Work your butt in wheel pose to get firm, toned muscles.
It's not called вЂњyoga bunsвЂќ for nothing - some poses in yoga definitely have an anatomical focus on the gluteus muscles. Squeezing, holding and stretching can provide your glutes with an ample workout to yield a bigger, more toned butt. To get a yoga derriere, try to press deeply enough into the poses to feel an intense sensation through your glutes. Otherwise, you'll end up with a nice stretch but not necessarily that rounded muscle curvature that looks and feels great in yoga pants.
On Your Belly
Lying on your belly for a yoga floor series can be an efficient way to target and tighten the glutes. When you're lying down, zip your legs together with your feet pressing into the floor and tighten your glutes. Rest your forehead on the floor, pressing your palms into the mat directly below your shoulders. Exhale and then lift your torso into sphinx pose, pressing your hips firmly into the ground. For variations, begin in the same position but reach both arms forward off the mat while kicking your feet and legs off the mat simultaneously, contracting your glutes to create locust pose. Alternately, send both arms back toward your extended legs. For bow pose, start in the same position but reach both arms back to grasp your ankles and then peel your torso and legs up from the ground, keeping your butt muscles engaged.
Downward Dog Variation
Isolate one side of your butt muscles at a time in one-legged downward facing dog. Press your palms into the floor, feet hips-width apart and your hips pressed toward the ceiling in an inverted-V shape. Alternately, lift one leg and then the other, keeping your glutes engaged to build rounder butt muscles.
Bigger Butt Backbends
Doing a backbend is another way to strengthen your glutes, but be careful to protect your spine by keeping your core muscles engaged. Start by getting into upward plank pose. Lie on your back with your toes pointed up to the ceiling and your palms face-down on the mat, fingertips pointed toward your feet. Exhale, then press your arms away from the ground while lifting your torso and legs to a roughly 45-degree angle to the mat. Keep your glutes engaged and lift through your sternum for a slight backbend. To enter wheel pose, lie on your back with your knees bent and your feet pressing into the ground. Bend your elbows, reaching slightly overhead to place your hands on the mat just above your shoulders. Your elbows should be pointed up, and your fingertips should be pointed toward the front of the mat. Exhale, then straighten your legs and lift your entire body into a backbend. Only your feet and hands should remain on the mat. Keep your butt muscles firmly engaged to support your back.
Take a Stand
Get a bigger butt in standing poses, such as chair pose. Stand with your feet hip-width apart and then sink your hips down and back as if you were sitting in a chair. Keep your abs engaged and your glutes tight, holding the pose for eight breaths. In warrior III pose, stand on both feet before extending both arms forward and dropping your torso to be perpendicular to the ground. Extend one leg backward, keeping your glutes firm.