8 Effective Yoga Asanas To Tone Your Buttocks

Do you know what a yoga butt is? You would want one if you saw one! Yoga asanas can tone your buttocks into a well-proportioned posterior. The best way to get a shapely butt is to follow a stringent regimen of certain yoga poses. Further, adding yoga to your fitness routine can help improve your overall strength, flexibility, and posture. The specific poses focus on the glute muscles and provide a well-rounded approach to staying fit. In this article, we have listed the yoga asanas that can provide complete buttocks transformation. Keep reading to learn how to do them!

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.

How To Perform:

• Lie face down on your mat with your arms alongside your body.
• Keep your legs straight and together.
• Inhale and lift your chest, arms, and legs off the ground, engaging your glutes.
• Hold the position for 30 to 60 seconds, breathing deeply.
• Exhale as you slowly lower your body back to the mat.

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.

How To Perform:

• Sit with your legs extended in front of you.
• Place your hands behind you, fingers pointing away from your feet.
• Press into your hands and lift your hips, creating a straight line from your head to your heels.
• Keep your legs together and hold for 30 to 60 seconds.
• Slowly lower your hips back down.

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.

How To Perform:

• Start in a standing position, then step your left foot back while bending your right knee.
• Keep your left leg straight and your left heel lifted off the ground.
• Raise your arms overhead, palms together or shoulder-width apart.
• Hold the pose for 15 to 30 seconds, focusing on your balance.
• Release and switch to the other side.
  Did You Know?

  Anjaneyasana is an advanced variation of the Ashwa Sanchalanasana pose. Modern yoga was introduced to it in the 20th century.

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.

How To Perform:

• Stand with your feet wide apart.
• Turn your right foot out 90 degrees and bend your right knee.
• Extend your arms parallel to the ground, looking over your right hand.
• Hold the pose for at least 30 seconds, engaging your legs and core.
• Straighten your leg and return to standing, then repeat on the other side.

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.

How To Perform:

• Stand with your feet wide apart.
• Turn your right foot out and your left foot slightly in.
• Reach your right hand down towards your ankle, shin, or the floor while extending your left arm up.
• Keep your body in a straight line and look up at your left hand.
• Hold for at least 30 seconds, then switch sides.

Quick Tip

It is best to avoid this pose if you have back pain or leg injury, as it puts pressure on those areas. Also, it is not recommended for people with vertigo.

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.

How To Perform:

• Start in Trikonasana (Triangle Pose) with your right foot forward.
• Shift your weight onto your right leg, and lift your left leg parallel to the ground.
• Place your right hand on the floor or a block while extending your left arm up.
• Keep your body aligned and hold for 15 to 30 seconds.
• Slowly lower back down to Trikonasana and switch sides.

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.

How To Perform:

• Stand on your left leg and bend your right knee, bringing your foot towards your buttock.
• Reach back with your right hand to grab your right ankle.
• Extend your left arm forward for balance.
• Lift your right foot up while keeping your chest open and standing leg strong.
• Hold the pose for 15 to 30 seconds, then switch sides.

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.

How To Perform:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your arms alongside your body, palms facing down.
• Inhale and lift your hips towards the ceiling, pressing through your feet and shoulders.
• Keep your thighs and inner feet parallel.
• Hold the pose for 30 seconds, then lower your hips back down to the mat.

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!

Infographic: 5 Best Yoga Asanas For Toned Buttocks

Yoga can effectively improve mental health, help stay fit, and tone muscles – especially those in the buttocks. It can enhance your flexibility and improve your body movements. When performed daily, some yoga poses can help you achieve lifted, tightened buttocks that also can boost your confidence. Let’s take a look at the 5 best yoga poses that would help you achieve toned buttocks with regular practice.

Illustration: StyleCraze Design Team

Frequently Asked Questions

How often should I practice these asanas?

You should aim to practice these asanas at least two to three times a week for the best results. Regular practice will help improve your strength, flexibility, and overall fitness.

Can beginners do these poses?

Yes, beginners can do these poses. Most of them are suitable for beginners, but it is important to listen to your body and modify the poses as needed. Start slowly and focus on proper alignment.

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.

Illustration: Effective Yoga Asanas To Tone Your Buttocks

Image: Dall·E/StyleCraze Design Team

Learn the 10 best yoga poses to strengthen and tone your glutes. Get ready to feel the burn and see the results. Watch the video below to learn more!

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Reviewer Author Editor Fact Checker

Garima SinghMSc (Nutrition), DNHE, DDHN

   

Garima Singh is a certified nutritionist and dietitian with over 7 years of experience. She provides both in-office and virtual consultations and works with individuals, groups, offices, and schools. She has a passion for cooking foods in a way to make them healthy as well as palatable.

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Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

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Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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