5 Yoga Asanas to Sculpt and Tone Your Butt

Squats and lunges are so passé—try these yoga postures for well-defined, lifted buttocks.

While a few of us were blessed with a perfectly rounded, apricot-like tushie, others have to work to achieve the 'bum of their dreams'. According to research, although weight training may not benefit alone, when combined with yoga, it can help tone and sculpt the butt. 

"Practicing yoga not only helps sculpt your butt but also lengthens the muscles in the glutes, toning and relaxing your gluteal region," explains Yogini Radhika Iyer Talati, Founder, Raa Foundation and Anahata Organics. So, if you want to be bootylicious—and strengthen your lower region—take note of these effective asanas. 

Vashishthasana — Side Plank Pose

Vashishthasana is beneficial for your side muscles as well as the butt. Holding this pose helps employ both the core and gluteus muscles, energising them. Practising the side plank pose also strengthens the arms, tones the belly, stretches the wrists and forearms, activates your calf muscles, improves balance, and lifts the butt. Practice this posture twice, for 30 seconds each time.

Setubandhasana — Bridge Pose

The word 'setu' means bridge, and true to its name, this posture bridges our upper and lower bodies by strengthening the entire musculoskeletal system. Lie down in a comfortable position with your spine touching the mat. Fold your knees and keep your feet hip-distance apart on the floor. Lift the arms in line with your body, with the palms facing down. Slowly lift your lower back, middle back, and upper back off the floor. Gently roll the shoulders in, touching the chest to the chin, distributing your weight with your shoulders, arms, and feet equally. Relax in this pose for about 45 seconds, and repeat.

Bhujangasana — Cobra Pose

This yoga asana is a guaranteed way to lift and firm a saggy butt. Remember to extend both the upper and lower body while contracting your butt consciously. Bhujangasana can be a liberating experience since it not only strengthens and tones the butt but also helps stretch the chest and shoulder areas while stimulating the abdomen. Practising this asana is also known to relieve stress and fatigue. Hold this pose for 30 seconds, and repeat. 

Malasana — Squat Pose

Opening up the pelvic muscles and activating your glutes, Malasana requires you to sit in a squat position for as long as you can, with your legs wide apart. Fold your hands into a 'namaste' and breathe normally. This particular asana stretches the thighs, groin, hips, ankles, torso, and butt. In addition, it tones the abdominal muscles and increases blood circulation in the pelvic region. Hold this position for 10 seconds, and repeat. 

Virabhadrasana — Warrior Pose

This is one of the most powerful postures to build lower body strength. The Sanskrit word ‘vira’ means brave and ‘bhadra’ means friend. There are three types of Virabhadrasana poses that are known to increase strength and stamina. Spread your legs wide as you turn to either side. Gaze at a point to find balance as you lift one foot parallel to the ground, pushing both your hands ahead of you. Bend from the hips, engaging your butt and abdomen. Keeping the knees slightly bent can help establish balance as well. Hold this pose for 30 seconds, and repeat.

"A good posterior can do wonders for overall posture development as well as resounding physical health. It’s important to acknowledge that asanas aren't solely limited to a head-to-toe body workout but help build inner strength as well. If you tend to spend long hours sitting at a desk, practising yoga will help relax your muscles and get you into shape," adds Yogini Radhika Iyer.


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