Categories
Tag: Yoga Asanas
Categories
Side Plank Pose (Vasisthasana)
This side plank is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. You will hold your body on your side in a straight position supported only by one arm and the side of one foot.
There are a lot of ways to modify your side plank. Some Variations offer more support for beginners as you build strength or to accommodate injuries. Others incorporate moves that make this balancing pose even more challenging for people who want to amp it up.
Level:
Beginner / Intermediate.
Focus:
- Arm Balance.
- Core.
- Strength.
Body Parts Involved:
- Wrist.
- Leg.
- Arm.
- Navel.
Equipment:
No equipment.
Benefits of Side Plank Pose:
- Strengthens and tones arms, core and legs.
- Improved concentration.
- Improves balance.
- Strengthens the belly and wrists.
- Stretches the back of the legs.
Contraindications and Cautions:
- Students with serious wrist, elbow or shoulder injuries should avoid this pose.
How to do Basic Plank Pose:
- Begin in Plank Pose
- Transfer your body weight to your right hand and raise your left hand off the floor towards the ceiling.
- Roll from the ball onto the outer edge of your right foot.
- Open your chest to the left as you place your left foot directly on the top of your right foot.
- Keep your legs straight and flex both the feet strongly.
- Your left hip is stacked directly over your right. Both hips have a tendency to want to sag, so lift them energetically up.
- Take your gaze up to your left fingertips.
- After several breaths, repeat the same with your left hand on the floor and right hand up towards the ceiling.
- Release gently into plank pose- exhale by bending your knees on the floor.
Modifications and Props:
- In order to increase the strength and stability of this pose, it’s helpful to work it with your soles pressing against a wall.
- To make it easier place a block below your legs.
Preparatory Poses:
- Plank Pose
- Downward Facing Dog.
- Upward Plank Pose
- Upward facing dog.
Follow Up Poses:
- Shoulder Pressing Pose.
- Crow Pose.
- Warrior Poses
- Four limbed staff pose.
- Eagle arms.
Was this page helpful 👍👎
Feel free to ask if you have any query
By homasana.com
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.
A modification of Plank Pose, Dolphin Plank Pose strengthens and tones core, thighs and arms.
It is an intermediate pose that requires body awareness in terms of alignment in the pose. It requires strong arms, core and legs to achieve the expression of the Dolphin Plank Pose. This pose is an excellent preparatory pose for headstand(Sirasana ) and other inversions.
Pose Level:
1
Focus:
Strength and Power.
Body Parts Involved:
- Core.
- Shoulders.
- Chest.
- Butt.
- Arms.
Equipment:
No equipment.
Benefits of Dolphin Plank Pose:
- Calms the brain.
- Helps relieve stress and mild depression.
- Stretches the hamstrings.
- Strengthens the shoulders and calves.
- Strengthening the legs, arms and core.
- Helps prevent osteoporosis.
Contraindications and Cautions:
- Shoulder Injury.
- Neck injury.
How to do Dolphin Plank Pose step by step instructions:
- Start in the Dolphin Pose, knees bent.
- Then walk your feet back until your shoulders are directly over the elbows and your torso is parallel to the floor.
- Press your inner forearms and elbows firmly against the floor.
- Firm your shoulder blades against your back and spread them away from the spine.
- Similarly spread your collar bones away from the sternum.
- Press your front thighs towards the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels.
- Lift the base of your skull away from the back of the neck and look straight down at the floor.
- Keep your throat and eyes soft.
- Stay in the pose anywhere between 30 seconds to a minute or more as per your level.
- Exhale while bending your knees on the floor .
- Release.
Modifications And Variations:
- To make it easier, lower your knees to the ground.
Beginner Tip:
- Relieve any neck tension by resting your forehead on a block set between your forearms.
Preparatory Poses:
Follow Up Poses:
- Headstand.
- Shoulder Press Pose.
Was this page helpful 👍👎
Feel free to ask if you have any query
By homasana.com
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.
Categories
Dolphin Yoga Pose (Ardha Pincha Mayurasana)
This asana is essentially a Downward Dog on your forearms instead of hands which relieves wrist pressure while providing all the benefits of Downward Dog.
Level
Beginner.
Benefits of Dolphin Pose
- Calms the brain.
- Relieves stress.
- Stretches the shoulders, hamstrings, calves and arches.
- Strengthens the arms and legs.
- Helps relieve the symptoms of menopause.
- Relieves menstrual discomfort.
- Improves digestion.
- Relieves headache, insomnia, back pain and fatigue.
