Some of us look in the mirror and wish we had the perfect butt. We are not happy because it is either too flat or we wish it were a little more firm. Through yoga teacher training we learn all kinds of poses and techniques so when you are in charge of teaching a class and a student asks you how to improve the look of their back side you will have the perfect answer.
Though yoga is known for the ability to stretch your body and relax your mind, yoga can also provide an effect way to work out for many different muscle groups. Some of these poses will help define the shape of your derriere. There are specific poses that will do just that are some of those are the balancing table, downward facing dog, high lunge, locust pose, bridge pose and even alternate arm and leg reach. Yoga teaching has ways to focus on certain muscle groups.
Balancing Table Pose
This pose works your gluteal, abdominal and back muscles. The balancing table pose begins with you on your hands and knees. Slowly lift your right arm straight out in front of you and your left leg straight behind you. Bring your focus on your exhale and place your hand and knee back onto the floor. Repeat this same move with the other side by lifting your left arm with your right leg. Yoga teaching will tell you that this pose is done better in a control slower movement and not jerky and fast.
Downward Dog Pose
Downward Dog pose has a lot of variations and one that can firm your butt and open your hips for a freer movement. Begin this pose on your hands and knees and slowly exhale while you straighten your knees and lift your seat upward for the pose. Hold this pose for a few breaths. Then press your hands and left foot firmly into the floor while you lift your right let up towards the ceiling. Now you can open your hips, bend your right knee and rotate your foot toward your left side. Slowly square off your hips and begin to raise your right leg straight up again. Hold this for a few breaths and return your foot to the floor. Repeat this with your other leg.
High Lunge Variation Pose
There is a variation of the high Lunge pose which will tone your gluteal muscles, quadriceps and hamstrings. When you are in a downward facing dog position you can step your right foot between your hands and then rise into a lunge while keeping your back straight and your front knee bent with your sin perpendicular to the floor. Slowly stretch your arms over your head and keep your belly pulled in and up while taking several breaths. Bring your hands back to the floor and switch legs and repeat with the other side.
The Locust pose will help strengthen your back, buttocks and legs. Begin this pose lying on your belly with your arms out by your side and palms facing up. Inhale and slowly lift your head, chest, arms and legs off the floor. Make sure to keep your pelvis grounded and through your belly begin to lengthen your spine forward and your legs back. Take in a few breaths while in this position and exhale while you release the stretch and lower back onto your yoga mat.
The bridge pose will also strengthen you gluts and abdominal and help reverse the damage of sitting all day. Lie on your back and bend your knees while placing your feet flat on the floor hip width apart. Your arms should be at your sides with the palms down. Slowly inhale and lift your pelvis off the floor while pressing your heels and palms into the floor. Make sure you keep your belly firm and be careful not to over-arch your back. Try to hold this position for a few breaths and then exhale and release the pose back to the floor.
To achieve a firmer butt like you want find someone that went through yoga teacher training to know what the poses are that are most beneficial. You can then focus on those poses to help tone your gluteal muscles as well as strengthening your abdominal, back and leg muscles.