7 Yoga asanas to tone your Buttocks

Yoga asanas have many benefits that tone our buttocks and we should regularly perform them to improve our overall health and fitness. Many of these postures strengthen the muscles in the buttocks and legs and also boost our self-confidence. In addition, they are great for strengthening the core muscles.

To get the most benefit from these poses, you should practice them early in the morning. It is also essential to hold the posture for at least fifteen seconds. While yoga exercises can help tone the buttocks, you should also consider a balanced diet and exercise program to help get the best results. Yoga exercise tones not only our muscles but also the organs within us.

Bhujangasana (Cobra Pose)


Bhujangasana is a pose that works the buttocks and lower back. It also strengthens the shoulders and arms and improves general mood. This pose opens the pelvic muscles, activates your glutes, and stretches your hips and torso. This posture also strengthens your pelvic muscles and increases blood circulation in the pelvic region. Beginners should try this pose for at least four to five minutes each morning.

This pose is the seventh of the 12 Surya Namaskar. It works the buttocks and back muscles and helps strengthen the heart and lungs. It also improves posture and circulates blood throughout the body.

That yoga pose is excellent for shaping the butt, which can be loose and floppy. Start by lying on your stomach and putting your arms by your sides. From here, raise your butt towards your navel. You can also teach this posture to children, who should be able to do it quickly.

This stretch is also suitable for our hips and hamstrings. It also improves flexibility. Holding this pose for 10 seconds can strengthen your glute muscles.

Ardha Chandrasana (Half Moon Yoga Pose)

It is one of the most popular yoga asana for toning our buttocks. Practicing this posture daily will help tone your buttocks and legs and improve your overall health. You will notice a significant difference in your posture in just a few days.

Ardha Chandrasana works all the major muscles in the buttock region. It also helps strengthen the thighs and the upper hips. This pose is perfect for improving our posture and toning our buttocks.

They can perform with the back against a wall. It allows you to get the proper alignment and muscle actions while alleviating fears about falling backward. It also builds confidence in the pose. You can also use a block to help you if you have a stiff back or tight hamstrings.

Trikonasana (Triangle Yoga Pose)

Triangle Postures

Trikonasana is an excellent posture to tone our buttocks and hip flexors. It helps to increase spinal flexibility and relieve back pain. It also strengthens the knees and the feet. Their several benefits, including reducing stress.

This pose is challenging because it requires a significant effort from the leg muscles and glutes. The shoulder muscles are engaged, as well. It improves balance and concentration. It is also one of the best yoga asanas to tone our buttocks.

This yoga asana also improves balance and relieves tension in the arms. It can also help relieve back pain and improve blood circulation. It also targets the abs and improves digestion. The lateral motion of this yoga asana burns fat from the tummy and hamstrings and helps strengthen the nervous system.

Malasana (Garland Yoga Pose)

Malasana Yoga Postures

Malasana is one of the best yoga asanas to tone our glutes when performed correctly. This pose requires the body to work its glutes and legs to the maximum and stretches the shoulders. While practicing this asana, you should be mindful of maintaining balance while letting go of support from your hands, feet, and forehead.

If you have a knee problem, avoid this pose. It is best to do it under the guidance of a qualified teacher. Performing this posture is challenging and requires more time and concentration than other poses. You should also pay special attention to the alignment of your hips while practicing this pose.

The benefits of this yoga pose go far beyond a toned butt. It also proves to improve digestion and relieve stress. Furthermore, it has also links to the reduction of hip pain. This posture is similar to squats but simultaneously works on our buttocks, thighs and hamstrings. This pose requires a lot of core strength and stretches the lower body to the maximum.

Setu Bandhasana (Bridge Yoga Pose)

Setu Bandhasana pose

One of the best yoga asanas to tone our buttocks is Setu Bandhasana. This pose stretches the muscles of the thighs and calves. It also relaxes the thigh muscles and helps with blood circulation. While it is not a full-body pose, it is still a great way to tone your buttocks and strengthen your back.

Once you master this posture, you can move on to more challenging variations. For example, you can add the left leg to make the pose more challenging. Practicing this asana at least five times weekly will help tone our buttocks and burn fat. This asana is also known as the bridge pose. 

To perform this asana, you should lie flat on your back and bend your knees. Then, place your feet together, with your heels close to the sitting bones. Then, lift your bottom so that your thighs and inner feet are parallel. Pressing your knees away from your hips is another way to strengthen your buttocks. This posture strengthens the back and spine and also helps the digestive organs.

Purvottanasana (Upward Plank Yoga Pose)

Purvottanasana Postures

Purvottanasana is a powerful stretching exercise that tones the buttocks and glutes. It is best practiced early in the morning on an empty stomach. It is also effective when done after a meal. Practice this yoga posture for 30 to 60 seconds.

Purvottanasana stretches the glutes and is an excellent yoga pose for butts. Hold this pose on your toes for up to 10 seconds and repeat it three times. This pose strengthens the glute muscles, improves posture, and increases flexibility in the thighs and hips.

This asana works all of the major muscle groups in the front of the body. It also stretches the elbows and wrists. It helps build core strength helps build better balance and stimulates the respiratory system. 

Apart from being effective in toning our butts, this asana can also help us with our digestion and relieve stress. It also helps to reduce hip pain as well.

Virabhadrasana III (Warrior Pose III)

ViRbhadrasana 3 pose

Virabhadrasana III also known as the Warrior Pose is a powerful Yoga asana that tones the entire body. It targets the legs, glutes, hips, and abdomen. This asana requires excellent focus and concentration. It also increases overall stamina.

This asana requires the most significant effort on the legs and glutes. It also stretches the shoulders and develops balance and concentration. It is one of the best Yoga asanas for toning the buttocks.

Virabhadrasana III is an advanced vinyasa yoga asana. It should be practiced early in the morning, preferably after a rest of four to six hours. Hold the pose for 15 to 30 seconds. It strengthens the thighs and hips, increases metabolism, and improves balance and focus.


Yoga poses can be an excellent option if you are looking for a quick and effective way to tone your buttocks. These poses focus on stretching and toning the buttocks and can help with a healthy diet and lifestyle. Yoga poses are entirely safe and have no side effects if done under the guidance of a qualified yoga teacher. 

Yoga asanas that work on the buttocks involve performing poses that target the glutes and hamstrings. In addition to strengthening the buttocks, these exercises can improve your posture and confidence.


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About Chief Editor
Sri Yogi Anand
Sri Yogi Anand

Sri Yogi Anand is an ordained Yogi, Yoga, Mindfulness, Meditation and Spiritual Master. He is a Software engineer, musician, writer, orator, and founder of Adwait Yoga School.

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