Are you looking for ways to get a toned and strengthened glutes? Do you want to firm and lift your backside? You’re in the right place. This post outlines the best yoga poses to help you sculpt a better butt.
Quick facts: Best Yoga Poses For Buttocks
Yoga can be an excellent way to tone your glutes and build strength. Not only will it help slim your thighs, it can also help improve your posture and balance. If you’re looking for a way to build a better butt, look no further. Here we will talk about some of the best yoga poses for sculpting and strengthening your glutes:
Benefits of yoga for the butt
The benefits of yoga for your butt can not be overstated. Not only can yoga help to lift and tone your backside, but it can also give you greater flexibility and strength in those areas. Yoga poses that target your glutes and the surrounding muscles can lead to improved posture, better balance, and increased stability during other exercises like running or weightlifting. Additionally, some of these poses also work the rest of your body, meaning that you will be able to get a full-body workout while targeting your backside at the same time. Practicing yoga regularly is sure to improve the appearance of your buttocks over time as well as give you a healthier look overall.
Standing poses are a great way to target and strengthen your glutes. They may seem simple, but can be very effective when done correctly. The standing poses are excellent for toning and shaping the buttocks and legs, as well as improving posture and balance.
In this article, we will discuss the best standing poses to help you kickstart your journey to a better butt:
Warrior II is a standing posture often used in Yoga practice. It is one of the best poses to strengthen and tone the lower body, particularly the glutes.
Warrior II begins with a wide stance, with your feet slightly wider than hip width apart. The front foot should be facing forward while the back leg should have its toes turned out slightly. From here, bend your front knee until it is directly above your ankle. Reach both arms straight out to either side, as if you’re about to hug someone standing next to you. Keep your torso facing forward, and don’t let your chest drop down; instead focus on keeping your lower abdominal muscles engaged and lifted up towards the sky.
Hold this position for several breaths – you should feel a nice stretch through your glutes and thighs throughout both legs – before switching sides for an even workout.
Triangle Pose is an accessible pose that can help to improve your posture, balance and flexibility. It is a standing pose that promotes proper alignment and builds strength in the legs, hips and lower back. You can also benefit from increased core stability and energy when performed correctly.
To enter Triangle Pose, begin by standing with your feet together, then step your feet wide apart while slightly turning the heels outward. Reach out both arms at shoulder height with arms parallel to the floor. Bend from your hip joints as you extend forward over your front leg keeping back straight and reaching both hands towards opposite sides of your front foot with palms facing down. Hold for five deep breaths before releasing and return to starting position.
Triangle Pose has a multitude of variations so don’t be afraid to experiment or adjust as needed throughout your practice!
Chair Pose, or Utkatasana in Sanskrit, is a standing pose that works your lower body and core. To enter the pose, begin standing with feet together and arms overhead. Inhale and raise your arms to the sky, then exhale to bend your knees deeply as if you are sitting in a chair—aim for a 90-degree angle between the thigh and calf. Make sure to press through your heels as you activate your quadriceps muscles. Bring your chest up, shoulders down and back, then draw in your belly button towards the spine for core support. Maintain an even breath for 10 breaths as you press into this powerful posture. Be sure to keep healthy alignment of the knees—avoid locking them—and stay connected throughout the entire body from hands to feet.
Chair Pose helps strengthen your glutes while also improving balance and coordination.
Seated poses are a great way to target your glutes and strengthen your hips. These poses are particularly beneficial for those who spend a lot of time sitting and don’t have access to a gym.
In this article, we will discuss the best seated yoga poses to help you tone and strengthen your glutes:
Boat Pose (also known as Paripurna Navasana) is an intermediate-level yoga pose that helps create strength and stability in the abdomen, hips and spine. This seated yoga pose has been around for centuries, first being documented in ancient India’s Hatha Yoga Pradipika.
When doing Boat Pose, sit up tall with your legs straight out in front of you and your hands by your side; Your weight should be evenly distributed between your sitting bones and the soles of your feet. Begin to lift your toes slightly off the floor, extending them back behind you like a turtle shell. Then draw in your navel towards the spine to support your core as you lift up through chest. Hold this position for 5-10 breaths, then come back down to a seated position. This pose not only strengthens the core muscles but also sends fresh oxygen filled blood to areas that need it most like hips, groin, lower back & buttocks!
Seated Forward Bend
Seated Forward Bend is a yoga pose that helps to elongate the spine and stretches the hamstrings and hips.
To begin, start by sitting in Dandasana (Staff Pose) with your legs extended in front of you and your spine tall. Flex your feet to engage the legs and press down into both sitting bones. Lift through the crown of your head as you extend your arms up over head and fold forward from the hips. As you exhale, reach for your toes or a strap while keeping a slight bend in the knees if they are too tight to straighten completely. Remain here for 3-5 breaths before inhaling back up on an exhale release.
