One of the biggest misconceptions about yoga is that it’s all about stretching. Yoga poses for toning the glutes are great for building strength and tone. For example, try to hold the chair pose for as long as possible and you will feel your legs tremble. These yoga poses also ensure that the muscles remain supple and not tight and bulky.
⇒ Note: 10 yoga poses for deep hip opening
A strong gluteus is essential as a support for the lower back, hips and knees. It also stabilizes the pelvis and releases hip flexors. But unfortunately, most of us spend our days sitting at the computer or in cars, so the leg and glute muscles are off, so it takes more effort to strengthen them.
These 10 yoga poses will strengthen and tone your buttocks and legs, and thus raise self-confidence. These yoga poses are physically very challenging, so it takes your full focus to use all your strength. To warm up, you can use Sun Salutation A or Sun Salutation B. You can also take a hot shower before this yoga practice.
1. Downward-Facing Dog Pose
Start on your hand and legs. Tuck your toes and lift your hips up and back, creating that nice V shape. Make sure your hands are shoulder-width apart and your feet are hip-width apart. Just breathe and feel the stretch!
⇒ Note: 6 Basic Yoga Poses for Beginners
Remember to keep your knees slightly bent if you’re feeling tight. You want to relax your head between your arms, keeping your neck nice and loose. And hey, don’t forget to engage your core for some extra support!
2. Crescent Lunge
Keep your feet in the width of your hips, then take a step forward with your right foot.
Bend your front knee, which can stay right on top of your ankle, and dive your hips towards the ground.
⇒ Note: Lose weight fast with yoga: 5 yoga poses to get in shape
The left leg must be as straight as possible And activate the abdominal muscles to protect the lower back. Raise your hands to your ears and stay in this position for a few minutes.
Push through the front foot and straighten the leg to lift up
Repeat everything on the other side.
3. Chair Pose
Gather your legs and feet together while standing upright. Then shift the weight to the heels.
Lower your hips back as if you were about to sit just above the chair.
Raise your arms up next to your ears and bend your back away from the upper spine and not from the lower spine so that the spine is correct, and the abdominal muscles are activated. Hold in this yoga position for a few minutes and straighten up, and then repeat the exercise.
3. Extended Hand-to-Big-Toe Pose
Stand on top of the mat and place your hands on your hips. Lower yourself through all four corners of your left foot and use core strength to lift your right knee to hip level and bend your foot. Grab your big toe with your right hand and lift your right knee to hip level and bend your foot with the strength of your abdominal muscles. If you are not flexible enough, you can bend your knee and hold your knee with your hand. Stabilize your abdominal muscles by retracting the tentacle And this will maintain balance on your leg. Stay in this position for a few minutes and then continue on the other side.
4. Lord of the Dance Pose
To perform the Lord of the Dance Pose, begin by standing tall with your feet together. Gently shift your weight onto your left foot, bending your right knee and bringing your right foot towards your glutes.
Next, grasp your right ankle with your right hand, keeping your left arm extended forward for balance. As you inhale, lift your right foot higher, opening your chest and gazing forward to maintain focus.
Hold the pose for several minutes, then gently release and switch sides to repeat.
5. Goddess Pose
To perform Goddess Pose, begin by standing with your feet wide apart, toes turned out. Bend your knees, keeping them aligned over your ankles, and lower your hips while lifting your chest.
Extend your arms out to the sides at shoulder height, palms facing down, and engage your core for stability.
Hold the pose for several breaths, feeling the stretch in your inner thighs and the strength in your legs.
To release, straighten your legs and return to a standing position.
6. Reverse plank
To perform a Reverse Plank, start by sitting on the floor with your legs extended and your hands behind you, fingers pointing towards your feet.
Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
Hold the position for 15-30 seconds, ensuring your shoulders are down and back, and breathe steadily.
Lower your hips back to the ground to complete the exercise.
7. Bridge Pose
To perform Bridge Pose, begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core and press your arms into the mat.
As you inhale, lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Hold the pose for several breaths, feeling the stretch in your chest and thighs.
To exit, slowly lower your hips back down to the mat, releasing any tension. Practice this pose regularly for improved flexibility and strength.
8. Thread the Needle (Reclining Half Pigeon)
To perform Thread the Needle (Reclining Half Pigeon), start by lying on your back. Bend your knees and place your feet flat on the floor.
Next, cross your right ankle over your left knee, creating a figure four.
Gently pull your left thigh towards your chest, feeling the stretch in your right hip.
Hold the position for several breaths, then switch sides.
9. Corpse Pose
To do the Corpse Pose, begin by lying flat on your back with your legs extended and arms relaxed at your sides. Ensure your body is aligned and allow your feet to fall naturally outward.
Close your eyes and take deep, calming breaths, focusing on releasing tension in your body. Stay in this position for about 5 to 15 minutes.
To exit the Corpse Pose, gently wiggle your fingers and toes, followed by slowly rolling to your right side before sitting up.
Namaste!
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