The glutes are a group of three muscles of the buttocks that enable extension, abduction, and rotation of the hip joint. Improper functioning of the muscles can cause lower back pain and difficulty in movement. It becomes necessary to exercise them frequently to improve how they work.
The gluteus maximus, gluteus medius, and gluteus minimus require specific forms of exercise that target the butt area. Yoga can help you activate your glutes since it involves the stretching of muscles. With yoga for glutes, you can achieve that beautiful booty that you might have craved at least one in your life.
Yoga for glutes
Yoga has attracted lots of people over the years with its positive effects on health. As an exercise, it entails postures and flowing sequences that release tension to relax the body. The glutes are some of the body muscles that can benefit significantly from the practice. Here is more insight into the best poses of yoga for glutes:
Goddess Pose
Goddess Pose improves the flexibility of the hips and strengthens the thighs. To perform this pose, start in a wide standing position. Your feet should turn at an angle of about 45 degrees. Bend your legs at the knees in the direction of your toes. Sink your hips to the height of your knees.
Spread your arms to come in line with your shoulders. Bend your elbows for your fingers to point upwards. Spread your fingers away from each other, and keep your spine stretched. You can also bring your palms together, like in a praying posture. Maintain the position for about one minute then take a break.
Lord of the Dance Pose
Lord of the Dance Pose stretches the thighs and strengthens the gluteal muscles. The pose requires you to first stand in a straight position. Place the weight of your body onto your right foot. Raise your left heel towards your left buttock as the knee bends. Maintain the straightness of the standing right leg.
Extend your left hand to hold up your left foot or ankle. Lower your tailbone as you move your pubis upwards to avoid squeezing the lower region of your back. Stretch your free arm directly frontwards.
A modified version requires you to bring your right hand to your back and grab your raised foot. This modification further challenges your balance. Stay for 20-30 seconds before changing to the other side.
Balancing Star Pose
Balancing Star Pose warms up the gluteal muscles, especially the gluteus medius and gluteus minimus, which occur in the inner regions. Stand on your feet and spread your legs wide apart. Slightly turn your feet outwards so that they are not parallel to each other. Position your hands on your hips.
Stretch out your arms to the sides to match the height of your shoulders. Ensure that your palms face the front. Press your feet evenly against the floor. Engage your quadriceps with a back and forth movement of your thighs. These movements make up the Star Pose.
Lean towards your right side and reach your right hand for your right foot. You can proceed to rest your fingertips on the ground if you are comfortable. With your right shoulder directly below your left shoulder, rest your left hand on your left hip then face towards the floor.
Raise your left leg such that it becomes parallel to the floor. Extend your left arm to point upwards and try to balance. In this position, your right limbs are providing support. Keep still for up to one minute before switching to the other side.
Half-Locust Pose
You need this pose to engage the muscles in the gluteal region because it involves stretching various body parts. Lie with your belly against the floor and rest your head on your crossed arms. Your legs should extend equally in the same direction. Keep your comfort in mind as you carry out the posture.
Bring your arms to the sides, ensuring that your palms face downwards. Slightly bring the hands inwards to the area under your hips. Firmly hold down your arms as you lift your legs in slow motion. Keep your head up with eyes looking towards the front. Inhale and sip 2- breaths before you exhale while releasing your legs back to the floor.
High Lunge Pose
High Lunge pose is essential for lengthening the glutes and hence increasing their flexibility. You can start this pose with the tabletop position, where your hands and knees contact the floor. Set your right foot in front ofofthe other
Lift your head as you press your palms or fists against the ground. Make sure that your chin is parallel to the floor. Move your shoulders backwards and downwards while you stretch your arms directly upwards. Allow your hips to sink towards the floor. Inhale then hold back up to 6 breaths before you resume your original position while exhaling. Repeat the pose on the opposite side.
Benefits of Yoga for glutes
Glutes are responsible for walking and also supporting the lower back, hips and knees. A tight glute causes symptoms such as lower back pain, knee ache, swelling and soreness in the hips or buttocks. Yoga can help you keep the gluteal muscles strong and healthy. It keeps the muscles free from injury since it improves body posture.
The yoga poses help you strengthen your butt and thighs. They come in handy if you are looking to fill up your pants. Yoga can boost your confidence and make you stand out in the crowd.
Yoga is the best medicine
As the population of yogis around the world takes a rising trend, you should not be left behind. Yoga is a cheap form of treatment that also prevents modern health problems. Keep in mind that you should consult with your doctor before practising any yoga pose, especially when you have some health condition. If you want to improve the shape and working of your gluteal muscles, then yoga for glutes is the best option.