Virabhadrasana III Warrior Pose III, with squats
All of the gluteals must work to perform this movement—the “deep six”
external rotators keep each side of the pelvis stable in spite
of the different actions in each hip, and the larger gluteals
add additional support for the hips. This move forces your
buttock muscles to shore up their connection from the
thighs through to the lower back to keep the hips and spine stable.
HOW TOFrom High Lunge with your left foot in front, stretch your arms forward,
parallel to your mat and to each other, palms facing one another. As you exhale,
press the left thighbone back and the left heel actively into the floor; straighten
your left leg and lift the back leg to come into Warrior III. Keep your pelvis level as
you bend your left knee slightly (shown), then straighten it. Repeat 6-8 times
without letting the spine, shoulders, or pelvis change their relationship to one
another. If you can’t balance, place your fingers on a wall and allow them to
slide up and down as you move. Repeat on the other side.
Utkatasana Chair Pose
This pose mostly targets the gluteus maximus
and medius, and the piriformis. Rather than
off-loading the task of supporting your body
weight like we do when we sit in a chair,
this move puts stress on your glutes, which
helps you build strength and endurance. Bonus:
It takes quite a bit of strength to lower into the pose
and to raise yourself out of it: These dynamic elements
are just as beneficial as holding traditional Chair in the
lower “sitting” position.
HOW TOStand in your best Tadasana (Mountain Pose)
with your feet hip-width apart and toes pointed forward.
Simultaneously stiffen your ab muscles and back muscles so
that your spine moves as a single, stafflike unit into the pose,
and contract your gluteals with a squeeze of your buttocks.
As you do all of this, attempt to move the floor apart with
your feet by firing your outer hips. Then, without shifting
your spine, raise your arms overhead and sit deeply into an
imaginary chair. Lower as deeply as you can without losing
any of the muscular activation listed above or allowing your
spine to change shape. (A quick mirror check helps you to see
if your spine is compensating for lack of stability in the glutes
and pelvis.) Breathe into your rib cage as you maintain core
stability; stay here for 8 breaths or longer.Setu Bandha Sarvangasana
Bridge Pose, variation
This pose is exactly the opposite of sitting: It places the hips into
extension and strengthens all of the deep and larger buttock muscles.
What’s more, this posture also helps you figure out which side of your
glutes is stronger. The more you practice it, the better each buttock
will become at supporting its counterpart.
HOW TORest on the ground with your arms on the floor. Unlike the
classic version of Bridge, keep your arms and shoulders passive so
that they don’t compensate for your gluteal strength. Place your feet
parallel to each other and a few inches from your butt so that when
you lift up, your shins are perpendicular to the floor. Activate all of your
deep-core muscles at once to keep the natural curves in your spine
intact. Then, activate your glutes and raise your pelvis off the floor
without allowing your lumbar to curve into a backbend. The key is to
4 poses to put your rear in high gear
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october 2017yogajournal.com.aureach full extension, creating a diagonal line from your shoulders to your
knees, without feeling any discomfort in your back. If you feel a pinching
sensation or any soreness in your lower back, reinforce the tension in
your abdominals and gluteals and lower your hips until you find an angle
that works. Lift your left foot off the ground 1 inch and hold the pose for
4-8 breaths without any wavering or collapsing in your pelvis/hips. (If this
is too much, just lift your heel.) Switch sides. Then lie flat on your back to
rest. Repeat for a total of 3 complete rounds.Salabhasana Locust Pose, with block between legs
Salabhasana will mostly target your gluteus maximus by tasking
it to lift each hip, thigh, lower leg, ankle, and foot against gravity.
This pose also helps you determine whether your gluteals are
strong enough to lift your lower body. (For optimal health, your
tush should be able to carry you.) If your gluteals “fail”, you’ll
likely feel this in your lower back, which can lead to back pain.
HOW TO Rest on your abdomen with a block between your
thighs, and stretch your arms out in front of you with your
palms facing one another. Activate your abdominal muscles
and inner thighs. Posteriorly tilt (tuck) your tailbone by
contracting your buttocks and raise your legs off the floor.
This action will minimise any compression in your lower back.
Activate your back muscles and raise your upper body and
arms off the floor. Maintain all of this while breathing into
your rib cage for 6-8 breaths. Return to the starting position,
rest, and repeat 3 more times.