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8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs

8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs

Reverse-Warrior

    1. Reverse Warrior

    • Begin in Downward Facing Dog. Step your right foot forward, rising up into Warrior 1. Open your hips, arms, and chest into Warrior 2.
    • Inhale to lower your left hand to your left thigh or calf and raise your right arm overhead, arching toward the back end of your mat. Continue pressing the right knee forward, with the front thigh parallel to the floor. Hold Reverse Warrior for five breaths.
    • Rise up, and switch sides.

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    Triangle

      2. Triangle

      • First, come into Warrior 2 with the right knee bent. Straighten your front leg, extend your right arm away from you, and lower it to the floor.
      • Extend your left arm up and gaze at your left palm, holding for five breaths.
      • Rise up, and switch sides.

      Side-Fierce

        3. Side Fierce

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        • Stand with both feet together. Bring your palms together, rotate your torso to the right, squat down, and cross your left elbow over your right outer thigh.
        • Press down your palms together, and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist.
        • Keep weight in the heels, gazing over the right shoulder for five deep breaths.
        • Stay in the low squat as you rise back to the centre and rotate the torso over to the left side for another five.

        Eagle

          4. 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, lift your elbows, gazing at the hands.

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          Goddess

            5. Goddess

            • Stand at the top of your mat. Step open to the right, open your legs about three feet apart. Turn your heels in.
            • Bend your knees coming into a sumo wide squat until your thighs are parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to.
            • Lift your arms up, bending your elbows at 90-degree angles, opening the palms away from you.
            • Enjoy this pose for five deep breaths.

            Sage

              6. Sage

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              • From Down Dog, step both feet together. Move your right hand to the center of your mat, and roll the body to the right, balancing on the outer edge of your flexed right foot.
              • Raise the left arm overhead, gazing at the fingertips.
              • After five breaths, release the left hand to the center of the mat, and roll open to the left for another five breaths.

              Intense-East

                7. Intense East

                • Begins by sitting on the floor with your legs extended in front of you. Place your palms behind your hips about six to eight inches away, with your fingers pointing toward your toes.
                • As you inhale, press into your hands and feet firmly, lifting your hips into the air. Slowly release your head back, looking behind you.
                • Stay here for five deep breaths, and then release.

                Half-Wheel

                  8. Half Wheel

                  • Begin lying flat on your back with your arms along the sides of your body, palms facing down. Bend your knees, and place your feet flat on the floor. Walk your heels as close as you can to your tush.
                  • With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel. Bring the hands to the lower back for support or interlace the palms together.
                  • Stay here for five deep breaths, actively pressing your feet into the floor.

                  yoga a3
                    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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