Yoga poses for the hips: relieve muscle tension and improve shape

Tension in the hips – a common problem of a modern person who spends most of his time sitting on a chair or in an armchair. Lower back pain, spinal problems and even a high risk of injury – the result of an inattentive attitude to the muscles of the pelvis and thighs. In addition, for many women, it is the hips that are the problem area. The yoga poses for the hips described by estet-portal.com in this article will help tone the muscles of this area and give the legs a more toned look.

What yoga poses will help keep the hips in good shape

To eliminate fat deposits in the thigh area, it is necessary to actively engage in sports and adjust the diet. A great addition to this regimen are yoga asanas for the hips, which will help strengthen the muscles and give the hips the desired shape. These asanas are:

• Virabhadrasana (warrior pose);
• Utkatasana (chair pose);
• Naukasana (boat pose);
• Baddha Konasana (butterfly pose);
• Salabhasana (grasshopper pose);
• Ushtrasana (camel pose);
• Utthita Hasta Padangushthasana (arm to toe pose);
• Ananda Balasana (happy child pose);
• Setu Bandhasana (bridge pose).

Read also: Elastic press instead of a fat tummy: how yoga will help for the stomach

Hip Yoga: Warrior, Chair, and Boat Pose

Performing the warrior pose (see picture below) is as follows:

• Stand up straight and spread your legs about a meter;
• Turn your right foot outward (90 degrees), left – a little inside;
• stretch both arms to the sides parallel to the floor;
• keeping your left leg straight, bend your right leg;
• turn your head to the right and try to stretch your arms as much as possible without changing their position;
• After a minute, return to the PI and repeat on the other side.

Performing chair pose (see picture below):

• Stand up straight with your feet slightly apart;
• raise your arms above your head and bring your palms together;
• bend your knees and lower your pelvis down as if you were sitting down in a chair;
• "sit down" 30 seconds;
• First straighten your legs, then lower your arms.

Performing boat pose (see image below):

• lie on your back;
• keep your feet together and your arms – on the sides;
• raise your upper body and lift your feet off the ground;
• pull your hands to your knees;
• feet and torso should ideally form a 45 degree angle with the floor;
• hold in the asana for 15 seconds, slowly lower yourself.

Yoga asanas "butterfly", "grasshopper" and "camel" hip

To perform the asana "butterfly" required (see image below):

• sit down with your legs straight in front of you;
• slowly bend your knees and pull your heels towards your pelvis;
• lower your knees and put the soles of your feet together;
• fully straighten the spine and hold in the pose for 5 minutes.

Performing Grasshopper Pose (see image below):

• lie down on your stomach;
• put your hands on the sides of your body;
• while inhaling, raise your legs and torso;
• raise your legs, without bending them at the knees, up, straining your inner thighs;
• try to hold out for 1 minute and return to the PI.

How Camel Pose is performed (see image below):

• Kneel down, making sure they are in line with your shoulders;
• soles facing the ceiling;
• hands on the waist;
• arch your back and place your hands on your feet, touching the soles of your palms;
• after 10 seconds, return to the PI.

Utthita Hasta Padangushthasana, Ananda Balasana and Setu Bandhasana for thighs

Get into an outstretched toe pose (see image below):

• Stand up straight with your arms at your sides;
• weight transfer to right foot;
• raise your left knee to your stomach;
• grab your left ankle with your left hand;
• stretch your left leg forward and straighten it as much as possible;
• After 30 seconds, repeat on the other leg.

Read also: Yoga to improve lymph flow: 8 most effective asanas

Yoga Asana «happy child» for the hips is as follows:

• Lie on your back with your legs straight and arms at your sides;
• bend your legs and bring them to your chest;
• grab your feet with your hands;
• slightly spread your legs and bring your knees to your armpits as much as possible;
• take 10 deep breaths in and out.

Hip bridge pose is done like this:

• lying on your back, straighten your legs;
• put your hands palms down at your sides;
• slowly bend your knees and place them as close to your pelvis as possible;
• raise your hips and arch your back without lifting your feet from the floor;
• leaning on your hands, hold the position for 30 seconds.

Before you start yoga asanas for the thighs, make sure that there are no health problems that may be contraindications for performing such poses. Otherwise, the above poses, according to estet-portal.com, will be an excellent aid in the fight against excess fat on the thighs.