8 Yoga Poses for Sculpted Glutes: How to Feel Great in Your Yoga Pants

Are you looking for something comfortable and stretchy that also shows off your beautiful curves? Well, look no further because yoga pants are the answer! And better yet, try these yoga poses for some perfectly toned glutes

Balancing casual wear and fitness, yoga pants are not only versatile but also help you feel great! We wear our yoga pants to yoga class, the grocery store, university classes, and maybe even to have a beer with friends.

As an ingenious creation, yoga pants are classic, simple, and always seasonally acceptable. So, whether it’s bikini season, wedding season, or just a trip to the market – we are always thinking about how our butt could look better in whatever outfit we are wearing. 

throw your legs-up-wall

Many people are naturally blessed with great “assets”. But for those of us who need a little pick-me-up, try incorporating yoga pants into your everyday wardrobe. And while you’re at it, why not also add some extra glute-focused poses into your yoga practice. This will not only help you look great, but feel great as well.

The magic of having a yoga practice is that yoga works every single part of your body. Including your butt. Want to feel good in your yoga pants? Do yoga and experience the great effects! Here are some yoga poses which will help you strengthen and tone that tush! (Look out for the “tips” underneath some poses in order to really get the benefits for your bum!) 

Looking to find more yoga secrets to sculpt your entire body? Think about taking part in one of Blue Osa’s Yoga Teacher Training programs. Here, you will dive deep into the world of yoga and experience one of the most incredible ways to enhance your yoga skills. Located where the jungle meets the sea, Blue Osa is the perfect place to come and relax while also deepen your yoga practice.

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How Yoga Will Make Your Butt Look Great

Practicing glute-focused yoga poses will help you strengthen and tone your butt by developing and focusing on the muscles in this area. Yoga is a great practice if you really want to stay strong forever. When we continually challenge a muscle in a particular area, the muscle will grow as it works against resistance and tension. Continuous and repetitive practice will build resilience in this muscle and therefore allow it to expand in mass. 

If your tush is particularly fleshy and you have extra fat cells in this area you might first notice that your butt will shrink. But don’t worry! This is just the fat cells decreasing. Once some of the extra fat cells are gone you will be able to see more definition once your muscle starts to grow. With a set yoga practice, you will be sure to see some changes in your behind and start to feel great in your yoga pants.

8 Yoga Poses For a Better Butt

Chair Pose – Utkatasana

Chair pose is one of the most common yoga poses to introduce into your practice. For many of us, this is a regular posture that can be executed by focusing on the glutes. But for others, chair pose is a daunting posture. It burns, in the best way. Squats are not everyone’s favorite, but they do work. However, if you find yourself getting winded, slow down and re-evaluate how long you want to hold this yoga posture.

  • Begin in mountain pose and inhale your arms up. 
  • While your arms are lifting, bend your knees, lower the hips and drop the buttox down towards the floor. 
  • Knees, feet, and toes are parallel to each other and as close together as possible. 
  • Butt, back, and arms are all in one long straight line. 
  • Keep your shoulders relaxed and rotate the outer edge of the arms inward. This will help open up your back. 
  • Keep the weight in your heels, and sink down without losing sight of the toes in front of you. Ensuring here that your knees are not going over the toes.

To further enhance this posture for a deep stretch. Activate the glutes and sink down further.

Warrior 1 – Virabhadrasana I

warrior 1 yoga pose

Warrior 1 may seem like a simple yoga pose but when this posture is done correctly, it can tone every single part of you. And most of all, your bum!

  • Feet are about  three to four feet apart
  • Front foot is facing forward and the back foot is at about a 45-degree angle. 
  • Heels are in line with the mat. 
  • Hips are squared forward and your torso is lifted up, remembering to engage your core
  • Front knee bends until your thigh is parallel to the floor, knee stacked over heel as much as possible. 
  • Lift your arms straight up at about shoulder-width distance apart. 
  • Elongate your neck and have a strong gaze forward, you are a warrior!

A great tip is to activate the back leg and lift up. This will strengthen and lift your buttox over time. This posture will help you to become a great yogi.

Warrior 3 – Virabhadrasana III

warrior 3 yoga pose

Warrior 3 is the perfect medicine for strengthening the glutes and thighs.

