Top Yoga Poses to Lose Weight from Hips and Thighs

Fat has its fair share of advantages. It may make you look less appreciable in the wake of the six-pack abs generation, but still, there are certain times when a fat person feels more comfortable than a fit none. Notwithstanding the difficulty in finding proper size, fat can keep you warm in cold conditions, it can keep you alive and energetic during times of acute food crisis.

However, most of the times, it’s just a huge pain in the ass to get rid of. And while you can easily manage the fat stored between your organs with a mix of healthy food and a bit of footwork, it’s the fat in the hips and thighs that are problematic. Very difficult to get rid of.

But fear not the fat, for you need not look to dubious pills for the yogis and rishis of yore are here to thy rescue!

A bit of needless poetry there, sorry about that. But the fact is true. You do not need to go in search of pills, tablets and syrups for weight loss. Most of them do not work and those which do, do not really guarantee your safety. But the Indians can help you in this regard. Yoga is a very powerful and safe alternative to pills, tablets and gut wrenching exercise routines which leave you utterly exhausted.


You may be thinking what the heck did we just write. Well, the heading consists of actually two yoga asanas- the first one is Tadasana  and the second one is Utkatasana.


In Tadasana or Mountain Pose, you need to follow these steps:

  1. Stand erect with hands at your side and a little gap between your legs.
  2. Loosen your shoulders, make your thigh muscles firm .
  3. Thenlift your kneecaps.
  4. Strengthen your ankles, bring your pubis nearer to your navel.
  5. Stretch your upper body as you inhale, hold this position for a few seconds and then release.


This is also known as chair pose in popular culture. But to do this, you need to be familiar with the aforementioned pose. So that’s why we mentioned it first. Follow these steps when you are doing Utktasana.

  1. Follow steps 1 and 2 of Tadasana till lifting of kneecaps. Refrain from lifting kneecaps.
  2. Now, gently lower body as if you are sitting on a chair (hence the name- chair pose).
  3. You should feel the stress in your thighs.
  4. Do not overstretch or lose your important part of yoga is not injuring your body by putting too much pressure on it. Respect that rule. You are not in a Gym. This is a peaceful process.
  5. Hold the pose for as long as your body permits and then gently release from it.

This particular pose has been adapted to many exercise regimen in a modified manner which includes support from the wall. But this is the original version.


In Hinduism, Nataraja is another name for Lord Shiva who is often depicted as a dancing deity when he is angry. This particular pose can benefit your hips and thighs at the same time. It can also improve the blood flow to your muscle. On the outset, it may seem like an easy and simple PT, but trust us when we tell you that it is far more complicated and benefitting. Follow these steps:

  1. Stand erect with your choulders loose (Tadasana).
  2. Then take one of your feet and move it back such that your thighs are nearly parallel to the ground.
  3. Hold your toes and be careful not to lose your balance. If you botch this up, you may get hurt pretty bad.
  4. Now stretch your other hand and palms gently and tilt slightly forward.
  5. Hold the pose, release gently and then repeat the same with your other leg.


Ustrasana is also known as the Camel Pose sometimes. In this yoga pose, you stretch your quadriceps, pec muscles and to some extent, your hips as well. Follow these steps to do Ustrasana.

  1. Kneel down. Stretch your legs backwards (kind of how the former submissive bent to Christian Grey). Your posterior should be resting on your knees and toes of both feet should touch each other. It is similar to how Japanese sit when paying respect. This is also a yoga pose and is known as Vajrasana. Vajrasana puts pressure on your knees and thighs. It also engages your core muscles and improves blood circulation and even digestion.
  2. Now lift your upper body up such that you are forming a “L” with your legs back.
  3. Lean back, reaching for your toes while you stretch your ribs gently up and forward.
  4. Breathe, hold this pose as long as your body permits and then gently come back to Vajrasana and then release all together,


Janusirsana is similar to touching your toes as a part regular standing stretch PT but only this time, your body needs to be resting on the floor and one of your legs is interfering with your touching of toes. It serves to put pressure on your belly, hips and inner thigh. The following steps should serve to make your understanding clearer.

  1. Sit on the floor with your legs stretched forward.
  2. Now bring your left knee back such that the ankle rests on your right thigh.
  3. Inhale, stretch your arms up and then bend your upper body to reach for the right toes as you gently exhale.
  4. Stretch as far as you can, hold the position for 2 seconds, come up and then repeat with other leg.


Badhakonasana is commonly known as the Butterfly Pose and why not? After all, you need to move your legs as if a butterfly is flapping its wings. This is relatively easily and improves blood flow to lower spine and reduces the fat in your lower hip as well.

