Ready to work your glutes and hammies double-time? Use these yoga moves to get your tush in top shape this summer.
Malasana Squat Kriya
Begin in a standing forward fold with your hands in front of you on the ground. Heel-toe your feet wide apart, pointing your toes out so that your hips are open. Bend your knees, releasing your hips toward the ground, hovering above at whatever height feels good for you. Keep your knees in line with your ankles. Take your elbows inside your thighs, lightly pressing them out, and take hands together like a prayer at the center of chest. Keep your spine long. This is Malasana. From here, use your inhale to reach your prayered hands straight up as you look up and lengthen your legs without moving your feet. On your exhale, come back to Malasana. Repeat this 20 to 30 times.
Locust Pose Lifts and Lowers
Begin lying facedown on your mat, big toes together. Clasp your hands behind your sacrum. Use a big inhale to lift your chest and your feet off the ground. On your exhale, lower your chest and thighs halfway down. Repeat this, lifting slightly higher every time for 10 to 20 reps.
From plank pose, lift your right foot about a foot or so off the ground so that your right leg is in line with your spine. Stay here for 5 deep breaths, and then repeat on the left side.
Upward Facing Plank Pose
From a seated position with legs together and long in front of you, take hands behind you, fingers pointing toward body. Press into palms while lifting hips high. Allow your head to fall back if that feels natural for your neck. Press all four corners of the feet into the ground. Stay here for 10 to 20 deep breaths.
Lying on your back, bend your knees and place your feet on the ground hip-width apart with your arms on either side of you reaching toward your heels. Pressing into your feet (especially into the big toe mound), lengthen through your tailbone and lift your hips. Interlace your hands together underneath you, and, if it feels good, wiggle your shoulders closer together one at a time. Next, lift your right leg toward the ceiling (as pictured). Stay for 5 to 10 deep breaths and then repeat for 5 to 10 breaths with your left leg lifted. For more intensity, pulse your bum up and down 1 to 2 inches, 30 to 40 times on each side.