12 Yoga Asanas To Bring Your Hips And Thighs In Good Shape

If you are dreaming of improved buttocks and fuller thighs then yoga can help. Stretching exercises can strengthen your hips and thigh muscles. Also, they will make your body more flexible. The advantage of yogic exercises is that they require no weight training or additional accessories. Also, the results achieved through yogic exercises are always exciting and long-lasting.

There are 12 yogic exercises that you can practice at home and get stunning results. Also, you need little training for doing the exercises.

Here’re the yogic exercises for improving your buttocks and thighs

  1. Utkatasana
Utkatasana

It stimulates and strengthens muscles in the legs, hips, and thighs. The pressure exerted on the muscles tones the hips and thighs.

How To:

• Stand straight with your feet hip-width apart and hands by your side
• Bend your knees to come in a half-sitting position to start
• Stretch your arms over your head
• Hold the position for as long as you can

  1. Virabhadrasana II
Virabhadrasana II

The biggest advantage of this exercise is it works both legs at the same time. Also, it strengthens the muscles that are often left by other exercises.

How To:

• Stand straight with your feet wider than your shoulder-length
• Open your arms and turn to your right without bending your knees
• Bend your right knee and stretch your left leg
• Stretch your left leg as much as you can and put pressure on the right knee
• Balance your body with arms and keep your back straight
• Maintain the pose for as long as you can

  1. Natarajasana
Natarajasana

It stimulates hip flexors and stretches the inner and outer thigh muscles. It will tone all your muscles from your pelvis to your feet.

How To:

• Stand straight with your feet hip-width apart and hands by your sides
• Stretch your right leg behind and fold the knee
• Reach your right hand to the toe of the right foot and hold it
• Stretch your left arm forward and make a Gyan Mudra
• Maintain the pose according to your endurance

  1. Ustrasana
Ustrasana

It works on the pectoral muscles the hip flexors. It tones the thighs, especially the front part. You will find your hips and frontal thighs strengthened and toned after exercising.

How To:

• Come down on your knees with your back straight and hands by your sides
• Stretch your chest and reach your hands to your feet at your back
• Try placing your palms over your feet by stretching your chest and neck
• Maintain the position according to your endurance

  1. Upavistha Konasana
Upavistha Konasana

Give the posterior part of your legs a good stretch with this exercise. Also, it works on inner thighs making them beautiful. It builds strength and enhances flexibility as well.

How To:

• Sit with your legs stretched as wide apart as you can
• Now try stretching your upper body to the ground
• Or you can simply bend your elbows on the floor and let your torso hang
• Maintain the position according to your endurance

  1. Janu Sirsasana
Janu Sirsasana

This exercise has multiple advantages as it works on the hamstrings and makes them more flexible. It also tines thighs and hip joints.

How To:

• Sit down with your back straight and legs stretched ahead
• Bring the right foot to your hips by bending the right knee
• Bend our torso towards the left leg and hot the left foot with both your hands
• Repeat it with the right leg

  1. Baddha Konasana
Baddha Konasana

It is an amazing hip opener. Its advantages are improving a range of hip motions, stretching and toning inner thighs, and building lean mass.

How To:

• Sit down with your knees folded and feet joined together
• Straighten your back and hold your feet with your hands
• Push your knees towards the ground and do as much as you can
• Hold the pose according to your endurance

  1. Malasana
Malasana

The advantages of this exercise are it boosts blood circulation while providing a healthy stretch to both the inner and outer thighs. It widens hips and provides leg muscles strength and flexibility.

How To:

• Squat on the floor and keep your buttocks off the mat
• Join your palms and dig your elbows as deep in the inner thighs as possible
• Now push your knees with your elbows as wide as possible
• Hold the pose according to your endurance

  1. Navasana
Navasana

It is the exercise that works for the body and mind. It will release your nerves, bones, and muscles of unnecessary stress and tension. Also, it is a strength-building exercise.

How To:

• Sit with your legs stretched ahead and toes pointing inwards
• Raise your legs and tilt your back a little to balance
• Also, extend your hands towards your feet
• Maintain the position according to your endurance

  1. Salabhasana
Salabhasana

It is for the posterior spine and it mainly works on the buttocks and inner thighs. Practicing this exercise will strengthen your hip and thigh muscles.

How To:

• Lie on your chest with your entire body in a straight line
• Raise your legs and chest as much as you can
• Also, stretch your hands backward to maintain balance
• Maintain the position for as long as you can

  1. Setu Bandhasana
Setu Bandhasana

It provides a good stretch to the hips and inner thighs. It also works on abdominal muscles.

How To:

• Lie on your back with your knees bent and feet flat on the floor
• Reach out your hands to your feet to start
• Hold your feet tightly to generate force and push your back up
• Go as much up as you can
• Hold the position according to your endurance

  1. Ananda Balasana
Ananda Balasana

It is one of the best exercises for your hips and thighs. It opens the hip joint and brings flexibility to flexors. It works on back muscles too.

How To:

• Lie flat on your back with your legs and hands stretched
• Raise your legs and bring them towards your head
• Open your legs as wide as you can
• Now open your arms and hold the toes of your feet
• Maintain the position according to your endurance

Disclaimer: The above information is for educational purposes only and the readers are advised to practice yoga asanas only after proper training and under supervision of a yogic teacher.

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