Ready to get a sexy, sculpted yoga booty? Then we’ve got the perfect yoga poses for you!
Yoga is one of the best ways to whip your butt into tip-top shape. But having a strong and flexible booty isn’t just nice for swimsuit season, it’s also crucial for optimal health and well-being.
Unfortunately, some methods of toning your glutes (or not toning them at all) can lead to tight, stiff, and shorts muscles in the bum— which in turn can result in sciatic nerve problems, low-back pain, and even knee trouble. Luckily, by practicing the right yoga poses, it’s possible to stretch and strengthen your bum for the ultimate sculpted, healthy booty. Get started with these yoga poses:
Luckily, by practicing the right yoga poses, it’s possible to stretch and strengthen your bum for the ultimate sculpted, healthy booty. Get started with these yoga poses:
The Perfect Yoga Sequence For A Sculpted Booty
A Sequence Of Warriors
The three Warrior Poses are powerful tools to quickly sculpt your booty into shape while training your butt muscles to become more flexible and agile. When practiced in a sequence with correct alignment, the added movement between each pose will also train your bum to properly support your hips.
To achieve the best results in the Warrior Poses, create a sequence that moves seamlessly through Warrior One, Two, and Three multiple times.
The deeper you can move into each pose, the more strengthening the posture is for your glutes.
1. Warrior One
1. Begin in mountain pose, with the feet square beneath your hips and your left hip drawing a parallel line to your right hip. Your back should be straight, with your tailbone slightly tucked, abs engaged, and shoulders rolled back. Let your neck remain soft and natural, and your gaze attentive.
2. Lunge your right foot about three to four feet forward. You should feel sturdy and comfortable. Check to ensure your right toes are pointing toward the top of your mat, and the sides of your right foot are parallel to either side of the mat.
3. Turn your left foot out to make a 45-degree angle. The back foot should be firmly planted on the floor. If you find the back heel coming up, move the feet closer together. Check the alignment of your feet. Your right heel should be in line with the center arch of your left foot. *Note: Be careful not to let your left hip drop now that your legs are spread. Take a minute to adjust your hips so that your left hip is parallel to your right hip.
4. Push through the ground with your left foot, keeping your left leg as straight as possible as you bend your right leg so that your right knee comes over your right ankle to form a 90-degree angle. Inhale your arms up, palms facing inward, with fingers and hands strong and engaged.
5. Hold Warrior One for 30 seconds, remembering to breath deeply.When you’re ready to release, begin by straightening your right leg and releasing your arms. Bring your left leg up to meet your right leg at the top of the mat. Switch sides.
6. When you’re ready to release, begin by straightening your right leg and releasing your arms. Bring your left leg up to meet your right leg at the top of the mat. Switch sides.
2. Warrior Two
1. Begin in Warrior One on the right side once more. Now, turn your left foot out so that your left toes are facing the long side of your mat, and the sides of your left foot are parallel with the top and bottom edges of your mat.
2. Raise your arms to either side so that they are perpendicular to your body. Your palms should be down, and your finger tips should be outstretched, and engaged. Check in to make sure that your abs are engaged, your tailbone is tucked slightly, your back is straight, and your shoulders are rolled back with your shoulder blades squeezing slightly inward. Focus on opening the hips to the long edge of your mat as the thighs roll away from one another.
3. Stay in Warrior Two for 30 seconds. Release the posture and switch sides just like you did in Warrior One.
3. Warrior Three
1. Begin in a strong Mountain Pose, with the hands together at namaste at the heart center. Bring your weight into your right foot.
2. Hinging at the hips, begin to fire the left leg back to bring your body perpendicular to your standing right leg. Pause to get grounded. Engage the core.
3. When you feel balanced, extend the arms out in front of you to find the full expression of Warrior Three. Hold for as long as you can, then slowly release and switch sides.
Additional Booty Poses To Stretch and Strengthen
Half Lord Of The Fish Pose
As we mentioned before, it’s crucial that butt muscles remain flexible and agile so they can properly support your hips, knees, and back. This twisting posture will help immensely. Learn how to practice Half Lord Of The Fish Pose here.
You won’t have to stay in this pose for long before you notice it sets your bum on fire!
From Mountain Pose, inhale the arms up overhead. On the exhale, sink back as though you are sitting in a chair. For more details on proper alignment in Chair Pose, this is a great tutorial.
Cat Pose With Donkey Kick
Cat Pose (typically paired with Cow Pose) is an excellent way to bring strength and mobility into the spine. But throw in a donkey kick at the end, and you can add a little additional butt toning to this classic pose.
This pose engages your butt as you lift your leg into the air. For added dimension, bring your extended leg from three-legged dog into your chest for a crunch, and back out once again, this time lowering to form a straight line with your torso in one-legged plank pose. Repeat a few times before switching sides.
Yoga is one of the best possible ways you can achieve a strong, sculpted bum. Work these poses into your regular yoga sequence or practice them on their own, and you’ll be sure to notice the results of a sexy, strong and healthy butt.