- Relieve from asthma.
- Improved memory.
- Improved concentration.
Contraindications and Cautions
- Do not perform this pose if you have recently been through shoulder, arm, neck or back injury.
- Avoid this pose if you have high blood pressure.
How to do Dolphin Pose step by step instructions
- Come onto the floor on your hands and knees.
- Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists.
- Firmly press your palms together and your forearms into the floor.
- Curl your toes under, then exhale and lift your knees away from the floor.
- Continue to press the forearms actively into the floor. Firm your shoulder blades against your back, then widen them away from the spine and draw them towards the tailbone.
- Hold your head between the upper arms, don’t let it hang or press heavily against the floor.
- Continue to lengthen the tailbone away from the pelvis and lift the top of your sternum away from the floor.
- Stay in this pose for about 30 seconds to one minute and release by exhaling bending down knees on the floor.
Preparatory Pose
- Puppy Pose.
Follow Up Poses:
- One Leg Dolphin Pose.
- Dolphin Plank Pose
Was this page helpful 👍👎
Feel free to ask if you have any query
By homasana.com
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.
Categories
Upward Plank Pose (Purvottanasana)
The literal meaning of this pose is to stretch towards the ” east ” . As the sun rises in the east and sets in the ” west ” the east is known as the direction of new beginnings and budding potential. In Upward Plank Pose, we draw a strength of the core and leg muscles, as well as the support of the shoulders beneath the heart.
Level
Beginner / Intermediate.
Benefits of Upward Plank Pose
- Strengthens the arms, wrists and legs.
- Stretches the shoulders, chest and front ankles.
- Calms mind.
- Strengthens back and spine.
Contraindications and Cautions
- Wrist injury.
- Neck injury.
How to do Upward Plank Pose step by step instructions
- Sit in Dandasana( Staff Pose) with your hands several inches behind your hips and fingers pointing forward.
- Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your buttocks.
- Exhale, press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms perpendicular.
- Without losing the height of your hips, straighten your legs one at a time.
- Lift your hips still higher without hardening your buttocks. Press your shoulder blades against your torso to support the lift of your chest.
- Without compressing the back of your neck, slowly drop your head back.
- Hold for 30 seconds and then sit back in the staff pose by exhaling slowly.
Beginner Tips
- If you find this challenging, bend your knees and lift up into a reverse tabletop.
- Find a hand position that suits your shoulders, finger point forward or away from you.
- Engage your glutes ( buttocks ) muscles to support you in the pose.
How long should I hold Reverse Plank Pose
Keep your entire body strong and form a straight line from your head to your heels. Squeeze your core and try to pull your belly button back toward your spine. Hold the position for up to 30 seconds, if your hips begin to sag or drop, lower yourself back to the floor in Savasana ( resting position).
Preparatory Poses
Follow Up Poses
- Downward Facing Dog Pose.
- Side Plank Pose
- Supported Shoulder Stand .
- Upward facing two foot staff pose.
Was this page helpful 👍👎
Feel free to ask if you have any query
By homasana.com
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.
Categories
Plank Yoga Pose
It is usually a beginner yoga pose but difficult to hold for a long time.
With the practice it can do wonders in helping you build bodily as well as mental strength.The basic plank with its variations is a good workout for your spine too.
Pose for stronger arms and spine.
Plank is an essential component of sun salutation and is often used as a transitional pose, in which the breath is not held.It can also be practiced on its own to build strength and stamina.
Benefits of Plank Pose
- Tones all the core muscles including abdomen, chest and lower back.
- Strengthens the arms, shoulders and wrist.
- Prepares the body for more challenging arm yoga poses.
- Strengthens spine muscles.
- Improves posture.
- Tones the buttocks.
- Helps to get rid of back pain.
- Improved flexibility.
- Improves metabolism.
- Improvement in mood.
- Peace of mind.
How to do Plank Pose step by step
- Begin on your hands and knees, with your wrists directly under your shoulders.
- Breathe smoothly and evenly through the nose.
- Spread your fingers and press down through your forearms and hands .
- Do not let your chest collapse.
- Gaze down between your hands, lengthening the back of your neck and drawing your abdominal muscle towards your spine.
- Tuck your toes and step back with your feet by bringing your body and head into one straight line.
- Keep your thighs lifted and take care not to let your hip sink too low.
- Draw your pelvic floor muscles toward your spine as you contract your abdominal muscles.
- Keep your head in line with your spine.
- Broaden across your shoulder blades and across your collarbones.
