The benefits of practicing yoga are plentiful – flexibility, relaxation, balance, strength, not to mention the abundance of poses that work to tone your tush! That’s right, yoga isn’t solely a mindful practice, there are many physical benefits of this blissful workout, including a sculpted yoga butt.
According to Urban Dictionary, a yoga butt is “The ultimate external sign of a strong and powerful body… It is perfectly proportioned, very tight, high, and sculpted.” Practicing yoga is a healthy way to attain this sought-after silhouette and there are key poses that work to completely reshape your lower body. They activate your glutes, fire up your butt muscles, and firm and tone the area, providing you with a glorious gluteal region.
The best way to achieve an amazing yoga butt? Maintain your practice, execute the poses properly and have fun with it!
From locust pose to bound extended side angle, these 15 yoga poses are sure to give you the yoga butt of your dreams.
15 Warrior One
Starting in mountain pose, step your feet about 4 feet apart and reach your arms up to the ceiling. Align the left heel with the right heel and turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Lean your weight toward your back leg by pressing into the ball of your front foot, engaging your glutes and toning the leg and gluteal area.
Make sure that you get your hips down low to exert your butt and thigh muscles. Also ensure that you’re pressing into the outside edge of your front foot, as this is where you’ll really feel the outside of your bum burning…in a good way!
14 Warrior Two
From warrior one pose, bring your arms down parallel to the floor, reaching them out actively to the sides with your palms down. Open your chest and look forward. Widen your stance, opening your hips and pull your pelvis underneath you so that your bum isn’t sticking out. Hold for 30 seconds to one minute for maximum effect.
Similar to warrior one, this position works the entire back of your leg, including your hamstrings and glutes. Your knee should be in line with your second toe, requiring external rotation of your femur bone. This action in itself fires up your butt muscles, firming and toning the area.
13 Warrior Three
Start in mountain pose and step forward with your right foot shifting your weight onto this leg. Inhale, lifting your arms above your head and as you exhale lift the left leg out hinging at the hips, lowering the arms and torso towards the floor. Reach out through the left toes and fingers to make one straight line, staring down at one point on the floor for balance. Hold for 3-5 breaths. Switch legs and repeat.
Your entire lower body is engaged in this position, fully activating your glutes and working your bottom into a certified yoga butt.
12 Chair Pose
Standing with your feet together, bend your knees, drop your hips and try to get your thighs parallel to the floor. Lift your arms up over your head, hold in your abs and press through your legs so your butt muscles are engaged. Hold for five deep breaths.
Chair pose is essentially the yoga version of a squat, but it’s even easier on your knees as you are holding steady instead of bending up and down. This pose uses your core muscles, inner and outer thighs and your whole back region, working to give you buns of steel!
11 Eagle Pose
Start in mountain pose and ground down through your left foot. Lift the right foot and wrap the right leg around the left thigh, tucking your toes around your lower left leg. Cross the left elbow over the right, bringing your palms together. Sink down into your legs, gently bending your knees, gaze towards your hands and lift the elbows as high as you can. Hold for five breaths and repeat on the other side.
When you sink down into eagle pose the glutes are fully engaged and your legs are strong. Your lower body is fully active, toning and firming your bum in this knotted position.
10 Balancing Table
Begin in table pose on your hands and knees. Lift your right arm straight out in front of you and your left leg straight out behind you. Pull in your belly, inhale and lift your leg and arm a bit higher. Hold for three breaths and repeat on the other side.
This position works your glutes, abs and back muscles, engaging and toning your derrière. Make sure to flow through each side slowly and controlled to ensure maximum engagement of the gluteal area.
9 Bridge Pose
Begin lying on your back, bend both knees and place your feet flat on the ground hip width apart. Press your feet into the floor, lift your hips up and roll your spine up off the floor. Press down your arms and shoulders, lifting the hips up and engaging the legs and buttocks to lift the hips higher. Hold for 4-8 breaths and release by slowly rolling the spine back down to the floor.
Bridge pose is a resistance move that builds lower body strength. It builds muscle and works your upper bum from a relaxing position. Craving an extra burn? Lift one leg after the other straight up into the air for great lower body strengthening results.
