Yoga has done many things for me, from calming my total Type A personality down to a B and helping me lose 40 pounds, to maintaining my hormonal balance so I look and feel younger. I've spread the good word about those things in my other posts here at GalTime.
However, one benefit I didn't notice (because I don't have eyes on the back of my head), is my improved rearview. I'm never going to be Beyonce, or J. Lo but yoga has definitely given me a surprise booty boost. I know this because one fine day my husband admiringly pointed out to me (literally, he pointed) that my yoga practice has really lifted and firmed my, um...asana.
Of course, he loves all of me. But now I put a little more sway in the old hips every time I walk by him. After all, if you've got it, why not flaunt it? And whether or not you've got it, you're about to get it.
Here's a powerful move I use for toning the muscles of the legs, thighs, glutes, hips, low back and waist, fast. By the time you're done with just 10-15 of these suckers on each side, you'll be able to feel the difference that other people can see.
For the sake of yoga comedy, and because it's true, I hereby name this sequence "Bootyasana". Enjoy!
MOVE 1: Warrior Pushups
Come to stand, feet planted, toes wide. Pull your low belly in and up and keep your tailbone and low back lengthening. This is so your low back doesn't take the weight of the whole pose in a moment but you share with your abs.
Bring your palms together at your chest, elbows bent. Slowly lift your right leg back behind you, foot still flexed, leg straight. You can stop the leg at any angle but eventually we aim for getting it parallel to the floor. Your belly is still working to shore up the lower back, and your torso has bent forward, counterbalancing the leg. Ultimately, we want the chest and head parallel to the floor as well.
It's important to keep your hips squared to the floor, and your lifted leg facing down, with right toes, leg and hip pointing directly to the ground, not out to the side.
Inhale here, and bend your standing leg a little, or a lot.
Exhale, push that leg straight again.
Repeat this move 5-15 times, or until you start to feel your alignment degrade. Optional" On your exhales, reach your arms back by your sides for a little tricep toning as well!
MOVE 2: Standing Splits
When you're done with the strength moves on your right side, counter stretch it with this move. Stretching what you just worked not only keeps the muscles from getting strong but tight, a situation that can cause back, hip, knee and nerve pain, but this work-release sequence helps your muscles stretch better. You'll actually gain about 75% more muscle density--leading to a higher metabolism and a more sculpted derriere when you make sure and deep stretch it out.
From your last Warrior Pushup, bend your standing leg once again, but this time, fold forward and place your fingertips on the floor or palms on 2 books or yoga blocks.
Inhale, look forward and wave your spine long.
Exhale, fold deeper over your standing leg, and eventually take your belly and chest to your leg. Aim to straighten your standing leg more over time.
Hold for 5 breaths, then release your top leg to meet your standing leg, bend both knees, and take a gentle forward bend.
Bend your knees more, roll slowly up to stand, and then repeat from the top with your left leg lifted!
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