1. Better Backside With the Bridge
The bridge pose is one of the best yoga poses for the butt and entire backside of the body. Lie on your back with your legs together and knees bent, feet resting flat on the floor. Rest your arms at your sides and inhale deeply. As you exhale, push into your feet, lifting your rear end off the floor and dropping your weight into your shoulders. Keep your shoulders relaxed and breathe. To take the pose a bit further, join your hands below your body, keeping your arms on the floor, and roll your shoulders under. During the pose, quads and buttocks should be tight, shoulders relaxed and body straight. You should be able to look down your belly to see your knees. Hold the pose for 30 seconds or longer.
2. Lift and Tuck
The plough is another great yoga pose for the gluts and lower back, and also increases blood circulation throughout the body. Lie on your back with your knees bent and feet flat on the ground. Rest your arms at your sides with palms face down and take a deep breath. As you exhale, push into the ground with your hands and engage your abs, lifting your legs up overhead. Keep your legs together and straight, lowering them above your head and touching your toes to the ground if you can. If needed, support your low back with your hands as you breathe slowly for at least 30 seconds. Make sure that you keep your chin tucked into your chest and do not move your head, as trying to look to the side can strain your neck. When you are ready, press your hands into the ground and slowly roll your spine down, lowering your legs. Rest for a moment before moving on to more yoga poses for your backside.
3. Toning Up With Table Top
Table top is another great way to strengthen and tone the butt with yoga, and it also helps to open the chest and shoulders while strengthening the legs. Sit upright on your mat with your legs together and extended in front of you. Place your hands about a foot behind your body with your fingers pointing in towards your body and inhale deeply, lengthening through the spine. As you exhale, push into your hands and feet, lifting your body off of the ground. Gently roll your head back and try to place your feet flat on the ground as you lift and tighten the buttocks. Your body should be flat like a table top. Hold the pose for at least 10 seconds before gently lifting your head and dropping your hips to the grounds. Repeat if desired.
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