Yoga doesn't just balance your body and mind, it also stretches and strengthens your muscles. For a firmer butt, focus on these five asanas, or yoga postures, to help tone your gluteal muscles -- gluteus maximus, gluteus medius and gluteus minimus -- as well as your abdominal, back and leg muscles.
Balancing Table
Balancing Table pose works your gluteal, abdominal and back muscles. Starting on your hands and knees, lift your right arm straight out in front of you and your left leg straight behind you. Pull your belly in, toward your spine. Inhale, and lift your arm and leg higher. Hold for a few breaths. Exhale and place your hand and knee back on the floor. Repeat on the other side by lifting your left arm and right leg.
Downward-Facing Dog Variation
A variation on the well-known Downward-Facing Dog pose firms your butt and opens your hips for freer movement. From your hands and knees, exhale, straighten your knees and lift your seat upward for Downward-Facing Dog; hold for a few breaths. Press your hands and left foot firmly into the floor, and lift your right leg up to the ceiling. To open your hips, bend your right knee and rotate your foot toward your left side. Then, square off your hips and raise your right leg straight up again. Hold for a few breaths, then return your foot to the floor. Repeat with your left leg.
High Lunge Variation
A variation of the High Lunge pose tones your gluteal muscles, quadriceps and hamstrings. From Downward-Facing Dog, step your right foot between your hands and rise into a lunge, with your back leg straight and your front knee bent, with your shin perpendicular to the floor. Stretch your arms overhead, keeping your belly pulled in and up, and take several breaths. Return your hands to the floor, then switch legs and repeat with your left leg forward and right leg back.
Locust Pose
Locust pose strengthens your back, buttocks and legs. Lie on your belly, with your arms by your sides, palms facing up. Inhale, and lift your head, chest, arms and legs away from the floor. Keep your pelvis grounded and, from your belly, lengthen your spine forward and your legs back. Take a few breaths in this position, then exhale as you release the stretch and lower back onto your mat.
Bridge Pose
Bridge pose strengthen your glutes and abdominals, and reverses the effects of sitting all day. Lie on your back, bend your knees and place your feet flat on the ground, hip-width apart; your arms are at your sides, palms down. Inhale, and lift your pelvis off the floor, simultaneously pressing your heels and palms into the floor. Keep your belly firm an be careful not to overarch your back. Hold this position for a few breaths and exhale as you lower back to your mat.
References
- American Council on Exercise: Butt & Hip Exercises
- "Light on Yoga"; B.K.S. Iyengar; 1976
- "Anatomy of Movement"; Blandine Calais-Germain; 1993
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