The Best Yoga Poses for Hips and Thighs

Yoga Poses for Hips and Thighs:

1. Mandukasana:

The frog stance, also known as Mandukasana, is a yoga practice that can alleviate stomach gas difficulties and aid in hip and thigh fat burning.

How To Do:

• Begin by sitting in the Vajrasana pose.
• Round your fists and keep your thumbs inside. Push your navel area with your fists.
• Exhale and slowly lean forward until your torso rests on your thighs.
• Tend to this stance for at least ten seconds, with your head and eyes directed ahead.
• By raising your chest off your thigh, you can return to your starting posture.

Avoid this asana if you have spinal problems, a slipped disc, or lumber spondylitis.

2. Shalabhasana:

The locust pose, Shalabhasana, is a yoga pose that helps reduce fat around your waist, thighs, buttocks, and abdomen. This pose has many benefits, such as improved blood circulation and flexibility.

How To Do:

• Place your back up while lying on your stomach. Make sure that your legs and heels are together. Please put your hands at your sides with your palms facing the ground and place them under your thighs.
• Your forehead and chest rest on the floor.
• Raise your chin to the floor at this point.
• While breathing, raise your legs as high as you can rearward. Maintain a flat surface with your hands on the floor.
• After keeping this position for a while, carefully lower your legs.

Limitation: If you have any of the following problems, you should avoid practicing this asana:

• Asthma
• Hypertension
• Tuberculosis of the intestine
• Ulcers of the stomach
• Cardiovascular disease
• Breathing problems.

3. Halasana:

Halasana, commonly known as the plow stance, is an excellent yoga practice for slimming down the thighs and hips. It also strengthens your back and improves flexibility. This pose is recommended for children with difficulty growing tall as they age. Additionally, this pose can help to eliminate issues such as dyspepsia and constipation.

How To Do:

• Lie on your back, knees together, and arms by your sides.
• Slowly raise your legs to produce 30o, 60o, and 90o angles. Maintain a straight and vertical line with your legs.
• Now, raise your truck while dropping your legs to the ground.
• Keep your arms flat on the floor in this posture for at least 5 to 10 seconds. Remove your components and lower your torso to release. Return to the starting posture by bending your legs to 90 degrees.

Avoid this asana if you have a slipped disc, hernia, hypertension, a rigid spine, or cervical spondylitis.

4. Parsvakonasana:

Parsvakonasana is a pose that lets you stretch your whole body. This stance benefits constipation, menstrual pain, infertility, sciatica, osteoporosis, and lower back pain. It is also known as an excellent pose for reducing hips and thighs.

How To Do:

• First, assume the mountain position. Exhale and move one foot away from the other, leaving a 3-foot spacing between them.
• Turn your right foot out, but keep both heels aligned.
• To create a straight angle between your thigh and ankle, bend your right knee.
• Simultaneously lower your right hand and place your palm on the floor.
• Now, extend your left hand as far as possible and examine the digits on your outstretched hand.
• Maintain this yoga pose for at least 10 seconds.
• Repeat the process on your left side.

Avoid this asana if you have sciatica, fluctuating blood pressure, a headache, or insomnia.

5. Supta Padangusthasana:

Supta Padangusthasana is a yoga pose that can help relieve lower back pain and arthritis pain. This stretch is great for your hamstrings, calves, and thighs. It also aids in the strengthening of your back. It is an excellent stance if you want to trim your thighs and hips.

How To Do:

Beginning by resting on your back with your legs extended.

• Bring your right thigh nearer to your body by bending your right knee. After being dragged, hug your chest to your stomach and put a strap around the ball of your foot. Extend your right heel to the ceiling and press your shoulder blades against the floor.
• Try to point to the great toe of the foot that is stretched.
• Repeat with the opposite leg, holding it up for at least 10 seconds.

Do not try this asana if you suffer from a hamstring or shoulder injury. Pregnant women should also avoid this asana.

6. Ushtrasana:

Yoga’s camel pose has several benefits. It helps to straighten the back, regulate the endocrine system, and improve digestion. Additionally, it can help you become more flexible and lose weight around your hips.

How To Do:

• Start by assuming the Vajrayana position.
• Step forward with your toes and slowly stand on your knees.
• Backbend your spine and grasp your heels firmly with your palms.
• You should slant your head back and maintain it for at least ten seconds.
• Take your hands off your heels to release, then return your head and body to the Vajrayana position.

Avoid this asana if you have vertigo, hernia, arthritis, or gastrointestinal issues.

7. Vyaghrasana:

The tiger pose is an effective way to strengthen your arms, knees, and thighs. It also helps improve your blood circulation. This pose is perfect for burning fat in the hip and thighs.

How To Do:

• Begin by assuming the cat stretch pose.
• Raise your right foot slowly while maintaining your knee bent. Bring your foot as near to the back of your head as possible.
• Raise your head and face forward.
• Maintain this position for 10 seconds. Then, gradually lower your right leg until it is close to your nose.
• Now, press your thigh to your chest and hold for at least 10 seconds.
• Do the same with your left leg.

Avoid using this pose if you experience pain in your hip, thigh, leg, neck, back, or joints. Avoid this asana if you have a slipped disc, a knee injury, or a weak wrist.

