Are you sitting now? In this case, strain your buttocks, and then relax. Transferring body weight to relaxed muscles (you do this when sitting) results in a prolongation of fasciae inside and around the gluteus muscles, which weakens their natural tension. When the buttocks are weakened, the quadriceps muscles of the thigh and the flexor muscles of the thigh are forced to work with double strength to compensate for the weakness of the gluteus muscles. These muscle imbalances often interfere with the practice of yoga and lead to problems and pain. Looking for help? Use these asanas.
Many yoga practitioners know that the gluteus muscles are capable of much more than just looking great in jeans. These muscles are key in many asanas. The large, medium and small gluteus, as well as a large number of small auxiliary muscles, provide support for the hip joint.
Moreover, these hard-working muscles stabilize the tibia, rotate it in and out, and also help to move the leg back. It is this set of micro-movements that helps us walk and stand, and also supports us when we sit.
Virabhadrasana III with squats
The pose uses all of the above gluteus muscles: six deep external rotators provide balance of the pelvis, and three larger gluteus muscles add extra stability to the hip joint. The pose maintains the stability of the hips and spine.
How to perform: Start in high lunge, left foot in front. Pull your hands forward, parallel to the rug, palms look at each other. On the exhale, send the left femur back, and actively press the left heel into the floor. Straighten your left knee and lift your back leg to enter Warrior III. Ensure that both sides of the pelvis remain level. Now slightly bend the left knee (as shown), and then straighten the leg. Repeat 6-8 times. Do not allow the back, shoulders and pelvis to change position relative to each other. If you find it difficult to maintain balance, put your fingers on the wall and let them move up and down, along with the movement of the pelvis. Repeat on the other side.
Setu Bandha Sarvangasana
Bridge posture, variation. This pose is the opposite of sitting. It strengthens all deep and large gluteal muscles. Moreover, this posture will help determine which side your gluteus muscles are stronger. The more you practice this asana, the better the buttocks will be able to support your back. How to perform.Lie on your back, palms on the rug. Unlike the classic version of the Bridge pose, allow your arms and shoulders to remain passive, to make it impossible for them to compensate for the weakness of the gluteal muscles.
Place the feet parallel to each other, at a distance of several tens of centimeters from the buttocks so that when you tear the pelvis from the floor, the legs are perpendicular to the floor. Engage all deep gluteus at the same time to keep the natural curve of the back intact. Now activate the gluteal muscles and lift the pelvis from the floor, not allowing the lumbar back to go backward in the deflection. It is especially important to try to create a diagonal line, from shoulders to knees, to reach full stretch without discomfort in the back. If you feel a tingling sensation or any hint of pain in your lower back, engage abdominal and gluteal muscles with doubled strength.
Try lowering your hips until you find an angle that fits your body. Tear off your left foot a few centimeters from the floor and hold a pose for 4-8 breaths. Do not swing and do not fall through the hip joint (if it is too difficult, tear off only the heel from the mat). Run from the other side. Now lie on your back and rest. Repeat 3 times.
Shalabkhasana – Locust posture, with a brick sandwiched between the legs
Shalabkhasana mainly engages the gluteus maximus muscle, forcing it to work on raising the pelvis, hips, legs, ankles and feet, counteracting gravity. This posture will also help to understand how strong your gluteal muscles are: are they ready to lift and hold the weight of all the muscles below the belt? If the buttocks are not ready, you will most likely feel the manifestation of this dip in the form of pain and discomfort in the lower back.
How to perform: Lie on your stomach. Pinch the yoga brick between your thighs, and stretch your arms in front of you, palms facing each other. Tighten the abdominal muscles and the inner surface of the thighs. Pull the tailbone back, reducing the gluteus muscles, and lift the legs off the floor. This action minimizes pressure on the lower back. Using your spinal muscles, lift your chest from the mat and lift your arms up. Keep your arms and legs in the air, maintaining tension in the muscles for 6-8 breaths. Return to the starting position, rest. Repeat 3 more times.
Utkatasana – the posture of the Chair
This position is directed to the large and medium gluteal, and also pear-shaped muscles. In this asana, the gluteal muscles take over body weight, which contributes to their strengthening and development of endurance. To smoothly fall into a pose and rise up without jerking, you will have to make a significant effort. This dynamic variation will bring as many advantages as we derive from performing the traditional static version of Utkatasana in the lower position. How to perform. Stand in Tadasana (posture of the Mountain), feet on the width of the hips, socks forward. At the same time, tighten the abdominal muscles and back, so that when you move to the pose, the spinal column moves as a single assembled column. Strain the buttocks, reducing the gluteus muscles.
At the same time, try to stretch the mat between the feet, activating the muscles of the outer surface of the hips. Now raise your arms up above your head and, without allowing your spine to move, get down to sit deeper into an imaginary chair. Lower yourself as low as possible without losing tension in the listed muscles and not allowing the spine to change shape. A quick glance in the mirror will show whether your back is bending to compensate for the lack of stability in the buttocks and hip joints. