We all want shapely legs and toned hips, but we have our bodies working against us. For a lot of women, the hips and thighs are problem areas. We tend to store a lot of fat in these parts, and a lack of proper exercise leads to our worst nightmare – cellulite.

The hips are also exploited the same way as the backs are, owing to our sedentary, seated lifestyle (long hours at work). This makes the hips extremely stiff. You have to exercise for sure, but exercising without stretching can cause problems in the joints and increase that stiffness.

Did you know that it is extremely essential for women to work on their glutes? Working on the glutes is important to stabilize the hips, especially when you are running or walking. An active set of these muscles prevent injuries caused due to ACL (anterior cruciate ligament), which incidentally happen four to six times more in women than in men.

Did you know that your hips also have a rotator cuff set of muscles? These muscles usually run horizontally from the outer upper hip joint to the center of the glutes. These muscles help rotate the upper thighbone outwards. But what is more important is that they protect and balance the hips, especially when you jump or walk up and down the stairs.

These are just two of the many sets of muscles that hide beneath what we commonly know as hips and thighs. They need to be taken care of. And while not a lot of us can fit in a workout regimen into our schedules, it is essential to our well-being. If running on a treadmill is not your thing, you might want to give yoga a shot.

How Yoga Helps Your Hips And Thighs

The yoga asanas or poses contribute to reducing the formation of cellulite in your lower body, giving you a toned look that you have always wanted. They help a great deal in preventing stiffness. Blood circulation is enhanced in the lower part of your body, and with practice, you will begin to notice how your body responds to the improved flow.

These few asanas are compound exercises, and they target more than one muscle group. They not only relax the stressed and tense muscles in the hip area but also strengthen the muscles. They build lean body mass and improve flexibility. If you are regular with your practice, you will notice how your hips open up. The practice of these asanas will protect you against injury.

Yoga For Hips And Thighs

1. Utkatasana
2. Virabhadrasana II
3. Natarajasana
4. Ustrasana
5. Upavistha Konasana
6. Janu Sirsasana
7. Baddha Konasana
8. Malasana
9. Navasana
10. Salabhasana
11. Setu Bandhasana
12. Ananda Balasana

1. Utkatasana

Also Known As – Chair Pose

Benefits – This asana stimulates the muscles in your legs, especially the hips and thighs. Sitting on a chair is easy, but when you sit on an imaginary chair, your muscles are exerted as they hold the fort for your body. Your body 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 area too.

How To Do It – 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.

Curing Tip – Listen to your body. If you are a beginner, lower your hips only as much as you can, but increase gradually. Once you feel comfortable in the pose, you could pulse a bit to increase the intensity and the stretch in the muscle.

To know more about this asana, click here: Utkatasana

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2. Virabhadrasana II

Also Known As – Warrior Pose II

Benefits – This asana works on the legs for sure, but specifically on the inner thighs. At the outset, this pose might look simple, but it works on the muscles that do not get attention when we run our daily chores. The best part is that both the legs get a different workout at the same time, so more muscle groups are targeted with this asana.

How To Do It – 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.

Curing Tip – For best results, widen the stretch of your legs and lower your pelvis. Make sure you maintain balance and integrity.

To know more about this asana, click here: Virabhadrasana II

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3. Natarajasana

Also Known As – Lord Of The Dance Pose

Benefits – The hip flexors are stimulated and stretched in this very graceful posture. Both the inner and outer thigh muscles are worked upon. This asana strengthens the legs as 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 up, and all the energy blocks in the legs are released. The blood circulation in your legs is enhanced, which gives a fresh flow of oxygen and nutrients to them.

How To Do It – Stand in Tadasana. Lift your right foot and swing it behind such that your right leg is parallel to the ground. Bend your knee, reach your right arm to the right foot and stretch. Once you settle down, stretch your left arm forward. You could keep the palms stretched out or assume the Gyan Mudra. Look at your left fingers. Hold the pose for a few seconds as you take long, deep breaths. Release and repeat on the other side.

To know more about this asana, click here: Natarajasana

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4. Ustrasana

Also Known As – Camel Pose

Benefits – This asana brilliantly opens your pectoral muscles and hip flexors. It also tones all the limbs, especially the thighs. This asana works on the front part of your body, so the muscles in the frontal thighs get thoroughly toned and stimulated.

How To Do It – Sit in Vajrasana. Lift your hips and raise your body such that the hip muscles and calf muscles are perpendicular. Open up your chest and lean back. Reach your arms for your feet, making sure your arms are stretched out. Gently hang your head as you gaze at the back. Hold the pose as you take long, deep breaths. Release.

To know more about this asana, click here: Ustrasana

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5. Upavistha Konasana

Also Known As – Seated Wide Legged Forward Fold

Benefits – This asana works amazingly well on the upper part of your legs. Apart from giving them a good stretch, it works on the much-ignored inner thighs. It builds strength and flexibility.

How To Do It – Sit in Dandasana. Stretch your legs as wide as you can. Then, bring your palms to the center. If you are flexible enough, bend your body and reach your head to the ground. If not, bend your elbows and let your head hang. Breathe a few times, then slowly come back up and bring your feet together.

To know more about this asana, click here: Upavistha Konasana

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6. Janu Sirsasana

Also Known As – Head To Knee Pose

Benefits – The Janu Sirsasana works towards increasing the flexibility in the thighs and hip joints. The muscles are stretched, and there is an increase in the circulation of blood. This nourishes the muscles and keeps the area healthy. This asana helps to strengthen the legs too.

How To Do It – Assume the Dandasana. Fold your left knee such that the left foot is placed on the right thigh. Stretch your arms up, fold your torso, and reach out for your foot with your arms. Breathe into your right abdomen. Hold and release, and repeat with the other leg. Although you are meant to touch your head to your knee in this asana, what is more important in this pose is keeping your back straight.

To know more about this asana, click here: Janu Sirsasana

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7. Baddha Konasana

Also Known As – Cobbler Pose, Butterfly Pose, Bound Angle Pose

Benefits – This asana is an amazing hip opener. It also increases the range of motion in your hips. Your inner thighs are stretched and toned, and lean mass is built. This asana basically works on your hips and thighs and does wonders for them.

How To Do It – Sit on the mat with your legs stretched out. Fold your knees, and bring your feet to the center. Join your feet, and straighten your back. Hold your feet with your palms. Now, push your knees down to the ground, as much as you possibly can. Hold the pose for a few seconds and release.

To know more about this asana, click here: Baddha Konasana

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8. Malasana

Also Known As – Garland Pose

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 a good stretch in your hips and thighs. It widens your hips and gives your leg muscles great strength and flexibility.

How To Do It – Squat on the floor, making sure your feet are together, and your buttocks are off the floor. If you are comfortable, lift your body on the balls of the feet. Join your palms at the center, and rest your elbows gently on the sides of the knees. Push your knees with your elbows as wide as possible. Hold the pose for at least three breaths. Release.

To know more about this asana, click here: Malasana

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9. Navasana

Also Known As – Naukasana, Boat Pose

Benefits – 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. As you balance your body weight on your buttocks, your being trembles initially. But, a whole lot of strength and determination is built within the few seconds of suspension. There is a great improvement in blood circulation, and your legs get a good stretch.

How To Do It – 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.

To know more about this asana, click here: Navasana

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10. Salabhasana

Also Known As – Locust Pose, Grasshopper Pose

Benefits – This pose works on many parts of your body, including the hips and thighs. It strengthens your legs and enhances the flow of blood. Your hips and thighs (legs, in general) remain strong, flexible, and in good health.

How To Do It – 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 floor. Lift your chin up and set your gaze forward. Hold the pose and breathe a few times before you release.

To know more about this asana, click here: Salabhasana

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11. Setu Bandhasana

Also Known As – Bridge Pose

Benefits – This asana enhances the circulation of blood. The raised hips enforce a good stretch. The muscles are stimulated and toned, and any energy is broken and released.

How To Do It – Lie flat on your back, and bend your legs at the knees. Gently lift your hips and back off the floor. Straighten your shoulders and stretch out your arms so that they reach your feet. Breathe long and deep. Hold the pose for a few seconds and release.

To know more about this asana, click here: Setu Bandhasana

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12. Ananda Balasana

Also Known As – Happy Baby Pose, Dead Bug Pose

Benefits – This asana works on opening up your hip joint. Your flexors are flexed, and all the inner thigh muscles are stretched and stimulated. This asana works on the back muscles too, which are usually not worked upon. The best part about this pose is that while you are in it, you can guide the stretching and find what feels good.

How To Do It – Lie flat on your back. Lift your legs off the floor, 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 can flex them while you are in the pose. Hold the pose as you move and flex for a few seconds. Release and relax.

To know more about this asana, click here: Ananda Balasana

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Keeping the legs stretched and flexed is extremely important. You might complain about those hips being fat, but when the muscles are not worked upon, it can lead to more serious problems. Don’t wait that long! Indulge in yoga. Have fun as you strengthen your thighs and hips and build that lean muscle.

The post 12 Yoga Exercises To Get Your Thighs And Hips In Shape appeared first on STYLECRAZE.

by Shirin Mehdi via STYLECRAZE