Advertising
Advertising

9 Yoga Sequence For Slimmer yet Stronger Thighs

9 Yoga Sequence For Slimmer yet Stronger Thighs

Warrior-2

    1. Warrior 2

    • From Eagle Warrior 3, lower your left leg into a lunge position.
    • Spread both arms, and extend your arms out wide, gazing over your right fingers.
    • Hold here with the right thigh parallel to the floor for five breaths.

    Warrior-Eagle

      2. Warrior Eagle

      Advertising

      • Release your clasped hands, and inhale to rise up into Warrior 1 as you cross your right elbow over your left, bringing your palms together. Exhale as you gently arch back, actively lifting your hands away from your shoulders.
      • Stay in this for five breaths, continuing to press the right knee forward over the ankle.

      Arching-Three-Legged-Dog

        3. Arching Three-Legged Dog

        • From Side Fierce, rise back up into Fierce Pose. Fold forward, and take a vinyasa back to Downward Facing Dog.
        • Step both feet together so your big toes are touching. Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high. Raise as high as you can. 
        • Lift your head up, turn and look over your left shoulder, arching the spine.
        • Hold here for five breaths, keeping the belly still and breathing into the chest.

        Eagle-Warrior-3

          4. Eagle Warrior 3

          Advertising

          • From Warrior Eagle, lean forward, raise your back leg into the air, and balance with the body parallel to the floor.
          • Actively extend the arms away from you, and engage the abs for five breaths.

          Burning-Lunge

            5. Burning Lunge

            • Place your left hand back at the front of your mat, and step your right foot forward between your hands.
            • Reach your right arm underneath your bent right knee. Interlace both hands in front of your right ankle. Keep all the weight in your legs, resisting 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.

            Goddess

              6. Goddess

              Advertising

              • From Warrior 2, straighten the front leg, and turn the left heel in.
              • Bend your knees coming into a wide squat until your thighs are parallel with 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 so they are at 90-degree angles, open the palms away from you.
              • Hold here for five deep breaths.

              Side-Fierce

                7. Side Fierce

                • Stand at the top of your mat with both feet together. Bend the knees to squat down into Fierce pose.
                • Rotate your torso, and cross your right elbow over the outside of your right thigh. Actively press into your outer right arm to lift the torso.
                • Pull the right hip back to keep both knees in line and keep weight back into the heels.
                • Hold here for five deep breaths, gazing over the left shoulder.

                Bow

                  8. Bow

                  Advertising

                  • From Goddess, fold forward, lower the hands to the floor, and come onto the stomach.
                  • Bend your knees, and hold onto the outside edge of your right ankle, and then your left.
                  • Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Lift your feet as high as you can, and shift weight forward so you’re resting on your naval instead of on your pubic bone.
                  • Hold for five deep breaths, then slowly lower, and lie flat. Turn your head to one side, and shake your hips from side to side to release your lower back.

                  Wild-Thing

                    9. Wild Thing

                    • From Arching Three-Legged Dog, keep your left foot and right hand where they are.
                    • Draw your right knee into your chest, raise your left hand up, and simultaneously rotate your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot on the ground about a foot and a half to the right of your left foot.
                    • Deeply arch the spine, and reach your left fingertips toward the floor.
                    • Actively press into your feet and right hand to lift the hips as high as you can, breathing here for five breaths, gazing at your extended hand.
                    • If you are not capable to do this, just keep your hands underneath your waist.
                    yoga a5
                      Reference: popsugar.com

                      More by this author

                      Felix H.

                      Curating inspiring quotes and infographics to help improve people's lives

                      Get To Know Your Personality Type 100+ Motivational Quotes On Dream, Goal And Future 100 Inspirational Quotes That Summarize The Wisdom About Life 100 Inspirational and Motivational Quotes of All Time! (117) 100 Inspirational and Motivational Quotes of All Time! (116)

                      Trending in Exercise

                      1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on May 22, 2019

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      10 Simple Morning Exercises That Will Make You Feel Great All Day

                      There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                      One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                      In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                      Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                      1. Cat Camel Stretch

                      Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                      Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                      Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                      Here’s a video to guide you through:

                      Advertising

                      2. Go for a Walk or a Run

                      This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                      Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                      The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                      Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                      Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                      3. Jumping Jacks

                      Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                      Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                      4. Abductor Side Lifts

                      Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

                      Advertising

                      Do about 10 to 15 raises for each side like this:

                      5. Balancing Table Pose

                      This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                      Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                      ablab

                        6. Leg Squats

                        Not just legs are involved but also hips and knees.

                        Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                        The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                        7. Push Ups

                        You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

                        Advertising

                        An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                        Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                        This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                        8. Bicycle Crunches

                        There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                        Watch the video to see how this is done correctly:

                        9. Lunges

                        Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                        Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                        This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

                        Advertising

                        10. Bicep Curls

                        You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                        Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                        Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                        Here’re some important notes before you start doing this exercise:

                        Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                        These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                        You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                        Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                        More Articles About Exercises for Beginners

                        Featured photo credit: Unsplash via unsplash.com

                        Reference

                        Read Next