Due to a sedentary lifestyle and lack of exercise on hips and buttocks often accumulate fat, and muscles lose their tone and become flabby. And that makes us feel unattractive. But don’t worry! There are several in yoga simple asanas, especially for strengthening and tightening the hips and buttocks – This is yoga for beginners at home. Proper combination diets and yoga will remove fat from these problem areas.
- The best yoga exercises for legs and buttocks
- 1. Utkatasana
- 2. Virabhadrasana II
- 3. Natarajasana
- 4. Ushtrasana
- 5. Upavishtha Konasana
- 6. Janu Shirshasana
- 7. Baddha Konasana
- 8. Malasana
- 9. Navasana
- 10. Salabhasana
- 11. Setu Bandhasana
- 12. Ananda Balasana
The best yoga exercises for legs and buttocks
1. Utkatasana
Also known as – Chair Pose
Benefits – This asana stimulates the muscles of the legs, especially the hips and buttocks. Sitting in a chair is easy, but not in an imaginary chair, when you use your muscles to hold your body weight. You use body weight to strain your muscles in your hips and pelvis. it not only brings legs to tone and trains them, but also acts as general strengthening exercise, that is, it is yoga to strengthen the muscles.
How to do it – Stand right in the Tadasan position. Bend gently knees and lower your pelvis as if you were sitting in an imaginary armchair. Inhale and extend your arms above your head. Hold it position for several seconds, not forgetting to breathe evenly. Straighten up. Note – Listen to your body. If you just a beginner, go down as low as you can, but gradually increase the depth. As soon as you feel comfortable in pose, sway a little to increase the intensity of the exercise and muscle strain.
2. Virabhadrasana II
Also known as – Hero Pose II
Benefits – This asana certainly works out the whole legs, but especially the inner thigh. At first, this pose may seem simple, but in fact it involves the muscles, which are not so often used in everyday life. The most the best thing about it is that you work both legs at the same time in different ways, so in this asana more different muscle groups – what you need for people who want learn how to pump up the ass.
How to perform – Spread your legs a little wider than the hips. Expand right foot out, use left foot to keep equilibrium. The middle of the left foot should be in line with right foot. Lower your pelvis and expand your chest, spreading it arms so that they form a straight line with the shoulders. Look forward and make sure that the pose is performed correctly. In run time breathe slowly and hard, then relax. Repeat for the other side.
Note – For best results, work on stretching, lower your pelvis as low as possible. Make sure the pose is balanced and collected.
3. Natarajasana
Also known as – The King of the Dance Pose
Benefits – This graceful posture stimulates and stretches hip flexors. Involved muscles of both internal and external side. This asana strengthens the lower part of the body, as you you have to maintain balance on one leg. From the pelvis to foot – each muscle is tensed and stretched. Hips open, and all the energy blocked in the legs is released. Blood circulation improves, which means a rush of oxygen to them and nutrients.
How to perform – Stand at the position of Tadasan. Lift your right leg and lead back so that the thigh is parallel to the floor. Bend knee, grab the right foot with your right hand and understand. When you are in a stable position, extend your left hand forward. The palm can be kept straight or performed Gyan Mudra. Look at fingers of the left hand. Hold the pose for a few seconds, making long deep breaths. Repeat for the other side.
4. Ushtrasana
Also known as – Camel Pose
Benefits – This asana perfectly reveals your nursing muscles and flexors of the thigh. It also tones all parts of the body, in features of the hips. This asana works out the front of the body, so that the muscles in the front of your hips get a great stretch and stimulation.
How to perform – Sit in the pose of Vajrasana. Raise your pelvis and torso so that the calves and hips are at a right angle. Reveal chest and bend back. Extend your arms well and place your hands on your feet. Tilt your head back gently. Holding a pose, breathe slowly and deeply. Relax.
5. Upavishtha Konasana
Also known as – Seated Angle
Benefit – This asana works great on the top of your legs. In addition to being a wonderful stretch, it also pays attention to the inside of the hips, which is often forgotten. Boosts strength and flexibility.
How to perform – Sit in the pose of Dundasan. Spread your legs like that as wide as you can. Then extend your arms between them. If you flexible enough, bend the body and try to get your head to gender. If not, bend your elbows and relax your neck so that your head hung down freely. Take a few breaths, then slowly return to the starting position and move your legs.
6. Janu Shirshasana
Also known as – Pose of the head on the knee.
