Looking to get your butt in shape for summer?
A toned and lifted butt is accessible to people of all shapes, sizes, and age groups without long strenuous hours in the gym, weights, or machines.
Yoga is a unique form of exercise that allows different postures to bring strength to weak areas of the body. Using our daily Asana practice is an excellent way to shape our booty while also reducing pain in the lower spine with low risk of injury.
Toning the gluteus muscles also strengthens the muscles in our spine bringing our physical and spiritual body to complete balance. As our buttocks begins to strengthen so does our hips, allowing enhanced flexibility. According to the Yoga-Sutra, transformation to the body through Asana happens when the mind and muscle are engaged.
Yoga has the ability to give us the desired results we seek when done correctly with cardio and healthy eating habits combined. Cardio builds our muscles by allowing air to flow through them. With this form of exercise, intensity is more important than duration. A fierce vinyasa flow is the class recommended to those seeking the fastest results on their plump rump this summer.
Additionally, a plant-based diet is the best way to nurture our muscles and organs while toning our gluteus to maximum capacity. The body needs to be steady and comfortable during our dedicated practice and the five positions selected have been tested to be tried and true.
But first, Make sure you have the right yoga mat!
Your mat is your sanctuary. Make sure you have the right one for your practice. We’ve broken down the top yoga mats of 2017 right here.
1. Chair Pose (Utkatasana)
- Begin standing in Mountain Pose with your feet together or hip width apart taking a deep inhale.
- As you exhale sweep your arms over your head with your hands facing each other..
- As you inhale through your nose press your shoulders back.
- Exhale and bend your knees, bringing your thighs parallel to the floor.
- Inhale deeply once more drawing your shoulders back.
- To release exhale your arms down and return to Mountain pose.
2. Bridge Pose (Setu Bandha Sarvangasana)
- Lie on your back and take a deep inhale.
- Bend your knees as close to your butt as possible placing your feet on the floor with and hip width apart as you exhale.
- Align your shoulders so that they are flat to the surface lifting your chest high off of the floor as you inhale.
- Exhale and lower your chest to release.
3. Warrior 3 (Virabhadrasana)
- Begin this pose as you do with Chair Pose by standing firmly in Mountain Pose with a deep inhale.
- Exhale shifting all of your weight onto one leg.
- As you inhale lift the other leg up and out staying at hips length lowering the torso towards rhe surface.
- As you begin to exhale finding your focus point your arms can be in airplane position, straight in front of you with your shoulders pulling towards the wall, or straight behind you pulling the opposite direction.
- Next inhale lowering your leg as you release your arms into downward fold.
- To release exhale returning back to Mountain Pose.
4. Side Plank (Vasisthasana)
- Start in full plank as you inhale.
- Firmly press onto the mat with your body weight being held by your shoulders as your feet come together exhaling all oxygen through the nose.
- Inhale as you raise your hips into the air until your body is in a straight line.
- Release by lowering the hips inhaling and returning to forward facing plank.
5. Half Moon Pose (Ardha Sandrasana)
- As you inhale lower your torso into a forward bend allowing your fingertips to touch the floor as you place all of your weight onto one leg.
- Exhaling deeply flex your foot and keep the other leg at hips width.
- Lift the arm that is closest to the sky straight up into the air as you inhale lifting your head to face your finger tips.
- To release turn your face back to the ground, lowering your arm to the other, then last release your leg to the floor as you exhale.