Yoga For Thighs and Hips: Pose To Tone


Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 11/29/2022

You can do yoga asanas for hips if you want to work on your lower body, and they'll also help tone your thighs.

Yoga for thighs and hips can significantly improve your flexibility, strength, mobility, and mental health if you practice them consistently. Yoga indeed checks all the boxes to ensure psychological and physical fitness on a daily basis. There is no denying that yoga is more than just a few asanas - it is a way of life.

Yoga asanas


There are many kinds of yoga, but the most important thing is what you do all day long, how you think, how you treat others, how you react, and what you eat. Whatever your physical goal, you need to know that what you eat will determine who you are. Ultimately, to get a "toned" body, you have to do the work in the kitchen and on your yoga mat to achieve your goals. Whenever you hold a pose for a more extended period, you will increase the amount of muscle work and tone in those areas.

As For Those Who Desire Toned Hips And Thighs, Here Are Six Asanas That Can Help You Achieve That Goal:

Six yoga asanas

 1. Pose Of The Crescent Moon Or Anjaneyasana

Pose Of The Crescent Moon Or Anjaneyasana


You will feel the sweet pain of this asana as it strengthens, stretches, tones, and relieves tension in your quadriceps, hamstrings, hips, and glutes.

  • As a first step, getting into a downward-facing dog position is essential as soon as possible. Getting into a downward-facing dog position is the first step.
  • You should place your right foot between your hands and lower your left knee to the ground. The left foot should be on the basis, the right knee should be bent at a 90-degree angle, the left foot on the ground, and the left foot should be on the floor.
  • As soon as you take a deep breath, lift your spine upwards, extend your arms upwards in line with the earlobes, and join your palms in a namaste mudra, I would like you to take a deep breath. Bend your head slightly backward and look upwards.
  • It is recommended to stay here for five to nine breaths and then repeat the same procedure with the left foot.

2. Setu Band Hasana, Or Bridge Pose, Is One Of The Most Common Poses In Yoga

 Band Hasana, Or Bridge Pose, in Yoga


You will find this asana to be both primary and beautiful, which opens up your hips, creates a sense of awareness in your lower body and tones, and strengthens your back, glutes, quadriceps, and hamstrings.

  • Ideally, it would help if you start lying on your back for a few minutes before you begin. You must bend your legs at the knees and place your feet hip-width apart.
  • Inhale and lift your hips to the ceiling, pushing into your feet as you do.After exhaling slowly and with control, lower your hips back to the floor and repeat this movement ten times.
  • You should hold this position for a minute and repeat this exercise ten times

3. It Is Also Known As The Lizard Pose Or Than Pristhasana

The Lizard Pose


Is that booty of yours needing some work? In addition to strengthening our shoulders, muscles, arms, and chest, the lizard pose also strengthens our glutes and thighs.

  • Firstly, you should get into a downward-facing dog pose.
  • Inhale, and then extend your right foot until it touches the outside edge of your right palm, coming into an extended lunge position. 
  • Now you should lower your hips, keeping your arms straight and your spine honestly.
  • once you are comfortable, slowly lower onto your forearms.The ball of your left foot should be felt when you straighten up your left leg by pressing onto it as you straighten up your left leg. You should stay here for 30 seconds and then repeat on the other side.

4. Pose In The Form Of A Garland

Pose In The Form Of A Garland


 Known As Malasana In addition to helping boost the energy in the body, malasana can also help open and activate the chakras of the sacral and root regions.

  • Take a deep inhale; during the exhale, bend your knees slowly, lowering your hips to the ground as you do so. Once you reach a point where your hips are a few inches above the floor, press your upper arms against your thighs to open them up. 
  •  As you exhale, slowly squeeze your thighs inwards so that you feel a lift in your hips.
  •  Hold your torso upright and keep your chest lifted throughout the exercise. 
  • Take a moment to relax your shoulders. Take a few deep breaths and keep your whole body engaged for at least eight to ten seconds.

5. It Is Also Known As Virabhadrasana Or Warrior One Pose

It Is Also Known As Virabhadrasana Or Warrior One Pose


There is no doubt that this pose opens up your hips, legs, and chest to a great extent.

  • Take the right foot 90 degrees to the right and the left 45 degrees inwards, put your feet three to four feet apart and turn your right foot 90 degrees to the right. Slowly, gradually rotate your entire body towards the right, squaring your hips as you do so.
  •  Your body must be facing the front of the mat as you get into a lunge; you should keep your weight on your front heel and big toe.
  • Your back foot should be pressing on the outer heel of your back foot. You should ensure that your hips are squared, and your knees are directly above your ankles.
  • Come into a lunge, bend your front knee and thigh, keeping the weight on the front heel and big toe. As you inhale, lift your arms straight up, in line with your ears, and extend your trunk simultaneously. 

Stay here for 5-10 breaths while you do this. Then repeat the process on the other side of the body

6. Pose of the goddess

Pose of the goddess


As well as strengthening the abs, knees, legs, and calves, this yoga for thighs and Hips also stimulates the pelvic floor, another benefit of this posture.

  • It would be best to start by placing your feet at least three to four feet apart.
  • Now you need to turn your toes outwards at about 45 to 90 degrees, depending on your flexibility. Inhale and lengthen your spine.
  • Take a deep breath, bend your knees, lower your hips into a wide squat position, and then exhale deeply after taking a deep breath. You bring your palms together in front of your chest in a namaskar mudra.
  • Hold this position for nine to twelve breaths, and repeat this procedure for a few rounds.

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