10 Exciting Asanas That Will Tone Your Inner Thighs In A Matter Of Days

Women are constantly conscious about their weight, whether it’s because their arms are ballooning or because their hips are interfering with their ideal figure. But, the adductors or inner thighs, are also an important muscle group that plays a role here. Thankfully, there are yoga poses for inner thighs that you can do regularly to tone them.

Most women work on toning their saggy inner thighs, and while most men don’t worry about it, they should be. If you feel discomfort in your knees, hips, ankles, or lower back, you should pay extra attention to this area of your body. It’s also one of the few regions where you may exercise to eliminate aesthetic complaints while simultaneously getting rid of pain and preventing future ones. The inner thighs and the glutes are toned and activated by exercise. The importance of discussing the glutes and thighs together is that while working on the adductors to generate and maintain stability and balance around the hips, the glutes must also be activated. The inner thighs come into emphasis for a variety of reasons, including toning and pain.

The inner thighs are frequently overlooked, and as a result, they are weak and tight, which are two major causes of pain and discomfort. The inner thighs are also linked directly to the strength of your deep abdominal muscles. Learning to strengthen this area will also help you learn how to engage your deep core muscles to bring you better balance, digestion, and a sense of centering while also improving your overall wellness. Also, if you assume that doing simple lunges can assist you in stimulating your inner thighs, you are mistaken. Yoga can help you in toning them in the right manner. Keep reading to know more!

Performing customized yoga for hips and thighs can give you the right combination of stretching and strengthening, while offering a wide range of motion as well, and this works incredibly for your inner thighs. Check out some effective yoga asanas in the next section that can help you achieve the inner thighs you desire.

Did You Know?

An imbalance in estrogen levels may trigger the deposition of inner thigh fat (1).

How Yoga Can Help Strengthen And Tone The Inner Thighs

To work your inner thighs, you must not only work on strengthening them, but also on stretching them so that the mobility is improved. The moves you pick need to both stretch and strengthen the area. Keep in mind that the strengthening must be done in the full range of motion.

These asanas will help you improve the range of motion, and maintain it as you work on toning and strengthening the muscles. In our usual workouts, we only spend all our time stretching and lifting through a very limited range of motion. These cause the muscles to tighten more.

Yoga gives you the right combination of stretching and strengthening, while offering a wide range of motion as well, and this works incredibly for your inner thighs.

10 Effective Poses In Yoga For Inner Thighs

1. Garudasana
2. Natarajasana
3. Tittibhasana
4. Anjaneyasana
5. Gomukhasana
6. Rajakapotasana
7. Malasana
8. Hanumanasana
9. Dhanurasana
10. Upavistha Konasana

1. Garudasana

The Garudasana or the Eagle Pose is a powerful asana that works beautifully towards toning and strengthening your limbs. As you focus your attention on balancing in the pose, your inner thighs work over time to hold the balance. This helps to strengthen and tone them. This asana also activates the glutes and gives your legs a good stretch, alleviating the pain and releasing the trapped stress.

To know more about this asana, click here: Garudasana

2. Natarajasana

The Natarajasana is one of the most graceful yoga poses. It is almost as if you are a part of a beautiful dance recital. However, it takes patience and practice to perfect this pose and imitate that grace as you strive to attain balance. Your leg muscles need to work over time to support and balance yourself. If you notice properly, one leg is stretched out in this asana, and, in the process, your inner thighs are worked upon. Your inner thighs and groin get a thorough stretch and remain active even after you finish with the practice.

To know more about this asana, click here: Natarajasana

3. Tittibhasana

This asana is also called the Firefly Pose. It is a powerful arm balance, which makes it one of the advanced yoga poses. As you can see, the arms hold the body weight. Hence, of course, they are stretched, but that doesn’t mean your legs are not working. They need to help the arms balance out that weight. In doing so, your inner thighs are stretched, and so are your glutes. They get toned and strengthened, and therefore, your goal is achieved.

4. Anjaneyasana

The Anjaneyasana is a low lunge and is one of the best yoga poses for inner thighs reduction. Lunges mainly work on the muscles of the inner thighs. They give them a deep stretch and open them up thoroughly, making sure all the trapped stress is released, and the muscles are loosened. The low lunge is an integral asana when it comes to toning your inner thighs. Learning to engage your inner thighs in a lunge pose will help you from overstretching your hip flexors while also building strength. You can also take a high lunge and pulse your knee down slowly using your breath to build more strength. Then, move into a low lunge to lengthen the muscle as you move deeper into the pose with your breath.

5. Gomukhasana

The Gomukhasana or the Cow Face asana is also among the most versatile yoga asanas. It has many health benefits. Although this asana has both hand and leg movements, when it comes to toning the inner thighs, it is only the leg movement that we are concerned about. If you look closely, one knee is stacked over the other. It might look easy, but it is quite challenging. This is also a good stretch to do after some of the above asana’s because it opens up the outer hips, glutes, and outer thighs, which need to also maintain mobility if you focus on a few asanas.

