Whether you are looking to perk up a flat butt or tighten a bigger one, yoga can help you achieve the behind you desire. Although most known for its ability to stretch the body and relax the mind, yoga also provides an effective workout for many muscle groups. Just a few yoga poses give you an effective yoga workout to shape your derriere.
Chair
The chair pose effectively works the muscles in the legs and butt. Stand with your feet together and hands in prayer position at your chest. Upon exhaling, bend your knees and drop your butt toward the ground, as though you are sitting in an imaginary chair. At the same time, lift your arms above your head and reach toward the ceiling. Once in position, your thighs should be parallel to the ground and your knees should not extend over the toes. Although your torso will be tilted forward slightly, your back and arms should remain straight. As you hold the pose for 30 to 60 seconds, you will likely notice shaking and burning in your leg and butt muscles.
Bridge
Begin the bridge pose by lying on your back on a cushioned mat. Bend your knees with your feet flat on the floor. Position your feet hip-width apart and close to the butt. Rest your arms by your sides. On an exhale, press your feet and arms into the ground and lift your butt off the ground. Keep your knees over your heels and continue lifting until your lower back is off the ground. Once in the position, clasp your hands underneath your butt and hold for 30 to 60 seconds. To ensure the bridge pose works your butt effectively, keep your butt muscles squeezed tight. If you find that your legs and back are doing all the work, concentrate on using your butt muscles to tighten the pose.
Downward Dog With Leg Lift
Although the downward-facing dog yoga pose is an excellent back stretch, it becomes an effective butt workout when combined with a leg lift. Begin the pose with your hands and knees on the ground. Position your knees directly underneath your hips and your hands just in front of your shoulders. Turn your toes under and straighten your knees, lifting your butt toward the ceiling. Continue pulling your butt toward the ceiling as you stretch through your arms and legs. Once in position, lift your left foot from the ground and toward the ceiling. Hold your butt muscles tight to hold the leg in the air for 15 to 20 seconds. Repeat on the other side.
Alternate Arm & Leg Reach
Initiate the alternate arm and leg yoga stretch by kneeling on your hands and knees on a cushioned mat. Position your hands underneath your shoulders and knees underneath your hips. Extend your left arm in front of you and right leg behind you, holding both as straight as possible. Hold for 30 to 60 seconds and repeat on the other side. This yoga pose works the butt in the same way as the downward dog with leg lift. The butt muscles must be held tight during the pose to keep the leg extended and straight. Because only one side of the butt is worked at a time, you must complete the exercise on both sides.
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