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If your goal is to tone your glutes, we have the yoga routine for you. In this 10 minute routine, you will have a chance to stretch your legs, improve your balance, and increase flexibility. This routine is not for those that are new to yoga, as it contains some very challenging poses.

You may think yoga is just for stretching, pain relief, or just to relax. Still, yoga classes are an effective way to shape and strengthen your muscles. By focusing on specific yoga poses, you can work different parts of the body with ease. In our case, we want to practice yoga poses that target the glutes to make them stronger and more resilient. (And that’s exactly what we want to have a great ass!) Before we get into the 10 minute yoga routine for a better butt, let’s learn a little more about how yoga helps you get a better butt.

How can yoga help you get a better butt?

Yoga primarily uses isometric postures to build strength and endurance. Isometric training forces your muscles to contract. Gradually increase the resistance and your strength will increase accordingly. But this is not new. Many yoga practitioners don’t do strength training, but still look strong and lean. When they practice yoga, they rely solely on the weight of their body, which has the effect of making it stronger and tighter. Have you ever seen a yoga teacher with a flabby ass? We don’t think so. Practicing some isometric poses that target your glutes will help you shape and build a better butt! The advantage of yoga classes is also that they can be done anywhere, anytime. Are you ready to tone your buttocks? Let’s get started.

10 minute yoga workout for a better butt

1. Godin pose

word-image-5224 This pose is known as the Goddess Squat. This is a spread leg squat that will definitely test your glutes! The Goddess Squat strengthens the entire lower body, including the glutes, hamstrings and thighs. This position also stretches the hips, lengthens the spine and relaxes the pelvic floor muscles. How do you do the goddess squat?

  1. Start in a standing position with your feet three feet apart. Raise your arms so they rest comfortably on your hips.
  2. Turn your toes slightly at a 45 degree angle to the corners of the room.
  3. As you exhale, bend your knees just above your toes and lower your hips into a squat position.
  4. Extend your arms toward the ceiling and turn your palms toward each other.
  5. Squeeze your tailbone slightly and keep your knees in line with your toes. Relax your shoulders and look straight ahead.
  6. Hold this pose for 1 minute.
  7. To release, breathe in and stretch your legs. Then exhale and spread your arms.

2. Hand to big toe extension position

word-image-5225 The arms and thumbs pose strengthens the muscles of the buttocks, legs and core. It also improves your flexibility, balance and stability. To perform an armstand up to the big toe

  1. Start standing with your feet hip-width apart.
  2. As you exhale, shift your weight to your left leg and lift your right knee. Hold your right hand out to the big toe of your right foot and look forward.
  3. Retract the right hip and lengthen the spine. Make sure you keep your chest open and your shoulder blades flat against your back.
  4. As you inhale, extend your right leg forward while keeping your spine straight.
  5. Hold this pose for about 30 seconds.
  6. To release the pose, lower your foot to the ground as you exhale.
  7. Repeat on the other side and also hold for 30 seconds.

Tips for beginners: Practice next to a wall for more support. If it is difficult to hold your foot, you can bend your knee slightly or put a yoga strap around the bottom of your foot and hold on to the strap.

3. Seat location

word-image-5226 The chair pose firms up the buttocks, hips and shoulders and strengthens the hips and ankles. To adjust the seat:

  1. Stand so that your feet are together and your big toes are touching. Beginners can stand with their feet hip-width apart.
  2. As you inhale, raise your arms above your head.
  3. As you exhale, bend your knees so your hips are as parallel to the floor as possible. At this point, your knees should be slightly above your feet. The upper body bends slightly forward over the hips until it forms a right angle with the thighs.
  4. Press your shoulder blades against your upper back and look forward.
  5. Hold this pose for up to one minute.
  6. To release, breathe in and stretch your legs. Exhale and release your hands.

Tips for beginners: If you have trouble staying in this position, do it against a wall. Stand with your back to the wall, a few inches away, so that your tailbone touches the wall as you lean forward into the pose, leaning on the wall.

4. Warrior posture 1

word-image-5227 The Warrior Stance 1 strengthens the muscles of the buttocks, calves and thighs. This is a powerful standing yoga pose that improves endurance and develops balance. To execute Warrior Pose 1:

  1. Start in a standing position with your feet hip-width apart and your hands at your sides.
  2. Bring the right foot back with the toes pointing slightly outward at an angle of about 45 degrees. Adjust your posture so that you feel stable and grounded in your feet.
  3. Put your hands on your hips. Keep your upper body facing forward.
  4. Then bend your left knee until your left hip is parallel to the ground. Shift your weight to your front heel. Raise the arch of the foot and lower the ankle at the same time.
  5. Extend your arms toward the ceiling and activate your glutes and core. Open your chest and keep your arms parallel.
  6. Tilt your head back a little and look at your hands. Press your shoulder blades against your back and away from your ears.
  7. Make sure your back leg is straight by pushing on the outside of your back foot.
  8. Hold this pose for 1 minute.
  9. To release the pose, shift your weight to the back heel and slowly extend the front leg. Free your hands.
  10. Repeat for the other side and hold for 1 minute.

