Yoga for weight loss in hip and thigh guide in detail

1Tadasana> Utkatasana

You may think what the hell we just wrote. Well, the title actually consists of two yoga asanas – the first is Tadasana and the second is Utkatasana.

Tadasana

In Tadasana or Mountain Pose you have to follow these steps:

1. Stand upright with your hands at your side and a small gap between your legs.
2. Loosen your shoulders, make your thigh muscles firm.
3. Then lift your kneecaps.
4. Strengthen your ankles, bring your pubic bone closer to your belly button.
5. Straighten your upper body as you inhale, hold this position for a few seconds, then release.

Utkatasana

This is also known as seat posture in popular culture. But to do this, you must be familiar with the above pose. That’s why we mentioned it first. Follow these steps when doing Utktasana.

1. Follow steps 1 and 2 of Tadasana to lift the kneecaps. Avoid lifting kneecaps.
2. Now gently lower the body as if you were sitting on a chair (hence the name chair position).
3. You should feel the tension in your thighs.
4. Don’t overstretch or lose your balance. An important part of yoga is not to injure your body by putting too much pressure on it. Respect that rule. You’re not in a gym. This is a peaceful process.
5. Hold the pose for as long as your body allows and then gently release from it.

This particular pose has been adapted in a custom way to many exercise regimes, including wall support. But this is the original version.

2Natarajasana

In Hinduism, Nataraja is another name for Lord Shiva who is often depicted as a dancing deity when angry. This particular pose can benefit your hips and thighs at the same time. It can also improve blood flow to your muscle. At first glance, it may seem like an easy and simple PT, but trust us when we tell you it’s much more complicated and brings many more benefits. Follow these steps:

1. Stand up straight with your choulders loose (Tadasana).
2. Then take one of your feet and move it back so that your thighs are almost parallel to the ground.
3. Hold your toes and be careful not to lose your balance. If you mess this up, you can get pretty hurt.
4. Now gently stretch your other hand and palms and slightly tilt them forward.
5. Hold the pose, gently release and repeat the same with your other leg.

3Ustrasana

Ustrasana is sometimes also referred to as the camel pose. In this yoga position you stretch your quadriceps, chest muscles and, to some extent, your hips. Follow these steps to do Ustrasana.

1. Kneel down. Stretch your legs back (as the former submissive leaned towards Christian Gray). Your butt should rest on your knees and the toes of both feet should touch. It’s similar to how the Japanese sit when they show respect. This is also a yoga position and is known as Vajrasana. Vajrasana puts pressure on your knees and thighs. It also engages your core muscles and improves circulation and even digestion.
2. Now lift your upper body so that you form an “L” with your legs back.
3. Lean back, reach for your toes as you gently stretch your ribs up and forward.
4. Inhale, hold this pose as long as your body allows and then gently return to Vajrasana and then release everything together

4Janusirsana

Janusirsana is similar to touching your toes as part of a regular standing stretch PT, but only this time your body has to rest on the floor and one of your legs is hindering touching your toes. It serves to put pressure on your stomach, hips and inner thigh. The following steps should serve to clarify your understanding.

1. Sit on the floor with your legs extended forward.
2. Now bring your left knee back so that the ankle rests on your right thigh.
3. Inhale, extend your arms up, then bend your upper body to reach the right toes as you gently exhale.
4. Stretch as far as you can, hold the position for 2 seconds, come up, then repeat with the other leg.

5Badhakonasana

Badhakonasana is commonly known as the Butterfly Pose, and why not? After all, you have to move your legs like a butterfly flapping its wings. This is relatively easy and improves blood flow to the lower spine and also reduces the fat in your lower hip.

1. Have you heard of the lotus position? This particular yoga position requires you to sit in a similar position, but not completely. You don’t have to tie your legs. Instead, make sure that both your soles are touching.
2. Loosen the muscles of your upper and lower body. While doing this particular asana, be careful not to injure your lower back and keep breathing constantly.
3. After letting both soles touch you need to hold them with your hands, the following steps can be a bit difficult to do.
4. After holding the soles of your feet in place with your hands, gently move your knees up and down as if a bird is flapping its wings (in this case, your legs). Be careful not to let go of your grip on your feet and soles.
5. Do this for about 30 seconds and then take a break.

