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Open hips and a plump, toned bum can be achieved in many ways through exercises and even yoga. The hips are complex joints and their main function is to enable us to move forward. If you connect the ability to move forward with the nervous system, the muscles around the hip joint are the ones that enable you to flight. However, they also give a feminine silhouette to your body. And, these yoga asanas work perfectly well if you’re searching how to shape your butt!
Also, the region of the hip is a very intimate place, which we are subconsciously used to protect. If we are stressed, constantly on the run or carrying emotional traumas within our body is kind of always ready to run, which means the muscles are engaged and the hips become tight.
This sounds dramatic but is mostly an unconscious act. In a yoga session for hip opening, the muscles are stretched, and hence emotions released. In a stressful situation, muscles that become tight can be lengthened with these asanas.
Health Shots spoke to Isabelle Karan, a healer, yoga trainer, meditation and Pranayama expert, owner of Sabel Yoga and Wellness to tell us more about hip opening asanas.
“A peachy bum needs an increase in muscle strength. Even though we are talking about similar or same muscle groups, the approach is different. In a hip-opening sequence, one needs to be loving and gentle with yourself,” says Isabelle.
This pose pretty much works the entire hip region, which are the inner and outer thighs and the hip flexors. Be mindful to place both your sitting bones balanced on the ground and find length in the lower back. You can place a block below each knee so the muscles may relax even more.
This pose beautifully lengthens the inner thighs, hamstrings but also the region of the groin. Not only this, it relaxes the lower back too. Be mindful to relax the shoulder girdle, the neck and the face. If you can’t reach your feet, you can use a strap as a support. .
This pose holds a great intensity. Use blocks as support and connect to your breath. Prolong the exhalation while you focus on the muscles which are stretched the most. Consciously give yourself the permission to let go and lengthen. This pose is a deep opener for the glutes and outer hips.
Place a block between your tights and sit low, while you engage the pelvic floor and the belly. Arms can be overhead or in front of the heart, depending on your strength. Squeeze the block and the glutes and gently bounce in this position.
Come into a table top position, shoulders over wrists and hips over knees. If you have sensitive knees, place a blanket below the knees. Left knee stays firmly on the ground while the right leg is straightened and lifted off the ground. Move the leg parallel to the ground to the right side and gently bounce 20 times, change side and repeat for 3 rounds.
This pose is a fat burner which will shape your butt like an apricot. It opens the adductors of inner thighs and tightens the quadriceps, the glutes and the calves. The beauty of the pose is that it strengthens the core and the back as well. Find your way into the pose and sit low so you can feel the burn in the glutes and the quads. Aim for the knees to push to the other edge of the feet. You can either gently bounce or lift the heels off the ground one by one.
Try these yoga asanas for a month without fail to get that peachy bum which looks toned and tight. After a month, you’ll find a huge difference in your curves!