These yoga poses will strengthen your thighs and hips.
One of the toughest areas to strengthen on our bodies is the thighs. Thighs are one of those trouble areas where excess fat can get stored and show a less attractive side of your legs. Strengthening your thighs is the best way to rid the area of stored fat. While you can tone your thighs by getting on a treadmill or lifting weights, many people don’t really enjoy those forms of exercise. That’s where yoga comes in!
The following article offers 6 poses that you can do to help tone your thighs and hips.
By Shirin Mehdi
1. Virabhadrasana II
This asana works on the legs for sure, but specifically on the inner thighs.
Widen your legs such that they are a little more than hip-width apart. Twist 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 your right foot. Lower your hips and then radiate your energy out as you stretch out your arms such that they are in line with your shoulders. Turn your gaze forward and hold the pose with integrity. Breathe slow and strong as you hold the pose and then release. Repeat on the other side.
This asana stimulates the muscles in your legs, especially the hips and thighs.
Stand erect in Tadasana. Gently bend your knees and lower your buttocks as if you are seated on an imaginary chair. Inhale and extend your arms over your head. Hold the pose for a few seconds as you keep the flow of your breath going. Release.
Salabhasana helps tone your buttocks and thighs. It also stretches all the muscles in your back and can help improve breathing.
Lie on your abdomen on the ground and place your hands by your side. As you inhale, lift your legs and your upper torso. Using your inner thighs, lift your leg upwards without bending your knees. Your weight should rest on your lower ribs and abdomen. Hold the pose for a minute and then release.
When 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.
Sit in Dandasana. Then, lift your legs off the ground. When you manage to balance, lift your hands off the floor, and stretch them out in front of you. Work towards creating a ‘V’ with your upper and lower body. Breathe long and deep. Release.
5. Setu Bandhasana
Setu Bandhasana strengthens the muscles in your back and buttocks. It also stretches the muscles in your thighs.
Lie with your back on the ground and your legs straight. Place your hands by your side with the palms facing the ground. Slowly, bend your knees, placing them as close to your pelvis as possible. Now, lift your hips and arch your back, with your feet still resting on the ground. Use your arms for additional support. Lift your hands over your head, and hold this position for 30 seconds.
Malasana stretches the torso, hips, thighs, and ankles. It also increases the flow of blood to your pelvis.
Stand straight and with your feet about 12 inches apart and bring the arms in front of you with the palms facing the ground. Now squat down with a deep inhalation. While you bend down, ensure your knees are forming a 90-degree angle, allowing you to dip down in the position. Get back immediately to the standing position while exhaling and repeat again.
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All images courtesy of STYLECRAZE.