Yoga exercises to tighten the buttocks. Firm and toned buttocks: 10 effective yoga asanas.

Yoga classes help to effectively lose excess weight and get rid of cellulite in problem areas. Unlike intense exercises and physical activity on simulators, performing asanas does not overload the heart and vascular system, increases the elasticity of muscles and tendons, normalizes metabolic processes, and has a general strengthening effect on the entire body.

Is yoga effective for losing weight on your legs and buttocks and why?

During exercise, muscles experience constant static tension and stretching. This promotes blood flow to the treated areas, improves circulation and lymph outflow, and removes excess fluid. Thanks to this, subcutaneous fat is burned, the skin texture is evened out, and body contours are tightened.

Systematic performance of asanas has a beneficial effect on the functioning of the digestive system, endocrine glands, and controls the production of hormones. Immunity increases, the condition of hair, nails, and skin improves.

It works! Restoring metabolic processes with regular yoga classes allows you to achieve weight loss and eliminate congestion.

Yoga strengthens not only the muscles, but also the spirit and nervous system. A person’s self-doubt disappears, he achieves peace and harmony, irritability and stress, which often lead to overeating and weight gain, go away. The experience of many women has proven the effectiveness of yoga against cellulite.

Skinny like a yogi

Neither at the dawn of its birth, nor for many hundreds of years after, yoga was ever positioned as a means of losing weight. However, times are changing and today yoga centers are flooded with numerous people who want to lose those hated extra pounds.

Suddenly it turned out that Eastern practice, aimed at the harmonious development of the personality, improving it spiritually and physically, leads to harmony.

The secret to losing weight while doing yoga lies not in counting calories and sharply limiting yourself in food, but in performing sets of exercises (in fact, these are various poses, or otherwise asanas).

For more information on how yoga helps you lose weight, read my article “How to lose weight with yoga”

Operating principle

Yoga tries to normalize your body. All her asanas are aimed at ensuring that your internal organs work correctly; they stimulate the functioning of the digestive, cardiovascular, hormonal, and nervous systems.

This integrated approach helps life support systems establish harmonious interaction with each other, from which the metabolic process is already established and, as a result, the loss of extra pounds. The body itself comes to its natural weight.

Yoga asanas affect certain parts of the body and can not only increase its elasticity, but also have a therapeutic effect.

There are a huge number of them, each has its own name, sometimes when translated they sound quite funny, but they reflect the essence of a particular pose.

For example, one of the most famous

Adho Mukha Svanasana

Translated as “Downward Facing Dog,” which fully reflects the essence of the pose itself, doesn’t it?

It is believed that it promotes a rush of blood to the head, improves complexion, helps with pain in the lower back and shoulder joints, flat feet, digestive disorders (helps get rid of constipation, excess bile), hormonal imbalance, and excess weight.

By the way, you should not do it if you have high blood pressure, headache or diarrhea. In general, it is worth noting that performing almost any yoga poses should be combined with consultations with specialists - yoga trainers.

If we talk about fitness, then it is recommended to perform this pose if you want to make a beautiful butt (girls, how do you like this method?).

What you need for classes

It is necessary to perform weight loss exercises in comfortable cotton clothes that will not restrict your movements. Exercise barefoot, standing or lying on a sports mat with a non-slip surface. Best in the fresh air.

The exercises are performed on an empty stomach, and at least 4 hours must pass after eating; you are allowed to drink water half an hour before. You should not repeat the entire set of exercises immediately after waking up; yogis believe that you first need to complete “100 steps” and hygiene procedures.

After washing and taking a contrast shower, you should do some exercise or take a walk outside. You should not practice in the evening before bed, as many asanas give you energy and can cause insomnia.

We offer you to watch videos with sets of yoga exercises that help you lose weight.

Part 1 - for beginners.

Part 2 - second level.

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Rules for effective yoga

Yoga, first of all, is a spiritual practice, not a sport, but exercises based on it are so effective that people use them separately as a form of fitness.

To perform asanas have the maximum effect on your figure, follow the following rules:

• As in everything and everywhere, in yoga it is necessary to adhere to the principle of regularity. The first steps may seem difficult, however, after a while your body will get used to it, it will literally begin to need such a load, and you will look forward to the activity with impatience and joy;
• The best way to learn the basics of yoga is to learn the technique of asanas under the supervision of a competent, certified specialist. Of course, if you wish, you can find many educational articles or videos on the Internet, but you need to understand that the effectiveness of asanas and the safety of their complex variations lie in precise technical execution, so it will be great if the trainer explains your mistakes from the outside and gives the necessary explanations;
• even yoga fitness without claims to spiritual growth requires a certain environment: the place for practicing should be comfortable, calm, filled with air. The ideal option is to enjoy the practice in the lap of nature;
• Another principle that essentially concerns any learning process: gradualism. Don’t try complex asanas and their combinations, even if your physical form allows it. Quality here is more important than “power” victories. Start with a simple set of positions, learn the correct technique for performing them, increasing the number of repetitions and duration, bring it to automaticity, then you can add new elements;
• during practice, observe your breathing, the reaction of the body, the response in thoughts and sensations: here we are talking about awareness. This approach to exercise will allow you to learn to feel your body better, relax it, switch your thoughts from everyday problems, and tune your mind positively to achieving your goals.

