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These 14 Yoga Poses Can Help You Gain Lean And Firm Thighs

These 14 Yoga Poses Can Help You Gain Lean And Firm Thighs

Wide-Squat

    1. Wide Squat

    • Stand with your feet slightly wider than your hips. Bend your knees and lower your hips toward the ground.
    • Bring your palms together at your heart centre, and firmly press your elbows against the inside of your knees, helping to open the hips even further.
    • Shift weight into the heels, lengthening the crown of the head up toward the ceiling, holding for five deep breaths.

    Extended-Wide-Squat

      2. Extended Wide Squat

      • Release your hands to the floor, walk them away from you as you press your belly toward the floor.
      • Relax your head, staying here for five breaths.

      Half-Bound-Wide-Squat

        3. Half Bound Wide Squat

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        • Walk your hands back to the feet, and lower your right shoulder in front of your right knee. Wrap your armpit around the knee as you reach your right forearm around your lower back with your palm facing away.
        • Reach your left arm toward the ceiling, bend your elbow, and bring the back of your left hand to your lower back.
        • Touch your fingers together if you can, hold your left wrist with your right hand, with the left palm facing behind you.
        • Hold for five deep breaths, looking over the left shoulder.

        Balancing-Bound-Wide-Squat

          4. Balancing Bound Wide Squat

          • Bring your gaze forward, and rock your weight from side to side to gain enough momentum to rise up while holding your knee in the bound position. Rock right, left, right, and as you rock left, push into the left foot to straighten the leg and rise to stand. If you lose hold of your right leg, wrap your right arm around it again once you feel stable. If this is too difficult, just clasp both hands around your right knee.
          • Look over the left shoulder for five breaths.

          Flamingo

            5. Flamingo

            • With your arms holding the bind around your right knee, slowly hinge at the hips, folding forward as far as you can. If this is too difficult, release your hands to the floor, keeping the knee bent.
            • Hold still, breathing for five breaths.

            Extended-Hand-Big-Toe

              6. Extended Hand to Big Toe

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              • Pressing into the left foot, rise up with your bent right knee, and release your arms. Hold the right big toe with the first two fingers and thumb of your right hand, and bring the left hand to your left hip.
              • With the left leg straight and the torso stacked over the pelvis, straighten the right leg out in front of you as much as you can.
              • Enjoy this stretch for five breaths.

              Dancer

                7. Dancer

                • Bend the right knee, swing it behind and kick it away as you lean the torso forward, holding onto the arch of your right foot.
                • Draw the belly toward the spine, staying here for five deep breaths.

                Eagle

                  8. Eagle

                  • Release hold of your foot, lift the torso as you swing your right knee forward. Wrap it around your left thigh, and tuck the right toes around your lower left leg.
                  • Cross the left elbow over the right then bring your palms together.
                  • Hold like this for five breaths, lifting the elbows as high as you can, look at the hands.

                  Crouching-Eagle

                    9. Crouching Eagle

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                    • Keeping the legs and arms crossed, bend the knees to squat down and lower the torso, resting your right elbow on your right knee.
                    • Hold for five breaths.

                    Eagle-Warrior-3

                      10. Eagle Warrior 3

                      • Keeping the elbows crossed, uncross the knees, and kick your right leg behind you, bringing the torso parallel with the floor.
                      • Actively extend the arms away from you, and engage the abs for five breaths.

                      Bent-Standing-Split

                        11. Bent Standing Split

                        • Bend the right knee and fold forward. Lower the right hand to the floor and hold the right toes with your left hand.
                        • Pull the knee as high as you can to intensify the quad stretch, holding for five breaths.

                        Lunge

                          12. Lunge

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                          • Kick the right foot behind you, bending the left knee, and releasing the hands to the floor.
                          • Hold this lunge position for five breaths.

                          Burning-Lunge

                            13. Burning Lunge

                            • Lower your torso, and reach your left arm underneath your bent left knee. Interlace both hands in front of your left ankle. Keep all the weight in your legs, resist the urge to lean into your hands. If this is too hard for your thigh muscle to hold (it’s an intense move!), then rest one or both hands on the floor.
                            • Breathe deeply in this low lunge for five breaths.

                            Kneeling-Quad-Stretch

                              14. Kneeling Quad Stretch

                              • Lower the back knee to the floor.
                              • Pull the foot in toward your right hip, holding the top of the foot with your right hand.
                              • Rest your left forearm on your left thigh, staying here for five breaths.
                              • Release the back leg, and step your right foot forward to meet the left, coming into a Wide Squat. Now repeat this sequence on the left side.

                              yoga1
                                Reference: popsugar.com

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                                Felix H.

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                                Last Updated on January 14, 2019

                                7 Ways To Make Exercise Fun For Everyone

                                7 Ways To Make Exercise Fun For Everyone

                                From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

                                What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

                                1. Take the scenic route.

                                Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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                                Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

                                2. Distract yourself.

                                No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

                                3. Listen to music or podcasts.

                                There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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                                4. Bring a friend.

                                Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

                                Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

                                5. Accessorize.

                                There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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                                For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

                                6. Compete.

                                A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

                                7. Relax.

                                The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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                                With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

                                Featured photo credit: tpsdave via pixabay.com

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