Yoga for Legs and Buttocks: Principles of Practice

Strengthening the glutes with supine poses

Did you know that the familiar cobra pose not only stretches the front of the body but also strengthens the glutes? To get into it, place your palms as close to your body as possible and push up on your arms, straightening them fully at the end. Legs and glutes are tensed. For flawless execution, do not place your knees and thighs on the floor. This way, the support shifts to the outer side of the feet, gently stretching them.

Less common but equally beneficial is the locust pose. It may seem challenging for beginners:

1. Lie face down.
2. Lift straightened legs up, tensing them as much as possible.
3. Ideally, you should try to lift the chest area slightly, so the pose somewhat resembles a boat.

To perform the asana, you should tense your glutes and thighs. To complete the asana, lift your arms as well. Beginners may remain in the previous position.

Seated Poses

Yoga for firm glutes includes the angle pose. Sit down and spread your legs as wide as possible. Ensure your back remains straight. Stretch your hands towards your feet (toes pointing up) and touch your big toes. If your flexibility allows, touch the floor with your forehead. However, if your back rounds and you lose control over its position, stay at the stage where you can “hold” your back.

The butterfly pose also allows for a good stretch of the inner thigh and glute muscles. Sit and, as in the previous version, straighten your back. Bring the soles of your feet together in front of you, moving your heels as close to the pubic bone as possible. There should be no discomfort or painful sensations. If there is symphysitis, place support under your knees. If you are comfortable in the pose, start slowly and gradually “flapping” your knees up and down, like a butterfly’s movement.

Standing Yoga for Glutes

The chair pose is also an effective and safe way to strengthen not only the glute muscles but also the thighs and back, if you engage your arms.

Order of Execution:

– feet stable and hip-width apart;

– raise your arms above your head and take a breath;

– gradually lower your arms and slightly squat to a comfortable position, bending your knees slightly as you exhale;

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– the torso is inclined at approximately 45 degrees, and straight arms are the extension of the torso.

The hamstring group is also well worked through the warrior pose:

– spread your legs as wide as possible;

– turn your torso to the side – bend one leg at the knee so that a 90-degree angle forms over the heel;

– the back leg is straightened, the muscle above the kneecap can be tensed, the heel stays on the floor;

– raise your arms along the body, slightly behind your head – make sure your head doesn’t “sink” into your shoulders;

– the chest is open.

Yoga for the glutes also requires compensatory exercises. For example, downward-facing dog. In the final version, the body forms a “triangle,” with the glutes being the highest point in the asana and the support on straightened arms and legs. You can lift your heels off the floor if you feel you can’t align your arms and back in a straight line.

In the video tutorials on the “MomsLab” programs, you will find both complete sets, including workouts for all body parts, and short cycles targeting glutes and legs.