To know more about this asana, click here: Gomukhasana

6. Rajakapotasana

The Rajakapotasana is one of the most effective yoga stretches for inner thighs as it opens up the chest and gives your legs a good stretch. Your inner thighs particularly benefit from this asana. As you place them in the front, they are folded in a way that the inner thigh is thoroughly stretched. When you lift the back leg, its weight rests upon your inner thigh, thereby strengthening it. This asana truly tones the area in a full range of motion.

7. Malasana

 The Malasana is a squatting pose. It works so well to tone your buttocks and thighs. A squat is an important exercise to work your thighs. Your inner thighs get stretched and strengthened as you practice this asana. You will feel uncomfortable at first, but as you ease into the asana, you will enjoy that deep stretch in your inner thighs, and you will feel the muscles loosen.

8. Hanumanasana

The Hanumanasana comprises a full leg split. It is an advanced pose, and it works the muscles of your entire leg. Your legs have to be strong for you to practice this asana. And if they are not, as you strive to perfect this asana, they will strengthen themselves. The inner thighs are worked upon in their full range of motion in this asana.

9. Dhanurasana

The Dhanurasana or the Bow Pose is another incredible asana that works on all four limbs. If you look closely, your thighs are off the ground in this asana. The mild suspension strengthens them, especially the inner thighs, gives them a good stretch, and tones them as well.
It is very important to keep your whole body stretched to protect it from getting rusty. Your inner thighs are one of the most neglected areas, and yoga reaches and stretches even the most neglected muscles in the body.

10. Upavistha Konasana

Upavistha konasana is also known as the wide-angled seated forward bend. This intermediate-level asana stretches your inner thighs, groin, and hamstrings. It involves sitting with the legs spread wide apart and bending forward from the hips. Regular practice of the yoga pose may help improve flexibility in the inner thighs and contribute to a more toned look over time. It may also help relieve back pain, improve blood circulation, and strengthen the spine. On top of these, it is an asana that gives you the benefit of an intense stretch of the body that may help improve overall muscle strength.

Trivia

Consuming green tea may regulate fat deposition and increase energy expenditure (2). It may help reduce inner thigh fat.

Now, you know the yoga asanas that can help tone your inner thighs. However, it is crucial to do these asanas right. Below are some tips for practicing yoga safely, especially for the inner thighs routine.

Tips For Practicing Yoga For Inner Thighs Safely

Practicing yoga in its correct form is important to prevent injury. Here are some practical tips to ensure a safe practice:

• Warming up gently is not just a step, it’s a crucial preparation that readies your body for the deeper stretches and motions, making you feel fully prepared for the routine ahead.
• Being mindful of your alignment in every position is a necessity to prevent excessive strain on your muscles and joints. It’s a key element in ensuring a safe yoga practice.
• Consider using a mirror or asking for feedback from a yoga instructor to ensure proper form to yield better results.
  Since yoga is about connecting with your body, pay attention to any cues for pain or discomfort.
• Remember to breathe. Breathing can help you maintain a stretch for extended periods by reducing stress and tension in your muscles.
• To prevent damage, adjust or avoid a stance if it feels incorrect or uncomfortable. For example, if you feel strain in your knees, it’s best to pause to prevent potential knee injuries.
• Avoid trying to do too much in too short a time. Muscles can be torn or injured by abrupt, jerky, or bouncing movements. It is advisable to start with a few stretches and add more as you gain more flexibility.
• Remember, it’s not about how much you do, but how well you do it. Prioritizing quality over quantity reassures you that you’re focusing on your practice in the best way possible.

Infographic: Best Yoga Asanas To Shape Your Inner Thighs

If you don’t enjoy visits to the gym and like to exercise at home or in the open, yoga might be the perfect option for you. It not only keeps you fit and flexible but also helps you get in shape. That said, does yoga help shape your inner thighs? You bet. Check out the infographic below and learn about the most effective yoga poses for your inner thighs.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Can butterfly yoga reduce thigh fat?

Butterfly yoga may help tone your thighs and butt. However, it may not help reduce thigh fat.

Does Surya namaskar reduce thigh fat?

Yes. Surya Namaskar is a set of 12 asanas, and practicing them regularly may help reduce thigh fat and tone your body.

What are the common mistakes to avoid while performing yoga poses for the inner thighs?

Avoid eating before practicing yoga, incorrect alignment by maintaining proper posture, and not engaging the legs properly.

How often should I practice yoga poses for the inner thighs to see results?

You may practice the above-mentioned asanas regularly for effective results.

What are some beginner-friendly yoga poses for the inner thighs?

Beginners can benefit from yoga poses such as Gomukhasana, Dhanurasana, and Anjaneyasana.

Improve your flexibility and stamina by starting your day with 30 minutes of yoga stretches. Check out this video to tone your inner thighs and get in shape.

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Reviewer Author Editor Fact Checker

Lumalia Emmy ArmstrongCertified Yoga & Meditation Instructor

   

Lumalia is a 200-hour Registered Yoga Teacher with continuing certifications in Yoga Nidra and Kindrêd Meditation. Whether it is a personal journey or one in partnership, she uses her training to create unique experiences for people of all scopes of life to more openly dive deeper into the joy of a life lead by self-discovery.

Read full bio of Lumalia Emmy Armstrong

Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

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Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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