Sunday fitness goals: 6 Yoga exercises to tone your thighs and hips | Hindustan Times
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Sunday fitness goals: 6 Yoga exercises to tone your thighs and hips

Updated On Jan 08, 2023 02:07 PM IST

Don't worry if you're one of those persons who wants to tone their hips and thighs! You might be performing exercises daily but are you performing it correctly? Here are 6 Yoga asanas with steps to tone your thighs and hips

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Our daily routines seriously lack physical movement because of the desk-bound lifestyles we lead and many of us work jobs that require us to sit down for a significant portion of the day. This causes us to gain additional body fat in the hips and thighs in addition to weakening the lower body but don't worry if you're one of those persons who wants to tone their hips and thighs as you might begin by performing daily basic squats however, for the sake of your knee joints and lower back, make sure you perform it correctly. (Алекке Блажин) expand-icon View Photos in a new improved layout
Updated on Jan 08, 2023 02:07 PM IST

Our daily routines seriously lack physical movement because of the desk-bound lifestyles we lead and many of us work jobs that require us to sit down for a significant portion of the day. This causes us to gain additional body fat in the hips and thighs in addition to weakening the lower body but don't worry if you're one of those persons who wants to tone their hips and thighs as you might begin by performing daily basic squats however, for the sake of your knee joints and lower back, make sure you perform it correctly. (Алекке Блажин)

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In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama and World Yoga Organisation, told Zarafshan Shiraz, “Your leg muscles, particularly the hips and thighs, can be engaged through yoga asanas. Your lower body is included in poses including Chair Pose, Squats, Mountain Pose, and Standing Balances. Your legs, particularly the muscles in your hips and thighs, bear the weight of your body. Your legs get stronger and toned through doing this.” He suggested 6 Yoga exercises to tone your thighs and hips: (Diana Light) expand-icon View Photos in a new improved layout
Updated on Jan 08, 2023 02:07 PM IST

In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama and World Yoga Organisation, told Zarafshan Shiraz, “Your leg muscles, particularly the hips and thighs, can be engaged through yoga asanas. Your lower body is included in poses including Chair Pose, Squats, Mountain Pose, and Standing Balances. Your legs, particularly the muscles in your hips and thighs, bear the weight of your body. Your legs get stronger and toned through doing this.” He suggested 6 Yoga exercises to tone your thighs and hips: (Diana Light)

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1. Utkatasana – Chair Pose (This can be repeated for 5 Sets with 30 seconds hold each time). Method: Begin with Samasthithi. Join palms to form Namaste at your heart chakra and raise your arms up. Bend your knees and slowly lower your pelvis. Ensure that your pelvis is parallel to the floor with a 90 degree bend at the knees. Align your ankles and knees in one straight line. Focus your gaze towards your Namaskar. Ensure that your spine remains erect. (Grand Master Akshar) expand-icon View Photos in a new improved layout
Updated on Jan 08, 2023 02:07 PM IST

1. Utkatasana – Chair Pose (This can be repeated for 5 Sets with 30 seconds hold each time). Method: Begin with Samasthithi. Join palms to form Namaste at your heart chakra and raise your arms up. Bend your knees and slowly lower your pelvis. Ensure that your pelvis is parallel to the floor with a 90 degree bend at the knees. Align your ankles and knees in one straight line. Focus your gaze towards your Namaskar. Ensure that your spine remains erect. (Grand Master Akshar)

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2. Samasthithi -  Hold for as long as possible. Method: Stand with your feet together. Stretch your arms out beside your body and allow them to hover without  making contact. Gently close eyes. Relax the body. (Twitter/iccr_TheHague) expand-icon View Photos in a new improved layout
Updated on Jan 08, 2023 02:07 PM IST

2. Samasthithi -  Hold for as long as possible. Method: Stand with your feet together. Stretch your arms out beside your body and allow them to hover without  making contact. Gently close eyes. Relax the body. (Twitter/iccr_TheHague)

