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Last Updated on February 28, 2019

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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                    Samantha Aloysius

                    Samantha is an everyday health expert with a background in International Public Health and Psychology and has experience in diabetes care counselling.

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                    Last Updated on June 24, 2019

                    5 Fitness Tips That Will Help You Start the New Year

                    5 Fitness Tips That Will Help You Start the New Year

                    The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

                    Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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                    Why Is Exercising Important?

                    Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

                    • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
                    • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
                    • Exercising helps with pain and stiffness relief with all types of arthritis.
                    • Exercising strengthens your bones and muscles.
                    • Exercising improves your mood and helps you maintain your mental health.

                    For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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                    To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

                    1. Schedule your workouts

                    Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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                    2. Do not wait for Monday to come

                    Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

                    3. Find a workout plan that will work for you

                    Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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                    4. Remember why you work out

                    Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

                    5. Leave out the big expectations for later

                    If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

                    Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

                    Featured photo credit: goodhousekeeping.com/ via google.com

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