8 Dancing Shiva Pose
Begin in mountain pose, then shift your weight to your left leg and bend your right knee, lifting your heel toward your butt. Grab the right foot with your right hand and raise your left hand forward up to the sky. Slowly bend forward, lifting your right leg up away from your torso. Keep your right arm straight so that your back arches and your rib cage opens. Hold for five, even breaths. Repeat on other side.
This pose works both your supporting leg and your raised leg, activating the muscles in both. You can feel your muscles working and strengthening, bringing you closer to your yoga butt!
7 One-legged Plank
While you reap many benefits from the typical plank pose, the one-legged plank provides the additional benefit of a toned buttocks. Starting on your hands and knees, move into plank by lifting your knees off the ground and straightening your arms (you can also do this pose from your forearms). Lift one leg into the air and pulse up and down slightly, changing legs when you feel fatigued.
Performing this pose regularly will do wonders for your tush, not to mention it’s great for toning your lower back and your entire core. It’s a full bodyweight workout, engaging your glutes, abs, lower back, hamstrings and arms, working to tone your entire bod.
6 Goddess Pose
Start from a standing position with your feet about three feet apart, turning them out 90 degrees to face the corners of the room. Bend your elbows at shoulder height with your palms facing in toward each other and as you exhale, bend your knees over the toes in a squatting position. Make sure you press your hips forward, knees back and drop the shoulders down pressing your chest forward.
Like any squatting position, goddess pose builds your inner and outer strength and tones the lower body. It’s similar to a wide squat, so it really works your quads and glutes.
5 Upward Facing Plank
Sit in staff pose with your hands a few inches behind your hips and your fingers pointing forward. Bend your knees, placing your feet on the floor and as you exhale, press your inner feet and hands into the floor lifting your hips until you come into a reverse tabletop position. Keeping the height of your hips, straighten one leg out at a time, lifting your hips and pressing your shoulder blades against your back torso, lifting your chest. Slowly drop your head back without compressing the back of your neck and hold for 30 seconds.
In upward facing plank, you use the strength of your core and leg muscles, engaging your glutes and firming your buttocks.
4 Locust Pose
Begin on your belly with your arms at the side of your torso and your forehead resting on the floor. Turn your big toes toward each other, inwardly rotating your thighs and firming your buttocks. Exhale, lifting your head, upper torso, arms, and legs away from the floor, reaching strongly through your legs. Raise your arms parallel to the floor and reach back through your fingertips. Hold for 30 seconds to one minute.
Locust pose requires you to firm your buttocks in all stages and increases strength and flexibility through the entire back of your body.
3 Bound Extended Side Angle
Begin in downward dog and step your right foot forward between your hands. Rise up into warrior one and transfer into warrior two, opening your hips, arms and chest. Lower your right shoulder in beside your right inner thigh and reach your right arm underneath your hamstring. Reaching your left arm around your lower back, bind and hold your left arm with your right hand. Draw your upper shoulder back and draw your belly in, lengthening through the spine. Hold for five breaths, come back to downward dog and repeat on the left side.
In this position you are holding yourself in a deep lunge position, feeling the burn through your quad and buttocks. Breath deeply and calmly, letting the pose do its thing!
2 Half Moon Pose
Starting in downward dog, step your right foot between your hands and transition first to warrior one, then warrior two. Place your left hand on your left hip, stretching your right arm straight out. Shift your weight onto your right foot lifting your left foot up and plant your right palm flat on the ground under your shoulder.
Look down at the ground bringing your left arm up and when you’re ready, look up toward your left hand. Hold for five breaths and come back to downward dog, repeating on the left side.
This one-legged balance does wonders for your buttocks, challenging you to hold firm and strong as you balance, engage and tone your entire body.
1 Down Dog Split
Begin in downward dog and as you inhale lift your right leg off the floor behind you, keeping your hips level and squared with the floor. Keep the left heel releasing toward the floor and make sure there is equal weight in each arm. Extend through the right heel and crown of your head. Lower the leg and repeat on the other side.
Down dog split will quickly tone your butt, hips and thighs, working these areas at all times of the sequence.