8 Effective Yoga Asanas To Tone Your Buttocks

Squats are not the only way to a firm booty; try some effective asanas and see the change.

Reviewed by Garima Singh, MSc, DNHE, DDHN Garima Singh Garima SinghMSc, DNHE, DDHN facebook_iconinsta_icon
Written by , BA Shirin Mehdi BA linkedin_icon Experience: 3 years
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Do you know what a yoga butt is? You would want one if you saw one! Yoga asanas can tone your buttocks into a well-proportioned posterior. The best way to get a shapely butt is to follow a stringent regimen of certain yoga poses. In this article, we have listed the yoga asanas that can provide complete buttocks transformation. Keep reading to learn how to do them!

Yoga For A Fit Posterior

When we think of yoga, we think of exercises that relax the mind and the body. But, apart from mindfulness and relaxation, yoga can also be the go-to practice for strengthening and toning muscles. The buttocks, in particular, are an area that women are conscious about. Slightly lifted and tightened buttocks will do the trick and make you feel confident. Some yoga asanas challenge your backside muscles and give the results you want. Check those asanas below.

1. Salabhasana (Locust Pose)

Salabhasana for buttocks
Image: IStock

Salabhasana or the Locust Pose is a pose that looks easy but can be quite difficult to do in the right manner. You must include this pose in your daily workout regimen for some great results. Practice this asana early in the morning on an empty stomach. It is a basic level asana under the Vinyasa style of yoga. Hold the pose for at least 30 to 60 seconds.

Benefits: Salabhasana invigorates your entire system. It stimulates your internal organs and improves blood circulation. It also tones your hips, thighs, calf muscles, and legs. The asana regulates metabolism and helps you in losing weight.

2. Purvottanasana (Upward Plank Pose)

Purvottanasana for buttocks
Image: IStock

Purvottanasana or the Upward Plank Pose is an asana where you stretch extensively towards the east. Morning is the best time to practice this asana. Keep your stomach empty while you practice this asana. In case practicing the asana in the mornings is not possible, you can do it in the evening, but make sure your last meal was 4 to 6 hours ago. Hold the yoga pose, which is a basic level Vinyasa Yoga asana, for about 30 to 60 seconds.

Benefits: Purvottanasana strengthens your back and legs, stretches the front of your ankles, and tones the entire body. It increases your core strength and stamina and stretches the legs to a great extent.

3. Anjaneyasana (Crescent Pose)

Anjaneyasana for buttocks
Image: IStock

Anjaneyasana or the Crescent Pose is named so as Lord Hanuman, a character in Ramayana, is usually shown in this stance. The pose also looks like a crescent moon, hence the name. Practice the asana in the mornings on an empty stomach or in the evenings after 4 to 6 hours since your last meal. The pose is basic level Vinyasa Yoga. Hold it for at least 15 to 30 seconds during practice.

Benefits: Anjaneyasana improves body balance and gives your hips a good stretch. It increases concentration and builds core awareness and energy. It tones your body, stimulates the digestive organs, and aids digestion.

protip_icon Did You Know?
Anjaneyasana is an advanced variation of the Ashwa Sanchalanasana pose. Modern yoga was introduced to it in the 20th century.

4. Virabhadrasana 2 (Warrior 2 Pose)

Virabhadrasana 2 for buttocks
Image: IStock

Virabhadrasana 2 or the Warrior 2 Pose is named after Virabhadra, a mythological character created by Lord Shiva. It is a graceful pose that celebrates the achievements of mythical warriors. Virabhadrasana 2 is a beginner level Vinyasa Yoga pose that works best when practiced in the mornings on an empty stomach. Hold the pose for at least 30 seconds.

Benefits: The Warrior Pose strengthens and stretches your legs and ankles. It increases your stamina, relieves backache, and adds grace and poise to your stance. The asana improves respiration and energizes tired limbs.

5. Trikonasana (Triangle Pose)

Trikonasana for buttocks
Image: Shutterstock

Trikonasana or the Triangle Pose is named so as it resembles a triangle. The pose is a beginner level Vinyasa Yoga asana that works best when held for at least 30 seconds. Unlike many other yoga poses, Trikonasana requires you to keep your eyes open to maintain balance. Practice the asana in the morning on an empty stomach.

Benefits: Trikonasana strengthens the knees, ankles, and legs and increases your physical stability. It improves digestion, reduces blood pressure, and removes fat from the waist and thighs.

protip_icon Quick Tip
It is best to avoid this pose if you have back pain or leg injury, as it puts pressure on those areas. Also, it is not recommended for people with vertigo.

