10 asanas for strong buttocks
Let’s talk about yoga leggings. They are popular both in the gym and in everyday life. If we have already settled in the closet, then they literally become our second skin. They are lightweight, practical and comfortable. But unfortunately we are girls, we never forget how our sirloin looks in them. When we run, or even when we go to the grocery store for bread, we always think about how we look. Such is our girlish nature.
Thanks to the magic of yoga, you no longer need to worry about how you look in leggings. Because yoga works on every part of the body, including the back of the thigh. Do you want to feel great not only in leggings, but also in any trousers? Here is a yoga complex for firm buttocks. Incorporate it into your workout routine or train it yourself, but consult with an experienced yoga instructor first.
Let’s put our glutes to the test!
1. Utakatasana (Chair Pose)
One of the strength asanas for the buttocks. It also removes stiffness in the shoulders, promotes even development of leg muscles and even corrects minor leg defects.
Benefit: This asana stretches the shoulders, chest, strengthens the ankles, thighs and calves, promotes the even development of the leg muscles, tones the abdominal organs, back and diaphragm, and has a therapeutic effect on flat feet.
2. Virabhadrasana 2 (Warrior Pose 2)
Virabhadrasana 2 or Warrior Pose 2 is named after Virabhadra, a mythological character created by Lord Shiva. This is a graceful pose that shows the accomplishments of the mythical warriors. Hold the asana for at least 30 seconds.
Benefit: Warrior Pose strengthens and stretches the legs and ankles. It increases stamina, relieves back pain and adds grace and balance to your posture. Asana energizes.
3. Natarajasana (Dancer Pose)
Natarajasana or dancer pose is an asana in which, if done correctly, resembles one of the dance poses of the Hindu God, Lord Shiva. Hold the asana for at least 15-30 seconds during your workout.
Benefit: Natarajasana is one of the best yoga poses for glute training as it strengthens the hips and legs. It speeds up metabolism, promotes weight loss, stretches the hips and improves posture. It makes the body flexible and improves concentration and balance.
4. Virabhadrasana 3 (Warrior Pose 3)
This asana strengthens the muscles of the lower back, tones the organs of the abdominal cavity, gives strength and shape to the muscles of the legs.
Benefit: Iyengar writes that asana “gives balance, harmony and peace. It strengthens the legs and makes them slim, contracts and tones the abdominal organs, strengthens the abdominal muscles. It can be recommended for runners because it gives strength, endurance and speed. Any intermediate position in this asana improves posture. “
5. Shalabhasana (Locust Pose)
Shalabhasana or Locust Pose is a pose that looks easy at first glance, but is rather difficult to do correctly. Include it in your daily workouts, and strengthen not only the buttocks, but also the back. Practice it in the morning on an empty stomach, lingering in the asana for 30 to 60 seconds.
Benefit: Shalabhasana invigorates the nervous system, stimulates internal organs and improves blood circulation. Also tones the thighs, including the hamstrings and calf muscles and legs. Asana regulates metabolism and helps to lose weight.
6. Purvottanasana (Inverted Plank Pose)
Purvottanasana, or Inverted Plank Pose, is an asana in which the entire body is fully extended. The best time to practice this asana is in the morning. The belly should be drawn in and empty. If you can’t practice in the morning, you can do it in the evening, just make sure that your last meal was 4-6 hours ago. Hold the pose for 30-60 seconds.
Benefit: Purvottanasana strengthens the back and legs, stretches the front of the ankles and tones the entire body. It increases strength and endurance, stretches the entire front surface of the body.
7. Anjaneyasana (Crescent Pose)
Anjaneyasana, or the Crescent Moon Pose, is named after Lord Hanuman, a character in the Ramayana, and is usually depicted in this position. The pose also looks like a crescent moon, hence the name. Practice this asana in the morning on an empty stomach. Or in the evening, but so that at least 4 hours have passed since the last meal. Hold it for at least 15-30 seconds.
Benefit: Anjaneyasana improves balance. It stretches the hips perfectly, increases concentration and increases the level of awareness. It also tones and energizes the body, stimulates the digestive system.
8 Trikonasana (Triangle Pose)
Trikonasana or Triangle Pose is so named because it resembles a triangle. This asana works if you hold it for at least 30 seconds. Unlike many other yoga postures, in Trikonasana it is best to keep your eyes open to maintain balance. Practice the asana on an empty stomach in the morning.
Benefit: Trikonasana strengthens the knees, ankles and legs. Improves digestion, lowers blood pressure and removes fat from the waist and hips.
9. Ardha Chandrasana (Crescent Moon Pose)
Ardha Chandrasana or Crescent Moon Pose directs the energy of the moon into your body. This asana is best done at sunrise or sunset. Hold the pose for at least 15-30 seconds.
Benefit: asana makes the hips and ankles stronger, stretches the calves. It increases concentration and improves coordination. It also relieves stress and improves digestion.
10. Virabhadrasana 1 (Warrior Pose 1)
Virabhadra is the name of a mighty mythical warrior (Vira is a warrior, Bhadra is the best). A warrior created by Shiva from his own hair.
Benefit: As a result of the practice of this asana, the chest acquires elasticity and becomes, as they say in body yoga, open. In this position, the chest is fully extended, which encourages deep breathing. The pose eliminates stiffness in the shoulders and back, neck, tones the ankles and knees. It also reduces the accumulation of fat in the pelvic area.
Is yoga practice enough to strengthen your glutes?
It is enough if you practice yoga, monitor your diet, and follow a healthy lifestyle. All this together will help to achieve the desired results.
Are there any side effects of yoga practice?
If you practice under the guidance of an experienced yoga instructor, then there are no side effects of yoga. The back of your body plays an important role in shaping your posture. Great posture helps you look your best and feel great. So, if we talk about the side effects of yoga, then you can mention good posture, a firm butt and a toned belly.