Glute Sculpting Yoga Workout for Beginners, 20 Butt Lift & Tone Home Exercise + My Fav Yoga Pants

What allows us to do .

The lotus posture is outer rotation at the hip joint .

If you don't have enough available , you will not be able to get your ankle onto the thigh .

But even if you can , if the knee is still hanging like this , you're still not ready .

And if you do force your legs into the pulse , the lack of flexibility at the hip joint will translate into excessive pressure at the knee joint resulting in pain .

So which are the muscles restricting that movement ?

The first ones to look at are the adapters .

When they contract , they move your legs towards the center of the body , which means that when they elongate , the opposite happens , the more flexible they are the more external rotation they will allow .

Secondly , but as importantly , the peer reform is this muscle rotates the hips out when it contracts .

But when the hip flexes more than 60 degrees , its function changes to internal rotator , meaning that you will elongate when there's outer rotation at the hip joint , the more they can stretch , the more rotation there will be the last ingredient for a nice and tight lotus is the thigh muscles as they attach to the knee , they will limit knee flexion when they are too inflexible , but you don't have to worry about them if you can effortlessly do this or this .

The first stretch is for the adapters , you are not holding the feet with the hands .

So it's very important to have the feet on a surface that doesn't let them slide away .

A rubber mat is perfect .

Secondly , but as importantly , the peer reform is this muscle rotates the hips out when it contracts .

But when the hip flexes more than 60 degrees , its function changes to internal rotator , meaning that you will elongate when there's outer rotation at the hip joint , the more they can stretch , the more rotation there will be the last ingredient for a nice and tight lotus is the thigh muscles as they attach to the knee , they will limit knee flexion when they are too inflexible , but you don't have to worry about them if you can effortlessly do this or this .

The first stretch is for the adapters , you are not holding the feet with the hands .

So it's very important to have the feet on a surface that doesn't let them slide away .

A rubber mat is perfect .

A second mast is to have your lower spine firmly resting against the wall to prevent slouching , which would make the exercise less effective .

Now that you're ready , bring your feet together and gently pull the heels towards the groin , don't force it .

The more flexible your hips , the closer the heels will be to the groin and the closer the knees will be to the floor .

However , if you are too flexible for this , you might not be feeling any stretch .

In this case , use a block or something similar between the feet and you'll see your knees rising as the posture now demands more outer rotation from your hips .

Next step is hands on the knees and gently gradually slowly lovingly push the knees towards the floor .

You will notice that every 30 seconds or so you will be able to push a few millimeters more or even centimeters .

Here , you won't even need to use your hands as the wall is doing the work .

And if the food doesn't get there , just lie farther away from the wall and that's it .

This is where you should be feeling the stretch .

Mostly an action you'll be doing here is drawing and maintaining your table as close to the floor as you can .

That will make the stretch possibly more accurate and spicy do two minutes of stretch on each leg or more if you want .

And if this is happening to your neck while lying down , just rest your head on a pillow and enjoy a potentially more intense .

And if you're flexible enough , more enjoyable alternative for the P Reformers is the pigeon post from table top position , move the right foot to the front and slide it over behind the left hand .

If the hips are tight , your body will ask you to move the food closer to the groin and that's fine .

Just don't bring it all the way back .

Now , lower the right knee to the mat and begin sliding the left leg backwards as you sink the hips low , the more outward rotation is available , the more the hips will lower already .

Now , if you feel a pinching pain at the right knee , your hips are not ready for this .

Like you , you have the eye of the needle as an alternative to enhance the stretch .

See if you can heal the pelvis forward , thereby increasing rotation at the hip joint .

I also encourage you to explore this post and move from side to side to find your own sweet spot to make it more relaxing .

You can rest your elbows down or even come all the way down with the hat .

Also here , two or more minutes on each lag .

Hm .

Nice , gentle , relax and then one , 23 , hold and war or two here .

Nice .

Good job .

Relax your shoulders down .

And we're gonna go on two moving with that breath three and coming back up .

Good job .

And then extended warrior here again .

On this side , you're gonna feel a lot of power in your front leg and as you stretch your right side here , nice long spine .

Just feeling good , challenging yourself , coping that booty and just feeling good warrior too here .

Good job .

And let's come back down down .

We're facing dog high plank and on five , we're gonna go down .

So 543 , two , one and real quick tip .

If that was too hard for you , you can place your knees down and gently just come down , go in your own pace here .

All right , deep in hill , rising up into that shoulders , back and down .

