Are you a couch potato? A compulsive worker at the office? Do you slouch as a general rule? Do office ergonomics keep your hips and back bent in an awkward manner? If you have responded with a ‘Yes’ to any of these questions, your hips are probably bearing the brunt of your erroneous postures and habits. As a result, you may have experienced pain, stiffness, muscle pulls and catches. Also, let’s not forget about the formidable flab and tubby tires that accumulate! 

Well, it’s never too late to take care! Hip toning yoga asanas can relieve you of pain and stiffness. Your range of motion will improve, chances of injury will reduce. Blood circulation and energy flow will be revved up. Hip exercises help to reduce fat around your pelvic region and also help you get back in shape.

How does yoga help to strengthen the hips?

By practicing the simple yoga poses detailed below, circulation of blood in the lower part of the body will improve tremendously. These asanas are similar to compound exercises, which target more than one muscle group. Therefore, they are helpful in hip strengthening. In addition, these asanas are also extremely beneficial in releasing tight hamstrings.

*Please note that it is extremely important to stretch and warm up before exercising to prevent injury.

Yoga Poses for Hips

Try out these simple but powerful exercises to reduce your hips, thighs fast and help tone. Your back muscles will also benefit in the process.

Utkatasana (Chair Pose)

• Tones the knees and thighs.
• Tones the ankles and calves.
• Stretches the spine, hips and chest muscles.
• Enhances the sense of balance.
  To Learn more about Utkatasana (chair pose) click here

Natarajasana (Dance Pose)

Benefits of Natarajasana (Dance pose):

• Stretches and tones the neck, lower back, hips and even the abdominal muscles. 
• Makes the spine supple.
• Aids digestion.

Ustrasana (Camel Pose):

click here for learn how to do Ustrasna (Camel Pose).

• This exercise for hips opens and stretches deep hip flexors.
• Helps reduce fat from the thighs.
• Stretches and strengthens the shoulders and back.
• Improves flexibility of the spine and also improves posture.

Janu Shirasasana (One Legged Forward Bend)

Benefits of Janu Shirsasana :

• Stretches and strengthens the lower back, spine and legs.
• Makes the thighs and hip joints more flexible and increases blood circulation in the area.

Naukasana (Boat Pose)

Read more about Naukasana (Boat pose).

• Helps reduce tummy fat.
• Strengthens the back muscles.
• Strengthens the abdominal muscles.
• Tones the leg muscles.

Badhakonasana (Butterfly Pose)

click here for learn how to do Badhakoansana (Butterfly pose).

• Stretches the inner thighs.
• Improves flexibility in the groin region.
• Improves flexibility in the hip region.

Paschimottanasana (Seated Forward Bend)

• Stretches the hip.
• Stretches the lower back and spine.
• Massages and tones the abdominal region.
• Massages and tones the pelvic region.
• Learn more Paschimottanasana.

Poorvottanasana (Upward Plank Pose)

• Strengthens the wrists, arms, shoulders, back and spine.
• Stretches the legs and hips.
• Improves the respiratory function.
• Stretches the intestines and abdominal organs.
• Stimulates the thyroid gland.
  Know more about Poorvottanasana.

Shalabasana (Locust Pose)

Benefits of Shalabhasana :

• Strengthens the entire back.
• Strengthens shoulders and arms.
• Tones the nerves and muscles, especially in the neck and shoulders.
• Massages and tones the abdominal region, and improves digestion.

Malasana (Garland Pose)

Benefits of Malasana :

• Begin by squatting with heels on the floor.
• Spread out your thighs, placing them slightly wider than your torso.
• Exhale and lean forward. Your torso should be placed between your thighs.
• Your palms should be in the Anjali Mudra. Press your elbows against the inner thighs to help extend the front part of your torso.

• Tones the entire lower body.
• Strengthens the abdomen.
• Increases mobility in the hips.

Most of us don’t really give our hips the time of day. Women certainly need to maintain hip strength as they are vulnerable to hip fractures with age. The answer is to keep the muscles around the hips supple and strong. With these hip toning yoga asanas, you can rest easy. You are doing your bit to keep your hips fit!

Yoga practice helps develop the body and mind. It brings a lot of health benefits. Yet, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher.