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Yoga for Strength...And a Better Bum

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Warrior Pulse A: Inhale and bend standing leg

I know, I know, we yogis are supposed to be all inwardly-focused.

But that doesn’t mean we don’t want a rockin’ rearview like the rest of the world!

As bikini season approaches, I offer you this signature move for toning the glutes and hamstrings and building these larger muscle groups that not only create a chiseled derriere, but help torch calories all day long.

Working them into your day means that you’ll easily rack up enough daily reps (aim for 30) to make a huge difference and help melt the layer of fat that can keep your true state of sculpted muscle hidden.

Now, that’s inner strength we can all get behind!

The move: Warrior Pulses

Stand with feet together. Keep your hips square and belly lifted.

Fold forward at the waist in one line, as you lift your right leg back behind you. If raising it to hip height strains your back, lower the leg until it doesn’t, and keep your tailbone long.

Bring your palms together at your chest on an inhale.

Warrior Pulse B: Exhale and straighten, extending the arms

Inhale, and bend your standing leg slightly. (See Warrior Pulse A, above.)

Then, exhale and straighten the leg, extending the arms along your sides and lengthening through the spine from head to heels. (See Warrior Pulse B at right.)

Repeat this sequence 3-10 times on each side, then step your feet together, bend your knees, and fold over your legs. Take a few breaths in this relaxed forward bend to release any tension along the spine.

Sadie Nardini is the founder of Core Strength Vinyasa Yoga in New York City and the creator of the bestselling Total Body Transformation DVD series. For more information about Sadie or to access her free yoga videos and tips, go to SadieNardini.com


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