This first pose is found in beginner and advanced classes alike: as there is always room to go deeper. It’s called Chair Pose, and often times makes my yogi’s legs shake and cheeks turn red as I call them out on wanting to beat me up by putting them in the pose multiple times in a class. I do it because I care. And that’s why I’m telling you about it: I care about you. And your backside.
Chair Pose tones your thighs and buttocks, helps the body burn fat to promote healthy weight loss, get this: it improves sexual health and builds sexual virility and vitality!!! It also stimulates the heart, diaphragm, abdominal organs, stretches the shoulders and chest, strengthens the ankles and spine, and reduces flat feet.
1. Stand up tall with your legs and feet together, hands down by your side.
2. Bend your knees 90degrees, letting your chest rest on top of your thighs.
3. Bring your arms up by your ears, palms facing each other.
4. Slightly lean your weight back into your heels (almost as if you are going to fall backwards)
5. As you exhale, peel your chest off your thighs
6. Pull your bellybutton back to your spine, and squeeze your glutes (this will allow you to sit deeper)
7. Constantly try to sit lower as you exhale: almost like you’re trying to get into a preschool kid’s chair
8. With your biceps by your ears, internally rotate your pinky fingers towards one another.
The next pose is called Locust Pose. Locust Pose strengthens the butt, lower back, backs of the arms and legs, as well as the spine. It can help to improve posture, stimulate abdominal organs, and helps to relieve stress.
1. Start by laying down on your belly, with your arms down by your side, palms facing up.
2. Turn your big toes towards each other
3. Exhale and lift your legs, arms, upper torso, and head: gazing forward or slightly upward-but don’t jam your neck.
4. Make sure your shoulder blades are working down your back by reaching your hands back behind you
5. Firm your booty, and try and lift everything higher on your exhales
Hold for 30 seconds to a minute
The final pose is called Warrior II. In fact, all of the Warrior poses will help firm the tush; however, I feel this pose, when held for a duration of time, really focuses on firming and lifting our new favorite body part!
Warrior II can help with sciatica, carpal tunnel syndrome, osteoporosis, infertility, and flat feet. It also increases stamina, stretches the groins, shoulders, chest and lungs, as well as strengthens and tones the legs, ankles, and of course, your buns, hun!
1. Stand with your hands at your side.
2. Step your right foot all the way back, bending your left knee 90 degrees coming into a lunge.
3. Spin your right foot flat, so the arch of the foot lines up with the heel of your left foot.
4. Turn your torso to the right, and lift your arms up by your sides-reaching towards the front and back of the room.
5. Gaze at/over your left middle finger.
6. Pull your belly button in, and as you exhale sink your butt down lower.
(You may need to have a wider stance to allow yourself to sink down really low. )
Hold for one to two minutes. Switch legs and do the other side.
So there you have it, my internet yogis! Three poses you can work on to help give you a delightfully delicious derriere.
Extra Credit: If you check out my past articles and all the poses I've introduced you to, you can easily create your own sequence of poses, also known as a "vinyasa." Play around with them, and see what poses you like to do in what order. You can start leading yourself through mini yoga classes at home!
Photos from yougajournal.com