Hello! Since it’s been a little while since I’ve actually written about yoga, I figured a post like this was past due. I love practicing and teaching yoga, but it’s easier for me to write about life and things I’m loving at the moment. Writing is therapeutic for me and a healthy way to process what I’m going through.
With that being said, yoga is one of my greatest passions, so this is fun to share too! When I practice on my own, I sometimes add in some strength focused flows that target core, upper body, lower body, etc. Today I’m sharing some flows I add in when I want to work the glutes a bit extra!
I add these in once I’m warmed up. I included videos and descriptions below, but keep in mind that I sped up the videos to 1.9 speed 🙂
Spinal Balancing Taps
This is a great way to work the entire core. Starting on all fours, extend one arm forward like you are going to shake someone’s hand and extend the opposite side leg back, flexing through the ankle. Engage your abdominals and actively press through the heel as if you are trying to grow longer. Slowing lower your arm and leg down to the mat, and then slowly raise it back up. Repeat five times and move onto the opposite arm and leg.
https://www.findingmyom.com/wp-content/uploads/2019/07/video.movCrescent Lunges to Shiva Squats
I love this flow to challenge balance and it makes me feel strong! From Down Dog, step one leg forward and rise into Crescent Lunge. Slowly lower the back knee to hover above the mat, repeating three times. Then, lower your hands to your heart and shift toward into Warrior 3. From Warrior 3, slowly begin to bend your front knee as your back knee bends in to meet it. Slowly extend both legs to straighten as you engage your raised leg’s glute, and repeat two more times. Step back to Crescent Lunge, lower to Down Dog, and repeat on the opposite side.
https://www.findingmyom.com/wp-content/uploads/2019/07/video-2.movDown Dog Glute Lifts
This one is fun to add in when you want to slow your flow down! From Down Dog, raise your right leg high and flex through the ankle. As slowly as you can, lower your right leg down so your toes gently tap the back of your left ankle. Using the strength of your glute (not your momentum) raise your heel back to three-legged Down Dog and repeat four more times. Repeat on the opposite leg.
https://www.findingmyom.com/wp-content/uploads/2019/07/video-3.movChair Pose Walks
The first time a teacher cued this in class, I was thinking, “What is happening?” But I soon realized it’s a fun way to get out of your head and not be so serious in your yoga practice 😉 Start in Chair Pose at the back of your mat, and slowly walk forward with baby steps, staying low in your chair. Then slowly baby step to the back of your mat. Repeat a few times until you’re smiling 🙂
https://www.findingmyom.com/wp-content/uploads/2019/07/video-1.movLet me know if you try any of these or if you’d like to see more posts like this!
What are your favorite strengthening yoga flows to add to your practice?
– Morgan