Yoga

Hip yoga

Hip yoga

If you want lean and trim hips, why not try yoga? Yoga combines poses with breathing exercises to improve fitness and health. One of the best Hip yoga exercises is Surya Namaskar or Sun Salutation. This consists of 12 poses which involve backward and forward stretching, giving your hips a great workout. Thus, you can try the Sun Salutation poses to gain leaner, meaner hips.

Effective poses in hip yoga:

Virabhadrasana (Warrior Pose)

  • This pose is great for reducing fat deposited in the hips.
  • Go down on one knee, while stretching your other leg in the opposite direction.
  • Raise both hands over the head.
  • This pose stretches the hip muscles and relieves tension in the hips.

You can also try Ardha Matsyendra Asana (Half spinal twist). This is a seated stretch which raises the metabolic rate, enabling you to lose weight. Shalabhasana (Locust Pose) stretches the hips muscles and makes them more flexible. Try out single and double leg raises to burn excess fat in the hips. With practice, you can try to lift your legs behind the head to increase the level of difficulty.

Pranayama for Hips
For fat burning, a pranayama technique called Anulom Vilom (Alternate nostril breathing) is most useful:

  • Close one nostril and inhale through the other.
  • Hold your breath for a few seconds.
  • Exhale the air out of the other nostril.
  • This technique boosts oxygen supply to the fat cells and burns them.

Other Effective poses in hip yoga:

  • Ardha Chandrasana (Half Moon Pose)
  • Tuladandasana (Balancing Stick Pose)
  • Trikonasana (Triangle Pose)
  • Ustrasana (Camel Pose)
  • Vrksasana (Tree Pose)
  • Balasana (Child’s Pose)
  • Baddha Konasana (Cobbler’s Pose)
  • Gomukhasana (Cow Face Pose)
  • Garudasana (Eagle Pose)
  • Utthita Parsvakonasana (Extended Side Angle Pose)
  • Ardha Chandrasana (Half Moon Pose)
  • Padmasana (Lotus Pose)
  • Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
  • Upavistha Konasana (Seated Wide Legged Straddle)
  • Utthita Trikonasana (Triangle Pose)

Yoga Diet for Hips
Along with regular yoga practice, consuming a healthy and nutritious diet is also necessary to maintain trim hips. Over-consumption of butter, cheese and yogurt can add tires around your waist. Switch over to olive or vegetable oil. Eat plenty of fiber-rich foods like wheat bran, soy, fruits and vegetables. Fish and chicken are also recommended. Consume more foods with protein and reduce the intake of carb-rich foods. Excess carbs tend to get stored as fat in the thighs and hips. The above yoga for hips poses combined with a healthy diet can ensure you have lean and strong hips.

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