6. Ardha Chandrasana (Half Moon Pose)

Ardha Chandrasana for buttocks
Image: Shutterstock

Ardha Chandrasana or the Half Moon Pose channelizes the lunar energies into your body. The pose is a basic level Hatha Yoga asana that works best when practiced at dawn or dusk. Your stomach must be empty during the time of practice. Try to hold the pose for at least 15 to 30 seconds.

Benefits: The asana makes your thighs and ankles stronger and stretches your calves. Adding it to your health and wellness routine increases your concentration levels and gives your body a better sense of coordination. It also relieves stress and improves digestion.

7. Natarajasana (Dance Pose)

Natarajasana for buttocks
Image: Shutterstock

Natarajasana or the Dance Pose is an asana that, if done right, resembles one of the dancing poses of the Hindu God, Lord Shiva. It is an intermediate level Vinyasa Yoga asana. Practice the asana early in the morning on an empty stomach or in the evening after a gap of 4 to 6 hours from your last meal. Hold the alignment for at least 15 to 30 seconds during practice.

Benefits: Natarajasana is one of the best yoga poses for buttocks toning as it strengthens your hips and legs. Doing it daily with discipline and patience increases your metabolism, aids weight loss, stretches your thighs, and improves your posture. It makes your body flexible and increases your focus and balance.

8. Setu Bandhasana (Bridge Pose)

Setu Bandhasana, or the Bridge Pose, enhances one’s physical as well as mental well-being. The pose requires an upward lift of the hips while the feet and shoulders stay grounded. While practicing this pose in the morning energizes the body, doing it in the evening can offer relaxation. Regularly practicing it can help tone and strengthen the buttocks while improving one’s overall flexibility.

Benefits: Setu Bandhasana strengthens the gluteal muscles and tones the buttocks, thighs, and lower back. It also improves spinal flexibility, enhances posture, and relieves stress. Additionally, the pose also stimulates the thyroid gland, reduces anxiety, and aids in better digestion.

To know more about the asana and how to do it, click here: Natarajasana
Have you ever considered yoga for buttocks shaping? How did it help you? The posterior of your body plays a significant role in shaping your posture. A fit back makes you look and feel great. To obtain enviable buttocks, rework and reorganize your fitness regimen to fit in the above asanas. Get started!

Infographic: 5 Best Yoga Asanas For Toned Buttocks

Yoga can effectively improve mental health, help stay fit, and tone muscles – especially those in the buttocks. It can enhance your flexibility and improve your body movements. When performed daily, some yoga poses can help you achieve lifted, tightened buttocks that also can boost your confidence. Let’s take a look at the 5 best yoga poses that would help you achieve toned buttocks with regular practice.

5 best yoga asanas for toned buttocks (infographic)

Illustration: StyleCraze Design Team

Yoga is not just about improving your mental well-being but also about helping you stay fit and get toned muscles. These yoga asanas to tone your buttocks help improve metabolism (leading to weight loss), strengthen the abs and core, relieve back pain, and reduce waist and thigh fat. In addition, they also help improve flexibility and build agility. They work on the hips, calves, legs, back, ankles, and knees. So, include these easy and highly effective yoga poses in your exercise routine to get lifted and tight buttocks.

Frequently Asked Questions

Is yoga practice enough for a fit butt?

Along with practicing buttock toning yoga asanas, a proper diet, healthy lifestyle, and a determined mind will help you get the desired results.

Are there any side effects of practicing yoga?

Yoga, when learned and practiced under the supervision of a trained yoga and meditation expert, has no side effects.

Does surya namaskar increase butt?

Yes. Doing surya namaskar involves performing 12 different asanas or yoga poses in a sequence, which may tone your lower body and lift your glutes.

How long does it take to lift a saggy bum?

Generally, if you have a dedicated workout routine for 3-4 hours that you follow 3-4 days a week, you can see visible improvements within 2 months.

Does chair pose increase butt size?

Yes, this yoga pose resembles the squat and offers similar benefits to your lower body.

Key Takeaways

  • Regular practice of yoga asanas may help tone and strengthen glute muscles.
  • Salabhasana helps improve metabolism, blood flow, and weight loss.
  • Purvottanasana tones the entire body while improving core strength and endurance.
  • The warrior pose improves endurance, eases back pain, and helps with breathing.
  • The half moon pose strengthens the thighs and ankles and improves coordination and concentration.
Yoga Asanas To Tone Your Buttocks

Image: Dall·E/StyleCraze Design Team


Learn the 10 best yoga poses to strengthen and tone your glutes. Get ready to feel the burn and see the results. Watch the video below to learn more!

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Garima Singh
Garima SinghMSc (Nutrition), DNHE, DDHN
Garima Singh is a certified nutritionist and dietitian with over 7 years of experience. She provides both in-office and virtual consultations and works with individuals, groups, offices, and schools. She has a passion for cooking foods in a way to make them healthy as well as palatable.

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