4 Poses For That Yoga Butt

Let me start out by saying that if you practice yoga, you have a yoga butt. But I know that some of us would like to tone and firm our backsides, and yoga is a great way to go do just that. Break out your mat and get ready to start shaping your behind with these 4 yoga poses:   1. Bridge

• Lay on the floor on your back.
• Extend your arms alongside your body, and bring your heels close to our fingertips.
• Contract your glutes, lifting your hips into the air.
• Hold the contraction for 5 seconds, then slowly lower back to the floor.
• Do 3 sets of 20 reps.

2. Locust

• Lay on your stomach with your arms alongside your body.
• Contract your glutes and back, lifting your upper body and legs off the floor.
• Hold this position for 10 seconds then slowly lower to the floor.
• Repeat 10 times.

 

• Contract your left glute and lift your leg.
• Hold this position for 5 seconds then slowly lower.
• Repeat 10 times for each leg.

  3. Three-legged downward dog

• From downward dog, lift your left leg back and into the air, while contracting your left glute.
• While keeping your hips square, hold the contraction for 2 to 5 seconds.
• Slowly lower back to starting position.
• Do 4 sets of 12 reps each leg.

  4. Warrior 3

• From Warrior 1 with your right leg forward, shift your weight onto your right foot, lifting your left leg. As you lift your left leg, contract your left glute.
• Arms can go directly ahead of you or directly behind you. However, you may use a wall to assist you if necessary.
• Hold the contraction for 2-5 seconds, then slowly lower back down to Warrior 1 position.
• Do 3 sets of 15 reps per leg.

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