The most problem areas for every woman are hips and thighs. We don’t like it, because the excess fat in the hips and thighs makes us feel unattractive.
Stop worrying about it! Today we have some yoga exercises to get your thighs and hips in shape! Our workout includes 8 yoga exercises such as Utkatasana, Virabhadrasana, Natarajasana, Ustrasana, Upavistha Konasana, Janu Sirsasana, Baddha Konasana and Malasana. These yoga exercises are designed for women who love the feeling of becoming one with nature and are ready for self-improvement. There is no need to go to the gym because you can easily perform this yoga workout at home. In fact, our asanas will help you reduce the fat in problem areas and also get you t an attractive and toned body.
What’s more, if you want to achieve excellent results in a short time, you should combine these yoga exercises with a proper diet. Eat well-balanced meals that are full of fruit and vegetables, protein and a few complex carbs. Also, you need to drink enough water to keep your body hydrated.
Well, let’s start doing our workout! We recommend that you wear a sports uniform to make your exercises more comfortable. Also, cool, energetic music will help you unite with nature and easily perform asanas. Are you ready? Let’s do it!
Scroll down to see how perform these yoga exercises.
From a standing position, the feet are together and rooted into the earth with toes actively lifted. The knees are bent and the weight of the body is on the heels of the feet. The pelvis is tucked in and the ribcage is lifted. The neck is a natural extension of the spine. The arms are lifted up toward the sky with the elbows straight and the biceps by the ears. The hands can be together or separated and facing each other with the fingers spread wide. The gaze is forward
From a standing position, the legs are in a wide stance with the feet aligned and flat on the earth. The back foot is in a 60-degree angle towards the front. The hips are squared. The inner thighs are rotated towards each other. The front knee is bent in a 90-degree angle directly above the ankle. The arms extend up to the sky with the biceps by the ears. The hands can be together or separated and facing each other with the fingers spread wide. The ribcage is lifted and the pelvis tucked. The gaze is forward.
Begin from a standing position with the weight of the body on one foot as the opposite heel lifts up towards the buttocks with a bent knee. The hand on the same side of the body as the bent knee reaches back to grasp the outside of the foot or ankle. With the added resistance of the hand gripping the foot, the bent leg and foot is then lifted up away from the earth and the torso towards the back of the room until the thigh is parallel to the earth. Then the arm on the same side of body as the standing leg extends up and forward to the front. The gaze is forward. Avoid compression in the lower back by actively lifting the pubis towards the navel while at the same time, pressing the tailbone towards the floor.
From a kneeling position the knees are hip width apart and the thighs are perpendicular to the earth. The inner thighs are narrowed and rotated slightly inward with the buttocks engaged but not hardened. The tailbone is tucked under but the hips do not puff forward. The shins and tops of the feet are pressed firmly into the earth. The ribcage is open, along with the heart center, but the lower front ribs do not protrude sharply towards the sky. The lower back lifts the ribs away from the pelvis to keep the lower spine as long as possible. The base of the palms are pressed firmly against the soles (or heels) of the feet and the fingers are pointed toward the toes. The arms are extended straight and are turned slightly outward at the shoulder joint so the elbow creases face forward without squeezing the shoulder blades together. The neck is in a relatively neutral position, neither flexed nor extended, or (for the advanced practitioners only) the head drops back. Be careful not to strain your neck and harden your throat. The gaze is either towards the sky or towards the earth, depending upon your flexibility.
#5. Upavistha Konasana
From a wide stance the legs are open and extended sideways to your degree of flexibility. The outer edges of the feet are rotated and gripping toward the earth. The weight of the body is supported by the arms. The palms are rooted into the earth with the fingers pointing towards the body. There should be no excess weight on the knee or ankle joints as you lower down to your degree of flexibility. The gaze is down and slightly forward.
#6. Janu Sirsasana
In this inverted posture, the weight of the body is evenly balanced on the forearms that are narrow. The fingers are interlaced (pinky fingers spooning). The crown of the head is resting softly on the earth (only to regulate balance) between the interlaced fingers hugging the head in order to stabilize and protect the neck. The shoulder blades are pressed against the back to widen the back as the tailbone continues to lift upward toward the heels. The gaze is straight.
#7. Baddha Konasana
In supine position, bend both knees and drop the knees to each side, opening the hips. Bring the soles of the feet together and bring the heels as close to the groin as possible, keeping the knees close to the ground. Bring the hands overhead and interlace the fingers. Keep the back flat on the floor.
From a squatting position the feet are as close together as possible (keep your heels on the floor if you can; otherwise, support them on a folded mat). The thighs are slightly wider than the torso. The torso is leaning gently forward and tucked snugly between the thighs. The elbows are pressed against the inner knees and the palms are together in Anjali Mudra (Salutation Seal). The knees resist the elbows to help lengthen the front torso. The gaze is soft and forward
READ MORE: 7 exercises to reduce abdominal fat
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