8 Effective Yoga Asanas To Tone Your Buttocks

Yoga For A Fit Posterior

When we think of yoga, we think of exercises that relax the mind and the body. But, apart from mindfulness and relaxation, yoga can also be the go-to practice for strengthening and toning muscles. The buttocks, in particular, are an area that women are conscious about. Slightly lifted and tightened buttocks will do the trick and make you feel confident. Some yoga asanas challenge your backside muscles and give the results you want. Check those asanas below.

1. Salabhasana (Locust Pose)

Salabhasana or the Locust Pose is a pose that looks easy but can be quite difficult to do in the right manner. You must include this pose in your daily workout regimen for some great results. Practice this asana early in the morning on an empty stomach. It is a basic level asana under the Vinyasa style of yoga. Hold the pose for at least 30 to 60 seconds. Benefits: Salabhasana invigorates your entire system. It stimulates your internal organs and improves blood circulation. It also tones your hips, thighs, calf muscles, and legs. The asana regulates metabolism and helps you in losing weight.

2. Purvottanasana (Upward Plank Pose)

Purvottanasana or the Upward Plank Pose is an asana where you stretch extensively towards the east. Morning is the best time to practice this asana. Keep your stomach empty while you practice this asana. In case practicing the asana in the mornings is not possible, you can do it in the evening, but make sure your last meal was 4 to 6 hours ago. Hold the yoga pose, which is a basic level Vinyasa Yoga asana, for about 30 to 60 seconds. Benefits: Purvottanasana strengthens your back and legs, stretches the front of your ankles, and tones the entire body. It increases your core strength and stamina and stretches the legs to a great extent.

3. Anjaneyasana (Crescent Pose)

Anjaneyasana or the Crescent Pose is named so as Lord Hanuman, a character in Ramayana, is usually shown in this stance. The pose also looks like a crescent moon, hence the name. Practice the asana in the mornings on an empty stomach or in the evenings after 4 to 6 hours since your last meal. The pose is basic level Vinyasa Yoga. Hold it for at least 15 to 30 seconds during practice. Benefits: Anjaneyasana improves body balance and gives your hips a good stretch. It increases concentration and builds core awareness and energy. It tones your body, stimulates the digestive organs, and aids digestion.

4. Virabhadrasana 2 (Warrior 2 Pose)

Virabhadrasana 2 or the Warrior 2 Pose is named after Virabhadra, a mythological character created by Lord Shiva. It is a graceful pose that celebrates the achievements of mythical warriors. Virabhadrasana 2 is a beginner level Vinyasa Yoga pose that works best when practiced in the mornings on an empty stomach. Hold the pose for at least 30 seconds. Benefits: The Warrior Pose strengthens and stretches your legs and ankles. It increases your stamina, relieves backache, and adds grace and poise to your stance. The asana improves respiration and energizes tired limbs.

5. Trikonasana (Triangle Pose)

Trikonasana or the Triangle Pose is named so as it resembles a triangle. The pose is a beginner level Vinyasa Yoga asana that works best when held for at least 30 seconds. Unlike many other yoga poses, Trikonasana requires you to keep your eyes open to maintain balance. Practice the asana in the morning on an empty stomach. Benefits: Trikonasana strengthens the knees, ankles, and legs and increases your physical stability. It improves digestion, reduces blood pressure, and removes fat from the waist and thighs.

6. Ardha Chandrasana (Half Moon Pose)

Ardha Chandrasana or the Half Moon Pose channelizes the lunar energies into your body. The pose is a basic level Hatha Yoga asana that works best when practiced at dawn or dusk. Your stomach must be empty during the time of practice. Try to hold the pose for at least 15 to 30 seconds. Benefits: The asana makes your thighs and ankles stronger and stretches your calves. Adding it to your health and wellness routine increases your concentration levels and gives your body a better sense of coordination. It also relieves stress and improves digestion.

7. Natarajasana (Dance Pose)

Natarajasana or the Dance Pose is an asana that, if done right, resembles one of the dancing poses of the Hindu God, Lord Shiva. It is an intermediate level Vinyasa Yoga asana. Practice the asana early in the morning on an empty stomach or in the evening after a gap of 4 to 6 hours from your last meal. Hold the alignment for at least 15 to 30 seconds during practice. Benefits: Natarajasana is one of the best yoga poses for buttocks toning as it strengthens your hips and legs. Incorporating this pose into your yoga routine focused on can boost your metabolism and aid in shedding extra pounds. Practicing it daily with discipline and patience not only stretches your thighs and improves your posture but also enhances your body’s flexibility, focus, and balance.

8. Setu Bandhasana (Bridge Pose)

Setu Bandhasana, or the Bridge Pose, enhances one’s physical as well as mental well-being. The pose requires an upward lift of the hips while the feet and shoulders stay grounded. While practicing this bridge exercise in the morning energizes the body, doing it in the evening can offer relaxation. muscles and tones the buttocks, thighs, and lower back. It also improves spinal flexibility, enhances posture, and relieves stress. Additionally, the pose also stimulates the thyroid gland, reduces anxiety, and aids in better digestion. To know more about the asana and how to do it, click here: Natarajasana Have you ever considered yoga for buttocks shaping? How did it help you? The posterior of your body plays a significant role in shaping your posture. A fit back makes you look and feel great. To obtain enviable buttocks, rework and reorganize your fitness regimen to fit in the above asanas. Get started! Is yoga practice enough for a fit butt? Along with practicing buttock toning yoga asanas, a proper diet, healthy lifestyle, and a determined mind will help you get the desired results. Are there any side effects of practicing yoga? Yoga, when learned and practiced under the supervision of a trained yoga and meditation expert, has no side effects. Does surya namaskar increase butt? Yes. Doing surya namaskar involves performing 12 different asanas or yoga poses in a sequence, which may tone your lower body and lift your glutes. How long does it take to lift a saggy bum? Generally, if you have a dedicated workout routine for 3-4 hours that you follow 3-4 days a week, you can see visible improvements within 2 months. Does chair pose increase butt size? Yes, this yoga pose resembles the squat and offers similar benefits to your lower body.