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Weight loss: Yoga exercises to lose thigh and hip fat
1. Yoga to burn fat in the thighs and hips
Although there are several approaches to managing extra weight, no single strategy is effective for everyone. If one is trying to lose or keep weight off, they might wish to try yoga.
Credible research suggests that yoga can aid in mood enhancement, stress reduction, emotional eating prevention, and weight reduction and maintenance by lowering stress and fostering a supportive environment. In addition to increasing muscular mass and tone, yoga can aid in calorie burning. Yoga may help with joint pain, increase range of motion, and encourage daily activity. These are but a handful of the numerous benefits of yoga. A person’s age, hormones, heredity, poor eating habits, and lack of exercise can all contribute to excess body fat in the lower body. On the other hand, if one does the correct yoga positions, they could help reduce hip and thigh fat quickly.
Still, maintaining a well-balanced diet is crucial. These are some yoga poses that are recommended to help prevent or lose excess weight.
2. Utkatasana
Another name for utkatasana is the chair position. This pose works the leg muscles, particularly the thighs and hips. It’s simple to sit on a chair, but when one sits on an imaginary chair, their muscles have to work harder to support their bodies. The body’s weight is mostly carried by the legs, especially the thighs and hips muscles. This strengthens and tones the legs while also aiding in weight loss.
In Tadasana, stand upright for this to be done correctly. Bend the knees and lower back softly, as though you were sitting on an imaginary chair. Exhaling, raise your arms above your head. Breathe normally for a few seconds while holding the stance, and then release it gradually.
Try not to sag your hips too much. There shouldn’t be too much tension on the knees.
3. Virabhadrasana
The inner thighs are the main target of this stance, which is also referred to as the warrior pose. The best part is that by working each legs separately during the position, additional muscle areas are targeted.
Extend your legs until they are much wider than the breadth of your hips. Turn your right heel such that the toes point outward while using your left heel to stabilize yourself. The arch of your left heel should line up with your right foot. Lower your hips, lengthen your arms until they are parallel to your shoulders, and then release energy outward. Keep your posture while you shift your attention ahead. Breathe deeply and steadily while holding the pose, and then release. On the opposite side, repeat the same.
4. Natarajasana
The hip flexors are stimulated and stretched in this exquisite stance. Exercise is done on the inner and outer thigh muscles. This pose strengthens the legs as the practitioner balances on one leg. From your pelvis to your feet, every muscle in your leg is stretched and toned. Improved blood flow to the legs resupplies them with oxygen and nutrients.
Begin with Tadasana. As you lift and swing your right foot behind you, your right leg should be parallel to the ground. To stretch, bring your right arm out to your right big toe and bend your right knee. Once you have your right foot under control, extend your left arm forward. You can either keep your hands outstretched or perform the Gyan Mudra. For a few seconds, hold this position while taking a calm, deep breath. Let go and repeat on the other side.
5. Upavistha Konasana
This pose is very effective for strengthening the back of your legs. It gives the neglected inner thighs a good stretch in addition to working on them. It is wonderfully adapted to women’s needs and also improves flexibility and strength.
In the Dandasana, lie down. Extend your legs as widely as you can. Next, bring your palms to the middle. If you are flexible, extend your body forward and attempt to place your upper torso—including your head and chin—on the ground. Otherwise, droop your head and flex your elbows. Breathe deeply for a few moments, then slowly stand up and put your feet together.
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6. Janu Sirsasana
Janu Sirsasana aims to improve the flexibility of the hamstrings and its subgroups while toning the thighs and hip joints. The back and spine are also stretched further in addition to the muscles in the legs, which promotes better blood circulation in these regions. This provides nourishment to the muscles, maintaining their health. This pose strengthens the legs and, when held for a prolonged period of time, also helps to quiet the mind.
Assume the Dandasana pose. In order for your left foot to touch your right thigh, your left knee should be bent. Stretch your arms out to the point where they touch your foot and lengthen your body. Take a deep breath in. Take a time to hold, then release. Continue with the other leg. It is essential that you perform it with a straight back.
7. Baddha Konasana
This is a great hip opening pose. There is also an increase in hip range of motion. Stretching and toning your inner thighs helps you gain lean mass. Basically, this pose is great for your thighs and hips since it strengthens them.
Stretch your legs wide and take a seat on the mat. Bring your feet to the center and fold your knees. Align your torso and bring your feet together. Support your feet with your palms. Now, bend your knees as close to the floor as you can. Release the position a few minutes later.
8. Malasana
The Malasana is another pose that emphasizes the legs mainly, especially the hips and thighs. It ensures that your thighs and hips are adequately stretched and enhances blood flow. This causes your hips to expand and your leg muscles to become extraordinarily powerful and flexible.
Make sure your buttocks are up and your feet are firmly planted in the ground. Put your elbows firmly into the inside of your knees and join your palms in the middle. Push your knees while extending your elbows as much as you can. For a minimum of five breaths, maintain this position. Let go.