6 Yoga Sequences to Tone Your Booty

What’s the number one body part we ALL have a love/hate relationship with?

It’s got two sides, it’s attached to our backside body, and it’s typically roundish…

Well, let’s be honest – the name of this post is a major giveaway, so I’ll just spill the beans.

The number one body part (in my opinion) that we love/hate is our BOOTY.

And maybe I’m overly reaching with the whole number one thing, but for me personally, I love my ass. It’s round, it’s firm, it supports my sitting routine all damn day, it protects me when I fall, and it looks great in a bikini.

What’s not to love?

That last statement – What’s not to love? – is  a loaded question and a half.

Because there’s a lot not to love.

Number one – the booty is a high maintenance, needs a lot of attention, can’t be taken for granted body part. It requires constant TLC (at the least for the majority of us).

And when we lose sight of this high maintenance relationship, even for just a moment, the dreaded cellulite, dimply, droopy ass thing starts to happen.

Please tell me you’re following me on this one?

Yes, you are?

Okay then, onward we go into this ass toning yoga tutorial….

6 Yoga Sequences to Tone Your Booty - Pin now, work the booty now!

Pin now, tone the booty later!

In an effort to make us LOVE our best asset and not hate it, below are 6 yoga sequences to tone your booty. And to obtain the full ass-toning benefit of these sequences, please follow my recommendations below:

  • Follow the suggested order of the below sequences as they build upon one another.
  • Do 5- 10 sun salutations to warm the body beforehand.
  • Hold each posture for 5 inhales and exhales.
  • To build extra heat, perform a sun salutation in-between each sequence.
  • If needing more – repeat the entire sequence 1-2x.
  • Focus on the glute muscle in each posture, bring your awareness to where the work is happening, be sure that it’s happening in both the glute and leg muscles.
  • In every posture – focus on the exchange of energy between the joints connected to the ground and the ones that are not. Use this exchange of energy as a means to create opposition, length, and strength within the body.

Please keep all of my “recommendations in mind” and let’s get to it beautiful booty yogis….

1. Sunbird Sequence

*Hold each pose for 5 full breaths and complete on both sides. If wanting more, continue moving through this sequence at a faster rate but maintaining the integrity.

Chakravakasana

  • Extend the opposite arm and leg.

Fire hydrant pose

  • Bring the arm out to your side and the leg into a bent knee variation.

Leg Extended

  • Extend the lifted leg straight out to the side.

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

2. Utkatasana Sequence

*Hold both poses for 5 full breaths, then transition between the two for 3-5 rounds.

Utkatasana

Ardha Utkatasana

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

3. Standing Series Sequence

*Hold each pose for 5 full breaths and complete the sequence on both sides. 

Warrior 2

Extended Side Angle Pose

Half Moon Pose

Goddess Pose

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

4. Dhigasana Series

*Hold each pose for 5 full breaths and complete the sequence on both sides. Once you complete a full round holding each pose for 5 breaths, then continue moving through this sequence but only holding for one breath at a time. I recommend doing this 5x on each side. 

Utkatasana

Dhigasana

  • This is Warrior 3 with a bent knee.

Transition

Knee into chest

Staff pose

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

5. Standing Series – Part 2

*Hold each pose for 5 full breaths and complete the sequence on both sides. 

Crescent Pose

Humble Warrior

Warrior 3

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6. Bridge Pose Sequence

*Hold both poses for 5 full breaths. 

Bridge Pose

Bridge Pose + Lifted Leg

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

6 Yoga Sequences to Tone Your Booty - Pin now, read later!

And boom – the booty yoga workout is complete!

How’s that beautiful bum feeling?

I hope the words coming to mind are….. strong, capable, bootyful, flexible, and sexy. Because that’s exactly what YOU and your BOOTY are!

Until next time – xoxo.

Hey! I’m Allie.

I’m a self-growth student, freedom-seeker, yoga teacher and the founder of a tight-knit online yoga community: the Body Mind Soul Studio. I’m here to teach you how to transform your life on-and-off-the-mat with a holistic yoga practice.

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REKINDLE YOUR YOGA PRACTICE

If your practice has waned, if your yoga journey feels lonely or you like the way I share yoga’s teachings, then this is where you need to be. Join me once a month, for free, to practice yoga as a community.