13 поз йоги для подтянутых бедер

Dream of toned hips, but don't know how to achieve the desired result? The answer is simple: you need to work on the beauty of your body. There are many exercises that will help improve the figure, including the hips. If it is this part of the – Your number one goal, you can try yoga poses for toned thighs that estet-portal.com has collected in this article.

However, don't forget that proper nutrition will help enhance the fat-burning effect of any exercise and maintain the results for a long time.

Best yoga poses for toned hips

Pose #1

  • stand with your legs apart slightly wider than hip distance apart; now start lowering your hips to the floor, after bending your knees;
  • put your palms together at the level of the center of the chest; push your elbows hard on your knees to spread your hips wider;
  • transfer weight to heels, raising head up;
  • after five complete respiratory cycles (hereinafter – DC) return to the PI.

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Pose #2

  • put your hands on the floor; move them away from you as you lower your stomach to the floor;
  • Relax your head and stay in the position shown in the picture for five DCs.

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Pose #3

  • take your hands to your feet; lower your right shoulder so that it is in front of your right knee;
  • "wrap around" knee under the armpit, guiding the forearm behind the lower back; palm should look away from you;
  • Turn your left arm towards the ceiling, bend at the elbow and bring it behind your lower back;
  • if you can, touch the fingers of both hands, grab your left wrist with your right hand (the palm of your left hand "looks" away from your back);
  • After five DCs, return to IP.

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Pose #4

  • clasping your right knee with your hands, tilt your body forward as far as you can; if you find it difficult, lower your hands to the floor, keeping your leg bent;
  • Complete the exercise in five DCs.

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Pose #5

  • leaning on the left foot, raise the bent right leg, and lower the arms;
  • grasp the big toe of the right foot with three fingers: thumb, index and middle; put your left hand on your left thigh;
  • left leg remains straight; straighten your right leg in front of you;
  • After five DCs, return to IP.
 

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Pose #6

    bend your right leg at the knee;
  • tilting your upper body forward and holding your bent leg behind the arch of your foot, move it back;
  • pull in the belly;
  • wait five DCs and return to the IP.
 

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Pose #7

    release foot, lift upper body and move right knee forward;
  • cross your right leg over your left so that it wraps around your thigh and your toes are behind your shin (see picture);
  • cross your arms so that your left elbow is over your right and join your palms;
  • after five breaths, return to the PI.
 

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Pose #8

    holding the arms and legs in the position from exercise 7, bend your knees and lower your upper body down, touching your right knee with your right elbow;
  • hold for five DCs.
 

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Pose #9

    arms crossed as in the previous two poses;
  • take your left leg back;
  • keep your upper body parallel to the floor;
  • stretch your arms in front of you;
  • squeezing the abdominal muscles, wait 5 DC and return to the PI.
 

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Pose #10

    Bending the right leg at the knee, lower the right hand to the floor and hold the toes of the right foot with the left hand;
  • raise your knee as high as possible and hold the position for five DCs.
 

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Pose #11

    take your right leg back;
  • bend your left leg at the knee;
  • put your hands on the floor;
  • hold the body in the position shown in the figure for five breaths.
 

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Pose #12

    lower your torso and place your left hand under your left leg bent at the knee;
  • interlace your hands in front of your left ankle;
  • weight on your feet;
  • breathe deeply and stay in this tucked thighs pose for five DCs.
 

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Pose #13

    stand so that one leg is in front and the other – slightly behind;
  • lower the knee of the leg behind you to the floor;
  • raise the foot of the bent leg to the thigh, holding it with your hand;
  • put the forearm of the free hand on the thigh in front of the standing leg;
  • count five DCs.
 

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Tight hips – it is a goal that everyone can do, and yoga poses – an excellent means of quickly achieving this goal.

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