Fitness | Fitness

Best Yoga Poses To Tone Your Glutes
Jul 23, 2016
Best Yoga Poses To Tone Your Glutes

Best Yoga Poses To Tone Your Glutes

“Hips don’t lie”. This statement stands true at any time because hips speak a lot about our shape, structure, and fitness.  Being in perfect shape includes each and every part of our body to be toned picture perfectly. Our fitness lies in those perfectly structured parts of our body.

Our hips or glutes play a great role in presenting our structure beautifully, especially for women. There are numerous ways to tone your glutes. You can hit the gym and can work on the particular butt or glute shaping exercise machine.

Or you can perform aerobics or you can do exercises related to glutes toning. But the best way to tone your glutes is through yoga. Yoga is an age-old asset that we got from our ancestors. With avoiding side effects, it shapes and tones our body to a perfect structure. You can tone your glutes using few yoga asanas. Below, you can see the pictures of the asanas and pros of doing them. 

1.Tadasana or Mountain pose


Mountain pose is the simplest post among all the other poses.  It is also called as Tadasana in yoga language. This pose will not only help you tone your butts, but also helps in toning thighs, calves, and feet. 

Looking at the picture you may think that it is just about standing straight.  But one has to know that what seems easy will definitely be difficult at the step of doing.  So, just go through the procedure below to know how to perform mountain pose.


Take a yoga mat and stand straight on it.

Make your feet flat on the mat and straighten your knees without any bending.

Place your feet together.  Maintain a one-inch gap between both heals.  Not more than that.

Leave your hands free.  Don’t put any pressure on them and let them slide down the sides.

Look straight for about two minutes.

Slowly relax from the pose for one minute and repeat it for 10 to 15 times in a day.

2.Ananda Balasana or Happy child’s pose


Ananda Balasana or happy child pose is another pose that is used to tone your glutes.  This asana has much more benefits than tadasana.  Performing it on a regular basis will improve your health a lot.  You can solve many health issues like digestion, boosting your body, and improving your nervous system. 


Lay down on your yoga mat facing your back to the mat.

Raise your legs upwards and make sure they are above your stomach and are at right angle to the floor.

Now raise your hands and catch your toes with your hand fingers.

Hold your toes tightly so that you do not lose the grip of them.  Now bend your knees towards the floor.

Stay in this pose for 15 to 20 seconds.

Relax by returning to the relaxing position.

Repeat this 10 to 15 times a day to see best results.  Make certain to increase the number of times and amount of time you do the asana day-by-day.

3.Bhujangasana or Cobra pose


Bhujangasana or cobra pose is way too famous in toning of glutes. By seeing the picture itself you would have know which body parts are under burning process while performing this asana. This pose also helps in solving the problem of kidney stone pain and also helps in toning the lower back by burning the fat stored there.


Lie down on your yoga mat with your stomach facing the mat.

Place your legs flat on the ground.  Don’t make any poses with your legs. 

Straighten your hips so that your thighs and toes all will set flat on the ground.

Now start raising your front body up with the help of your hands.  Leave the lower body as it is. 

Now bend your front body backwards towards your feet like a curve.

Stretch your body as much as you can.

Stay in that pose for 10 to 15 seconds.

Relax by coming into relaxing position.

Repeat this pose for 10 to 15 times for best results. 

Note: When you perform this asana for the first time, you may feel painful at your back.  But overlook it as it will go when you perform it on the second day.

4.Virabhadrasana or Warrior pose


Virabhadrasana or warrior pose helps a lot in toning the glutes perfectly. Regularly practicing this asana would help you tone your glutes at their best. The muscles present in the buttocks will become strong by performing this asana regularly. 


Stand straight facing your head straight.

Stretch you right foot and place it in the front and bend it at your knee joint.

Place your left foot in such a way that it is in right angle position to your right leg.

When you are done with your both legs, stretch your arms out freely.

Let your palms face the downwards and look straight.

Stay in this pose for about one to one and half minute.

Relax and repeat it for three times.

5.Kapotasana or Pigeon pose


Kapotasana or pigeon pose is a pose which is used to tone not only glutes but also tones almost all other body parts.  It helps in toning the thighs and improves the flexibility in the legs. 


Sit on your yoga mat stretching your legs straightly.

Fold your left leg in such a way that it goes under your buttock.

Stretch out your right leg back to you.

Try to stretch your right leg as much as you can and loosen you left leg and come more close to the ground.

Now bend forward with your upper body touching the mat by stretching your arms out.

Stay in this pose for half-a-minute.

Repeat the same procedure by changing the legs.

Relax and repeat this asana for four times by interchanging your legs. 

So, how are these asanas to tone your glutes?  Aren’t they simple? The results after doing these asanas perfectly would surprise you for sure. Make certain to increase the time you stay on the asana from day to day. This will help you tone your glutes picture perfectly.


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