Wednesday, July 16, 2014

6 Yoga Poses for a Bigger Butt

People take up yoga for a variety of reasons. Everyone knows that yoga can increase our flexibility and strength, but not many know that there are yoga poses that can make your butt bigger. Although many yoga poses strengthen your entire body, you can create a routine that will mainly strengthen the three gluteal muscles - the gluteus maximus, gluteus medius and gluteus minimus.Try these six simple yoga poses to get that perfect, toned, sculpted butt that you've always desired:

Chair Pose

Stand with your feet together. Now bend your knees. Bring your weight onto your heels by dropping your hips while bending. Drop your tailbone. Lift your arms up, with your palms facing each other. Keep your shoulders relaxed. Gaze upwards and stay in this pose for ten seconds or more. Repeat the pose two more times.

Triangle Pose

Stand straight with your feet wide apart. Turn your right foot out at a right angle and left foot in by 15 degree. Now you need to align the center of both your legs at the heels. Press your feet firmly on the ground. Breathe in and as you breathe out, bend your body to the right, and your left hand is faced up in the air in a straight line and your right hand comes down towards floor. Keep your arms in a straight line. Hold for ten seconds or more, and then repeat on the other side.

Warrior III Pose

Stand on one leg. Lift the other leg at a right angle. Extend your arms straight, lean forward so that your chest is in line with your lifted back leg. Balance yourself first. Stay in this position for ten seconds or more. Then repeat on the other leg.

Locust Pose

Lie on the floor face down with your forehead resting on your yoga mat. Keep your arms by your body with the palms facing up. Point your toes and tense the muscles in your thighs and buttocks. Inhale, and then on your exhale lift your head, chest, arms, and legs off the floor. Breathe normally, holding the pose for ten seconds or more. Then release your limbs, head and chest back to the floor. Turn your head to the side and rest for a few seconds and then repeat the pose two more times.

Bridge Pose

Lie on your back with your feet wide apart. Press your feet and lift your hips. Hold in that position for ten secondds or more, and then repeat the pose two more times.

Cobra Pose

Lie face down on your yoga mat, placing your forehead on the mat. Stretch your legs out behind you with the tops of your feet pressing into the floor. Keeping your elbows close to your body, slide your hands up to rest on the floor next to your shoulders. Inhale, and then on an exhale, slowly lift your forehead off the floor. On your next exhale, raise your shoulders, then chest off the floor. Breathe normally while holding this pose and clench your buttocks throughout. Stay in the pose for ten seconds or more, building up to a minute over time.

Try this routine regularly for at least two weeks, and then check out your rear in the mirror for the changes in size, shape, and firmness. With yoga, you should generally increase the time you hold each pose, rather than increase the number of repetitionsAlso, don't think that because you can't reach the extreme position of each pose, that it's not doing you any good. Whatever you can do is firming and toning your butt, and if you practice regularly, your strength and flexibility will improve quickly.

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