Hey Ladies, are you looking to add a little “junk in your trunk?” Or maybe you want to firm up/lift that booty! Well look no further, here are 5 yoga poses you can do daily to add a little oomph to your tush and achieve that ultimate “Yoga Butt” everyone wants! 1. “Balancing Table” or Opposite arms/leg—works the butt, back, and abs How to: starting on your hands and knees, shoulder width and hip width apart respectively, lift your right arm out in front of you and your left leg straight behind you. Pull your belly in towards your spine and lift your arm and leg higher as you inhale. Hold for 5 breaths. Exhale as you lower your arm and leg, then switch sides. 2. Three-legged down dog—works butt, arms, and abs How to: from table position, lift your knees and straighten your legs. Hold Down-Dog for a few breaths and walk out any tightness (especially if it’s your first Down-Dog of the day). Press your hands and left foot into the mat and lift your right foot into the air. Make sure your leg is straight and as high as it’s able to go. Hold here for 5 breaths. Slowly lower your leg on an exhale. Repeat with the left foot on your next inhale. 3. High Lunge—works the butt, quads, and hamstrings How to: from down-dog, step your right foot between your hands and lift up into a lunge, with your back leg straight and your front leg bent. Stretch your hands overhead and pull your belly into your spine. Hold for 5 breaths. Return your hands to the floor and switch legs. 4. Twisted lunge—works butt, legs, shoulders, abs, and back How to: from lunge position, bring hands in front of chest, palms pressed together. Twist torso to the right, placing the left elbow to the outside of the right knee, lifting the chest and squaring the shoulders. Hold for 5 breaths and repeat on the other side. 5. Bridge pose—works your butt and abs How to: lying on your back, bend your knees, with your feet on the ground hip-width apart. Place your arms on either side of your body stretching towards your feet. Pressing into your feet into the ground, lift your hips on an inhale, interlacing your hands together underneath you. If you can, bring your shoulders closer together, and hold for 5 breaths. If you feel you can come any further, on an inhale, lift your right leg towards the ceiling for 5 more breaths. Lower, and repeat with the other leg. Once you have completed whatever variation feels good for you, on an exhale, slowly come back down on to your mat, one vertebra at a time. |
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