Yes, you can tone your butt with yoga! Many people think that yoga is all about breathing and stretching, but, in fact, it’s a great way to build muscle tone and strength. Try some of these butt-toning yoga poses to get the glutes you’ve always wanted.
1. Crescent Pose
Begin in Mountain Pose, standing erect, with your weight distributed evenly through all four corners of your feet. Make sure your knees, hips and shoulders are stacked directly atop one another; activate your leg muscles and tuck your tailbone under.
Reach back with your left foot until your right knee bends and your right thigh is perpendicular to the floor; press the ball of your left foot firmly into the floor, so that you’re balancing on your toes on that side. Make sure to center the bent knee directly above the right ankle. Press strongly through your right heel and the ball of your right foot. Spread the toes of your right foot for balance.
Take a deep breath, and, as you inhale, sweep your arms up above your head. You can hold your arms up side by side, or you can clasp your hands if you like. Arch your back and look upward toward your thumbs. Remain in this position for ten to thirty seconds, and don’t forget to repeat it for the left leg.
2. Chair Pose
The Chair Pose in yoga is another great way to tone your butt. Begin, as before, in Mountain Pose. You may want to press your legs together, as this makes it easier to balance in Chair Pose. To move into Chair Pose, take a deep breath and raise your arms above your head. Look upward as before. As you exhale, bring your hands down into the prayer position. Then, sit back as if you were in a chair.
Lower yourself as far as you can comfortably go. Lift your toes off the ground and balance on the four corners of your feet. If you have trouble balancing in this pose, perform it with your back pressed against a wall. This will allow you to lower yourself more deeply and tone your butt muscles more. Remain in Chair Pose for ten to thirty seconds.
3. Bridge Pose
For the Bridge Pose, lie flat on the floor with your knees up and your feet on the floor. Keep your heels as close as possible to your hips. Place your arms on either side of your torso.
As you inhale, squeeze your butt muscles and lift your hips toward the ceiling, creating an arch or bridge in your torso. Clasp your hands together and stretch them toward your feet. Press firmly into the soles of your feet and make sure that your knees are centered directly above your ankles, to avoid injury. Remain in the pose for ten to thirty seconds.
If you have neck or lower back problems, speak to a doctor or certified yoga instructor before performing Bridge Pose. A certified yoga instructor can help you modify the pose to safely accommodate your physical limitations.