8. Parivrtta Trikonasana:

The revolved triangle pose, also known as Parivrtta Trikonasana, is a yoga pose that helps relieve stiffness in your back and reduces back pain. It also regulates digestion and gets rid of constipation. Additionally, this pose can help reduce fat around your waist and hips and tone your thighs.

How To Do:

• Begin by standing in tadasana and separating your feet, so there is a 3-foot spacing between them.
• Raise your arms to your shoulders, palms facing down.
• Turn your left foot to a 30o angle and your right foot to a 90o angle, but make sure your heels are aligned.
• To align the right knee and ankle, bend your right thigh forward.
• Turn your torso to the right and place your left hand on the floor.
• Hold this stance for at least 10 seconds before switching sides.

Do not pose this if you have low blood pressure, diarrhea, a headache or migraine, or insomnia.

9. Virabhadrasana 1:

Virabhadrasana 1 is a basic yoga pose that can help manage sciatica. This pose has many health benefits, including reducing thighs and hip size.

How To Do:

• Start by standing in the mountain pose. Then move your feet apart so that there is a gap of 3 feet between them.
• Raise your arms forward, parallel to one another. Please make sure they are similar to the floor.
• Turn your left foot 45 degrees and your right foot 90 degrees, but make sure your heels are in alignment.
• Squaring your pelvis, turn your torso to the right, and bend your right knee over your ankle. Stretch your body by reaching up and pulling your ribcage away from your pelvis. Hold the stretch for 10 seconds or more.
• Repeat the same on the other side.

You should not perform this posture when you have a history of high blood pressure, heart disease, shoulder difficulties, or neck pain.

10. Virabhadrasana 3:

The Virabhadrasana 3 pose is the warrior pose. It helps to build and tone your stomach. The benefits of this pose include improving your balance and posture and burning fat around your hips and thighs.

How To Do:

• Stand with your legs 4 feet apart from one another. Step forward with your right foot.
• By putting weight on your right foot, you can bend your torso.
• Raise your left leg backward until the knee and heel are in line and your thigh is parallel to the floor.
• Stretch your arms forward, keeping them parallel to the floor.
• Bring your elevated leg down to release after holding this position for at least ten seconds.

If you have hypertension, heart disease, shoulder or neck pain, or knee pain, you should not do this asana.

11. Ardha Chandrasana:

The half-moon posture is regarded as the most OK yoga pose for weight loss in the hips and thighs. It is also practiced to relieve back pain, osteoporosis, constipation, sciatica, menstrual pain, and anxiety.

How To Do:

• First, stand on your right side and place your left hand on your left hip. Then, do the extended triangle pose.
• Bring your right hand to the floor while bending your right knee gradually.
• Now begin elevating your left leg off the floor while slowly straightening your right leg.
• Make sure your left leg is parallel to the ground and straight.
• Your left arm should be raised. Verify that your arms are both straight.

If you have a knee, hip, shoulder, or back disease or pain, avoid this pose. Avoid practicing this pose if you have a knee, hip, shoulder, or back ailment or pain.

12. Dhanurasana:

Dhanurasana, also known as bow posture, is a pose that can help improve your health. It is said to help manage diabetes and burn fat around your belly, hips, and waist.

How To Do:

• Lie down with your back to the ground and your stomach toward the ceiling.
• Knees bent, slowly curl your legs backward.
• Pull your legs and ankles toward your lifted body and head by extending your hands to hold your ankles or toes.
• Maintain your frontal gaze for at least 10 seconds.
• To release, release your toes or ankles and return to the beginning position. Correctly inhale and exhale while performing the asana.

Limitation: If you have any of the following conditions, you should avoid this exercise:

• Appendicitis
• Peptic ulcer
• Hypertension
• Hernia
• Slipped disc
• Spondylitis.

13. Setu Bandha Sarvangasana:

The bridge pose, also called Setu Bandha Sarvangasana, has many benefits. It can help stimulate your internal organs, calm your mind, improve digestion, and help manage asthma and sinusitis. Additionally, the bridge pose is often practiced by women experiencing menopause symptoms. Lastly, practicing the bridge pose in yoga can help reduce the size of your buttocks and thighs.

How To Do:

• Wrap a thick towel or blanket around your neck and lie on your back on the floor. Bend your knees and press your feet’s soles into the floor.
• While pressing down on the floor with your hands and feet, clench your buttocks.
• When lifting your buttocks, make sure your thighs and feet are parallel.
• Raise your buttocks till your thigh is parallel to the ground.
• Allow your fingers to connect and rest on the floor beneath your lift.
• Hold for at least 10 seconds before carefully lowering yourself back to the starting position.

Do not do this pose if you have a neck injury or are in pain. All the yoga poses listed above can help you lose weight in your hips and thighs. However, doing all thirteen poses may not be possible in one sitting. So we have picked five poses that can be done regularly to see results. The five poses are –

• Mandukasana
• Halasana
• Virabhadrasana 1
• Dhanurasana
• Setu Bandha Sarvangasana.

It can be hard to lose weight in the hip and thigh region. But yoga is an effective way to do this. If you practice the poses listed here and live a healthy lifestyle, you will lose weight quickly and naturally. If you have tried everything else and haven’t had any luck, it is worth giving yoga a try!

Read more: Yoga for Everyone: A Beginner’s Guide