5. Warrior posture 3

word-image-5228 The Warrior 3 pose strengthens the entire back of the body, including the glutes, hamstrings, calves, shoulders and back. It also improves posture, balance and coordination. To perform the warrior 3 posture

  1. Exhale and return the right leg to the lunge position. Your left knee should be bent at a right angle.
  2. Extend your arms forward, parallel to the floor, palms facing each other.
  3. Exhale and actively press your left heel into the floor. At the same time, extend the front leg and lift the back leg.
  4. Now your arms, upper body and raised leg should be parallel to the floor. Make sure your pelvis is not tilted (if it is, release your hips until both hips are horizontal and parallel to the floor).
  5. Hold this position for 1 minute.
  6. Return to the lunge position, exhaling to release.
  7. Repeat on the other side and hold for 1 minute.

Important Notice: Do not tilt your upper body forward as you extend your front leg to get into a fighting stance. 3. This tends to unbalance the position. Instead, as you extend the front knee, focus on pulling the hip head back. This will help you stabilize the situation.

6. One-legged dog upside down

word-image-5229 This is a variation of the dog looking down with one paw raised. It firms up the buttocks, thighs and calves. He also quickly develops arm and shoulder strength. In addition, this pose opens up the hips and improves the overall balance of the body! How to turn a dog with one leg

  1. Get down on all fours. Your wrists should be directly under your shoulders and your knees under your hips.
  2. As you exhale, pull your toes under you, lift your knees and gently stretch your legs, but don’t lock your knees. Raise your hips to the ceiling.
  3. Lift your hips up and back, pressing your thighs against your back. Make sure your ears are in line with your hands. Your body should be shaped like the letter A.
  4. As you inhale, lift your right leg up and back to the ceiling. You will tend to tilt your pelvis as you try to lift your leg as high as possible. To avoid this, keep your hips horizontal and your raised leg bent.
  5. Distribute your weight evenly between the two arms so that your upper body is straight.
  6. Hold the pose for 1 minute.
  7. To release the pose, lower the extended leg while exhaling.
  8. Repeat on the other side and hold for 1 minute.

7. Deck installation

word-image-5230 The bridge pose firms and strengthens the back of the body, legs and buttocks. It is also known as a particularly rejuvenating pose that stretches the neck, spine and hip flexors. This makes it ideal for anyone who sits at a computer or drives a car all day. To perform the bridge position:

  1. Lie flat on the ground. Bend your knees so your feet are on the ground. Bring your heels as close to your waist as possible.
  2. Extend your arms along the floor, palms flat.
  3. Actively press your feet and arms against the floor. As you exhale, lift your hips to the ceiling and strengthen your glutes.
  4. Place your hands under your pelvis and extend your arms along the floor. This will help you keep track of everything.
  5. Make sure your hips and feet are parallel. Lift your buttocks until your thighs are as parallel to the floor as possible. Extend the tailbone to the back of the knees.
  6. Hold this pose for 1 minute.
  7. To get out of this position, open your arms and place them next to your sides. As you exhale, gently bring your spine to the ground.

Important Notice: Do not turn your head to the right or left to avoid neck injury. Do not overload your body and always work at your own level. Your strength and flexibility will increase over time.

Yoga postures for a perfectly round buttock

This 10 minute yoga program includes some of the best yoga poses you can do to get a better butt. Keep training consistently and you will see the results of your efforts! If you think we missed some of your favorite yoga poses for the glutes, let us know in the comments!

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Frequently Asked Questions

Does yoga make your buttocks bigger?

Yoga is becoming more and more popular in the Western world, but just because young, toned women are doing it doesn’t mean it’s easy. A study on a group of women participating in a gentle yoga program found that they were able to increase the size of their gluteus maximus muscles by five percent. This text is sensitive. Click edit and regenerate for new copy.

What is the fastest way to build glutes?

There’s a lot of debate nowadays over whether or not to work out the glutes directly. The gluteal muscles (gluteus maximus, medius, and minimus) are comprised of three muscles that originate from various parts of the pelvic bone and sacrum and insert near the hip bone and the top of the femur. (Those of you who have taken anatomy will note that I’ve simplified things a bit by referring only to the gluteus maximus, the largest muscle of the gluteal group.) The size of the gluteal muscles varies among individuals. For many, the glutes are the most attractive muscle group on the body. Having good glutes not only provides a nice shape, but also protects your lower back from injury. So how do you go about building your glutes? Contrary to popular belief, you don’t have to lift heavy weights to get a great butt; you can build your glutes with exercises that are much easier on the joints than squats and deadlifts.

What exercises help build a booty?

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