Strengthen Core and Tone Thighs with Yoga

1. Strengthen Core and Tone Thighs with Yoga

2. Are you getting carried away with ads where models flaunt their 6-pack or 8-pack abs? Those ads promoting supplements and other chemicals to get a fit body? Have you tried them and got disappointed because you didn’t get any results? There is no need to be demotivated. Today we will see how simple yoga techniques can help you strengthen your core and tone thigh muscles. All this without any additional chemicals entering your body. • Before we dive into the asanas, it is important for you to have a reality check and confirm what is for real and what are fantastical creations. • Firstly, one should understand that having abs or toned muscles doesn’t mean that you are strong or flexible. To gain strength, you need to start working on the core or the center of the body then work on other parts of the body.

3. Now, let’s look at the new trend of achieving a “Thigh Gap”, influencers make you believe that having a thigh gap is the ultimate body goal. This is fine but if you are trying to achieve it without actually strengthening your muscles then it is of no use. • It becomes extremely important, especially in today’s digital world to not get carried away by the trends as they are not constant. A trend today will become outdated tomorrow and may become a trend again the day after that. We need to embrace ourselves and appreciate our body the way it is while helping it function at its full potential. • We will look at a few simple asanas that help you get the best out of your body with regular dedicated practice.

4. These asanas don’t have to be practiced for hours, committing 5 minutes every day for a better version of you will be totally worth it, don’t you think? • Asanas for Strong Core • Naukasana or the Boat Pose • Sarvangasana or the Shoulder Stand • Dhanurvakrasana or the Bow Pose • YogendraChakrasana or the Wheel Pose • Standing Hastapadangushthasana or the Hand-toe Pose • ChaturangaDandasana or Plank (start with 10 seconds and progress gradually to 2 minutes) • Repeat each asana 5 times, if you find this difficult, start with doing each asana once and slowly increase the number of repetitions.

5. Asanas for Toned Thighs • Shalabhasana or the Locust Pose • YogendraTrikonasana or the Triangle Pose • Ushtrasana or the Camel Pose • Garudasana or the Eagle Pose • All asanas should be repeated 3-4 times, holding in posture for 30 seconds each time. Again, if you find it difficult to do in the first few sessions you can always start by doing the asana once and holding the posture for 5-10 seconds and gradually increase the number of repetitions and hold time.

6. Precautions While performing these asanas you need to take care not to overdo or do them incorrectly. Here are some pointers for you to start with. The best way to know if you are right or wrong is always by listening to your body. When you feel it is too much, stop and relax your muscles instead of forcing them to complete the routine. • If you have back pain, consult a doctor before you start with the asanas. Start with 1 asana a day, then slowly increase the number. • Perform all asanas slowly and gently, do not jerk or move too fast. • You will notice slight pain when you start practicing these asanas. But after consistent practice, the pain will stop and you will also be able to increase the number of repetitions. • Practice asanas on an empty stomach or 2-3 hours after having a meal • If you face any other difficulties while practicing these asanas tell us by commenting so we can help you optimise your routine.

7. Write To Us Reach us for any inquiries and we will get back to you as soon as possible. • The Yoga Institute, Near Our Lady of Grace Church,MadelChorão, Tiswadi Goa, 403102 • goa@theyogainstitute.org • +91 9307047148