5 Yoga Poses for a Yoga Butt

5 yoga poses for a better butt
Tabletop Butt Blaster
5 yoga poses for a yoga butt via alignyo
Plank Pose with Bonus
Yoga poses for a better butt: Chair Pose
Squat deep in Chair to work your lower body.
Yoga for a better butt: Crescent lunge
Crescent Lunge
5 yoga poses for a yoga butt via alignyo.
Bridge works your butt, hamstrings and strengthens your back muscles.
General

Is there such a thing as the perfect yoga butt? We don’t think so, but what we do know is that yoga can help you firm up your backside, lengthen leg muscles and increase overall muscle tone, so you can feel good in the skin you’re in. Try adding these 4 yoga poses for a better butt into your home practice. We suggest warming up with a few rounds of sun salutations before trying these poses. Experienced yogis may want to add squats, pulses or lunges between poses to really work the lower body.

Baby got back: 

Tabletop butt blaster

Come to a hands and knees position with your wrists under your shoulders and your knees under your hips. On an inhalation extend your right arm forward and your left leg straight back, drawing the navel towards the spine, gazing at the floor and floating the leg up just parallel to the ground.  Maintain the internal rotation of your lifted leg, meaning that the hips are square and the inner thigh of the lifted leg is reaching up to the sky and on an exhalation, release down. Inhale and float the left arm forward and the right leg back, and exhale to release down. Repeat eight times on each side. This sequence works the hamstrings and gluteal muscles of the lifted leg. 

Plank Pose with bonus

From your tabletop position, extend your legs straight back behind you and come to plank pose. Hold here for a few breaths, drawing the belly in tightly to the spine. On an inhalation lift the right leg just a couple of inches into the air, again internally rotating the leg so that the hips are square and the inner right leg lifts to the sky. To fire the adductors (inner thighs), create your own resistance and hug the leg to the midline, imagining that someone is trying to push your right leg to the right but you resist them by hugging in. Pulse the leg up and down 10 times. Put the right foot down and switch, lifting the left leg. On an exhalation, come down and press back into child’s pose for a short rest. This plank with bonus works the hamstrings and glutes of the lifted leg, as well as the inner thigh muscles. 

Chair pose 

No matter how many times we do chair pose, we still feel the burn in our legs. To sink deep into an imaginary chair, start in mountain pose. Bend your knees, lower your hips, and keep your arms outstretched overhead. Shift your weight into your heels and pull your knees back so that you can gaze down and see all 10 of your toes. Lift your toes up off of your mat for a greater challenge, and drop your booty lower. 

Crescent lunge 

Lunges always do the trick when it comes to sculpting long and lean legs. To get into proper form, start in downward facing dog. Raise your right leg off of the mat and step it through to a low lunge position. Stack your right knee over your right ankle. Sweep your arms overhead. Come high onto your back toes and work your right quad parallel to the earth. Straighten and firm the muscles in your back leg. Tuck your tailbone slightly and engage your core. Relax your shoulders down your back. 

Bridge Pose

Lie down on your back now, bending the knees and placing the feet sitz bones distance apart and parallel. Press down the feet and as you inhale begin to lift the hips up. Clasp the hands underneath you and press the arms and feet down as you continue to lift up. Notice how the breath creates a natural rise and fall. Be sure not to ‘jam’ the hips and pelvis up in space, squeezing the lower back narrow. Emphasize the ‘inner spiral’ action of the legs by keeping the legs parallel and pressing down more through the inner edges of the feet. Breathe up to one minute and slowly release. In addition to working the hamstrings and glutes, bridge pose opens up the lower spine, moves the lumbar into its natural curve, and also strengthens the muscles of the back which is a key element in reducing and eliminating lower back pain. 

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