Yoga Moves That Will Kick Your Butt Into Shape
To the inexperienced, yoga looks effortless—a primarily static workout that focuses on breathing. But it’s anything but easy! Holding challenging poses builds muscles and realigns your body, while breathing and stillness allow you to focus your mind. Yoga requires both physical and mental strength.
Adopting yoga into your workout routine will increase your athleticism and prevent injury. With a heavy focus on the core and glutes, some yoga moves will kick your butt into shape! Check out these beginner and advanced yoga poses!
Lay flat on your back with your knees bent. Your feet should be firmly on the floor and as close to your butt as you can get them. Ideally, you should be able to graze your heels with your fingertips.
As you inhale, lift your hips and chest off the ground. Press through your heels into the floor as you press your knees forward. Squeeze your glutes at the top while you move your shoulder blades inwards.
Clasp your hands together if you can. Hold for 30 seconds to one minute, inhaling and exhaling. Then, release your hands, lowering yourself to the ground as you exhale.
Begin at the top of a push-up. Bring one foot forward with your hands on either side of the front foot and shoulder-width apart. Keep your back leg extended with toes tucked in.
Slowly raise your torso off the front leg, raising your arms above your head as you reach your chest up. Point your fingertips toward the sky. Check-in with your legs: your front knee should be directly over the ankle as the back heel remains lifted.
Keep your arms lifted or bring them to heart center. You can stay in a static hold or make the crescent lunge more dynamic. If so, bend your back knee, extending it to the floor as you inhale and then back up as you inhale. Repeat on the other side.
With feet together, bend your knees and lower yourself into a squat. Make sure to keep your chest lifted as you raise both arms, framing your face with your biceps.
Shift your weight into your heels, and sit back as far as you can. Tuck your hips in with your core. Hold for 30 seconds to one minute.
For a more dynamic chair pose, try twists or balancing postures. Lift your heels off the ground, balancing on your toes while you lift and lower your heels to the ground. For twists, drop your hands to heart center, placing the opposite elbow to the outside of your thigh. Hold and repeat on the other side.
Eagle pose is an advanced chair pose. Tuck one leg behind the other, balancing on one foot. Raise your arms perpendicular to the floor, bending at the elbows. Cross one arm under the arm, twisting the forearms together to clasp your hands together. Hold and repeat on the opposite arm and leg.
Slowly lower yourself into a squat position. Extend your knees wider than your toes. Your heels should be pointing in with your toes outward. Bring your hands to your heart center, pressing your elbows against your knees.
Press your palms together to widen your hips and thighs even more. Keep your chest lifted. Hold this position or lift your hips until they are parallel to the ground. To make this a dynamic movement, raise and lower your hips.
Extended Hand-to-Big-Toe Pose
Standing with your feet together, bring one knee to your belly. Reach your arm inside the thigh and cross over the ankle. Grab the big toe. For more stability, hold the outside of the foot. For tight hamstrings, loop a yoga strap around the sole of your foot.
Press down through your standing leg and press outward for more stability. On your exhale, extend the leg forward, straightening the knee. Bring the leg out to the side. Find a point in front of you to focus on, concentrating on your inhale and exhale.
Bring your free hand to heart center or extend it above you. Hold and repeat on the other side.
Begin on your side with your feet together and your hand directly beneath your shoulder. Contract your abs to prevent your hips from sagging, and open your chest to engage your back. Lower your top foot onto the ground for more stability if you’re a beginner. Raise your free arm above your head. Hold and repeat on the other side.
There are a few advanced movements in this pose as well. Bend your top knee and rest your foot on your balancing leg. You can also pull the bent knee to your ear as a side plank crunch. Extend the top leg and lift, holding at the top while pointing the toes forward.
Raise yourself into crescent pose. Bracing your front leg and ensuring you’re rooted firmly to the ground, lean forward with your arms extended in front of you. Lift your back leg parallel to the floor.
Keep your toes pointed to the floor, and extend from the crown of your head to your heels. Direct your focus toward one point, and concentrate on inhaling and exhaling. Hold and repeat on the other side.
To release, slowly lower your back onto the ground, returning to crescent pose.
Lay on your stomach on your yoga mat. You might need extra padding for your pelvis and rib cage. Place your arms at your sides with palms up and your forehead resting firmly on your mat. Rotate your toes toward one another and squeeze your glutes.
While you exhale, press your head, torso, and legs away from the floor, balancing on your belly and pelvis. Extend through your legs, first through the heels to the toes. Keep your big toes pointed toward one another.
Clasp your hands at your lower back, extending from the shoulder blades to your fingertips. Hold this while inhaling and exhaling. Release and lower your body to your mat on an exhale.
Committing yourself to yoga practice will enhance your mind and body! Get yourself motivated for yoga moves that will kick your butt into shape with booty lifting workout leggings and more badass workout outfits from Celestial Bodies!