Good job coming up downward , dog .

All right .

Left down , left , right leg again , you can go , you can stay right here .

You can come up whatever works the best for you .

If you're a beginner , you can bend your knees , bring it through and then lift just like that .

All right .

Rising , both hands up , shoulders .

Relax and 12 , 30 , yeah .

All right up .

You what ?

Lots of talking here .

Less talking and we're working .

Right .

I'm just kidding .

No , I'm not .

All right .

Relax here .

Take a deep breath and one , two , three warrior two .

Yes .

Take a second .

Adjust your body and line your body .

Make sure it's in right , right posture .

So you get the full benefit of this posture here and he goes 12 , nice and gentle three good job .

Extended warrior here .

Oh , yeah , later .

And a lawyer too and coming down center down , we facing dog .

Good job .

Let's lift that left leg .

Bring it through .

Oh yeah .

Here he goes .

Your Chris and lunch here and 12 , three .

Good job .

Hold it here and then voyeur one here again .

Keeping those hips nice and strong and feeling all four corners of your foot .

Really grounded into your mouth here .

All right .

Nice strong legs here .

Good job .

Let's move into the war three .

There you go again .

I like to take a second .

Just notice my legs , notice where I'm at and then get in that posture .

All right , here goes and 123 , hold here and also you're attacking your lower body .

Those are some of your biggest muscles in your body or your quads , your glutes .

So that's definitely gonna be also involving your cardiovascular system a little bit too .

And we definitely also help you drop some weight too .

So if you're sweating and feeling this , it means it's working guys .

All right , extended while you here and one , two , three .

All right .

And then coming back into the voyeur two and Don Sandra , Don we facing a good job .

Yes .

Coming high plank a sailing gently down .

Mhm .

And then I cobra axel down and dog , dog get right leg up , bring you through .

And also if you guys are wondering uh about having a good quality yoga pants , what I'm wearing right now , it's called Dragon Fly brand and they are awesome and I love them .

They're like they move with my body and some of the most important thing is they're not see through , right .

I know for me when I do yoga , I wanna make sure that my pins are not see through .

So it's really important to find those pants and not have pants interrupt your practice , you know what I mean ?

So check it out .

The link will be below this video for this brand as well .

So one 23 and let's move into that vo one again here .

Oh man , I'm already feeling that .

Alright and gently one true three and coming up , hold right here and one more tip when you coming down and when you lift yourself up , try to push it from your heel up .

So it goes straight down into that glute activation here .

It really does work .

All right .

You two here .

I can take a second here .

Just your body notice where you are and just , uh , flow with it .

All right .

He goes in one , 23 .

I'm feeling that I'm like starting to sweat a little bit too .

I'm telling you it works .

All right .

Good job .

Let's do that .

Extended warrior here .

123 .

Coming into the warrior two and down to center down .

We're facing doc .

Good job .

You guys , let's take a second here to give our legs a little chance to relax again .

Follow your , listen to your body going in your own pace here .

Do what works the best for you .

Just make sure you compete this flow with me .

Promise you , you're gonna start to notice a big difference in your lower body and your behind and you're gonna start to look good in your yoga pants and feeling good .

Nowadays , I wear my yoga pants more than anything else .

So I love yoga pants , especially comfortable .

And when you feel really good and sexy in them , you know , it's like the confidence , you feel sexy , you feel strong and you feel so good in it .

So this is a perfect uh floor for you .

All right , we're gonna come into that high plank now and gently , we're gonna go all the way down , taking your time , keeping that core strong arms activated deep in Hill Cobra here .

This feels so good and I , I do , this feels really good down her face and dog lifting the right leg up .

Oh Yeah .

Bring it through .

Here's your christen lunch , lifting those arms up .

Good , nice , strong , strong .

And not only that , this is gonna help to keep sculpt the lower body .

But what's gonna do is gonna also help to improve your practice .

You're gonna get stronger , which means you're gonna be able to do uh longer holds in your yoga practice and you won't feel as uncomfortable because your lower body is weak and things like that .

So there's a really good benefits doing this uh doing this flow .

All right .

And 123 .

And meanwhile , I'm like already holding this minute like in this posture for like five minutes like I like , oh good .

All right .

One , here it goes and 123 and let's open into that voyeur two here again , you know , pushing yourself a little bit extra and getting out of that comfort zone and things like that .

That's when you're gonna really see the results , right ?

So he goes 1230 Yeah .