- Draw down through the bases of your index fingers – do not let your hands roll open towards the pinkie fingers.
- Press the front of your thighs up towards the ceiling while lengthening your tailbone toward your heels.
- Hold the pose while breathing smoothly for five breaths.
- If you are holding this pose to build the strength and stamina – hold for more than 3 minutes.
- To release, slowly lower onto your knees, then press back into the child’s pose and rest.
Modifications and Variations
To deepen or lighten the pose, try these simple changes to find the variation that works best for you.
- If your arms or abdominal are not yet strong enough to support your full body weight, you can lower your knees to the floor ( half plank pose ).Make sure you keep your head and spine in a straight line.
- To deepen the pose you can try these following plank pose :
Contraindications and Cautions
- Plank pose should not be practiced if one is suffering from injury in the arms or wrists, legs including the upper leg at the thighs.
- Anyone suffering from low or high blood pressure should avoid this pose as a lot of pressure is felt at the chest while balancing the posture.
How long should I hold a Plank ?
If you can hold a Plank for 60 seconds or more, I consider that strong.
It is a challenging practice for your entire body because doing them everyday will burn more calories than other traditional abdominal exercises such as crunches, sit ups etc.
The muscles you strengthen by doing this exercise on a day to day basis will ensure that you burn more energy even when sedentary.
I would suggest you to follow the instructions on how you can plank properly with the proper posture and hold for a minimum 30 seconds and later increase the duration as per your limits taking into consideration any arm or shoulder pain, surgery.
How do I know if I am doing Plank correctly?
To know better look yourself into the mirror while you hold the posture and find if you are in a proper posture which should be in a straight line ( To get a straight line hold your body on your big toes ) and look forward to avoid backache.
What is the easiest way of doing Plank?
- Come on your fores.
- Traditionally hold the straight plank by resting your knees on the ground.
- Breathe in and out gently while you practice.
- Hold the posture as long as you can as per your ability.
- Release.
- Rest in the child pose.
Preparatory Poses
- Downward Facing Dog Pose.
- Dolphin Pose
Follow Up Poses
If you find my article helpful do share it with your friends and I am thankful for your time towards my article .
Feel free to ask me if there are any queries in the comment box.
By homasana.com
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.
Categories
Virasana-Hero Pose ( Yoga Pose )
Virasana is a Sanskrit word that translates into Hero Pose.
The conventional hero is the kind who fights for the world.This asana is a meditative pose, so it is best to practice this pose in the morning. You can do this pose as an alternative to Lotus for seated meditation for tired legs.
Level
Beginner.
Benefits of Virasana-Hero Pose
- Stretches the thighs, knees and ankles.
- Strengthens the arches.
- Improves digestion and relieves gas.
- Helps relieve the symptoms of menopause.
- Reduces swelling of the legs during pregnancy.
- Therapeutic for high blood pressure and asthma.
Contraindications and Cautions
- Heart problems.
- Headache.
- Knee or ankle injury.
Hero Pose step by step instructions
- Start in an upright kneeling position with your hips over your knees and the tops of your feet flat on the mat.
- Keep your knees together as you seperate your feet to either side until they are about 18 inches apart.
- Basically spread your feet apart to make room for your butt to come down on the floor between them.
- Make sure your knees stay together with feet apart.
- Exhale and lower your butt to sit on the floor between your feet.
- Make sure that you are not sitting on your feet but rather in between them with the tops of your feet on the floor.
- Your feet should point straight back, turning neither inward or outward.
- Slide your shoulders away from your ears.
- Rest your hands in your lap.
- Remain in the pose for 1 minute as per your comfortness.
- Release by pressing your palms into the floor and lifting your butt.
Common Mistakes
- Don’t go into this pose quickly.
- Go slow so you can be sure that you feel the difference between a big quad stretch and knee joint pain.
- Be sure to distribute your weight across your sit bones and that the tops of the feet are equally pressing into the floor.
Modifications and Variations
- If your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back.
Preparatory Poses
- Sukhasana.
- Vajrasana.
Follow up Poses
- Padmasana.
Try it out similar yoga asanas and yoga routine :
Was this page helpful 👍👎
Feel free to ask if you have any query
By homasana.com
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.
Categories
Child’s Pose- Balasana (Yoga Pose )
Spread your knees as wide as your mat. Let your belly rest between your thighs and rest your forehead on the floor.
Level
Beginner.
Child’s pose is yoga’s most important resting posture and it is a nice way to gently stretch various parts of your body.