6UpvisthaKonasana

Have you seen the viral video where Jean Claude Van Dam does a split about moving trucks? Not really relevant, other than the fact that this particular pose requires you to stretch your legs wide open, as far apart as you can to make a wide “V”. It also puts pressure on your hips and inner thighs. Follow these steps, it is not that difficult.

1. Sit with your body relaxed and legs forward.
2. Now stretch them as a widened “V” (as far as you can without hurting yourself).
3. Bring your palms to the center and bend your torso so that your head touches the floor. If you can’t, try to let your elbows touch the ground without losing the “V” shape.
4. Hold the position for at least 5 seconds and gently release.
5. Remember that breathing is important and that you also keep your body free of injury. Don’t stretch too far.

7Virabhadrasana

Virabhadrasana is not just a single pose. Rather, it is a collection of yoga postures, three to be precise. Virabhadrasana is also known as the warrior pose. Like the Natarajasana, this particular set of yoga postures is also related to Lord Shiva.

In Hindu mythology, Virbhadra is believed to be the name of a part of Lord Shiva created by himself. The asanas or yoga postures may be thought to depict or depict Virbhadra’s actions in decimating his opponents.

Virabhadrasana I.

Virabhadrasana I or Warrior Pose I is the part that represents the arrival of the warrior. This yoga position puts pressure on your thighs and back muscles and can be done by following these simple steps.

1. Follow steps 1 and 2 of Tadasana.
2. Now stretch your right foot forward so that your thigh is almost parallel to the ground. You should also bring your upper body forward so that your left hand stretches as well.
3. While performing the above step, raise your hands above your head with the palms facing each other.
4. Tilt your head up, hold this position for 30 seconds. Maintain a regular breathing pattern.
5. Go back to step 1.
6. Follow steps 1 to 5 for the other leg as well.

Virabhadrasana II

Virabhadrasana II depicts the evil warrior putting on his eyes and recognizing his mark. This yoga position is a great way to shed fat in your hips and strengthen your core and balance. Follow the steps below.

1. Follow steps 1 and 2 of Tadasana.
2. Let’s start with your right side. Bend and straighten your right leg so that your right thigh is almost parallel to the floor. Remember to stretch your right leg to the right side and not forward as in Virabhadrasana I.
3. Slowly raise your hands to shoulder height so that the palms face the floor, then face to the right.
4. Hold the position for 10 seconds and then return to Step 1.
5. Follow the same for your left.

Virabhadrasana III

This yoga position shows the warrior’s action in cutting off his opponent’s head. However, you don’t have to worry because you won’t do that to anyone. Virabhadrasana is a yoga pose at a professional level. It is no doubt for the practiced and experienced.

Virabhadrasana III is great for many parts of your body. It also affects your leg muscles, your core and back muscles. It improves your digestion and helps you get rid of acidity and stomach problems. If you have mastered this yoga position, you will no doubt possess the excellent ability to balance yourself.

If you are excited about this pose, remember to only do this under supervision as doing something like this mess would seriously injure you. Follow these steps:

1. Start from Tadasana as usual.
2. Now try to reach Virabhadrasana I, slowly grab your hands behind you and start stretching.
3. Slowly and gently tilt forward so that all of your weight is balanced on one leg and you make a “T” shape with the hands, upper body and other leg. Your eyes should be on the hands
4. Hold for 30 seconds.
5. Now slowly return to Virabhadrasana I and then to Tadasana and then repeat with your other leg.

8SetuBandhasana

SetuBandhasana may be the last yoga position on our list, but it’s also not the last yoga position you can do for thinner thighs and hips, nor is it the hardest. Also known as the Bridge Pose, SetuBandhasana can do a lot of good for your body other than just putting pressure on hips and thighs and burning the fat there. It can also improve blood circulation and muscle tone.

The pose itself is easy to achieve, what is difficult is to hold it and continue a steady breathing pattern. Don’t stress if you can’t do it all at once. You always get the chance to get better over time. Follow the steps below:

1. Lie down relaxed on your back.
2. Lift your knees, followed by your hips and then your back off the floor. Do this at a moderate pace.
3. Keep your hands next to you and don’t put too much pressure on your shoulders or neck.
4. Hold the pose, maintain a regular breathing pattern.
5. Release gently by lowering your back and then your knees.

Be careful not to injure yourself while doing any of these yoga poses. Carefully and correctly done, they can do a lot of good for your body and not just your hips and thighs. Also remember to use a yoga mat or a soft cloth for this.