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Yoga

Perfect Yoga Workout To Reduce The Inner Thighs and Hips

We are all specifically women who tend to accumulate fat in the thighs and hips.

But worry not ! 

Here are a few power yoga asanas to reduce thigh fat and hips which will not only lose fat but result in toned legs.

A proper combination of diet and yoga workout can address the issues of heaviness in the problematic areas. Before you begin with any asanas it would be nice if proper warm up is performed – I would personally suggest you to perform Surya Namaskar for warm up by completing at least 10 or more rounds.

I have shared the link of Surya Namaskar as well for better understanding.

Surya Namaskar

Easy warm Up Routine

Standing Side Slow Kick:

This is an amazing exercise that helps lose fat in thighs and hips , and provides stability .

How to do Standing Side Kick Step by Step:

  • Stand straight ,keep your hands on your hips.
  • Slowly lift your right leg upward at a 70 degree angle .
  • Keep the other leg straight on the floor .
  • Come back at the same position 
  • Complete the entire set 10 times while breathing in and out 
  • Take about 5-6 breaths and Complete the same set with the alternate leg.
Standing Side Kick

Side Lunge :

This is the perfect lower body exercise .

The inner thighs and hips are the target of this exercise because of its lateral movements.

How to do Side Lunge step by step:

  • Stand straight , resting your hands on the sides.
  • Slowly bend your right knee and move sideways stretching your left leg as much as possible .
  • If you are used to the exercise you can perform it at a fast pace , else hold this posture for 10 to 15 seconds and come back to the resting position.
  • Repeat this exercise on both sides by completing 10 sets on each side.
Side Lunge

Three Legged Downward Facing Dog Pose :

This is another powerful yoga asana that helps reduce fat in hips and thighs at the comfort of your home.

How to do Three Legged Downward Dog step by step:

  • We all are familiar with the Downward Facing Dog Pose where you form an inverted V with your body lifting your hip and head touching the ground (Detailed information about this is given in the Surya namaskar blog already shared the link)
  • This is a similar pose with a little modification.
  • The three-legged pose includes a lift of the other leg high and straight.
  • It helps your inner thigh muscles and gives you toned hips.
  • This is an effective way to reduce hip and thigh fat.
  • It takes time for your body to get used to this powerful workout- but for sure once you begin with you will see results in the upcoming 7 days.
  • While performing breathe in and out through your nostril.
Three Legged Downward Facing Dog Pose

Downward Facing Dog Limb Lift :

Another perfect and natural remedy to reduce the hip and thigh fat easily.

How to do Downward facing Dog Limb Lift step by step:

  • Come in the downward facing dog pose.
  • Bend your right knee and place it near your chest.
  • If you are used to it, you can practice it at a fast pace, else hold this posture for 10 to 15 seconds.
  • Push your leg above as much as possible as performed in three – legged.
  • Bring your leg back in the resting position – downward facing dog pose.
  • Repeat the same 10 times with each leg.
  • This exercise is aimed at shaping the hips and thighs.
Downward Facing Limb Lift

The Limb Lift :

This is yet another yoga pose to control your hefty pounds in tummy, hips and legs.

How to do The Limb Lift step by step:

  • Come down on your fours on the ground.
  • Your knees and palms should touch the ground.
  • Keep your palms straight and fingertips facing the wall.
  • Slowly lift your right leg parallel to the ground near your chest and push it above as high as you can.
  • Bring your leg back to the resting position.
  • You can alternate between the two legs, else practice 10 rounds at a time.
  • Complete the practice 10 times with each leg.
The Limb Lift

Single Leg Circle :

This is one of the best for challenging your core strength and pelvic stability.

The abdominal muscles must work hard to keep the entire torso controlled despite the circular movement of the leg in the hip socket.

How to do Single Leg Circle step by step:

  • Lie on your back straight and relax your body.
  • For better balance place your hands under the hip.
  • Slowly lift your right leg and move it in the clockwise direction.
  • Repeat the same for 10 times.
  • Now slowly change the direction and move it in the anti-clockwise direction.
  • Move with 5-6 breaths 
  • Repeat the same for 10 times.
  • Come back in the resting position.
  • Relax your body for a while.
  • Perform the same movement with the other leg (left leg).
  • Engage your core.
  • It aims at improved function in the hips and promotes the balance. 
Single Leg Circle

Best Tips To Reduce Your Thigh Fat With Increased Energy.

Regular Exercise :

To achieve the desired goal regular exercise is necessary, it’s okay if you are in a hurry or don’t have sufficient time to – something is better than nothing, you can practice yoga workout at the hard core in 10 minutes.

Regular exercise consists of overall body workout by adding thigh Workout 2 days in a week simultaneously performing other yoga asanas like Nadi shuddhi (breathing techniques) , Surya namaskar, vinyasa, hatha yoga, power yoga, dhyana yoga, ashtanga, cardio etc.

Balanced Diet :

Diet is equally important as physical workout. 

All the foods are good food.

Avoiding junk food is pertinent difficulty, it’s okay simultaneously intake healthy food like dal- roti, turmeric milk, rice,green vegetables, fruits etc 

Make sure you intake less carbohydrates and Protein according to your weight and other factors as such (age, meal intakes, meal span).

Diet Is An Act Of Absolutely Enjoying Every Meal In a Proper Contrast.

Know How Your Body Is,How Your Metabolism Is.

Eat Proper RATHER Eating small Portion Of Any Food 

Every Food Is Measured Into Carbs, Proteins, Saturated Fat, Unsaturated Fat ,Proteins, Fibre.

