4 Yoga Poses for a Better Butt

Yoga is one of my favorite forms of exercise.  It builds AND lengthens your muscles, giving you a long, lean, and sexy body.  Plus you feel amazing afterwards!  Here are 4 yoga poses to lift your booty!

1: Chair Pose – Utkatasana
Chair Pose

  • Begin standing with your feet together, big toes touching.
  • Inhale. Lift your arms up, until they are perpendicular to the floor, pinkies rotating in.
  • Exhale.  Sit your hips back.  Bring your thighs as close to parallel with the floor as you can.
  • Lean your torso slightly forward.
  • Shift your weight into your heels.
  • Engage your core, by drawing your belly button into your spine.
  • Pull your shoulders down your back.
  • Hold for 8 to 10 breaths.

 
2: Eagle Pose (Garudasana)
Eagle Pose

  • Begin standing with your feet together big toes touching.
  • Sit down into chair pose (see above).
  • Cross your right leg over your left leg.  Hook your right foot around your left calf, if possible.
  • Sweep your right arm under your left arm and press your palms together.  If this is not accessible, give yourself a hug.
  • Square your hips and shoulders.
  • Lift your elbows up in line with your shoulders.
  • Engage your core and keep your back flat.
  • Squeeze your thighs together.
  • Focus on one unmoving object to maintain your balance.
  • Hold for 8-10 breaths and repeat on the other side.

 
3: Crescent Lunge (Anjaneyasana)
Crescent Lunge

  • Begin in downward facing dog.
  • Inhale, lift your right leg high.  Exhale, step your feet between your hands.  Align your right knee above your right ankle.  Your feet should be shoulder width apart.
  • Inhale, lift your torso up.  Raise your arms overhead, pinkies rotating in.
  • Draw your belly button into your spine.
  • Align your hips by pulling your left hip forward and your right hip back.
  • Roll your shoulders away from your ears.
  • Hold for 8 to 10 breaths on each side.

 
4: Warrior III (Virabhadrasana III)
Warrior Pose

  • Begin in Crescent Pose (see above)
  • Shift your weight onto your right foot and lift your left leg. Slowly straighten your right leg and lower your torso until it is parallel with the floor.  Your arms should reach forward.  (Tip: you should be one straight line from your fingers to your toes!)
  • Flex your left foot.
  • Engage your quads.
  • Draw your belly button into your spine to engage your core.
  • Gaze down at the ground.
  • Keep your neck and spine straight and reach forward with the crown of your head.
  • Hold for 8 to 10 breaths on each side.

 

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