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How to Reduce Hips with Yoga at Home

 
By Sara . Updated: January 31, 2017
How to Reduce Hips with Yoga at Home

Our sedentary lifestyle is increasing the fat count of our body every day, any many people nowadays worry about the stubborn fat around their hips region above all. Hip size depends on bone structure, which depends on genetic factors and can't be changed. However, having more or less accumulated fat on that area can also make a difference.

It is hard to slim your hips with just walking or jogging; have you considered yoga to reduce your hips? Regular yoga practice with some specific postures can help you get rid of excess fat in your hips. Keep reading this oneHOWTO article to learn how to reduce hips with yoga at home.

You may also be interested in: How To Lose Belly Fat With Yoga

Ananda Balasana: The Happy Baby Pose

The Ananda Balasana yoga pose is also known as the "happy baby pose" or the "dead bug pose". This pose opens the hips and strengthens the hip muscles, which helps achieve greater definition. This yoga pose also stretches the hamstrings and relieves lower back pain. It's a great way to become more flexible by exercising at home.

In order to perform the Ananda Balasana yoga pose to reduce your hips, you must do the following:

  1. Lie down on your back on a yoga mat.
  2. Exhale and bend your knees towards your belly.
  3. Inhale and hold the sides of each foot with one hand.
  4. Open the knees slightly so that the gap is wider than your body.
  5. Move the knees towards your armpits.
  6. Bring each ankle directly over the knee.
  7. Flex through the heels.
  8. Gently push your feet upwards into your hands while pulling down the hands to create resistance.
How to Reduce Hips with Yoga at Home - Ananda Balasana: The Happy Baby Pose
Source: Pinterest

Ustrasana: The Camel Pose

Ustrasana is commonly known as the "camel pose". This yoga pose opens up the hips and stretches deep hip flexors. It also reduces fat in your thighs, stretches the shoulders and back and improves your overall posture.

The steps to do the Ustrasana yoga pose to reduce your hips are:

  1. Kneel down on a yoga mat so that the thighs are perpendicular to the floor and the knees are hips width apart.
  2. Place your hands on your hips and breathe deeply.
  3. Using your hands, lengthen the back of your pelvis. Then draw the tailbone towards the pubis, pushing it forwards slightly.
  4. Inhale, then arc your back by pressing your shoulder blades to the back of your rib cage and lifting up your chest.
  5. Now remove your hands from the hips, one at a time, and place them on the heels.
  6. Turn your arms outwards and keep arching your back till the arms are straight.
  7. Now gently lower your head and keep your gaze on the tip of your nose.
  8. Maintain this posture for 30 seconds.
  9. Slowly lift your head up by bringing back the chin towards your chest. Remove the hands from your heels and bring them back on the hips.
  10. Finally, using your lower belly and hands, slowly bring your body back to the initial kneeling position.
How to Reduce Hips with Yoga at Home - Ustrasana: The Camel Pose
Source: istockphoto

Salabhasana: Locust Pose

Salabhasana is commonly known as the "locust pose". This yoga pose strengthens the hip muscles, and it also strengthens the lower back muscles, improves the flexibility of back muscles, strengthens arms and shoulders and improves digestion.

To do the Salabhasana yoga pose, you must do the following:

  1. Lie down on a yoga mat with your belly side facing downwards. Rest your forehead on the ground and keep the arms at the side of your body.
  2. Turn the big toes of both legs in so that the thighs rotate inwards. Keep your buttocks firm so that the tailbone presses towards the pubis.
  3. Exhale, then slowly lift your head, arms, upper torso and legs upwards and away from the floor.
  4. Keep your buttocks firm and stretch your legs. Make sure that the big toes are turned towards each other the whole time.
  5. Now raise your arms so that they are parallel to the ground, then stretch them backwards.
  6. Keep your gaze forward or slightly upwards. Make sure not to push your chin forward or put any pressure on the nape of the neck.
  7. Hold this pose for 30 second or till a minute.
  8. Exhale and then slowly come back to your initial position.
How to Reduce Hips with Yoga at Home - Salabhasana: Locust Pose

These are the best three poses to work on your hip size. Do you have more tips on how to reduce hips with yoga at home? Tell us in the comments section!

If you want to read similar articles to How to Reduce Hips with Yoga at Home, we recommend you visit our Fitness category.

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How to Reduce Hips with Yoga at Home
Source: Pinterest
Source: istockphoto
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