Yoga has witnessed a rise in popularity not only in India, but also in the West. It is a great way to get fit and healthy, no wonder then that it has become a mainstream craze in the West. Popularised in the 90s, yoga caught on in the US as a fitness regime that people started doing. And soon the yoga butt became a craze, as everyone felt that practising yoga was giving them a toned posterior. It is no doubt that the yoga butt helped spawn the growth of our ancient art form. Incorporate these yoga asanas to melt that fat away. To get that sculpted yoga butt, perform these easy asanas and their various variations at least five times a week. While performing all these asanas make sure you maintain a regularised breathing pattern. Practice these everyday and you will be well on your way.
Ustrasana
This is also known as the camel pose. Sit on the floor stretching your leg and keeping your spine erect. Keep your palms on the ground by your side. Bend your leg by the knees and sit on your heels, placing the hips between the heels and the right toe overlapping the left. Kneel on the floor keeping your knees in line with the shoulders and sole of the feet facing the ceiling. Keep your hand on thighs. Inhale and arch your back and place your palms on the heels of the feet with your arms straight. Hold a few breaths and then breathe out. Slowly come to the normal position releasing your hands from the feet.
Sneha, Hoshedar and Dhafeny show some asanas that work well on your butt.
Virabhadrasana
This is a variation of the warrior pose. Stand in samasthiti. Take your right leg in front and the left leg straight. Maintain the alignment of your left knee to your heel. Take your hands above your head and form a pranam. Hold here for as long as you can. This will have a good impact on your glutes.
Naukasana
Naukasana
Sit down in dandasana. Lift both your legs at 30 degrees and make a pranam at the chest. There are many variations to this asana, this being one of them. The other variation is to take both your hands and legs in front and hold still. Stay as long as you can, till you feel the burn on your upper thighs. Also called as the boat pose, this works well on your glutes.
Setubandhasana
Setubandhasana
Also called as the bridge pose, it is a great asana for your back and posterior. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms with the palms facing down with your fingertips touching the heels. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher. Breathe and hold for about 10 breaths and when releasing, exhale and slowly roll the spine back to the floor. Squeeze your butt and hold in that position.
— The writer is an actor and a yoga enthusiast from Bengaluru.