This pose can be modified by:
- Reclining onto your back with bent knees and feet flat on the ground
- Bending your knees at a 90-degree angle to ensure proper alignment of the spine.
Bound Angle Pose
Bound angle pose, also known as Baddha Konasana in Sanskrit, is an intermediate hip-opening yoga posture that is great for opening up the hips and stimulating the core. This pose strengthens the inner thighs and groin while stretching both the hamstrings and outer hips.
To get into bound angle pose, start by sitting on your mat with your legs stretched out in front of you. Then bend your knees out to either side and bring soles of your feet together, allowing them to settle comfortably close to your body. Reach down towards your feet with both hands while pressing your inner thighs towards each other. Focus on keeping a straight spine as you fold forward towards your feet. Hold this pose for 10 breaths or up to one minute before releasing back into seated position gently.
Reclining poses are one of the best yoga poses to help you achieve a better butt. These poses help targeting the muscles in the back and glutes, and also help you relax and reduce stress. Reclining poses can be done by all levels of yoga practitioners, from beginners to advanced practitioners.
Let’s explore some of the best reclining pose options available:
Bridge Pose or Setu Bandha Sarvangasana is an excellent yoga pose for strengthening your glutes and core. In this pose, you lie on your back while arching your hips upwards towards the sky, drawing your feet in towards your body.
To enter the pose, begin by lying on the ground with your knees bent and the soles of your feet flat on the floor hip width apart. Your arms should be placed alongside your body, palms facing down. Drawing in through your core and using strength through the glutes lift hips up towards the ceiling. You can use a blanket or block to support you as needed. Hold this position for several breaths before slowly lowering back to the ground.
This is an excellent pose to loosen tight hip flexors and open up tension within these areas as well as strengthening muscles in preparation for other workouts.
The Pigeon Pose, or Eka Pada Rajakapotasana, is a great yoga pose for toning and strengthening the buttocks. To come into the pose from a downward-facing dog position, step your right foot forward between your hands and lower your hips down to the floor. To ensure an even stretch on both sides of your hip, make sure that you scoot your right knee forward until your shin is parallel with the top of your mat. You may choose to keep a props (i.e. a block) underneath you if you feel any tension in either of your hip flexors or groin muscles.
Once in the pigeon pose, focus on breathing deeply and slowly as you lengthen through the spine to help support and open up both sides of buttocks muscles evenly. This posture not only helps to strengthen and tone the glutes but also relieves tension in surrounding areas such as low back, hips and hamstrings as well as promoting improved circulation throughout the body.
Reclined Bound Angle Pose
The Reclined Bound Angle pose (Supta Baddha Konasana) is a yoga asana that helps to relieve tension in the lower back and legs, as well as strengthen your spine and open up your hips. This pose can help improve flexibility, balance, circulation, and digestion in both the upper and lower body.
To practice this pose, begin by lying on your back. Then open your knees, allowing them to drop towards each side. Extend your arms out to either side of your body or rest them on top of each other over your abdomen. Draw your shoulder blades together and press them gently into the floor. Feel the gentle opening at the front of the pelvis while you maintain a relaxed breath throughout the pose. To deepen the stretch in this asana, reach down with one hand along one leg while keeping it flexed with a pointed toe pointed towards the ceiling. Stay in this pose for up to five minutes or longer if needed before gently releasing out of it with an exhale.
Yoga can be an effective way to shape and strengthen your buttocks, but it is important to make sure you are doing the poses correctly. After exploring the different benefits of yoga for achieving a better butt, it is also important to consider other factors that might affect your progress.
Let’s look at some final thoughts on the best yoga poses for achieving a better butt:
Tips for getting the most out of yoga
If you’re looking to get the most out of yoga for a better butt, do not just focus on the poses. To get the most benefit, make sure to incorporate breathwork and relaxation. As with any exercise routine, make sure you warm up your body before doing Yoga poses. This includes some light stretching, walking in place or jumping jacks to get your heart rate going and prepare your muscles for the work ahead.
It is also important to make sure you are taking sufficient breaks between poses and not pushing yourself beyond your limits. If done properly, yoga can yield impressive results in a relatively short period of time – so be patient and consistent with your practice! Finally, make sure to listen to your body: if something doesn’t feel right or you can’t keep up with the flow of the class – take a break.
FAQs about: Best Yoga Poses For Buttocks
Q: What are the best yoga poses for buttocks?
A: The best yoga poses for buttocks are Downward Facing Dog, Warrior 2, Bridge Pose, Chair Pose, and Locust Pose.
Q: How often should I practice these poses?
A: For best results, you should practice these poses 3-4 times a week.
Q: What are the benefits of practicing yoga poses for buttocks?
A: Practicing yoga poses for buttocks can help to tone and strengthen the muscles in the glutes and hips, improve posture and balance, and increase flexibility.