  1. Have you heard of the Lotus Pose? This particular yoga pose needs you to sit in a similar pose but not fully. You do not need to tie up your legs. Instead, you need to make both your soles touch each other.
  2. Loosen your upper and lower body muscles. As you do this particular asana, you need to be careful so as not to injure your lower back and keep breathing constant.
  3. After you have made both your soles touch each other, you need to hold them with your hands, the next steps may be a bit difficult to do.
  4. After you have held your soles in place with your hands, move your knees up and down gently as if a bird is flapping its wings (your legs in this case). Be careful so as to not let go of your grip over your feet and soles.
  5. Do this for about 30 seconds and then take a break.


Did you see the viral video in which Jean Claude Van Dam does a split on moving trucks? Not really relevant though apart from the fact that this particular pose needs you to stretch your legs wide open as apart as you can making a wide “V”. It puts pressure on your hips and inner thighs as well. Follow these steps, it’s not that difficult.

  1. Sit with your body relaxed and legs facing forward.
  2. Now stretch them like a widened “V” (as much as you can without injuring yourself).
  3. Brings your palms to the centre and bend your upper body down such that your head touches the floor. If you cannot do that, try to make your elbows touch the ground without losing the “V” shape.
  4. Hold the position for 5 seconds at least and release gently.
  5. Remember, breathing is important and so is keeping your body injury-free. Do not overstretch.


Virabhadrasana is not just one single pose. It is rather a collection of yoga poses, three to be exact. Virabhadrasana is also known as the warrior pose. Just like the Natarajasana, this particular collection of yoga pose is related to Lord Shiva as well.

It is believed in Hindu Mythology that Virbhadra was the name of one parts of Lord Shiva created by himself. The asanas or yoga poses can be thought to show or depict the actions of Virbhadra in decimating his opponents.

Virabhadrasana I

Virabhadrasana I or Warrior Pose I is the part which depicts the arrival of the warrior. This yoga pose puts the pressure on your thighs and back muscles and can be done by following these simple steps.

  1. Follow step 1 and 2 of Tadasana.
  2. Now stretch your right foot forward such that your thigh is nearly parallel to the ground. You need to get your upper body forward as well so that your left stretches too.
  3. As you do the above step, bring your hands above your head with palms facing each other.
  4. Tilt your head up, hold this position for 30 seconds. Keep a regular breathing pattern.
  5. Jump back to step 1.
  6. Follow the steps 1 through 5 for the other leg as well.

Virabhadrasana II

Virabhadrasana II depicts the angry warrior setting his eyes and recognising his mark. This yoga pose is a great way to get rid of fat in your hips and strengthen your core and up your balance. Follow the steps given below.

  1. Follow steps 1 and 2 of Tadasana.
  2. Let’s start with your right side. Bend and stretch your right leg so that your right thigh is nearly parallel to the floor. Remember to stretch your right leg to the right side and not forward as in Virabhadrasana I.
  3. Get your hands up slowly at shoulder level such that the palms are facing the floor and then look to your right.
  4. Hold the position for 10 seconds, then return to step 1.
  5. Follow the same for your left side.

Virabhadrasana III

This yoga pose depicts the action of the warrior in cutting the head clean off his opponent. You don’t need to worry though as you won’t be doing that to anyone. Virabhadrasana is a pro level yoga pose. It is no doubt for the practiced and experienced.

Virabhadrasana III is great for many parts of your body. It affects your leg muscles, your core and back muscles as well. It improves your digestive system and helps you get rid of acidity and gastric problems. If you master this yoga pose then you will, without any doubt possess the excellent skill of balancing yourself.

If you are excited about this pose, then please remember to do it only under supervision as messing something like this would seriously injure you. Follow these steps:

  1. As usual, start from Tadasana.
  2. Now try to attain Virabhadrasana I, slowly get you’re your hands behind and start stretching.
  3. Tilt forward slowly and carefully such that your whole weight is balanced on one leg and you are making a “T” shape with the hands, upper body and the other leg. Your eyes should be facing the hands
  4. Hold for 30 seconds.
  5. Now slowly return to Virabhadrasana I and then to Tadasana and then repeat with your other leg.


SetuBandhasana may be the last yoga pose on our list but neither is it the last yoga pose that you can do for thinner thighs and hips nor is it the most difficult. SetuBandhasana is also known as the Bridge Pose and can do much good to your body than just putting pressure on hips and thighs and burning the fat there. It can improve blood circulation and muscle tone as well.

The pose itself is easy to reach, what’s difficult is holding it and continuing a stable breathing pattern. Do not stress if you cannot do it in one go. You will always have the opportunity to get better over time. Follow the steps listed below:

  1. Lie relaxed on your back.
  2. Lift your knees followed by your hips and then your back off the floor. Do this in a moderate rate.
  3. Keep your hands at your side and do not put too much pressure on your shoulders or neck.
  4. Hold the pose, keep a regular breathing pattern.
  5. Gently release by lowering your back and then your knees.

Please be careful not to injure yourself in doing any one of these yoga poses. Carefully and properly executed, they can do a whole lot of good to your body and not just your hips and thighs. Also, do remember to use a yoga mat or a soft cloth when doing them.