Poses for Your Glutes

Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.

Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.

Just as it’s essential for archers to know how to string their bows, it’s important for yogis to learn how to properly engage their bodies in Bow Pose.

A powerful arm and wrist strengthener, Side Plank takes its two-armed sibling to the next level, as an arm balance.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

The foundation of all standing poses, Mountain Pose makes a great a starting position, resting pose, or tool to improve posture.

Strong, supportive glutes are key to a safe, pain-free yoga practice. Here’s what you need to know about the glute muscles (the gluteus maximus, medius, and minimus), plus four poses that make them stronger.

When yogis talk hips, it's generally about opening them. But your hips CAN be too open... Learn why balancing strength and flexibility in the hips is so important.

A droopy butt is a common side effect of pregnancy but you can prevent it—or correct it—by strengthening the right muscles.

A strong, balanced backside is key for a stable and pain-free practice. Learn the anatomy of this important muscle.

The Girls' star is a big fan of yoga and bodyweight exercises to tighten, strengthen, and lengthen her muscles.

There's a great divide among yoga teachers about the correct way to use the glutes in backbends. Get the backstory.

A toned backside is a beautiful thing, especially when you learn to relax your posterior hip muscles.

This pose gently brings a greater awareness to the hip joints.

According to Hindu lore, the Peacock symbolizes immortality, love, and patience. Peacock Pose, called Mayurasana in Sanskrit, works to lovingly strengthen the core while stretching the palm side of the wrists.

The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.

Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

In Extended Hand-to-big-toe Pose, maintaining solid grounding through the standing foot helps keep you steady.

Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.

Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.

This version of Shoulderstand is performed with blanket support under the shoulders.

Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.

By providing a conscious opening in the chest and stretch in the shoulders, Cobra Pose, called Bhujangasana in Sanskrit, fights fatigue and relieves lower back pain, boosting both the energetic and the physical body.