How to Sculpt a Tear-Drop Shaped Butt

One the questions that my fitness students and clients often ask me is how to tone their butts.

Well, almost any leg rehearsal will tone your butt. Generally speaking, ballet dancers, sprinters, gymnasts and figure skaters have well-formed butts. That is because they use movements that raise the leg backwards And turns their foot outwards.

Ashtanga Yoga

Most butt exercises work the leg going front to rear, like running, cycling, stair climber, leg extension machines, squats and some butt isolators. These types of movements primarily work the big gluteus maximus muscles and the thighs.

How to Sculpt a Tear-Drop Shaped Butt

Ashtanga Yoga - Introductory Poses - Master the Essentials Best

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Ashtanga Yoga - Introductory Poses - Master the Essentials Feature

• Learn yoga or a new style of yoga by building in increments
• Yoga as a flow
• Clear guidance from Nicki Doane
• Sun Salutations A & B to establish the rhythm of movement and breath.

Ashtanga Yoga - Introductory Poses - Master the Essentials Overview

ASHTANGA YOGA:INTRODUCTORY POSES - DVD Movie

Ashtanga Yoga - Introductory Poses - Master the Essentials Specifications

Yoga Journal's Ashtanga Yoga: An Active Practice, Introductory Poses offers another take on the gamut (or glut) of yoga videos out there. Instead of picking the "time crunched yoga workout" or "weight-loss/relaxation/back/stomach" workout theme, Yoga Journal's Ashtanga Yoga presents a straightforward, old-fashioned set of beginner asanas (poses) in the rigorous Ashtanga method. Ashtanga yoga places emphasis on focusing inward, using "breath-synchonized movement" to flow from pose to pose in a precise order. This is not a "yoga's greatest hits" composite stretching video, but rather an introduction to a very specific method of practice. The video begins with some chanting in the hero pose, and instructor Nicki Doane invites viewers to repeat along after her. While standing on a scenic ledge in Hawaii, Doane slowly demonstrates the two beginning series, Sun Salutation A and B, which include familiar poses such as warrior, plank, and downward dog. Her instruction style and voice is markedly different from the dreamy and almost soporific likes of Patricia Waldon or Susanne Deason. Doane keeps the viewer "active" by punctuating the silences with her strong, almost stern voice and demonstrating each pose with her incredibly strong body. This viewer lost count as to how many "pushups" she does from plank to upward dog positions. The 60-minute tape covers ujjayi breathing and a few cursory poses outside of the familiar Sun Salutation, and could serve as either a basic wake-up sort of video, or merely an introduction to very basic poses. Viewers with this solid base introduction to the flow of Ashtanga yoga practice will be well-prepared for the next step. --Gilia Angell

Customer Reviews

*** Product Information and Prices Stored: Jan 18, 2012 17:56:52

To get more of a tear-drop-shaped butt, you have to use some of the muscles underneath the glutes. Namely, the periformis muscle, that Rotates the leg. Look at the unlikeness in the butts of female weight lifters, joggers, long length runners and cyclists compared to sprinters, figure skaters, ballet dancers, and practitioners of ashtanga yoga and Pilates.

Try the following movements 3 times per week for the next 3 weeks,

The Side Kick

Stand about a two feet away from a wall.

Keeping your belt buckle (or navel) and left foot, pointed towards the wall, raise your right leg behind you.

Keep your upper body upright.

Raise your leg as high as you can and hold it. You should feel your glutes (butt muscles) tighten.

Now, rotate your foot outwards so that it is parallel to the ground.

Pull your toes towards you and increase your heel. (Most citizen do this wrong and increase their toes and never get the effect.)

You should be looking over your shoulder at you extended leg. Do not give in to the temptation to let your supporting foot to turn sideways. Your hips should stay pointed towards the wall.

This is like a martial art side kick. Try retention this for 10-30 seconds at a time and then convert legs. Walk colse to for a minute to loosen up your muscles after working both legs.

Or go to a martial arts club and learn a few kicks. Most kickers have hard butts and narrow waists.

The Butt Squeeze

O.K. Get over the funny name. You can do this rehearsal with weight over your shoulders or just without the weight.

Stand with your feet shoulder width apart and retention your back straight, bend your knees until your thighs are parallel with the floor.

Straighten your legs and then squeeze your butt like you are trying to hold a coin in the middle of your butt cheeks. Clench hard for 2-3 seconds.

Squat again. Do 10 to 20 times and then add some weight.

Ensure that you do not raise your heels or take a full squat. (That is a distinct technique.)

You will probably find that you can only do half of the squats that might ordinarily do. This is normal.

Do this rehearsal first thing in the morning and you will feel "toned" all day long.

Skating

Ice, roller or in-line skating at a good pace cannot help but carve your butt into shape. Use exaggerated skating motions to build the lateral leg and butt muscles.

How to Sculpt a Tear-Drop Shaped ButtOpening Chant to mysore class Tube. Duration : 1.48 Mins.

Chanting the opening prayer to Ashtanga vinyasa Yoga in Sanskrit.

Tags: Chanting vedic prayer, Ashtanga Yoga, Ashtanga vinyasa Yoga, Bali, Mysore