Advertising

A 20-Minute Yoga Sequence For a Tighter Backside

Advertising
A 20-Minute Yoga Sequence For a Tighter Backside

Downward-Dog

    1. Downward Dog

    • Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
    • Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down “V” shape called Downward Facing Dog.
    • Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

    Three-Legged-Down-Dog

      2. Three-Legged Downward Dog

      • From Downward Facing Dog, step both feet together so your big toes are touching.
      • Shift your weight onto your hands and your left foot equally, and raise your right leg into the air. Try to keep your shoulders parallel with the ground, and gaze at your left thigh or up toward your belly to help you stay balanced.
      • Stay here for five breaths, then lower your right leg down. Perform Three-Legged Downward Dog on the other side.

      Advertising

      Warrior-1

        3. Warrior 1

        • From Three-Legged Dog, come back down to Downward Facing Dog.
        • Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
        • Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
        • Stay here for five breaths. Then come back to Downward Dog, and move through Warrior 1 with your left foot forward.

        Warrior-3

          4. Warrior 3

          • From Warrior 1 with your left knee forward, lower your torso and lift your right leg, bringing your body parallel with the ground.
          • Extend your hands out in front of you, pressing your palms together firmly. If it bothers your shoulders to press your hands together, separate your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back, rest your hands on your hips.
          • Engage your abs, holding this position for five deep breaths. Then lower your left leg, returning to Warrior 1. Release your hands to the mat, and come into Downward Dog.
          • Then move through Warrior 3 with the other leg, move through Warrior 1, and come back to Downward Dog.

          Fierce

            5. Fierce

            Advertising

            • After Downward Facing Dog, jump or step toward the top of your mat. Slowly roll up, and stand with your feet together in Mountain Pose. Bend your knees and lower your hips as you raise your arms overhead.
            • Focus on sitting back onto your heels. Tuck your tailbone in, and engage your abs, keeping your spine straight. Relax the shoulders as you gaze up toward the ceiling. Stay like this for five breaths, and then stand up into Mountain Pose.

            8bf33b4746417958_Mountain-Pose.xxxlarge_2x

              6. Mountain Pose

              • Before you begin moving, create your intention. Bring your awareness inward to your breath and focus your energy on a person, an aspiration, a dream, a hope, a purpose, or something you wish to change in the world or in your life.
              • Try to let go of any thoughts about your day: what you forgot to do, who you need to call, or a disagreement you may have had, then connect with your body in the present moment. After all this is what yoga is all about.

              Goddess

                7. Goddness

                • From Mountain Pose, step open to the right, opening your legs about three feet apart. Turn your heels in.
                • Bend your knees until your thighs are parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to. Lift your arms up, bending your elbows so they are at 90-degree angles, and open your palms away from you.
                • Hold here for five deep breaths.

                Advertising

                Wide-Squat

                  8. Wide Squat

                  • Step in your feet so they’re slightly wider than your hips. Bend your knees, and lower your hips toward the ground.
                  • Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even farther. Shift weight onto your heels, and lengthen the crown of your head toward the ceiling.
                  • Hold the pose for five deep breaths.

                  Locust

                    9. Locust Pose

                    • From Wide Squat, place your hands at the top of your mat and step back into plank. Slowly lower to the ground, and lie flat on your belly with your legs together. Place your arms by your sides so your palms are facing up.
                    • As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support. As you breathe, extend the crown of your head away from your toes, lengthening as much as you can through your spine.
                    • Stay for five breaths, and then release back to the mat.

                    Intense-East

                      10. Intense East

                      Advertising

                      • From Locust Pose, roll over to lie flat on your back. Sit your bottom on the floor with your legs extended straight out in front of you. Place your palms behind your hips about six to eight inches away, with your fingers pointing toward your toes.
                      • As you inhale, press into your hands and feet firmly, lifting your hips into the air. Raise them as high as you can so your spine is in a long line. Slowly release your head back, looking behind you and opening through your throat.
                      • Stay here for five deep breaths, then lower your hips to the floor.

                      Bridge

                        11. Bridge

                        • From Intense East, lie flat on your back with your arms along the sides of your body with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
                        • With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat, or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
                        • Stay here for five deep breaths, lifting your hips up as high as you can.

                        Savasana

                          12. Savasana

                          • After you’ve completed Bridge Pose, lie on your back and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with the toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through the spine as much as possible, relaxing your lower back toward the floor.
                          • After you’ve found a comfortable position, stay here for as long as you want, around 10 minutes or more, if your schedule allows for it. If you’re short on time, remain in Savasana at least until your heart rate slows down and your breath returns to its natural soothing rhythm.
                           
                          yoga a6
                            Reference: popsugar.com

                            More by this author

                            Felix H.

                            Curating inspiring quotes and infographics to help improve people's lives

                            100 Inspirational Quotes Every Woman Should Read 100+ Motivational Quotes On Dream, Goal And Future Get To Know Your Personality Type 100 Inspirational and Motivational Quotes of All Time! (117) 100 Inspirational and Motivational Quotes of All Time! (116)

                            Trending in Exercise

                            1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 How To Get A Six-Pack In One Month 5 How To Be Happy: 12 Things You Should Do Today

                            Read Next

                            Advertising
                            Advertising

                            Last Updated on September 8, 2021

                            10 Fitness Excuses You Need to Stop Making Now

                            Advertising
                            10 Fitness Excuses You Need to Stop Making Now

                            “You can have results or excuses. Not both.” – Anonymous

                            Human beings tend to only ever do as much as they absolutely need to.

                            Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

                            And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

                            Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

                            In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

                            Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

                            Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

                            1. I don’t have enough time.

                            This is probably the most common fitness excuse of them all.

                            First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

                            Advertising

                            Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

                            A 30 minute workout takes up 2% of your day.

                            Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

                            2. I’m way too tired to workout.

                            Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

                            If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

                            You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

                            If you’re too tired to workout, change your sleeping habits, not your workout habits.

                            3. But exercise is so boring!

                            You don’t want to exercise because it’s boring?

                            So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

                            The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

                            Advertising

                            If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

                            4. I have no motivation to workout.

                            If you think you need motivation to train you’re already half beat.

                            What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

                            That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

                            The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

                            Are you motivated enough to train for two minutes? That’s all you need.

                            5. I have kids to look after.

                            One day your kids might have someone to look after too: you.

                            Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

                            If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

                            You kids should be your biggest reason to exercise, not your biggest excuse.

                            Advertising

                            6. I don’t have anyone to train with.

                            What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

                            Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

                            By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

                            7. I don’t feel very well.

                            After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

                            At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

                            If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

                            8. The gym is too expensive or far.

                            If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

                            The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

                            There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

                            If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

                            Advertising

                            9. I don’t know how to train properly.

                            If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

                            However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

                            People love giving out tips. You might even get a training partner out of it.

                            10. I feel intimidated by the fit people there.

                            This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

                            The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

                            Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

                            Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

                            Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

                            Read Next