Yoga Poses for a Great Butt
So many of us strive to achieve perfect, sculpted glutes, but it can be challenging to get there. If you’re tired of doing squats at the gym and achieving minimal results, there is something else you can try. Yoga is one of the best ways to attain a great butt. Not only will you strengthen and tone your glutes, but you’ll have perfect yoga arms, abs, and legs to match! Here are some poses that will help you to sculpt the perfect yoga butt. Do each of these once a day.
By Heidi Kristoffer
From down dog, step your right foot forward between your hands, spin your left heel down with the foot slightly angled out, press into your feet, and reach your arms to the ceiling, framing your face. Breathe here for five deep breaths and then repeat on the left side.
From down dog, step your right foot forward between your hands, spin your left heel down with the foot slightly angled out, and windmill your arms open, left arm reaching toward the back of your mat and right arm reaching to the front of your mat. Bend right knee, keeping it in line with your right ankle. Stay here for five deep breaths and then repeat on the left side.
From a standing forward bend, walk your hands under your shoulders, placing them on the floor (or on blocks if the floor is to far away). Transfer your weight to your right foot, putting a slight bend in your right knee, and float your left leg high behind you. Reach through your left heel and internally rotate your left thigh so your toes point toward the ground. If you feel steady, lift your hands off the ground and frame your torso with your arms reaching back toward your heel. Stay here for five deep breaths and then switch sides.
From standing, bend your knees, sink your hips, and reach your arms high to frame your face. (You should be able to see your toes in front of your knees. If you can’t, sit back until you can.) Stay here for five deep breaths. For a challenge, come onto the balls of your feet for five deep breaths. For an extra challenge, from there, reach your arms forward as you reach your butt back, pancake your torso to your thighs, and flex your palms toward the front of the room (as pictured). Stay here for five breaths.
From standing, put a soft bend in your knees, come high on the balls of your feet, and start to hinge forward from your waist, keeping your arms on either side of your torso. Allow your head to dive toward the ground, and stay here for five deep breaths.
Elevated Wide Squat
From standing, step your right foot way out to the right, turn your toes out, sink your hips, and bend your knees until they are directly over your ankles. Then come high on the balls of your feet, frame your face with your arms, and stay here for five deep breaths.
Upward Facing Plank Pose
From a seated position with your legs long in front of you and together, take your hands behind you, fingers pointing toward your body. Press into your palms as you lift your hips high. Allow your head to fall back if that feels natural for your neck. Stay here for five deep breaths.
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All photos courtesy of Vera Boykewich.