Yoga isn't just about finding your "chi," and meditative breathing; the ancient mind-body practice is effective for strengthening your muscles and increasing flexibility. Specific yoga poses or postures, such as the chair and the bridge pose, target the muscles in the buttocks -- encompassing also your pyriformis, and your legs, which includes your hamstrings. Strengthening your lower body with yoga has many benefits, such as improved balance, increased range of motion and enhanced flexibility and strength. When considering yoga to strengthen and treat any muscles or body systems, consult your physician.
Hamstrings
Perhaps the most recognizable yoga pose is the downward-facing dog, which is used repeatedly throughout the traditional sun salutation sequence. Downward-facing dog is performed from a standing position that transitions into an intense stretch with both hands and feet pressing into the mat. With your head down and your buttocks lifted to form an inverted "V," you will experience a deep stretch down the back of your thighs, calves and ankles, with specific emphasis on your hamstrings.
Pyriformis
The pyriformis is a small muscle that is located deep in the buttocks and is responsible for externally rotating the hip. The Amercian Council on Exercise recommends flexibility exercises to target your pyriformis to alleviate sciatic nerve issues. Fire log pose is a seated pose, in which you bend your knees and stack one leg on top of the other, providing a deep stretch in the outer hips, in general, and the pyriformis, in particular.
Legs
Chair pose is an effective leg-strengthening pose, performed from a standing position. As you bend your knees and lean forward from the hips, both the fronts and backs of your thighs are strengthened, as well as your gluteus maximus. Standing postures, such as triangle and extended side angle pose, work your leg muscles above and below your knees at the same time. Yoga also includes several balance poses that involve standing on one leg while extending the other. Balance poses also effectively strengthen and tone your legs.
Integrative Postures
Most yoga poses don't single out one muscle group, but some postures are more integrative than others. Bridge pose is a perfect example of a posture that works the legs, glutes and core muscles as one integrative whole. YogaJournal.com explains that bridge pose not only rejuvenates tired leg muscles, but is also helpful for calming the brain. Positioned on your back with feet placed on the mat directly underneath your knees, bridge pose is performed by tilting your pelvis and slowly lifting your hips off the ground.
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