The lower half of the body is a rather common trouble spot for women. Although there are traditional exercises such as lunges and squats, one can also use these yoga poses to get your bottom as well as your thighs into better shape.
First up would be the chair pose, which provides a good workout for the legs, lower abdominal muscles as well as the arms. Just like any strengthening and toning workout, this requires determination and will power. Firstly, start from a standing position and sweep your hands along the floor. Then visual an imaginary chair for yourself to sit down on. Keep your feet together and squeeze your thighs and knees together as tightly as possible. Next, tuck your tailbone under, lengthening through the spine, before taking your arms out in front and hugging the muscles of the arms to the bone. After that, draw weight onto the heels, so that if you look down you can see your toes. Stay in this position for as long as you can.
Next would be the goddess pose. Began by standing in the mountain pose with your feet wide open and toes turned towards the outer edge of your mat. Your heels should be turned slightly inwards. Next, bend your knees and come into a wide squat till your thighs are parallel to the ground. At this point, your knees should be directly over your ankles. Then, bring your hands together in prayer and hold for 5 to 10 breaths.
The third pose is known as the warrior 3. You start from the back of the mat, raising your hands above your head with your palms together. From there, you will lengthen through your side waist to engage the core muscles. After that, step your right foot out and raise your left leg off the floor to form a T shape. Try to keep your hips as level as possible and micro bend your right leg slightly. Then, bring all the energy into the back of your left leg by pointing your toes and engaging your glutes. Stay here for at least five breaths and then repeat on your other side.
The last pose is the plank with knee crunch. You can start from a downward dog position and move into the plank. During exhale, bring your right knee up to your right elbow, hugging your knee into your chest. During the inhale, bring the right leg back to the plank position. For the next exhale, bring your right knee across to your left elbow, hugging your knee and leg up into your chest. During the inhale, take the leg back to the plank position. Repeat between 3 to 5 times before going back into the downward dog. Then, repeat with your left leg.
The best way to pick up more yoga poses is to learn from an instructor. At OMG Yoga, we offer a variety of yoga classes in Singapore. For more information, do feel free to check our website.