Your Body Requires all Of these Into some Portion whether it’s a fat,Carbs Or Protein 

Your Body System Works On How you Treat Your inner Organs (Do You Workout,Do You Eat Out stuff More than Required , Are you a Paratha Lover, So You consume  Food containing lightweight and however feeling hungry at times     Oops 😬)

Know How Your Body System Is 

Body Consists of 70% Of What You Eat and 30% Of What You Do ,How You Move (Movements)

I can help you How Can You Eat Proper food in a Proper Portion 

Get your Whole Veg Diet Plan 

  – Weekends 

  – Daily 

Includes :

Aids in Constipation

Digestive Issues 

Better Sleep 

Proper Metabolism 

Weight Loss 

Weight Gain 

Link is shared of the form which is necessary for me to know a bit about you to prepare your diet plan.

It will hardly take a minute.

Veg Diet Plan

Thank you so much!

If you find any difficulty or queries feel free to ask me in the comment section.

Suggestions appreciated.

Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

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Yoga

Find freedom in Compass Pose – Yoga Pose

Parivrtta Surya Yantrasana is a challenging seated pose that is an excellent hamstring and shoulder opener. Usually it is practiced by advanced level yogis which really has amazing benefits.

Compass pose demands a lot of your shoulders, hips and hamstrings .Learn how to warm up safely for this complicated seated yoga posture.

Krouchasana ( Heron Pose):

If you have any knee or ankle problems, avoid doing it instead you can stretch your legs by bending forward ( Head to knee bend ) 

Advanced students can increase the stretch by lifting the leg completely up in the air with straighten knee.

Benefits of Heron Pose :

  • Stretches the hamstrings.
  • Stimulates the abdominal organs and heart.

Hindolasana ( Baby Cradle Pose ) : 

It is a seated Hip opener that also stretches the hamstrings and calf muscles . It may be considered a slight variation of pigeon pose and also sometimes known as rock of the baby pose. In baby cradle pose,the yogi sits on the ground in a cross legged position, then lifts the top leg and cradles it in his/her arms from knee to foot.

Benefits of Baby Cradle Pose :

  • Calms the mind.
  • Massages the digestive and reproductive organs .
  • Stretches the muscles of buttocks.
  • Strengthens the groin muscles.
  • Relaxes the lower body.

Baby cradles are particularly good for those who work seated at a desk or those who are inactive for extended periods of time. Despite the benefits, those with hip or knee injuries should avoid this pose.

Baddha Konasana ( Bound Angle Pose ) : 

Sit straight with your legs straight out in front of you while raising your pelvis on a blanket if your hips or groins are tight.

Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the slides and press the soles of your feet together. Never force your knees down. Instead release the heads of the thigh bones toward the floor . Stay in this pose anywhere from 30 seconds to 2 minutes as per your comfortness.

Benefits of Bound Angle Pose :

  • Stimulates abdominal organs, ovaries and prostate gland, bladder and knees.
  • Stimulates the heart and improvement in blood circulation.
  • Stretches the inner thighs.
  • Helps relieve mild depression, anxiety and fatigue.
  • Soothes menstrual discomfort.
  • Consistent practice of this pose until late into pregnancy is said to help ease childbirth.

After consistent practice of these warm up yoga poses to stretch your hamstrings and your lower body. Look how you can do compass pose step by step which again has awesome benefits .

Compass Pose

With open hips, shoulders and hamstrings you are ready to try a compass pose , a freeing seated pose that will allow your spine to strengthen and stretch in a unique way.

How to do Compass Pose step by step :

  • Start seated and externally rotate your left knee as in easy pose .
  • Grab the top of your right foot with your left hand and slide your right arm under your right leg, moving your right knee as high up toward your right shoulder as possible.
  • Place your right hand on the floor a few inches away from your right hip, pointing your fingertip towards the right.
  • Inhale, roll to the front of the sitting bones .
  • Exhale to use the both arms to straighten your right leg as much as possible.
  • Try to keep both sitting bones on the floor.
  • Feel the stretch all along the left side of your body in addition to the stretch in your right hamstring.
  • Take 5 breaths here and release .
  • Change to the other side – Repeat the same with the left leg grabbing right arm sliding under left leg, moving left knee as high up toward the left shoulder.

Benefits of Compass Pose :

  • This seated twist pose prepares the shoulders and arms for the next level of challenging poses.
  • Hip opener
  • Strengthen the core muscles.
  • Tones the limbs making them strong and flexible.
  • Improves the energy levels in the body and mind while slowly helps in improving the confidence level both on the mat and off the mat .
  • Gives gentle massage to the internal organs.
  • Improved functioning of the organs.
  • Improvement in digestion.

Contraindications :

  • Since this pose involves the deep stretch of the shoulders, hamstrings, hips etc . Those who are recovering from any surgery should avoid this practice even if you are in the recovering stage.
  • Women who are pregnant, even after having a lot of experience, should avoid this practice since it puts pressure on the pelvic floor muscles.

Beginner Tips :

  • Since it is a very complex and challenging pose, beginners are advised to use yoga props like straps while performing this pose.
  • Also a proper warm up is required before starting to perform this pose ( Eg : Surya Namaskar )

Follow Up Poses :

  • Pigeon Pose.
  • One legged King Pigeon Pose.

If you find my article helpful do share it with your friends dedicated to fitness and yoga lovers.

Your Suggestions Are Appreciated

Feel free to ask me if there are any queries in the comment box.

By homasana.com