomnia.
  • Be very careful when doing this asana during menstruation.
  • Avoid if you are suffering with lower back pain.

How much Time it will take

  • As per your efficiency with the asana, one should take ideally 10 to 15 minutes to do this pose.

3.Naukasana/Boat Pose

naukasana boat pose

Named after the shape it takes, Nakuasana is called the boat pose.

How To Do

  • Lie flat on your back, with your feet together and arms beside.
  • Take a deep breath in an as you exhale, lift your legs and chest, and stretch your arms toward your feet.
  • Ensure that your eyes, fingers and toes are in the same line.
  • You will feel the pressure and tension in your navel area as the muscles contract.
  • Ensure you keep breathing deeply during the pose.
  • As you exhale, come down to the ground slowly and relax.

How Many Repetitions

  • You should ideally try doing this pose 5 to 7 times in your yoga regime on a daily basis.

Benefits

  • It strengthens the back and abdominal muscles
  • It tones the legs and arms
  • It is useful for people with hernia

Precautions And Contraindications

  • Individuals suffering with low blood pressure, migraine, severe headache or any spinal damage or disorder, shouldn’t practice this yoga pose.
  • Asthma and heart patients should avoid this pose.
  • Pregnant women and women during their first two day’s of menstruation should avoid this pose.

How Much Time It Will Take

  • As per your efficiency with the asana, one should take ideally 8 to 10 minutes to do this pose.

4. Baddha Konasana/Bound Angle Pose

baddha-konasana bound angle pose

Also known as the butterfly pose, Baddha Konasana focuses on improving the abdominal organs and strengthens the reproductive organs.

How To Do

  • Sit straight with your spine erect and legs spread out.
  • Bring your feet towards your pelvis by bending the knees.
  • Bring your soles to touch each other
  • Place your hands underneath the feet and grab them tightly.
  • Put efforts to bring the heels as close to he genitals. Take a deep breath and exert pressure on your thighs and knees downwards.|
  • Once you are comfortable, start flapping both the legs like the wings of a butterfly. Keep breathing normally.
  • Keep pushing the knees and thighs towards the floor.
  • You will feel the stretch in the inner thighs. Take a deep breath and as you exhale release the posture.
  • Straighten your legs and relax.

How Many Repetitions

  • You should ideally try doing this pose 3 to 4 times in your yoga regime on a daily basis.

Benefits

  • It improves flexibility in the groin and hip region.
  • It helps in improving bowel movement.
  • It removes fatigue from working long hours.
  • It relieves from menstrual pain.
  • If practices regularly, it helps in a smooth delivery.

Precautions And Contraindications

  • Avoid this you have a groin, hip or lower back injury.
  • Sciatica patients should avoid this pose.
  • For individuals with lower back disorder, they can perform this pose by sitting on a cushion to raise the hips.

How Much Time ItWill Take

As per your efficiency with the asana, one should take ideally 8 to 10 minutes to do this pose

5.Salabhasana/Locust Pose

Salabhasana

 

How To Do

  • Lie down with your tummy flat on the ground and your head facing the ground.
  • Breath in and raise the right leg up, Keep the leg straight and as much erect you can and do not twist the hip.
  • Hold the pose and while breathing out, bring the right leg down.
  • Do this for 3-4 times with each leg.
  • Next while breathing in, try and lift both your legs and hold the position, Keep your knees straight.
  • Breath out and bring your legs down. Relax.
  • Remember while doing this pose , keep your hands facing down.

How Many Repetitions

  • You should ideally do this for 4-5 times each cycle.

Benefits

  • It increases flexibility
  • It increases flexibility and strength of the entire back
  • It strengthens shoulders and arms
  • It tones the nerves and muscles especially in the neck and shoulders
  • It massages and tones abdominal organs, and improves digestion

Precautions And Contraindications

  • Avoid this you have a groin, hip or lower back injury.
  • Sciatica patients should avoid this pose.

How much Time it will take

  • As per your efficiency with the asana, one should take ideally 10 to 15 minutes to do this pose.

6.Ustrasna / Camel Pose

ustrasna camel pose

This is an intermediate level back-bending yoga posture that adds flexibility and strength to the body and has known benefits in improving digestion.

How To Do

  • First kneel on the yoga mat and place your hands on your hips.
  • Ensure that your knees are in line with the shoulders and the sole of your feet and you should be facing the ceiling.
  • Draw in your tail-bone towards the pubis as if being pulled from the navel, as you inhale.
  • Along with it arch your back and slide your palms over your feet till the arms are straight.
  • Avoid straining or flexing your neck .Keep it in a neutral position.
  • Try and stay in this posture for a couple of breaths.
  • Breathe out and slowly and come back to the initial pose.
  • Straighten your hands and neck. Relax.

How Many Repetitions

  • You should ideally do this for 2 – 3 times in daily yoga regime.

Benefits

  • It Improves digestion.
  • It helps in stretching and opening the front of the body. It also strengthens the back and shoulders.
  • It relieves the body of lower back ache.
  • It improves flexibility of the spine and also improves posture.
  • It helps overcome menstrual discomfort.

Precautions And Contraindications

  • Individuals with back injury or neck injury, high or low blood pressure should perform this pose under an experienced yoga trainer.

How Much Time It Will Take

  • As per your efficiency with the asana, one should take ideally 10 to 15 minutes to do this pose.

