If you want to get toned and strength muscles and you don’t want to go to the gym, yoga, my dearest readers, is the best solution for you. Summer is approaching and I bet that you want to look delicious in your swimsuit. And what would you say if you could get that Kardashian booty in a few weeks with the following yoga poses?
Well ,maybe not like that…but a toned and lifted butt I’m sure you would love to have! All your friends will envy you, and you will gain more self-confidence.
These yoga poses will be the best sweat session that will challenge your muscles completely.
You will need water and a yoga mat.
Tip: take 5 deep breaths for each leg stretch. Complete 2 circuits of 5 breaths for each pose.
1. Downward Dog with Leg Lifts to Ab Crunch
Image Credits: Downward Dog with Leg Lifts to Ab Crunch
Stand with all your weight in your left foot, abs engaged and chest lifted.
Reach your torso forward as you lift your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor.
Hold this position for a moment, and reach through your right heel to engage the back of the right leg.
Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the right foot lightly on the ground. This completes one rep.
Do 10 reps before switching sides; and do two to three reps.
2. Crescent Lunge
Image Credits: Crescent Lunge
From Side Lunge, exhale to plant the palms on the front of the mat, lowering the left knee.
Inhale to raise the arms up, sinking the pelvis toward the floor to intensify the stretch in the hips.
3. Half Moon Pose
Image Credits: Half Moon Pose
From Mountain pose, step your feet about 3 ½ to 4 feet apart. Turn your right foot and leg out 90 degrees and then turn your back foot in about 10 degrees, swiveling your hips slightly to the right, but keeping your chest even with the long edge of your mat. Inhale and lift your arms out to your sides, even with your shoulders. Exhale and bend your right knee directly over your ankle toward 90 degrees. You are now in Warrior 2.
4. Tree Pose
Image Credits: Tree Pose
This variation is very helpful for people who need help with balance. In general, the wall is a great prop for Tree pose. Students can stand with the back against the wall or just an inch away from the wall. Then they can lean back against the wall if they feel unsteady, or move slightly away from the wall to balance on their own as they feel more balanced.
The chair can offer additional help with balance and support for the raised leg, so it’s especially helpful for someone with weakness in the legs. It’s similar to the variation in your post Featured Pose: Tree Pose with the knee against the wall, but it avoids pressure on the knee.
5. Chair Pose
Image Credits: Chair Pose
Start by standing up straight with your feet forward and hip-distance apart. As you breathe deeply, raise both arm straight up over your heat. Push your shoulders down and bend your knees as though you’re about to sit on a chair. Go only as low as you feel comfortable. Keep your back straight and hold this pose for 6 to 8 breaths as you breathe deeply. Go back to the standing position and repeat.
6. Bridge Pose
Image Credits: Bridge Pose
This pose has other name as trikonasana. From thighs, till knees, and ankles, this pose allows full body stretch. It also relieves your backache. Not just for the beginners but pregnant ladies can also perform this. Stand straight and try to extend both of your legs in the opposite direction. Bend to one side and touch your right feet with right hand’s fingers. Keep your other hand high in the air as if you are touching the ceiling. Look toward the ceiling and repeat the same pose with other hand also.
Image Credits: Gaia