You might be wondering if there is actually such a thing as yoga that tones your booty. No, I’m not trolling you.
Yoga isn’t only about finding your zen and inner peace, but it can also be pretty great for defining muscle! Today, we’re going to be talking about 6 poses that can define your glutes.
Getting a better looking booty isn’t all just for aesthetic purposes though. Taking care of our gluteus muscles can help with back pain relief and can help you run faster. As a matter of fact, doing the right poses can help you burn calories, and tone and sculpt your muscles!
So not only are you getting the major health benefits that yoga has to offer, you’re also contributing to your body looking in better shape than before.
Now, settle down, grab your yoga mat and yoga pants, and enjoy this series of perfect yoga poses for beginners to get that killer yoga booty.
1. Chair Pose
To start off, spread your feet hip distance apart and gradually bring your hands over your head. While still extending your spine, lower your butt to the ground and keep your knees straight. Make sure your thighs are parallel to the floor. This will put your glutes and lower back into action.
Breathe deeply, and try to relax your hips and press your shoulder blades down. Hold this pose for about 5 to 10 breaths.
According to experts at Yoga Outlet, the Chair Pose not only tones your booty, but it tones your shoulders, hips, and back too!
Benefits:
- Strengthens the thighs and ankles
- Stretched the Achilles tendons and shins
- Therapeutic for flat feet
- Stretches the shoulders and opens the chest, thus correcting posture
- Reduces stress
2. Warrior I
Of all of the warrior poses, the Warrior I pose is the most beginner friendly.
To start, spread your feet hip distance apart. Relax your arms at your sides, and hold your spine in a neutral position. Inhale, and then as you begin to exhale, spread your feet further to be about 3.5 to 4 feet apart. Lift your arms to be parallel to the floor.
Turn your left foot in 45 degrees to the right, and your right foot 90 degrees to the right. Make sure to align the right heel with the left heel. Exhale, and turn your torso to the right, facing your front foot. As the left hip turns to point forward, press your left foot’s heel into the ground for balance. Arch your upper torso back slightly.
Finally, try to being your palms together. Then, bring both of your arms overhead and reach high. You can keep your head in a neutral position and look forward, or you can tilt back and look up at your thumbs. Extend through your rib cage, and hold this position for 5 to 10 breaths.
Benefits:
- Stretches the chest, lungs, shoulders, neck, and belly
- Strengthens the shoulders, arm, back muscles, thighs, and calves
- Tones the abdomen
- Stretches the lungs to improve breathing capacity
- Allows for a calm and clear mind
3. Warrior II
Begin by inhaling in Mountain Pose, and when you exhale, bring your left foot back about 3 to 4 feet. Turn your left foot at a 90 degree angle outward. Line up the heel of your right foot with the heel of your left foot.
Once you inhale again, extend your arms out, raising them parallel to the floor with your palms facing the ground. Relax your shoulders, and look straight ahead.
Bend into your right knee, stacking it directly over your right ankle. Your shin should be perpendicular to the floor.
Slowly, turn your torso to the left. Press through the pinky toe edge of your back foot to ensure balance.
Remain in this pose for about 5 to 10 breaths. On an inhale, extend your front leg, and on and exhale, lower your arms. When you are ready, repeat on the other side.
Benefits:
- Strengthens the shoulders, arms, feet, ankles, and legs
- Stretches the ankles, legs, chest, and shoulders
- Can aid digestion by stimulating the abdominal organs
- Can relieve backaches
- Improves stamina, endurance, balance, and concentration
4. Warrior III
Breathe calmly in Mountain Pose. Turn to the left and spread your feet about 4 to 5 feet apart. Turn your right foot out 90 degrees, and pivot your left foot inward 45 degrees. Turn your torso to face your right toes. Then, bend your right knee over your right ankle. Your shin should be perpendicular to the floor. Raise your arms overhead.
Next, press your body’s weight into your right foot. Lift your left leg, and lower your torso so that it’s parallel to the floor. Be sure that your arms are still extended, and reach them forward.
Flex your left foot and point your toes straight down to the ground. Straighten your right leg as you gradually lift your left leg. Gaze the floor a few feet in front of your body, and don’t strain your neck.
Hold this pose for 5 to 10 breaths. On an exhale slowly lower your left foot back to the floor, and then lower your arms. When you’re ready, repeat the pose on the opposite side.
Benefits:
- Strengthens your legs and ankles
- Strengthens your shoulders and back muscles
- Tones the abdomen
- Improves memory and concentration
- Improves posture
5. Fire Hydrant
Start on your knees, with your hands resting next you. Inhale, and lean your body forward and down. Place your hands on the ground.
Exhale, and gradually raise your right leg to the side so that it is parallel to the ground. Lift the leg 10-20 times, and then switch to your left side.
If you want an additional challenge, try lifting your leg so that it is higher than parallel to the ground. Keep in mind to take measured breaths, perhaps a breath each time your raise your leg and exhale when it falls back down. Don’t forget to keep your back straight.
Benefits:
- Works out the abdominal muscles
- Strengthens your hip extension and hip abduction
- Improves posture
- Reduces back and knee pain
6. Locust Pose
Begin by lying flat on your stomach with your arms at your sides. Rest your forehead on the ground, and extend your legs straight out behind you at hip-width distance apart.
On an inhale, raise your head to look directly in front of you. On an exhale, lift your chest and arms above the ground. Your arms should be alongside your body, and your palms should be facing upward.
Then, raise your spine and try to reach your arms back toward your feet. Use your inner thighs to help you lift your legs toward the ceiling. Keep your arms reaching back toward your feet.
Relax your shoulders and widen your collarbones. Hold this pose for 5 to 10 breaths. On an exhale, slowly release your body back to the ground.
Benefits:
- Strengthens and increases flexibility of your back
- Works the muscles surrounding your ribs and upper torso
- Improves posture
- Relieves stress and fatigue caused by slouching
- Strengthens the chest
- Helps to open up the lung in order to improve breathing capacity
Have you incorporated these yoga poses into your life? Which one is your favorite?
AffiliateLabz says
February 15, 2020 at 4:30 pmGreat content! Super high-quality! Keep it up! 🙂
RazaFitness says
April 29, 2020 at 3:44 pmThank you!