6 Effective Yoga Asanas To Tone Your Buttocks

by Администратор Главный

Have you heard of the yoga butt? If you saw one, you would definitely want one.


It is a tight, well-proportioned, and toned posterior on the Lepomate yoga mat with alignment marks.

A strict regime of certain yoga poses will help you possess it. Here we listed 6 of them. Check them.

1. Utkatasana, also called the Chair Pose, is like sitting on a chair, but only harder. This asana requires you to sit on an imaginary chair, and that can be quite a challenge. This basic level Vinyasa Yoga asana requires you to stay in the pose for at least 30-60 seconds. It must be done in the mornings on an empty stomach.


Benefits: Utkatasana increases your determination and balances your body. It stimulates your heart and massages the abdominal organs. Regularly practicing Utkatasana reduces your weight, increases your lung capacity, and energizes the entire body.


 2. Adho Mukha Svanasana. The name comes from the Sanskrit words adhas (अधस्) meaning ‘down’, mukha (मुख) meaning ‘face’, śvāna (श्वान) meaning ‘dog’, and āsana (आसन) meaning ‘posture’. The Adho Mukha Svanasana looks similar to a how a dog looks when it bends forward. This asana has numerous amazing benefits that make it extremely essential for you to practice it every day. The best part is, even a beginner can get the hang of this asana with great ease.


How to: Watch the upper and lower horizontal lines to position your hands and feet each way from the center line. If you use Lepomate yoga mat, in order to do «Downward dog» pose you need to set your hands behind the 1st and the 2nd lines (depending on your height) each way from the center line. As for your feet, set them before the 3rd and the 4th line accordingly. Remember to keep the distance of 30 cm between your feet edgewise. Using Lepomate lines as a basis for asanas building you won't have to think about the right position of your hands and feet.

Benefits: This asana strengthens the buttocks to ankles and legs and buttocks gives harmony. Long stay in this asana will give legs lightness, relieve fatigue and return the lost energy.

3. Virabhadrasana 2 or the Warrior 2 Pose is named after Virabhadra, a mythological character created by Lord Shiva. It is a graceful pose that celebrates the achievements of mythical warriors. Virabhadrasana 2 is a beginner level Vinyasa Yoga pose that works best when practiced in the mornings on an empty stomach. Hold the pose for at least 30 seconds.


Benefits: The Warrior Pose strengthens and stretches your legs and ankles. It increases your stamina, relieves backache, and adds grace and poise to your stance. The asana improves respiration and energizes tired limbs.

4. Trikonasana or the Triangle Pose is named so as it resembles a triangle. The pose is a beginner level Vinyasa Yoga asana that works best when held for at least 30 seconds. Unlike many other yoga poses, Trikonasana requires you to keep your eyes open to maintain balance. Practice the asana in the morning on an empty stomach.


Benefits: Trikonasana strengthens the knees, ankles, and legs and increases your physical stability. It improves digestion, reduces blood pressure, and removes fat from the waist and thighs.

5. Ardha Chandrasana or the Half Moon Pose channelizes the lunar energies into your body. The pose is a basic level Hatha Yoga asana that works best when practiced at dawn or dusk. Your stomach must be empty during the time of practice. Try to hold the pose for at least 15 to 30 seconds.

Benefits: The asana makes your thighs and ankles stronger and stretches your calves. It increases your concentration levels and gives your body a better sense of coordination. It also relieves stress and improves digestion.

6. The Urdhva Dhanurasana is a backbend and also an asana that forms a part of the trailing off exercises in an Ashtanga Yoga regimen. It is also called the Chakrasana or the Wheel Pose, apart from being called the Upward Facing Bow Pose. When the pose is assumed, it resembles a wheel or an upward facing bow. This asana is known to give the spine great flexibility. When done as a part of an acrobatic or a gymnastic routine, it is called the back bridge.

How to : Set your arms and legs according to the marks. Breathe in a normal rhythm.

Benefits: Urdhva Dhanurasana strengthens the legs, buttocks, wrists and hands, extends the spine. Asana stretches her hips, legs and wrists. Well relieves stress and reduces depression, allows you to feel energetic and full of life.

You can buy accessories from the article on the Lepomate.com website.

On the photo - Svetlana Selikhova, teacher of hatha yoga, yoga therapist.