7.Utthita Hasta Padangusthasana/Extended Hand-To-Big-Toe Pose

utthita hasta padangusthasana extended hand to big toe pose

The Utthita Hasta Padangusthasanais an intermediate yoga posture that stretches the backs of your legs while improving your balance.

How To Do

  • One should start inTadasana (Mountain pose) with feet hip-width apart, and begin to feel your weight shift over to your right foot.
  • Next, engage the thigh of the standing leg to support the knee.
  • One should inhale and lift the left knee, reaching for the big toe only
  • While you exhale press the heel forward, and begin to extend the knee.
  • While inhaling, allow your spine to lengthen, lifting out of your torso and drawing your shoulder down to your back.
  • Bring the abdomenin, and lift the chest while you exhale.
  • Hold this pose for 3-4 breaths and while inhaling bring your leg back to the ground and release your arm.
  • Repeat it on the other side too.

How Many Repetitions

  • You should ideally do this for 2-3 times each cycle.

Benefits

  • It lengthens the hamstring of the extended leg
  • It stabilizes the hip joint of the standing leg
  • It improves single leg balance and stability
  • It strengthens the entire spine
  • It strengthens the ankle, knee, hip, and shoulder joints, as well as supportive structures of the joints in the standing leg

Precautions And Contraindications

  • Individuals suffering from hip pathologies should avoid this pose.
  • Balance deficits individuals should not do this pose.
  • Avoid if you have a low back, ankle or hip injury.

How much Time It Will Take

  • As per your efficiency with the asana, one should take ideally 10 to 15 minutes to do this pose.

8.Ananda Balasana/Happy Baby Pose

ananda balasana happy baby pose

Ananda Balasana or the happy baby poseis considered to be a forward bend core exercise. It is very effective in bringing about relaxation by calming the mind down.

How To Do

  • Lie down on your back and while breathing deeply, let your knees fold and bring them to press into your belly.
  • Take a deep breath, and hold your feet on to the outside with your hands. Part your knees to widen more than your torso and push them to your underarms.
  • Place each ankle above each knee, so that your shins make a right angle to the ground.
  • Through both your heels and without using too much effort, get your feet to be thrust into your hands.
  • Pull you hands down to create resistance.
  • Bring your thighs towards your body, and your tailbone should be pushed down towards the mat as you stretch your spine.
  • Release your pelvis towards the mat and your head should be stretched away from the neck.
  • Ensure that all times that your hips do not come off the mat.
  • Hold this pose for 30 – 60 seconds and release post that.

How Many Repetitions

  • You should ideally do this for 2 – 3 times each leg in your daily yoga regime.

Benefits

  • It helps to make the biceps strong.
  • It helps release tension from the area of the lower back.
  • This helps open the hips, shoulders, and chest.
  • It helps stretch the inner groin, spine, back, inner thighs, and hamstrings in a gentle manner.
  • It makes the stomach strong and relaxes the sacrum.

Precautions And Contraindications

  • Ensure to perform the Happy Baby Pose correctly and take certain precautions to avoid injury or make an injury worse.
  • During pregnancy, avoid this pose.
  • If you are suffering from a neck injury, you should make use a thickly folded blanket to provide support to the head.
  • Ensure the spine is straight.
  • Ensure there is no curve in the back in either direction to avoid any injury to your spine.

How Much Time It Will Take

  • As per your efficiency with the asana, one should take ideally 15 to 20 minutes to do this pose.

9.Setu Bandhasana/Bridge Pose

setu bandhasana bridge pose

As this pose resembles the bridge it has been name the Bridge pose.

How To Do

  • First lie on your back.
  • Then Fold your knees and keep your feet and hip apart on the floor, around 10-12 inches from your pelvis.
  • Keep your knees and ankles in a straight line.
  • Ensure you keep your arms beside your body with the palms facing down.
  • While you inhaling, slowly lift your lower back, then middle back and then your upper back off the floor.
  • Then gently roll in the shoulders; and touch the chest to the chin without bringing the chin down.
  • Your shoulders, arms and feet will support your weight
  • Ensure both the thighs are parallel to each other and to the floor.
  • Push your fingers and lift the torso a little more up, or you could support your back with your palms.
  • Hold the posture for a minute and release gently, Keep breathing through out.

How Many Repetitions

  • You should ideally do this for 1- 2 times in your daily yoga regime.

Benefits

  • It strengthens the back muscles.
  • It relieves the tired back instantaneously.
  • It gives a good stretch to the chest, neck and spine.
  • It calms the brain, reducing anxiety, stress and depression.
  • It opens up the lungs and reduces thyroid problems.
  • It helps improve digestion
  • It helps relieve the symptoms of menopause and even menstrual pain.
  • It is helpful in asthma, high blood pressure, osteoporosis, and sinusitis.

Precautions And Contraindications

  • Individuals should avoid doing this pose if they are suffering from neck and back injuries.
  • Pregnant women should avoid this pose too

How Much Time It Will Take

  • As per your efficiency with the asana, one should take ideally 15 to 25 minutes to do this pose.

So we hope all our ladies had a good read and are all set to do these yoga asanas to get those thighs and hips back in shape. One tip, while you do all these poses always remember to smile. It pumps in more energy.

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9 Yoga Exercises To Get Your Thighs And Hips In Shape
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Here we have listed the best yoga asanas for you to start toning those thighs and hips. This yoga pose stresses on keeping your hips and body straight and inline with your back. If you want your upper bums to work upon this is a posture.

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