5 Best Yoga Stretches for Thighs & Hips

Yoga Stretches for Thighs and Hips

5 Best Yoga Stretches for Thighs & Hips

Keeping the quads healthy and strong is quite important. They will not only keep the knees healthy but will also prevent arthritis in the knees. If you keep your thighs strong, right from a young age, then it will definitely pay off in the old age, wherein you will be able to go up and down the stairs with ease. Unfortunately, a lot of youth also complain of knee pain these days. This mainly happens because of weak quads.

Along with keeping the thighs strong, it is also essential to keep them flexible. If you don’t stretch these muscles, over the time, they will become short and tight. The soft tissues of the body simply conform to the shapes in which they spend a lot of time. It, therefore, becomes important to stretch and use these muscles of the hips and thighs, otherwise, the fat accumulation can also lead to a variety of body pain and aches.

Yoga is a one-stop solution to all your problems. Take a look at these 5 asanas for thighs and hips:

    1. Virabhadrasana:This asana is also known as the warrior pose. This pose not only works on the thigh muscles but also strengthens your core.
      For this asana, stand with a gap of 3-4 feet distance and keep your arms perpendicular to the floor, by the side of the body. Bend the knee of the right leg at 90 degrees and turn the foot outward. Gently uplift and stretch the body. Stay in this position for 10-15 normal breaths and slowly release the asana. Then do the same thing on the left side.
      This asana will not only stretch and strengthen the thighs but will also open up the hip joint.


  • Padangusthasana:


This asana is popularly known as the big toe pose. Padangusthasana will strengthen and add flexibility to the hamstrings. It will also help to trim down some belly fat, thereby strengthening the core muscles as well. The big toe pose can also improve your digestion and stimulate the kidney and liver. Since we stretch the thigh muscle in this pose, it makes it stronger and also opens up the hip joint in all the directions.
For this pose, stand upright with your feet apart. Exhaling, bend down to grab the big toe. Inhaling, come back while holding the toe and extending the leg to the side, opening and stretching the hip joint. Hold this pose for 45-60 seconds, and release. You can also hold the toe in the front, and inner side as well.

    1. Utkatasana:
      We just cannot talk about stretching the thighs without mentioning Utkatasana. This pose is also known as the chair pose. As the name suggests, you have to imagine as if you are sitting on a chair in this asana, but you are not! It is also known as the squatting pose.
      For this asana, stand straight and keep your hands in front of the body, parallel to the floor. Slowly, while bending the knees, start to squat down till the time your thighs don’t become parallel to the floor. If possible, you can go all the way down and sit on your heels. This asana gives a good stretch to the leg muscles. Practice Utkatasana for 30-60 seconds and release the pose.
    2. Malasana:
      This asana gives a good compression to the abdominal cavity, opens up the hip joints and stretches the thighs, all at the same time. This will not only stretch the targeted areas but will also help to tone them up.
      For Malasana, squat down with 3-4 feet distance between the legs. Bring the palms together in namaskar and with the elbows try to keep the knees apart. Let this asana slowly and gently open up the hip joint. You can stay in this position for as long as you are comfortable or till 50-60 seconds. Slowly, while inhaling, release the pose and come back to the starting position.
    3. Badha Konasana:
      This asana is popularly known as the butterfly pose or the bound angle pose. This gives an excellent stretch to the hip joints. You can also practice this asana as a preparatory pose for Padmasana or any hip widening asana.
      For this asana, sit with your legs stretched out in front of you. Next, bring both the legs close to the body and join the soles of the feet together. With your hands, you can grab the feet together and gently, as per capacity, slowly try to bring the knees closer to the floor. Since the knees are spread apart in this asana, it directly targets the hip joint and helps to open it up. After 1-2 minutes, slowly and comfortably release the asana, and relax.


Some more tips to stretch and strengthen the thighs and hips:

  • Try to take the stair whenever possible. This will help to strengthen the complete leg muscles.
  • Since the body is stiff in the morning, try to incorporate brisk walks into your morning routine.
  • Do not forget to include a lot of loosening and warming up exercises in your routine. Even though they might seem basic, but they work wonders for gradually and gently stretching the hips and thighs.
  • Surya Namaskar, Downward Facing Dog, and simple forward bends can also prove to be beneficial in stretching the thigh muscles.

Ensure that you have a consistent and regular Yoga practice and you’ll soon be able to see great results in your overall strength and flexibility!

Must Read: Top Reasons to Sign Up for a Yoga Teacher Training Course In Goa

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