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Yoga doesn’t simply balance your mind and body, it likewise stretches and reinforces your muscles. For a firmer butt, focus on these 5 asanas, or yoga postures, to help tone your gluteal muscles– gluteus maximus, gluteus medius and gluteus minimus– along with your abdominal, back and leg muscles.
Balancing Table
Balancing Table pose works your gluteal, abdominal and back muscles. Beginning on your hands and knees, raise your right arm straight out in front of you and your left leg directly behind you. Pull your belly in, toward your spinal column. Inhale, and lift your arm and leg higher. Hold for a few breaths. Exhale and place your hand and knee back on the floor. Repeat on the various other side by lifting your left arm and right leg.
Downward-Facing Dog Variation
A variation on the famous Downward-Facing Pet present companies your butt and opens your hips for freer movement. From your hands and knees, exhale, straighten your knees and lift your seat upward for Downward-Facing Canine, hold for a couple of breaths. Press your hands and left foot firmly into the floor, and raise your right upper hand to the ceiling. To open your hips, flex your right knee and turn your foot toward your left side. Then, square off your hips and raise your right leg straight up once again. Hold for a few breaths, then return your foot to the floor. Repeat with your left leg.
High Lunge Variation
A variation of the High Lunge present tones your gluteal muscles, quadriceps and hamstrings. From Downward-Facing Canine, step your right foot in between your hands and increase into a lunge, with your back leg straight and your front knee bent, with your shin perpendicular to the floor. Stretch your arms overhead, keeping your belly pulled in and up, and take a number of breaths. Return your hands to the floor, then switch over legs and repeat with your left leg forward and right leg back.
Locust Pose
Locust present strengthens your back, butts and legs. Lie on your belly, with your arms at hands, palms facing up. Inhale, and lift your head, chest, arms and legs away from the floor. Keep your pelvis grounded and, from your belly, lengthen your spinal column forward and your legs back. Take a few breaths in this position, then breathe out as you launch the stretch and lower back onto your mat.
Bridge Pose
Bridge position reinforce your glutes and abdominals, and reverses the results of sitting all day. Lie on your back, flex your knees and put your feet flat on the ground, hip-width apart, your arms are at your sides, palms down. Inhale, and raise your pelvis off the floor, all at once pushing your heels and palms into the floor. Keep your belly firm a be careful not to overarch your back. Hold this position for a couple of breaths and exhale as you lower back to your mat.
5 Yoga Poses to Firm Butt
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