How To Tone Your Buttocks With Yoga

By Subodh / February 8, 2015

Yoga is a gentle, yet firm exercise form that could actually give you envious butts. There are numerous poses that could guide you into toning your buttocks, with results being fabulous than the other much touted about butt workouts. The butt toning yoga asanas help in melting the fat, relaxing the muscles, and toning them, at the same time ensuring that you are safe from injuries. These poses also come with other tempting benefits, that allure you into trying them out right away. So, what are you waiting for?

The Butt Toning Vinyasa Yoga

Yes, this is a sequence that will take just about 20 minutes maximum. Just try to squeeze in some time for this if you really want to go bootilicious.

1. Tripada Adho Mukha Svanasana – Three Legged Downward Facing Dog Pose

Tripada Adho Mukha Svanasana

A variation of the classic Downward Dog pose, it bestows you with better hip flexibility. The toning effect comes from the additional pressure you exert on the buttocks as you try to balance yourself on a single leg.

How to do:

  1. Stand straight on the yoga mat, spine and head erect, feet joined, hands resting along the body.
  2. Inhale ad lift your hands over your head.
  3. Exhale and bend forward, allowing your fingertips touch the mat.
  4. Inhale and stretch your legs behind, one at a time.
  5. Exhale and push the heels down to the floor, palms spread out, just beneath the shoulders.
  6. Push the tailbone back towards the ceiling.
  7. Inhale and lift you right leg high up in the ceiling. Place the left foot firmly on the ground, while hips are squared.
  8. Squeeze the butts and hold the pose for 3 deep breaths.

2. Virabhadhrasana I – Warrior I

Virabhadhrasana I – Warrior I

A good hips, legs, and butt toner, it also enables you to strike a balance, internally and physically. Just keep moving your hips down with each exhalation for that additional tingle and better toning.

How to do:

  1. Bring the right leg lifted in the ceiling to the front and place the foot in between your arms. The right knee should be bent, stacking it atop the ankle.
  2. Place the left foot firmly on the floor, while keeping the hips squared to the front.
  3. Inhale and lift your hands over your head, chest raising up, and tailbone moving closer to the floor.
  4. Squeeze the butts completely, suck your navel in, and keep lowering the hips down
  5. Hold the pose for three deep breaths.

3. Parivrtta Parsvakonasana – Revolved Side Angle Pose

Parivrtta Parsvakonasana

A great twist for your lower abs, it also gives your butt a good shape. As you twist, an extra pressure is exerted on the buttocks also. Holding the pose for more than a minute bestows you better butt.

How to do:

  1. From Virabhadrasana I, tuck your left toes.
  2. Exhale, place the right left arm outside the right foot, allowing your left armpit to be placed outside your right knee.
  3. Inhale and place your right hand over the head, fingertips facing the wall.
  4. Keep the left knee from the mat.
  5. Exhaling, twist, and fix your gaze at the ceiling.
  6. Hold the posture for 3 deep breaths.
  7. Inhale, place your palms within your right foot.
  8. Exhale and place your right leg back, tucking you toes in.

4. Chaturanga Dandasana –Plank Pose

Chaturanga Dandasana –Plank Pose

Plank is good for your core! You would have definitely heard this, but it is good for your butts too. Just squeeze in the buttocks and breathe deeply. You will be able to see noticeable changes in a few days.

How to do:

  1. Adjust your palms by spreading out the fingers and aligning it beneath your shoulders.
  2. Align your body in such a way that you make a straight line.
  3. Your body should come in a single line, from head to toe, parallel to the mat.
  4. Keep adjusting your hands so that your elbows make a perpendicular with the floor.
  5. Engage your core and butt and lift your chest and head up.
  6. Hold the pose, breathing deeply, for 3 deep breaths.

5. Salabhasana – Locust Pose

salabhasana

Give your back, legs, abs, and butt an extra dose of strength and stretching with Locust. Make sure you are engaging your thighs and core while you keep lifting the chest for additional burning of fat from the butts.

How to do:

  1. Push your body forward, aligning your palm along your chest and lie down on your abdomen
  2. Separate the feet hip width apart.
  3. Keep the toes extended towards the back side.
  4. Place your hands along your sides, toes extended backward, and palms facing ceiling.
  5. Inhale and lift the thighs, legs, and hands off the floor, by balancing yourself on the abdomen.
  6. Squeeze in your core and butts and lift your chest while tilting your head back a little
  7. Fix the gaze onto the ceiling and hold the pose, breathing deeply.
  8. Hold the posture for 3 deep breaths.

6. Setu Bhandasana – Bridge Pose

Setu Bandhasana Vinyasa

Strengthen your abs and butts, while reversing the effects of your sitting throughout the day with the Bridge.

How to do:

  1. Release your arms and legs and rest your chest and legs from Salabhasana.
  2. Inhale, roll onto your back.
  3. Exhale and bend the knees, allowing the heels to rest closer to the respective buttocks.
  4. Let the hands rest along the sides in such a way that the fingertips are close to the heels.
  5. Inhale, suck your navel in, squeeze the butts, and lift your tailbone.
  6. Keep lifting allowing your hips to closer to the chest.
  7. Keep the posture, breathing deeply, for 3 deep breaths.
  8. Exhale, release your hips back to the floor.
  9. Extend your legs out and release

This completes one round of Vinyasa. Practice 3 such rounds.

So, when are you going to start the butt toning yoga? Now or later?