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4 Poses For That Yoga Butt

April 02, 2015 2 min read

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

summerperezbridgepose

  • 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

summerperezlocustbothlegs
  • 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.
  summerperezlocust1leg
  • 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 summerperez1legdowndog
  • 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 summerperezwarrior3
  • 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.
  feature image sourced from carlosbaez.com   Do you follow us on Instagram? [caption id="attachment_101129" align="alignnone" width="100"]snapchat code @BodyRockTV[/caption]

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