Asanas that help you lose weight in the butt and thighs

To reduce the volume of your hips and butts, you should exercise daily; a simple complex for reducing the volume of your legs can be performed at home or go to classes with a trainer. Before intense exercise, do breathing exercises.

It’s not scary if initially the asanas are not completely successful due to insufficient stretching, the muscles gradually acquire elasticity and everyone can achieve the desired result, regardless of age.

Important! During exercise you need to breathe only through your nose. As you inhale, you should inflate your stomach, and as you exhale, draw it in, this ensures oxygen saturation of all internal organs.

Flying locust

Locust asana normalizes the functioning of the digestive tract, eliminates flatulence, strengthens the broad muscles of the back, gluteus maximus, deep thigh muscles, and has a beneficial effect on the functioning of the heart and pancreas.

1. Lie on your stomach on the mat, face facing down, hold your arms along your body, palms down, without touching the floor.
2. Raise your head, chest and straight legs. There should be a smooth line from the neck to the heels without creases, and the feet should be kept together. Weave the tassels into a lock.
3. Tighten the muscles of the buttocks and thighs, hold in the Locust pose for 30–60 seconds.

Another variation of Salabhasana: hands are placed under the stomach with palms down, the chin rests on the floor, and the gaze is directed forward. Alternately raise the straight leg up or do lifts with both limbs at once.

Winged feet

This asana strengthens the muscles of the back, hips, shoulder girdle, buttocks, and lower legs. With regular exercise, it forms a beautiful shape of the legs and tightens the contours of the body.

1. Get on all fours.
2. Smoothly bend one leg so that the heel is at the level of the buttocks, and the calf is pressed against the thigh, the back should be straight, and the gaze directed forward.
3. Raise the other leg without bending the knee.
4. Stay at the top point as long as possible.
5. Repeat the sequence of movements for the second leg, doing 2-3 approaches in total.

Utkatasana

This exercise helps strengthen the deep muscles of the hips, chest, and get rid of the “orange peel” on the legs and buttocks.

On a note! Chair Pose is invigorating, so it is not recommended for people suffering from insomnia.

How to do:

1. Starting position: standing, feet together.
2. Squat down shallowly, bending your knees until your thighs are parallel to the floor.
3. Raise your arms straight above your head, without arching your back.
4. The Chair Pose should be maintained for 10–30 seconds. Gradually you will be able to hold the position for a minute.

Warrior (Option II)

Virabhadrasana II works the gluteus maximus, abdominal, and thigh muscles, improves joint mobility, respiratory system function, and accelerates the removal of toxins from the body. The asana promotes rapid weight loss, improves overall tone and mood, and is recommended for diseases of the spine.

1. Stand up straight, spread your arms to the sides, hold them at shoulder level, palms down.
2. Take a deep step forward with your right foot, turn your supporting foot outward by 15°, point your left foot inward.
3. Squat down on your front leg, focusing on your heels. The left leg should be motionless, the head should be turned towards the front limb.
4. Fix the position, the body should be vertical.
5. Return to the starting position and repeat Virabhadrasana II on the left leg.

Make sure that there is a straight line from the top of your head to your butt, tense your buttock muscles, and while turning your head, your torso should remain motionless. If the exercise is difficult to perform in the initial stages, you can use a wall as a support.

Flying Eagle Pose

Designed to burn fat on the hips, buttocks, and abdomen.

1. Stand up straight, place your feet at shoulder level.
2. Squat down low, then stand up smoothly, bending your knee and lifting one leg.
3. Spread your arms to the sides, giving them the shape of bird wings.
4. Fix the position.
5. Squat down again and return to the starting position.

Setu Bandhasana (Bridge)

Stimulates the functioning of the endocrine system, abdominal organs, helps get rid of migraines and insomnia. During classes, the muscles of the buttocks, back, neck, back of the thighs, and calves are well worked out.

1. Lie on your back, place your arms straight along your torso, palms down.
2. Bend your knees, bringing your feet closer to your pelvis.
3. Exhale and lift your butt up.
4. Place your hands in a lock; they should be on the floor under your buttocks, but not touching your butt.
5. Try to lift your body so that your pelvis is parallel to the floor.
6. Press your chin to the jugular cavity, bring your shoulder blades together.
7. Stay in this position for 1 minute.
8. As you inhale, slowly lower your body and return to the starting position.

Swivel chair

Performing the exercise helps strengthen the lateral abdominal muscles, abdominal muscles, and the front of the thighs.

