4 Poses For That Yoga Butt by Jennifer Duguay - Musely
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4 Poses For That Yoga Butt

posted in Health & Fitness
  • Let me start out by saying that if you practice yoga, you have a yoga butt.

    But I know that some of us would like to tone and firm our backsides, and yoga is a great way to go do just that.

    Break out your mat and get ready to start shaping your behind with these 4 yoga poses:

  • 1. Bridge
    1. Bridge

  • -Lay on the floor on your back.

    -Extend your arms alongside your body, and bring your heels close to our fingertips

    -Contract your glutes, lifting your hips into the air.

    -Hold the contraction for 5 seconds, then slowly lower back to the floor

    -Do 3 sets of 20 reps.

  • 2. Locust
    2. Locust
  • -Lay on your stomach with your arms alongside your body.

    -Contract your glutes and back, lifting your upper body and legs off the floor.

    -Hold this position for 10 seconds then slowly lower to the floor.

    -Repeat 10 times.

  • - Contract your left glute and lift your leg.

    - Hold this position for 5 seconds then slowly lower.

    -Repeat 10 times for each leg.

  • 3. Three-legged downward dog
    3. Three-legged downward dog
  • - From downward dog, lift your left leg back and into the air, while contracting your left glute.

    - While keeping your hips square, hold the contraction for 2 to 5 seconds.

    - Slowly lower back to starting position.

    - Do 4 sets of 12 reps each leg.

  • 4. Warrior 3
    4. Warrior 3
  • -From Warrior 1 with your right leg forward, shift your weight onto your right foot, lifting your left leg. As you lift your left leg, contract your left glute.

    -Arms can go directly ahead of you or directly behind you.

    -However, you may use a wall to assist you if necessary.

    -Hold the contraction for 2-5 seconds, then slowly lower back down to Warrior 1 position.

    -Do 3 sets of 15 reps per leg.

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