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10 Minute Target Training Yoga Workouts - Limber Hips and Thighs

© Jennifer M. Witkowski

Note: This article is part one of a multi-part article involving 10 minute workouts specifically targeted towards certain muscle groups. Each 10 minute workout can be performed alone, as a series for a complete workout, or to complement another type of exercise routine.

Finding time to exercise can be a challenge in these busy times, especially for those of us who have to juggle many responsibilities: home, family, our job, maybe even several jobs. Fortunately, recent medical research has shown that even a few minutes of exercise per day can greatly benefit the physical body and improve health. Of course, finding time to get in a complete workout is ideal; but if this is not possible, it is far better to do 10 minutes of exercise than nothing at all!

In this series of articles, we will be describing several different 10 minute yoga workouts. Each of these workouts focus on a specific muscle group or benefit; therefore, it is best to alternate different workouts on different days.

10 Minute Yoga for Hips and Thighs

The following workout is designed specifically to stretch and tone the hip and upper thigh area.

The Tortoise Pose

Begin seated on the floor, back straight, legs extended in front of you. Support your body behind you with your hands. Slowly spread your legs apart, as wide as is comfortable for you. Try to push your pelvis forward to maximize the stretch. Extend both hands above your head prayer style, straightening your back. Keeping the back straight, reach forward, clasping your ankles or calves (or even below the knee if this is the level you are comfortable with). Hold the stretch for 20 - 30 seconds, and repeat, raising and lowering the hands several times. Each time you repeat the exercise, try to push the pelvis slightly further forward, increasing the stretch. This stretches out the inner thigh muscles.

The Knee Swing

Lie back on the floor, and bend your knees. Keep your feet slightly more than shoulder width apart. Extend your aprms out to the side, and remain facing upwards.. Slowly let your knees fall to the left, trying to touch both knees to the floor while keeping the legs bent. Hold for 20 - 30 seconds, and then repeat to the other side. Do several repititions to each side. This strengthens and stretches the abductor, adductor, (inner and outer thigh) and hip flexor muscles.

The Diamond Pose

Begin by sitting upright, back straight. Bend your knees, keeping your feet together. Keeping your back straight, let your knees fall out to the side, while keeping the feet together, soles pressed against one another. Lean forward, letting the elbows press against the knees to maximize the stretch. Hold for 20 - 30 seconds, and then raise up, pull the feet slightly closer to the body, and repeat. Repeat this exercise several times. This stretches the inner thigh and hip flexor muscles.