Yoga has a wonderful effect for every part of the body. In fact, it works wonders for the internal organs as well. Practicing the asanas daily help to give one a toned body. A fat free body is what everyone is on the lookout for. Toned hips and thighs is also a dream for many. So, if you have a busy schedule everyday and still want to get good thighs and hips you can try all or any of the following asanas everyday by just devoting 15 minutes from your busy life to these asana.
Here Are The 11 Asanas For Toned Hips And Thighs:
Lord Of The Dance Pose
Stand in a straight position and slowly shift the weight of your body to the right foot. While bending the left knee, move the foot towards the buttocks. Grab the left ankle with the left hand and pull your leg up as much as you can. Extend the right hand in front of you or take the support of a wall if you cannot balance yourself. Stay in this pose for 20-30 seconds and then repeat the same with the right leg. This pose improves the strength of calf muscles, thighs, hips and balances the whole posture of the body.
Stand straight with the feet spread at 10 inches apart. Bring the arms in front of you. Squat down by taking a deep breath and make your hands go in the namaskar position in front of you. Your knees should form a 90 degree angle that should allow you to be in a deep dip down position. Stay in this pose for 10-12 seconds and then get back to the original position while exhaling.
This asana increases the blood flow to the pelvis region along with strengthening the thighs and hips.
Set your left foot backward and turn the toes to a 45 degree angle. Bend the right knee over the right ankle. For your stability, lengthen or widen your stance according to your need. Point your hips forward. Inhale and bring the arms over your head and close your palms or keep it separated at shoulder’s distance. This asana reduces the stress of the body and strengthens the legs and the lower back.
Lie on your belly and arms on the sides of your torso. Turn the big toes toward each other to inwardly rotate the thighs and firm the buttocks. Exhale and lift your legs, arms, head and upper torso away from the floor. Raise your arms parallel to the floor. You will be resting on lower ribs, pelvis and belly. Push your upper torso toward the ceiling. Gaze forward and keep the base of the skull lifted and back of the neck long. Stay this way for 30 seconds and then release with exhalation. Rest for a few seconds and repeat for 1or 2 times more.
This asana helps to improve the breathing, tones the buttocks and thighs and stretches all the back muscles.
Stand straight with feet apart and arms above the head with the palms clasped. Bend the knees and come in the position as you would do while sitting on a chair. Stay in this pose for 30-40 seconds and then release yourself slowly from this position.
This asana has a good effect on the thighs, calves, lower back and hips.
Lie on the yoga mat on your back with the feet together and arms by the side. Raise the upper body and the feet off the ground without bending the knees and try bringing the body to a 45 degree angle. Stretch the arms towards the knees. Stay in this pose for 10-15 seconds and slowly come back to the original position.
This asana helps to tone the tummy, hips, thighs and calves.
Kneel down on the yoga mat with the knees in line with the shoulders and the soles of the feet facing the ceiling. Arch your back and place the hands on the feet with the palms touching the soles. Stay in this pose for a 40- 50 seconds and then return to the original position slowly. This asana stretches the whole front body, the thighs and the muscles of the leg and back.
Bound Angle Pose
Sit on the yoga mat with legs straight in front of you. Now, bend the knees and pull them as uch as you can towards the pelvis. While doing this, drop the knees towards the sides and bring the soles of the feet together. Keep the spine straight and stay in this pose for 15 seconds. This asana stretches the hips, knees and inner thighs.
Extended Hand To Big Toe Pose
Stand straight with the arms by your side. Shift the entire body weight to the right foot and bring the left knee towards the belly. Hold the left ankle with the left hand or you may also take the support of a wall. Extend the left leg forward and straighten the knee as much as you can. Stay in this pose for 25-30 seconds and do the same with the other leg. This asana stretches all the muscles of the leg and improves body balance.
Reverse Warrior Pose
Bring your left hand down to rest on the left leg. Inhale and raise your right arm towards the ceiling and spread your fingers. Bend your right knee and keep your feet and legs strong to the ground. Sink the hips towards the floor and relax the shoulders. Breathe and hold it for some seconds. Repeat on the other side. This asana improves the flexibility of the body and stretches the back muscles and legs.
Lie on your back on a yoga mat. Keep the feet flat on the ground at hip width and arms by the side. Lift the glutes off the floor by pushing the heels. Maintain a straight line from the knees to the shoulders. As you are in this pose, squeeze the glutes and abs and hold this for 4 seconds and then come back to the floor. You can also raise your one knee to the chest or stretch it out completely and then lift the glutes. This asana stretches the muscles of the thighs, back and buttocks.
Do all or a combination of some of these asanas to get toned hips and thighs that you can always feel proud of because a fit body always gives you inner happiness.