1. Starting position: sitting on the floor, bend your knees.
2. In a slow rhythm, raise your legs 45, feel the tension in your abdominal muscles.
3. Move your arms to the right, and keep your legs suspended to the left.
4. Raise your arms over your head to the left, legs to the right.
5. Repeat 5-10 times in each direction.

How to do Full Boat asana correctly

The asana strengthens muscles and promotes weight loss in the waist and hips. For beginners, the pose can be simplified a little; in this version, the legs are bent at the knees.

1. Perform while sitting: stretch your legs straight forward, toes up, place your hands on the floor with your palms down.
2. Lean your back slightly, raise your straight legs up, you should get an angle of 90° between your body and limbs.
3. Stretch both arms forward, keeping them parallel to the floor surface.
4. Maintain your balance for as long as possible, do not forget to breathe correctly. There should be no discomfort in the head and neck area.
5. Return slowly to the starting position.
6. Do 3 approaches.

Attention! It is necessary to maintain balance through the strength of the abdominal press, and not the back; do not let the spine bend.

You need to try to raise your legs and arms together. Once the muscles become stronger, this will be easy to do.

Belly rotation

This asana helps speed up the burning of subcutaneous fat, works the deep muscles of the abdomen, lower back and hips, and eliminates congestion. Jathara Parivartanasana is recommended for gastrointestinal diseases, thrombophlebitis, hepatitis, constipation.

1. Lie on your back, extend your arms to the sides so that you form one line with your shoulders, turn your palms up.
2. Exhale and raise your straight legs up perpendicular to the floor, pull your toes towards you, try not to bend your knees, your thighs should touch.
3. Turn your head to the left, lower your straight legs to the right side without touching your heels to the floor. Make sure that your shoulder does not rise and your buttocks do not leave the mat.
4. Do several breathing cycles.
5. Raise your legs up again, hold for 20-25 seconds and repeat the same on the other side.
6. Do 2–4 cycles.

For those who find it difficult to immediately straighten their legs, you can first bend them at the knees. All movements and turns must be performed at a slow pace, feel the muscle tension and try to maintain balance. If you do the asana at a fast pace, only the thigh muscles are worked.

The benefits of yoga

The mere fact that the existence of yoga as a means of healing the body and spirit dates back hundreds of years is confirmation of its effectiveness and benefits. Initially, yoga is a spiritual practice, the concept of which aims to create balance between all human bodies: according to Ayurveda, there are five of them. Such harmony is achieved with the help of special asanas (postures), certain breathing techniques, and of course, maintaining a healthy lifestyle.

Constant and conscious practice of yoga ultimately gives:

• flexible hardy body;
• health of internal organs;
• slowing down the appearance of age-related changes;
• strengthening muscles and joints;
• improvement of memory and overall indicators of brain activity;
• acceleration of metabolism;
• weight normalization;
• improving the functioning of the cardiovascular system;
• gaining spiritual harmony and tranquility;
• stress relief and much more.

The peculiarity of yoga as a way to improve the condition of the physical body is that asanas:

• affect all muscle groups at once;
• They contribute not just to weight loss (weight loss), but also allow you to tighten your silhouette and give your muscles shape and relief.

At the same time, there is no unnecessary tension and excessive loads: the practice is carried out in a leisurely, comfortable rhythm.

Relaxation of the body at the end of the lesson

For relaxation after a completed load, a good corpse pose is Shavasana. You need to lie on the floor, stretch your arms along your body. While inhaling, you should tense all muscle groups and do several breathing cycles. Then close your eyes and completely relax.

It is important to feel your own body from the top of your head to your toes. At this moment, it is important that no one and nothing distracts. Breathing should first be deep, even, and gradually move to a natural rhythm. You need to come out of Shavasana gradually: move your fingers, hands, feet, then smoothly stretch, take a deep breath and open your eyes.

Warrior Pose 3

• From Warrior 1 with your left leg in front, bend your torso forward and lift your right leg up. You should balance on your left leg straight with your torso parallel to the floor;
• Extend your arms forward, pressing your palms tightly together. If this creates too much stress on your shoulders, then you don’t have to clench your palms, just hold your hands in front of you, shoulder-width apart. If stretching your arms forward creates tension or pain in your lower back, lower your hands to your hips;
• Tighten your abs to help keep you from losing your balance. Hold this for five deep breaths. Then lower your right leg into Warrior 1. Place your arms in front of you on the mat and step into Downward-Facing Dog;
• Repeat the same sequence for the other leg, and return to the original Downward-Facing Dog asana.

Half bridge

• From the previous asana, lie on your back, place your arms along your body, palms down;
• Bend your knees and bring your feet as close to your buttocks as possible;
• Press your palms and feet firmly into the floor and lift your hips up. You can leave your hands in this position, lying on the floor with your palms down, or put your palms together. To support your lower back, you can bend your arms at the palms and rest your palms on your lower back. If your feet are close enough, you can also grab your ankles with your hands;
• Stay in the asana for five deep breaths, pushing your hips as high as possible.