Yoga-inspired exercises that will give you that fit behind
It’s amazing that yoga has come such a long way as a truly global practice. Just 20 years ago, yoga was still finding its feet amongst the plethora of fitness classes being offered at the local gym. Popularised in the 90s, yoga soon caught on in the US as a fitness regime that people started doing. The ‘yoga butt’ too became a craze, as women felt that practising yoga was giving them a toned posterior — this ‘yoga butt’ also helped spawn the growth of yoga as a group exercise class! We show four steps on how to get that perfect yoga butt on World Yoga Day.
— The writers are the founder-directors, Total Yoga
Natrajasana: This tones the thighs.
Standing with your feet wide apart; bend your knees so that the body is supported by the thigh strength.
Raise arms up and keep your eyes fixed on a point.
Hold the pose for one minute and breathe slowly.
Vyaghrasana (Tiger pose): This tones the hamstrings and glutes.
Start on all fours.
Raise your right leg behind and above your hips and hold the posture for one minute, while breathing slowly.
In case you are really fit then you can drop your elbows on the floor and raise the leg up higher!
Repeat with the other leg. Rest after you have done both legs.
Natrajasana variation: This asana tones hamstrings and glutes.
Continuing from Natrajasana, drop your upper body so that you are leaning forward and the hamstrings and glutes are toned.
Hold the pose for one minute while breathing slowly.
Release the pose and then relax the muscles.
Ardha Kapotasana (half pigeon pose): It stretches the glutes
After strengthening, it is mandatory that you stretch the muscles.
Starting on all fours; place the right knee between your palms and then lower the hips down whilst stretching out the back leg.
Hold for one minute. If your back pains, then place one hand on the floor and raise the other only.
Repeat with the other leg.
You can add a variation to this asana by stretching your arms up while holding the back up straight.
