Many people suffer from the build-up of fat around the hips and find it hard to achieve toned and strong hips.
Although aerobic and strength training exercises are a good way to address this problem, some people don’t feel comfortable exercising outside or at a gym, or are unable to engage in these types of exercises due to health problems.
For those looking for a gentler, more holistic approach to exercise, learning how to reduce hips through yoga can offer a healthy and easy way to get into shape.
Whether you practise at home or join a yoga class, the following steps will help you to reduce and strengthen your hips through yoga.
Purchase a yoga mat and yoga block
The mat provides traction for your hands and feet and cushions your body during the exercises. The block acts as an aid to perform certain exercises.
Wear clothes that allow a full range of movement.
Find a place to practise the poses (asanas)
If you’re exercising at home, clear a spot in your bedroom or living room. If you’re exercising at a gym or yoga school, practise your poses during quiet times in the stretching room.
Start with the Half Spinal Twist
This is a seated stretch designed to increase the body’s metabolic rate and help lose weight.
Kneel on your yoga mat.
Bring your right leg forward and cross it over your left one. Place your right foot flat on the floor beside your left thigh.
Place your left hand on your right knee, exhale, and carefully twist your torso as far as you can to the right. Hold this pose for 20 seconds.
Repeat for the other side.
Move on to the Half Moon Pose
This pose is excellent for reducing hips because it requires both strength and flexibility in the hips to balance the rest of the body.
From a standing position on the mat, take a big step forward with the right foot, leaving the left foot in place. Turn the left foot out to increase balance.
Place your right hand on the mat in front of your right foot. If you can’t reach the mat, use the yoga block to support your hand.
Slowly bring your left arm up until it points straight to the ceiling.
Bring your left leg up until it’s at a 90-degree angle with your right leg.
Hold the pose for 20 seconds, then switch and repeat for the other leg.
Finish with the Warrior Pose
From a standing position on the mat, take a big step forward with the right foot, leaving the left foot in place.
Turn the left foot out to increase balance.
Bend your right knee so your leg makes a 90-degree angle.
Lift both your arms above your head and place your palms together. Keep your chest and chin lifted upwards.
Hold this pose for 20 seconds, and then repeat for the other leg.
Lie flat on your back on the mat and breathe deeply. Let your muscles and your mind relax. Perform these poses every day to reduce hip size.
Reducing hips through yoga poses is most effective when combined with a healthy diet. Replacing processed foods with fresh fruit, vegetables and whole grains will help you lose weight.
Yoga books, with more poses that help reduce your hips, can be found at bookshops and libraries … and remember to consult your doctor before starting any new exercise programme.
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