There are many yoga poses that can help you to create a strong and perfectly toned buttocks. Yoga also relaxes and releases tension in the body, whereas sitting for long periods of time can lead to weakened gluteal muscles.
When we sit down, our hip muscles are stretched slightly. If they are not sufficiently contracted and strengthened, they can become as weak as an overstretched rubber band. In yoga, it is important to stretch and open the muscles as well as strengthen them.
What is the role of the gluteus maximus?
The gluteus maximus is the largest muscle in the body. Its main duty is to keep the body upright and to extend the hips. It is vital for powerful lower limb movements such as climbing stairs or running.
The gluteus medius (side hip) and gluteus minimus are smaller but equally important in walking, running, balancing and single leg weight bearing exercises.
In yoga, every time you press your legs and feet into the floor to stay upright, or are in a single legged weight bearing position, including asymmetrical standing positions, you are using your gluteus medius.
The hip yoga pose does more than just create a perfect hip shape. It is very important for your yoga practice.
1. Prevents muscle imbalance and injury
Strong hips help to keep the whole pelvis aligned and can help balance muscle imbalances.
2. Improves posture
Another benefit of stabilising the pelvis is more support for the lower back, providing space for a longer spine.
In mountain pose - as you press your feet to the floor and squeeze your hips - your tailbone extends downwards, widening the angle of your hips at your hip flexors, which gives you an upright and strong posture.
3. Alleviate sciatica
When your gluteus maximus is weak, your pear-shaped muscle will compensate for it. The pear-shaped muscle is located below the gluteal muscles and above the sciatic nerve. It may become larger, thus compressing the sciatic nerve and causing pain. The improvement in sciatica after yoga practice may be due to the strengthening and activation of the gluteal muscles during the practice.
5 yoga poses to strengthen your hips.
There are a number of poses in yoga that target the hips. The following poses are particularly effective if you want to strengthen your hips.
1. Side lunge
This pose uses your gluteus maximus, hamstrings and quadriceps, as well as your inner thigh muscles.
From standing at the top of the mat, turn to the right
Exhale and take a large step to the right with your right foot, bending your right knee while keeping your chest straight
Focus your weight on your heels, holding a few breaths and flowing on each side
2. Tiger variation
This pose is a typical pose for the glutes as it strongly activates the gluteus medius and gluteus minimus.
From tabletop pose, inhale and on the exhale, keep the knees bent while lifting the right knee to the right side
Try to keep the hips as horizontal as possible, keeping the knee level with the hip, breathing and flowing several times on each side
3. Utkatasana
This pose will activate the gluteus medius and gluteus minimus muscles, as well as the adductors.
Inhale into phantom chair pose with the knees together or slightly apart
As you move your knees back, focus on rooting down through your heels. Make sure you can see your toes
On a firm base, pull your tailbone towards your heels and activate your core, keeping your shoulders away from your ears and holding for 3 to 10 breaths
4. Bridge pose
This is another classic yoga pose to build the gluteus maximus.
Lie down, bend your knees and place your feet close to your hips. Exhale, press your feet to the floor and lift your hips, keeping your shoulders on the ground
Experiment with your activated muscles here. Place your feet on the floor, imagine pulling them towards your hips and feel what happens. Then, push your feet away and notice the difference
Hold for three to five breaths and practice three rounds
5. Half locust pose
In this pose, the gluteus maximus extends the hips and the adductors are activated to keep the legs together.
Lie prone with your arms at your sides, palms facing down, resting your chin or forehead on the mat, whichever is comfortable
Exhale, press your palms down and lift your legs, squeezing all the leg muscles
If you are unable to lift your legs, lift one at a time. Hold for three to five breaths and repeat three times
Yoga, which helps practitioners isolate large muscles and correct imbalances. To ensure you focus on the correct muscles, try keeping your weight on your heels and aligning your tailbone with your heels to tighten them slightly.