The Best Yoga Poses to Reduce Inner Thighs Fat


A lack of physical activity leads to a gain in inner thigh fat. Yoga is the best holistic approach to burning excess fat and gaining strength and peace of mind.

By doing yoga consistently, you can stretch your muscles resulting in weight loss because fat acts as an energy store while doing physical activities that lead to weight loss.

Let’s try different postures of yoga to reduce thighs in 2 weeks.

What causes inner thigh fat?

Consuming more calories and fat and lack of physical activity caused an energy imbalance that became the fundamental cause of weight gain.

How do I get rid of inner thigh fat?

An increase in muscle and a little fat reduction can make your legs appear more shapely. The best and natural way to thin your thighs can be attained through a combination of healthy food intake and physical exercise.

Forward Bend Yoga Poses

1. Upavistha Konasana (Wide-Angle Seated Forward Bend)

It stretches your back and thighs and can help increase mental calmness and decrease anxiety.

Upavistha Konasana or Wide-Angle Seated Forward Bend - yoga to reduce thighs in 2 weeks
  • Sit calmly and extend your legs to the sides.
  • Inhale and straighten your spine and while exhaling, reach your hands to your hips
  • Bring your hands forward between your legs.
  • Avoid curving your backbone.

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2. Janu Sirsasana (Head-to-Knee Pose)

It is an excellent yoga pose to reduce inner thigh fat and relieve tight muscles in the back of your thighs.

Janu Sirsasana or Head-to-Knee Pose - yoga poses to reduce thigh fat
  • Sit with the legs extended in your front.
  • Bring the sole of your left foot towards yourself by bending the knee.
  • Let the left foot touch the knee ball, and the right leg remains straight.
  • Inhale and raise your hands.
  • While exhaling, bend forward with your hands touching your right toe.
  • Reach your head to your left knee.
  • Maintain the posture for 20-40 seconds, breathing deeply.

3. Utthita Trikonasana (Extended Triangle Pose)

This posture is extremely perfect for lengthening your spine and strengthening the thighs.

All three steps of Trikonasana or Triangle pose - Yoga Poses to Reduce Inner Thighs Fat
  • Stand straight and stretch out your feet
  • Bend on one side and make a triangle with your legs; inhale as you raise your left arm to the side.
  • While exhaling, take your right hand in the upward direction.
  • Hold this posture as per your strength, and then repeat with the other side.

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4. Open Extended Triangle

This yoga pose is the same as the Utthita Trikonasana or Extended Triangle Pose and is really helpful for stretching out and strengthening the entire body.

5. Baddha Konasana (Bound Angle Pose)

This is an inner thighs yoga done regularly to stretch your inner thighs and build strength in your back.

  • Sit and bend your knees, allowing their soles to meet one another
  • Inhale and press your feet together with your hands
  • Straighten your backbone while keeping your shoulder back.
  • Stay in this position for 2-3 minutes and come to your natural sitting position by straightening your legs.

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6. Setu Bandha Sarvangasana or A Bridge Pose

It is a backbend that helps to open the chest and stretch the thighs.

Third and final pose of Setu Bandha Sarvangasana or Bridge Pose - inner thighs yoga
  • Lie down straight on your back and bend your knees a little.
  • Put your hands beside facing in a downwards direction.
  • Inhale and lift your back perpendicular to your legs, making a bridge-like posture.
  • Be sure to keep your knees and ankles almost stiff and straight.
  • Inhale for a few seconds and then breathe out.

7. Garudasana (Eagle Pose)

It improves balance and focuses as it stretches around your shoulders, upper back, and thighs.

Garudasana or Eagle Pose - yoga to reduce thighs in 2 weeks
  • Lift your right foot upwards.
  • Cross your left thigh over your right thigh as high as possible.
  • Bring both arms out in front of you and cross the left arm over the right.
  • Keep your spine straight and hold onto this pose for 1-2 minutes.

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8. Goddess

This pose strengthens the entire lower body, including the hips, thighs, and ankles, as it opens and stretches the thighs and spine.

Goddess Pose - yoga poses to reduce thigh fat
  • Begin by standing straight, then stretch out your.
  • Turn your toes outward and join your hands in the center
  • Bend your knees into a comfortable squat.
  • Hold this pose as per your capability and then return to your actual position

9. Chair Pose

It provides flexibility to the shoulders. Its a yoga pose to reduce thigh fat to ensure stability in the core and strengthen your legs.

chair pose or Utkat Asana - Yoga Poses to Reduce Inner Thighs Fat
  • Stand straight with your feet slightly wider and your arms at your sides.
  • Inhale and lift your arms, stretching them straight and parallel with wrists and fingers facing upwards.
  • Keep your shoulders and spine straight.
  • Exhale as you bend your knees, keeping your thighs and knees parallel by creating a right angle with the tops of your thighs.
  • Hold this posture for a few seconds


Including yoga for weight loss in your routine can benefit your overall health. If you want to burn out your thigh fat, have a balanced diet and try out these easy and simple postures for thigh fat. Start working out on your body and remain consistent with the practice. Have a healthy and calming yoga session ahead!


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