  • From Warrior 1 or Crescent Pose, extend your heart forward and lean over the front thigh. 
  • Keep your gaze forward and without collapsing in your back lift your back leg off the floor until it is parallel with the floor. Your whole body is parallel to the floor (eventually). 
  • Your grounded leg should be straight, strong and perpendicular to the floor. 
  • Stretch and extend your arms out in front of you while keeping the back leg lifted and strong. 
  • Back leg toes can be flexed towards the grounded

A great tip here is that the more engaged your grounded leg is and the more elevated your lifted leg is, the more your glutes will be activated, shaped and firm.

This posture will help you feel great but also look great too! To make an awesome picture, point your toes or flex the feet to really show off your strength.

Upward Facing Dog – Urdhva Mukha Svanasana

We see upward dog over and over again in Vinyasa flow classes, but did you know it is one of the most buttox-firming poses in a simple sun salutation?

  • Start by lying with your belly on the floor and legs hip-width apart. Toes are flat on the mat. 
  • Palms are placed flat on the floor directly underneath shoulders and elbows. 
  • Press into all 10 toes and flat hands and lift everything off the floor, except for the tops of your feet and the palms. 
  • Shoulders should be rolled back and gaze is strong in front of you.

This posture is great to help you open the chest and strengthen the back muscles. It also strengthens the wrists, arms and spine. Practicing this yoga posture can be a great addition to your morning routine.

Downward Dog Leg Lifts

How to sell out your yoga retreat - Downward Dog Yoga class

Downward Dog leg lifts are a fun way to strengthen and work the buttox. These are also an efficient and dynamic warm up to begin your daily yoga practice. When in downward dog, bring one leg high up into the sky without losing the straight line alignment down your back and arms.

You can play with this pose by bending the knee that’s in the air and opening up the hips. You can also swing the leg in through a plank to meet your chest for a great core work out! A piece of advice here, once you feel as though you’ve reached your limit, hold the leg there high in the air and take a few breaths. You should be able to feel the glutes working and strengthening.

Locust Pose – Salabhasana

shalabasana | locust pose | yogi aaron applied yoga anatomy and muscle activation™

Locust pose is one of those crazy back strengtheners but it’s also a serious tushy toner! 

  • Start lying on your belly. 
  • Arms can be straight out in front, beside you, or clasped behind you. Cobra arms are also a nice variation of this pose. 
  • Engage and press your core into the floor to lift your chest and legs. Make sure your shoulders are rolled back, legs are straight and toes are spread and reaching back.

When on your last breath, lift a little bit higher, and feel the glutes automatically engaging a bit harder. Locust pose is great posture to relieve lower back pain.

Bridge Pose – Setu Bandha Sarvangasana

Bridge pose is one of the first backbend postures that many students learn when beginning with yoga. It is also another great posture if you suffer from back pain

  • Begin lying on the back, bend the knees and bring the feet flat on the floor, about hip-width apart. 
  • Slowly lift your hips off the floor pushing the pelvis up – creating a strong curvature in the back. You can keep your hands to your side or interlace the fingers beneath your lower back. 
  • Roll your shoulders under your chest and press through the feet. 

Make sure that your buttox is not over-activated or squeezed in this pose. Instead, the amount of support your glutes naturally and automatically give will assist in the strengthening and shaping of your bum over time.

Wheel Pose – Urdhva Dhanurasana

Wheel pose is a great energy booster that will help you to feel great in your yoga pants. It can also help you to build resilience and confidence in your practice. 

  • Begin lying on the back (same as preparation for bridge – above). 
  • Place your hands on the mat above your head, palms down and fingertips are pointing towards you. 
  • Start to lift the hips and gently place the crown of your head on the mat. 
  • Once stable and feeling strong, straighten your arms, hugging the elbows in and lift your head off the ground. 
  • Your tailbone should be lengthening towards your knees. Press your shin bones back and try to keep your feet parallel. Lift Lift Lift!

When coming out of this pose, it’s important to move slowly by bending the elbows and gently placing your head back on the ground to release the tension in the spine. Make sure to always counter this pose with a posture such as bringing your knees to your chest.

Tip: Beware, this pose will give you so much energy that you will want to do all these poses all over again!! Look out sexy yoga pants, we’re coming for you!

Already, you look great. But these poses will take you that extra step in helping you feel great. If you are interested in learning more postures to enhance your practice check out Blue Osa’s online yoga classes. And if you are interested in really immersing yourself in your yoga practice, why not visit Blue Osa to experience everything our yoga community has to offer. 

So the next time you are feeling a little down in your yoga pants, take a few minutes to practice these poses and help your body and mind feel great!

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