While there are many benefits that yoga provides its yoguis to mind, body and spirit, one of the things it can do that cannot be denied is help you develop a toned body. If you would like to tone your glutes, then there are a number of easy to do yoga poses that can help strenghten and define the muscles in that area. Do these following poses regularly and you will begin to see the results on your posterior very quickly.
1. Warrior I Pose
Get into in downward dog. From there, step your right foot forwards to between your hands. Swivel your left foot out so it is pointing to the side. Bring your body up and take your arms up to reach towards the ceiling with your arms beside your ears. Hold the position for 5 – 10 breathes and then return to downward dog. Repeat on your left side.
2. Locust Pose
Lie face down on your yoga mat with your legs stretched out behind you and your arms by your sides. Breathe in and as you exhale, clench your glutes and raise up your legs straight behind you with your toes touching. At the same time, clasp your hands together at the level of your lower back and bring your head and shoulders up off the floor.
Stay in this position for between 5 and 10 breaths.
Lie on your back face up. Bring your legs up and place your feet flat on the ground just underneath your glutes. Use your core muscles to push your torso off the ground and bring your arms underneath your torso clasped together along the ground. When you are in the bridge position, bring the right leg up straight towards the ceiling.
Making the adjustment to raise the leg up is more challenging and will tone your legs and glute muscles much more quickly. Hold this pose for between 5 and 10 breaths.
4. Elevated Squat
Stand and set your feet wide apart. As you squat down raise your hands wide above your head. This will help to steady you in your pose. Once you feel stable in this position, gently raise yourself up on your tippy toes while maintaining the squat. Stay in this position for about 5 to 10 breaths.
Repeat a series of these yoga poses each day and you will quickly begin to notice the difference to your derriere.
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