This post may contain affiliate links. Please read our disclaimer for more info.
Yoga’s benefits are endless- a calm mind, a bendy body, and not to mention it is extremely effective at helping you lose weight and tone your entire body, including your booty!
All yoga poses have multiple benefits, and there are multiple poses that can be used to tone your butt. This quick 10 minute yoga routine was created for beginners who want to use yoga to tone and lift their butt, without having to do all those super fancy asanas.
Hold each pose for about 20 seconds, or about 4 to 6 slow breaths (I prefer counting breaths instead of seconds to get into a better flow). Complete the sequence a total of 4 times, switching sides each time. Rest up to 30 seconds to 1 minute between sets if needed.
1.Three Legged Dog
You get the best of both worlds with Three Legged Dog, a toned tummy and a toned butt. Who doesn’t want that?
Start on all fours with your hands directly under your shoulders and your knees inner hip distance apart.
On your next exhale, push up and back into Downward Facing Dog.
Lift your right leg high into the air, pointing through your toes and engaging your glutes.
Make sure you are engaging the rest of your body as well to balance your weight out so the weight isn’t falling towards your upper body.
Keeping your leg straight, keep lifting your leg higher throughout the pose, engaging your glutes and core to hold it up. You will feel the burn!
This pose focuses a lot on your glutes, especially as you sink deeper. You will want to come out of it, but keep pushing through! Use your breath to get through the discomfort.
From Three Legged Dog, crunch your right leg into your core, and then step it through between your hands.
First make sure your right foot is completely grounded and actively engage your left leg all the way through your left heel, which is lifted. Then, once you feel your legs are strong, lift up your top body.
Bring your arms up into the and lift through your chest, extend through your back heel.
Sink deeper into your front leg so that it is at a 90 degree angle. With each exhale, sink even deeper.
Warrior II is a great hip opening pose, and builds strong legs and glutes. Just like in High Lunge, you will feel your glute muscles activating A LOT here, so just push through. The results are so worth it!
From High Lunge, begin to open your body up to the left side of the room as you rotate your back foot on an angle and ground it.
Float your arms from above your head to come straight on on either side, level with your shoulders.
Just like in High Lunge, make sure you are sinking into your front leg more with every breath to really activate your glutes.
This is a great pose to improve your balance, and increase your leg and ankle strength, and is also great for getting a nice butt!
From Warrior II, slowly begin to hinge forward to place your right hand at about 2 o’clock to your right foot, as you lift your left leg off the ground and left arm up towards the ceiling.
This may be a bit more challenging for new yogis that aren’t as flexible, and that is where blocks become your best friend.
Use a block underneath your right hand at whichever height is more comfortable for you. This will ease the stress on your hamstrings as well as help with your balance in this pose.
Keep your left foot flexed and pointing to the left side of the room, and keep expanding and opening up your body, lifting your left leg higher.
From Half Moon, slowly bring your left hand down to the floor parallel to your right as you adjust your hips to become even with each other.
Adjust your left foot, still keeping it flexed, to face down towards the floor.
You can use blocks here as well underneath both hands to help you balance, or you can bring your arms up even with your ears for more of a challenge.
Make sure to keep your leg level with your hip. This is where the challenge comes in that helps tone those glutes!
Try to go into Tree Pose in a flowing motion to maintain and build strength.
From Warrior III, bring your hands together at your heart and slightly bend your right leg.
Start to slowly hinge up to a standing position as your being your left leg to come into your chest, and then bring your left foot up to rest on your right thigh.
If you lose balance along the way, that is okay! Just get right back into it. This is a fun pose that works on your balance as well as your glutes.
The key here to get the most out of this pose is to not let your foot simple rest on your thigh. Actively engage both legs and keep pushing your left hip open.
The challenge of opening your hip and maintaining balance at the same time will cause you to engage your glutes. Keep pushing back with your left leg throughout this pose, opening the hip and engaging the glutes.
Chair is probably one of the first poses you thought of when you thought about toning your butt, because of how similar it looks to a traditional squat.
I think Chair Pose is actually more challenging and effective than squats because your legs are together instead of farther apart.
According to Yoga Journal, not only is the pose arguably one of the single best movements for strengthening your thighs, quadriceps, and hamstrings, but it generates much less wear and tear on your body than traditional gym squats.
From Tree Pose, bring your left foot to meet your right with feet touching.
Sink your seat as low as you can (as if you are sitting down on a chair) and bring your arms up towards the ceiling by your ears. Make sure to keep your back straight and lift through your chest.
Keep sinking your seat deeper with each exhale. Try to balance the weight mainly on your heels to the point where you can easily lift all ten toes off the ground.
8.Standing Forward Fold
In order to both tone and lift your butt, you need to loosen and elongate the muscles, which Standing Forward Fold does best.
From Chair, place your hands on the ground by your feet, then straighten both legs.
You can use blocks here if your hamstrings are too tight for your hands to touch the ground.
Keep folding in deeper with each exhale and breathe into the discomfort, feeling your hamstrings and glutes loosen with each exhale.
Locust pose has so many benefits. It improves posture, opens your chest, can help relieve back pain, and tones your butt and hamstrings. It is an all around great pose that is great for yogis of all levels.
First, slowly come to the ground. From Standing Forward Fold, a good transition is to go into plank pose then slowly lower yourself onto your stomach.
When your on your stomach, place your arms straight by your sides, and place either your left or your right cheek on the ground. Make sure your legs are together as well.
On your next inhale, lift everything you can off of the ground, keeping your legs tightly together.
Let your head become neutral and face forward, your arms hover by your sides, and your legs lift as one into the air.
Breathe in this pose for about four seconds to start (or less) and then gradually build up as you go through each round.
10.One Legged Bridge
Bridge Pose is another well known pose for its ability to reduce back pain as well as tone your glutes.
Bridge Pose itself is an excellent pose to get a nice booty, so if you want to stay here you can. But if you are up for a challenge, go ahead and try one legged bridge to ignite your glutes!
Come onto your back with your legs inner hip distance apart, knees bent and feet flat on the floor. Place your hands flat on the floor by your sides.
Lift up just enough to shimmy your shoulder blades underneath you to where your fingertips can touch your heels.
On your next exhale, lift up through your pelvis, engaging your glutes to lift.
You can either stay here, or if you’re up for it, you can come into one legged bridge by lifting one leg off of the ground.
This requires balance and a lot of engagement in both your glutes and your core. You don’t need to do it unsupported (although you can if you feel up for it). You can lightly support yourself by placing your hips on your lower back.
Remember to repeat this sequence a total of four times, switching sides each time.
Go through the movements slowly. Lean muscle is not built with quick, short movements. It is built with strong, controlled movements.
Stay in the poses the full duration and make your breaths slow. If setting a timer helps you, try doing that!
I have created an infographic to help you remember the poses or to pin for later!
Ally is the co-founder of GroundedPanda.com with her fiance Victor. She began practicing yoga at the beginning of her career as a Registered Nurse to cope with the physical and mental stress it put on her, and fell in love with it. Her goal is to help beginners develop a fulfilling practice without the intimidation. Besides managing this website, she loves hiking with her loving fiance and cuddling with her two silly cats.