Workout of the Day: 10 minutes of yoga for beautiful glutes and flexible hips

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A small complex will pump muscle strength, balance and flexibility.

At the mention of yoga, many immediately think of stretching and forget about the strength component of the practice. During the performance of asanas, the body has to strain to maintain the desired position, and often this load is no less than during the usual movements with the weight of your body.

This set of yoga movements will properly load the glutes and hips, calves and core muscles. And it will be much more interesting than squats and lunges.

Here are the movements included in the workout:

1. Pose of the bridge on one leg. Lie on the floor, bend your knees and press your feet against the mat. Lift your pelvis off the floor so that the body is stretched in one line from the shoulders to the knees, and then lift one leg up. You can keep it bent or straighten it, pulling your foot towards the ceiling.

Slowly lower your hips onto the mat and lift them back up, squeeze your buttocks at the top point. Tension should occur in the gluteus muscle from the side of the supporting leg. Do 8 times on each leg.

2. Ripple from the garland pose. Sink into a deep squat, spread your knees with your elbows, press your heels to the floor and straighten your spine from tailbone to neck.

Rise slowly while continuing to open your hips. Without fully straightening, go down again, but not to the original position, but slightly higher. Move up and down in a small range, keep your back straight, open your chest. Make 8-10 pulsations.

3. Circles hip in a downward dog pose. Get on all fours, push your pelvis up and come out into a face-down dog pose. Straighten your back from the tailbone to the neck, draw in your abdomen, spread the shoulder blades, expanding the upper back. If it pulls under your knees, you can bend them and lift your heels off the floor. From this position, lift one leg and make a smooth hip circle, trying to keep the position of the back and arms unchanged.

Perform four laps forward and four in the opposite direction in the maximum range you are capable of. Rest a little on all fours and repeat on the other leg.

4. Hip extension and one-arm dolphin pose. Get on all fours, lift your left thigh to parallel with the floor, bend your knee at a right angle and do four back extensions. Work smoothly, squeeze your buttocks with all your might. Keep your lower back in a neutral position.

Then, without lowering your hips, place your right forearm on the mat. Bring the pelvis up, straighten the supporting leg and stretch your back from the pelvis to the neck in one line. Get back on all fours and repeat this lift three more times. Push your pelvis up and back, stretch the back of your thigh.

Finally, straighten your arms and raised leg, coming into a face-down dog pose on one leg. Stretch your toes towards the ceiling and come out of the pose. Get some rest and repeat the whole combination on the other side.

5. "Dragon" squats and "grasshopper". Perform a squat on one leg, bend the other at the knee and cross it over the supporting leg. Rise and repeat three more times. As you exit the squat, bend the thigh of your working leg and stretch your knee toward the ceiling. Keep your hands in front of your chest, do not bend your back. If you have problems with your balance, do it next to the support to hold onto it.

If you have enough mobility, at the end, try to go into a full squat on one leg, and straighten the other to the side. Place one hand on the floor for support, and the other grasp the foot of the outstretched leg. Get out of the pose, rest a little, and repeat the entire combination on the other leg.