Changes in lifestyle can sometimes bring change to our bodies, too. If you are not working out enough, you may accumulate fat in your hips and thighs. This, of course, makes some people unhappy with their appearance. But there are some simple solutions that can put you back in shape. These include a combination of diet changes and yoga exercises, that will help you reduce fat in the problem areas. Here are 12 yoga exercises to get in shape, courtesy of Stylecraze.
Otherwise known as the ‘Chair Pose’, Utkatasana stimulates the muscles in your legs. Stand erect in Tadasana, and bend the knees. Then, lower the buttocks as if you were sitting. Inhale, extend the arms, and hold for a few seconds.
2. Virabhadrasana II
This pose is also known as ‘Warrior Pose II’. It works on your inner thighs. Widen the legs and twist your heel with the toes pointing outwards. Then, use the left heel to ground yourself. Lower your hips and then radiate your energy out as you stretch the arms. Look forward and hold the pose with integrity. Repeat on the other side.
This pose is also known as ‘Lord Of The Dance Pose’. It strengthens the legs and improves balance. Stand in Tadasana. Lift your right foot and swing it behind. Then, bend the knee, reach the right arm to the right foot and start stretching. Stretch the left arm forward and hold for a few seconds. Repeat on the other side.
This is also known as ‘Camel Pose’ and opens your pectoral muscles and hip flexors. Sit in Vajrasana. Lift your hips and raise your body such that the hip muscles and calf muscles are perpendicular. Open up your chest and start leaning back. Reach for the feet with the arms stretched out. Hang the head gently and hold for a few breaths.
5. Upavistha Konasana
The ‘Seated Wide-Legged Forward Fold’ will work wonders for the upper parts of your legs. Sit in Dandasana. Stretch your legs and bring the palms in the center. If you can, bend the body forward. If not, bend the elbows and let the head hang.
6. Janu Sirsasana
This ‘Head To Knee Pose’ will improve your blood circulation and strengthen your legs. Start by folding your left knee such that the left foot is placed on the right thigh. Stretch your arms up, fold your torso, and reach out for your foot with the arms. Breathe, hold and release. Repeat with the other leg.
7. Baddha Konasana
This is also known as the Cobbler Pose, Butterfly Pose, Bound Angle Pose. It works well for your hips. Sit on the mat with your legs stretched out. Fold your knees, and bring your feet to the center. Then, hold the feet with your palms and push the knees to the ground as much as you can.
This ‘Garland Pose’ will do wonders for the hips and thighs and will improve your circulation. Start by squatting on the floor and make sure your buttocks are off the floor. Lift the body on the balls of the feet and join the palms at the center. Push your knees with your elbows as wide as possible.
The ‘Boat Pose’ will work to improve the work of all organs in the body. Sit in Dandasana. Then, lift your legs off the ground and lift the hands off the floor to stretch them out in front of you. Create a ‘V’ with the upper and lower body.
This is also known as the ‘Grasshopper Pose’ and will work on the core. Lie on your abdomen, and lift your legs off the mat. Then, stretch your arms behind you and lift your chest off the floor. Hold for a few breaths.
11. Setu Bandhasana
The ‘Bridge Pose’ will be beneficial for your blood circulation. Lie flat on your back, and bend your legs at the knees. Next, lift the hips and back off the floor. Reach your feet to the arms and breathe.
12. Ananda Balasana
This is known as the ‘Happy Baby Pose’ and you can see why. It helps in opening the hip joint. Lie flat on your back and lift your legs off the floor, bending them at the knees. Stretch the arms and hold the arches of the feet.
Here are some yoga poses to improve your sleep.