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3. Ek Padasana – Standing balance Pose. Method: Begin with Samastithi. Keep your back straight as you stretch your arms up and join your palms in Pranam. Exhale and bend your upper body forward and until it is parallel to the floor. Keep your arms beside your ears. Slowly lift your right leg upwards behind you, keeping it straight. Your right leg, pelvis, upper body and arms should all form a straight line. Focus your gaze to a point on the floor to maintain balance. (Twitter/vidayogaconex) expand-icon View Photos in a new improved layout
Updated on Jan 08, 2023 02:07 PM IST

3. Ek Padasana – Standing balance Pose. Method: Begin with Samastithi. Keep your back straight as you stretch your arms up and join your palms in Pranam. Exhale and bend your upper body forward and until it is parallel to the floor. Keep your arms beside your ears. Slowly lift your right leg upwards behind you, keeping it straight. Your right leg, pelvis, upper body and arms should all form a straight line. Focus your gaze to a point on the floor to maintain balance. (Twitter/vidayogaconex)

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4. Prapadasana - Tip Toe Pose. Method: Begin in Malasana or Vajrasana. Bring your feet together to slowly lift your heels off the floor. Balance your body on your toes and keep your back straight. Bring your palms together and focus in between your eyebrows. Stay in this pose breathing for 10-20 seconds. To come out of this pose, bring your heels down and come back to Malasana. Repeat for 3 sets. (Twitter/lululemonNYC) expand-icon View Photos in a new improved layout
Updated on Jan 08, 2023 02:07 PM IST

4. Prapadasana - Tip Toe Pose. Method: Begin in Malasana or Vajrasana. Bring your feet together to slowly lift your heels off the floor. Balance your body on your toes and keep your back straight. Bring your palms together and focus in between your eyebrows. Stay in this pose breathing for 10-20 seconds. To come out of this pose, bring your heels down and come back to Malasana. Repeat for 3 sets. (Twitter/lululemonNYC)

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5. Vrikshasana - Tree Pose. Method: Begin by standing in Samasthithi. Lift your right leg off the floor and balance your  body weight on your left leg. Place your right foot on your left inner thigh. Support your foot with your palms. Find balance, join your palms in Pranam Mudra at your heart chakra. Raise your Pranam towards the sky. Repeat the same with the alternate leg. (Photo by Blendtopia Smoothies on Unsplash) expand-icon View Photos in a new improved layout
Updated on Jan 08, 2023 02:07 PM IST

5. Vrikshasana - Tree Pose. Method: Begin by standing in Samasthithi. Lift your right leg off the floor and balance your  body weight on your left leg. Place your right foot on your left inner thigh. Support your foot with your palms. Find balance, join your palms in Pranam Mudra at your heart chakra. Raise your Pranam towards the sky. Repeat the same with the alternate leg. (Photo by Blendtopia Smoothies on Unsplash)

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6. Ek Pada Malasana - Method: From downward facing dog, step your feet outside the hands, and lower the body down in to Malasana. Try to press your heels firmly down by sitting with feet slightly wide. Shift the weight onto your right foot. Lift your left foot from the floor, and begin to extend the leg straight out in front of you. Flex the lifted foot and straighten the knee. Once you’ve found your balance, lift the hands from the floor and join the palms together. (Instagram/the_wellness_break) expand-icon View Photos in a new improved layout
Updated on Jan 08, 2023 02:07 PM IST

6. Ek Pada Malasana - Method: From downward facing dog, step your feet outside the hands, and lower the body down in to Malasana. Try to press your heels firmly down by sitting with feet slightly wide. Shift the weight onto your right foot. Lift your left foot from the floor, and begin to extend the leg straight out in front of you. Flex the lifted foot and straighten the knee. Once you’ve found your balance, lift the hands from the floor and join the palms together. (Instagram/the_wellness_break)

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These are basic yoga asanas that can be done even by beginners. Practising this sequence will help you tone your hips and thighs. Make sure that you are consistent with your practice. Additionally, it is vital to follow a healthy diet to achieve weight loss in these problem areas. (Yan Krukau) expand-icon View Photos in a new improved layout
Updated on Jan 08, 2023 02:07 PM IST

These are basic yoga asanas that can be done even by beginners. Practising this sequence will help you tone your hips and thighs. Make sure that you are consistent with your practice. Additionally, it is vital to follow a healthy diet to achieve weight loss in these problem areas. (Yan Krukau)

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