Yoga For Slim Thighs and Hips - 1

In the previous article we discussed different poses of yoga to reduce upper arms. In this article we will discuss about different yoga poses for slim thighs and buttocks.

1.Chair Pose(Utkatasana.):
 In this exercise, you strengthen the lower back and the legs and by doing so, you create more space in the chest and belly.  It’s like sitting in a chair, but without the chair and with your arms raised above you. This pose requires balance and strength, both of which require practice and patience. If you’re new to Utkatasana, hold the pose for as long as you can and build from there. Remember to breathe and push through for as long as you can.Its not recommended for those who suffer from lower back pain or low blood pressure. If you feel lightheaded while in this pose, come out of it.

	STEP 1: Start with the Mountain Pose (Tadasana).
	STEP 2: Inhale and stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front.
	STEP 3: Exhale and bend your knees and move your upper body forward at 45 degrees.  See to it that your lower back is straight. You can do this by letting your hand feel whether there is a "groove" in the middle of the lower back. If this is not the case, then stand up straight again, bend your body forward, and feel if the "groove" is there. Let the weight of the upper body sink into the pelvis, relax the calve muscles so that the weight of the body can be most efficiently directed into the ground. The chest bone is moved slightly towards the belly. The breathing is relaxed and goes through the belly or towards the chest bone. Build up the exercise quietly and remain focused on a correct position of the back, chest, and pelvis.

2.Happy Child Pose ( AnandaBalasana):

It is considered to be a forward bend as well as a core exercise. Doing this you will feel the tension being released from your hips and lower back, making you feel relaxed.When performing, you should give support to your neck by using props like a folded blanket. Avoid this pose during pregnancy and knee pain.

1. Lie on your back. With an exhale, bend your knees into your belly.
2. Inhale, grip the outsides of your feet with your hands (if you have difficulty holding the feet directly with your hands, hold onto a belt looped over each sole.) Open your knees slightly wider than your torso, then bring them up toward your armpits.
3. Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands (or the belts) as you pull your hands down to create a resistance.
4. Coax the thighs in toward your torso and down toward the floor as you lengthen the spine—release your tail bone toward the floor and lengthen the base of your skull away from the back of your neck.
5. Hold the pose steadily for 30 seconds to one minute. Then release the feet back to the floor with an exhale and rest for a few breaths.

3. Warrior Pose I (Virabhadrasana I):

his pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva.Strengthens and tones the arms, legs and lower back.It also targets the chest, shoulders, neck, and abdominal area. People with heart diseases, high blood pressures, shoulder problems, neck problems should take medical advice before starting this pose.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Jump or move your left foot sideways so your feet are about four feet apart.
	STEP 3: Turn your left foot 90 degrees to the left and position your right foot about 45 degrees to the left.
	STEP 4: Rotate your torso to the left.
	STEP 5: Bend your left knee. Make sure that the knee is directly above your foot. Bending too much may lead to knee injury.
	STEP 6: Raise both hands - palms should be facing inward and fingers are outstretched.

4. Warrior pose II (Virabhadrasana II):

	STEP 1: Start with the Mountain Pose.
	STEP 2: Jump so that your feet are around four feet apart.
	STEP 3: Raise both arms parallel to the floor. Turn your head to the left.
	STEP 4: Turn your left foot 90 degrees to the left and bend your left knee. Keep the hips in the same angle (180 degrees) as for the arms. Stay in this position for 30 seconds to one minute.

5. Bridge Pose(SetuBandhasana):

Setu – Bridge; Bandha – Bind, Lock; Asana – Pose, Posture.

The pose resembles a bridge, hence the name.

The legs and the hips do most of the work which helps in rejuvenating tired feet. 

	STEP 1: Lie on your back with your knees bent, feet together. Keep your arms on your side, palms on the floor.
	STEP 2: Lift the hips towards the ceiling, keeping your feet and palms flat on the floor.
	STEP 3: Maintain your position in Step 2 and move your arms over your head.

6.BaddhaKonasana (Cobbler’s pose):

The Cobbler Pose (Baddha Konasana) also known as Bound Angle Pose is an extremely simple pose with diverse benefits. The pose derives its name from the Sanskrit words ‘baddha’ meaning ‘bound, chained, restrained or caught’ and ‘kona’ meaning ‘corner or angle’. The cobbler Pose is an excellent exercise for the hips, groin and thighs.

1. Sit on the floor with your legs straight. You can raise your pelvis on a blanket if the groin or hips are tight.
2. Bring the soles of the feet together towards the pelvis and hold the ankles.
3. Hold the big toe of each foot with the first finger, second finger, and thumb of each hand. You can also use each hand to grip the ankles or shins if it is not possible to reach the toes.
4. Do not push down on the knees. You can put the cushions under the sitting bones to balance the pelvis.
5. Exhale and slowly double up forward, stretching your spine as you do so. Maintain the length of your torso and stretch as far as you can do so without any strain.
6. Stay in the pose for 1 to 5 minutes; inhale and slowly sit up.