Extended warrior here .

Good job and one , 23 , warrior two .

And let's come back down down , we're facing dog nice and gently move with your body .

Here .

Follow your own breath here .

Lift in that left leg , I'll bring you through and come up .

Oh man , I am feeling this one .

I tell you good job and 123 and voa one again here .

One , two .

So the lower you come into that war , the more you will feel that activation right over here right here .

And this is what's gonna help you .

These warriors are gonna help you .

This lower part of our glutes is what we wanna work on .

So you can kind of like lift it up and sculpt it and give you that nice rounded sculpted .

But right .

So if you can come a little bit each time , each time you come into this flow , try to challenge yourself , just come just a little bit lower down .

That's when you can really feel that activation .

Meanwhile , I'm like , oh my God .

I so 123 and then extend it .

All right , 123 .

come back to center here and coming back down downward dog .

Oh Yeah .

Oh boy .

I'm feeling that high plank and gently coming down .

Oh yes .

And in here of dog , John , we dog .

Great answer .

All right .

We're almost done guys .

You got this hang in there , you can do it , you can do it .

I got you back here .

So even if you're right here , that's fine .

My friend do whatever you can .

And then let's go one , 2311 .

True .

Three .

Warrior three here .

I'm sorry , Warrior two .

All right .

We're gonna speed it up just a little bit .

Keep that intensity going a little bit .

Ok .

One , 23 , an extended warrior here , 123 war two and coming down to center downward facing dog here , lifting the left leg , bring it through .

Good job .

We almost dare , we almost dare .

We can do it , we can do it , you can do it just , you know , get a little bit joke around a little bit .

It allows you to kind of not think about the , the muscle like going like , oh my gosh , what are you doing to me ?

You know , it just allows you to like calm down .

Let again , let again .

All right , 23 and then Warrior one again here .

One , two , three and then Warrior two .

Good job and make sure you push that knee a little bit out .

So it doesn't go too far in less tension on the knee here and 123 and then extended Warrior here and again , guys , if you want to see more advanced , more challenging uh workouts , go to my channel .

It's below this video , the link to it .

Ok .

All right .

Warrior two and coming back down to center dog , we're facing dog .

Oh , high plank .

Exhaling down .

Good job .

All right .

And let's move into that .

Charles pulls here .

Now we're gonna stretch out those quads a little bit in glutes and uh release some of that tension .

Thanks guys for doing this with me .

Good job .

Hm .

Good .

Good .

One more deep breath here .

Hm .

Go .

Let's come up .

Um I'm gonna bring that right foot forward and then from here , what you're gonna do is you're gonna just , if you can , if you can , you can , um , bend that left foot and the reach of with your at hand and then pull it in here .

Just take maybe a couple of breaths here .

Good and then drop it back down .

Let's switch sides .

We just released some really good uh uh stress from , from that quad here .

So again , you can maybe stay right here if that works for you .

But if you wanna go a little bit more deeper into that quad stretch here , bend that knee and reach over pool , take deep breaths here .

Let it go .

Good job .

All right , we gonna start walking towards your hands here and now we're gonna have a toast point out and then come into that seated uh position here , opening your hips , your quads here stretching and just releasing the tension nice and easy going there .

So , try not to hunch your back here .

If you have , if you uh can go further than this , stay right here .

If you have to stay right here , stay right here , but kind of rest , open your , open your knees a little bit apart .

But if you can go all out bringing your tailbone shooting towards your ma , towards mother earth here and just taking a minute here kind of rocking side to side , side , side .

I don't know what I'm trying to say here .

I was trying to sing for you guys a little bit .

So you're not feeling the tension in there .

Let it go .

Take a deep breath here one more time .

Smile .

Yeah .

It's amazing what smile can do .

You know , he could set out a feel good uh thoughts he could just make up your day .

He could uh release a lot of like stress and pressure and all this stuff .

So smile with me .

Hm .

Oh Right .

Good job .

Let's come down and uh there is and thank you for following along with this video .

Honestly , guys , if you really want to see the results , you know , make sure to favor this video , do this video about 4 to 5 times to really get in there and get the lower body stronger .

And if it's your , you know , purpose to get a firmer butt sculpt to all your entire glue , do this workout , I promise you it will help you so much to stay consistent with it .

Again , if you want to see a little bit more challenging videos , go to my youtube channel .

The description will be below this video again .

Thank you so much .

Subscribe to psychic truth for more videos like this .

Thank you and see you next time .