At Blossom Yoga Wear we’re the first to preach that yoga is about SO much more than the body beautiful, but hey, if they were handing out Beyonce booty’s in class...then sure, we’d certainly take one. Vanity aside, strengthening the glutes helps to support the lower back, hips and knees, as well as reduce imbalance in the pelvis area. If you’re specifically looking to tone your butt, then incorporating some of these 7 yoga poses into your practice will help to firm that derriere.
1. Locust Pose
Despite being classed as a basic asana, Salabhasana is one of those pose’s that looks a lot easier than it actually is. By holding the legs from the floor for between 30 seconds and one minute, you will discover pretty quickly why this is a great bum strengthener. Yet this all over toner also benefits the hips, back and legs, stimulating the internal organs and improving blood circulation.
2. Crescent Lunge Pose
This beautiful heart opener, which stretches out the torso, can also help to give you a beautiful behind, toning the whole lower body. The longer you remain and breathe, the more heat you will start to feel build up through the ankles, calves thighs and glutes.
3. Chair Pose
Utkatasana is similar to exercise squats, in that it simultaneously works on the butt, thighs, hamstrings and calves. Sitting back as far as you possibly can, the ultimate aim is to work towards sinking deeper each time and eventually reclining your legs to a 90 degree angle...yeah, good luck with that!
4. Warrior III
A fun balancing pose, you’ll need to summon the spirit of a fierce warrior to master the stability of this asana. Calling on core strength as well as engaging the glutes, it also improves flexibility of the hips. The higher you raise your leg, the harder the bum needs to work to hold it parallel to the ground.
5. Side Plank Pose
There’s a sweet spot when doing Vasisthasana that utilises and builds the “side-butt” muscles. The chances are that if your hips drop down towards the matt during your side plank, it’s because you’re not fully engaging your glutes. However, avoid lifting the hips too high, which relies more on the core rather than your tush. Want to add an extra challenge? try lifting the leg too.
6. Extended Hand to Big Toe Pose
Utthita Hasta Padangusthasana needs the glute muscles to keep the leg lifted and for the body to hold it’s balance. As well as calling upon the strength of the butt, it also provides a great stretch. If limited flexibility makes this a tricky pose for you, then grab a yoga strap, or simply a belt, to add some extra length to your leg.
7. Bridge Pose
A great backbend and a great bottom toner at the same time. Whilst stretching the chest, neck, spine and hips, Setu Bandha Sarvangasana also strengthens the back, buttocks and hamstrings. Once you’ve mastered this static pose, raising the leg will increase the difficulty and activation of the glutes.
Filling your yoga practice with butt toning yoga asanas might be a painful pursuit, but at least your yoga pants will thank you for it in the long run.