Benefits of Balasana
- Gently stretches back, hips, thighs and ankles.
- Help relieve back pain.
- Helps alleviate stress and anxiety.
- Stretches the spine.
- Normalizes circulation in the body.
- Calms the mind and body.
- Encourages strong and steady breathing.
- Helps relieve fatigue.
- Stimulates digestion.
Contraindications
This pose should not be performed if you fall in any of the below categories.
- Pregnant women.
- Suffering from diarrhoea.
- Knee injury.
How to do Child Pose step by step instructions
- Sit on your heels on a yoga mat or on the floor .
- Either keep your knees together or apart.
- Slowly bend forward by lowering your forehead to touch the floor, exhaling as you do as.
- Keep your arms alongside your body.
- Make sure your palms are facing up.
- Alternatively you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat.
- Now that you are in this pose, gently press your chest on the thighs or between the thighs if the latter are apart.
- Hold the pose for 45 seconds to 1 minute.
- Regulate your breath.
- As you inhale, imagine your breath is being driven through your navel, and pull your navel towards your spine.
- Exhale,soften your body and arms .
- Repeat the same for 4-12 breaths.
- Place your palms under the shoulders and gradually raise your upper body to return to the sitting position on the heels while inhaling.
- Relax.
Preparatory Pose
Common Mistakes
Your neck should stay in a neutral position.If you find you are bending your neck, use a pillow, yoga block or any other prop to keep pressure off your neck.
Modifications and Variations
- You can choose to keep the knees together instead of separating them if that is more comfortable for you. Likewise, you can curl the toes under if it is painful to have the feet flat or place a rolled towel under your shins to take the stress off your muscles.
- You can place a yoga blanket or towel underneath the knees for padding and added support.
- For a restorative variation, place a bolster or pillow under your stomach or chest and assume the pose for up to 10 minutes.
- If you feel any pain,ease out of the pose.
Try it Out :
Incorporate this move and similar ones into one of these popular yoga workouts.
- Warm up Routine
- Yoga To Reduce Belly Fat Easily
- Strengthen your thigh muscles by finding freedom in The Compass Pose and other Preparatory Poses
Was this page helpful 👍👎
Suggestions Appreciated
Feel free to ask if you have any query
By homasana.com
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.
Categories
Staff Pose (Dandasana )
Just as Tadasana is the foundation of all the standing yoga poses,Dandasana or Staff Pose is the foundation of all the Seated Yoga Poses.
Dandasana is a simple seated pose that strengthens the deep muscles of the lower back, abdomen and pelvis. This improves the overall posture and builds a solid foundation for the healthy alignment of the rest of the spine. Improved posture helps prevent the overworking or overstretching of any one muscle group and contributes to stability and comfort in all other activities. On the other hand poor posture results in serious problems like strain and joint pain.
However the key element of staff pose is to cultivate awareness of the spine alignment from the tailbone all the way to the crown of the head and to use the strength developed by the practice to transform your habitual posture.
Level:
Beginner.
Benefits of Dandasana:
- Strengthens the back muscles.
- Stretches the shoulders and chest.
- Improves posture.
- Lengthens the spine.
- Helps to calm brain cells.
- Creates body awareness.
- Improves functionality of digestive organs.
- Provides the mild stretch for hamstrings.
Contraindications and cautions:
- Wrist injury.
- Lower Back injury.
How to do Staff Pose Step By Step Instructions:
- Sit on the floor with your legs together, straight out in front with back erect.
- Place your hands next to your hips on the floor.
- Flex your feet and extend out through the heels. Engage your thighs and actively press your sitting bones down.
- Draw your lower belly in and up.
- Slide your shoulder blades back and down along your spine.
- Bring the bottom of your shoulder blades towards each other, collar bones spread.
- Bring your chin slightly back and down and keep the base of your neck soft.
- Stay in the pose for 5 to 15 breaths.
- Keep engaging your abdominal muscles to maintain this pose.
Beginner Tips:
- Sit up on a block or folded blanket.
- Use as many props as you can sit for the extended time with back erect.
- If you find keeping both legs together uncomfortable – you can spread your feet to about hips distance apart.
- Keep the knees soft and slightly bent if you feel too much sensation in your hamstrings.
Preparatory Poses:
- Easy Pose Sukhasana
Follow Up Poses:
- Happy Baby Pose.
- Seated Forward Bend Pose.
Was this page helpful 👍👎
Feel free to ask if you have any query
By homasana.com
Try it out similar yoga asanas
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.