Benefit – Janu Shirshasana helps develop flexibility in the hips and pelvic joints. It stretches muscles and improves circulation. blood. This allows you to nourish your muscles and maintain health in this area. This asana also helps strengthen your legs and is good for buttock augmentation.
How to perform – Take a pose of Dundasan. Bend your left knee so so that the left foot is located under the right thigh. Stretch your arms up, bend the body and stretch your arms to the right foot. Breathe in with your stomach. Linger in that position then repeat with the other leg. Although in this asana you are supposed to touch your knee with your head, much more important that your back remains straight during the whole exercise.
7. Baddha Konasana
Also known as – Cobbler Pose, Butterfly Pose, Pose bound angle
Benefits – This asana is a great way to open your hips. So expands the amplitude of movement of the pelvic joints. Stretches and tones the inner surface of the hips, promotes health the muscles. This asana works on the hips and pelvis, and literally creates wonders.
How to perform – Sit on a gymnastic mat and stretch your legs. Bend them at the knees, bring the feet to the center. Connect the soles and straighten your back. Grasp your feet with your palms. Now push knees to the floor as hard as you can. Hold pose for a few seconds, then relax.
8. Malasana
Also known as – Garland Pose
Benefit – Malasana – another pose that provides immediate effect on the muscles of the legs, especially the hips and pelvis. It improves circulation blood and stretches the surrounding tissue, ideal for elastic priests. It opens the hips and strengthens the muscles, making them strong and flexible.
How to perform – Squat, but make sure your feet are together, but the buttocks did not touch the floor. If it’s more convenient for you, you can stand on your toes. Put your palms in front of you, put your elbows in lap. Then try to extend your legs with your elbows as much as you can. Hold the pose for at least three breaths, then relax.
9. Navasana
Also known as – Naukasana, Boat Pose
Benefit – If you practice this asana regularly, it will affect not only your body, i.e. organs, nerves, and bones muscle, it will penetrate the very focus of your being. When you you need to balance the whole weight of your body on the buttocks, your whole the essence begins to tremble. But now, you exert force and perseverance, and after a few seconds of concentration you reach the goal. Asana perfectly affects blood circulation, and also stretches well legs.
How to perform – Sit in the pose of Dundasan. Then lift the straight legs above the floor. When you catch your balance, raise your hands off the floor and pull them out in front of you. Try to top and bottom cases made up the letter “V”. Take deep and long breaths. Then relax.
10. Salabhasana
Also known as – Locust Pose, Grasshopper Pose
Benefit – This is an effective yoga exercise aimed at in order to drive fat from the hips and buttocks, it also works on many other parts of the body. Strengthens the legs and improves blood flow, therefore the lower body remains strong, flexible and healthy.
How to perform – Lie on your stomach and raise your legs from the gymnastic Mata, starting with the hips. Stretch your arms back and also raise your chest. Lift your chin and look forward.
Hold the pose for several breaths before to fall to the floor.
11. Setu Bandhasana
Also known as – Bridge Pose
Benefits – This asana improves blood circulation. Muscle stimulation in this way brings them into tone, while revealing and internal energy is released.
How to perform – Lie on your back and bend your knees. Smoothly lift up your pelvis and back. Straighten your shoulders and stretch your arms so that to get to the feet. Breathe measuredly and deeply. Hold pose for a few seconds, then relax.
12. Ananda Balasana
Also known as – Pose of a happy child, Pose of the dead bug
Benefits – This asana is one of the best yoga postures for the hips and pelvis. It is designed to open the pelvic girdle. The hip flexors are worked out, the whole is stimulated and stretched. its inside. This asana also focuses on those muscles. backs that we often ignore. In this position is better all that while you are in it, you can customize it for yourself, until you feel what’s best for you.
How to perform – Lie on your back. Raise your knees bent with gender. Stretch your arms and grab the middle of the foot from the inside. Pull your legs with your hands. Keep your knees bent, but in exercise time can pull them. Stretch out in this position a few seconds. Then release your hands and relax.
Have you ever tried these exercises in order to reduce the volume of the hips and buttocks? Maintaining leg flexibility is very important. You can complain about fat, but if you do not work on muscle tonus, this can lead to much more serious problems. Not wait till this happens! Do yoga! Stretch marks for hips and The pelvis is fun and helps strengthen your muscles and build buttocks.
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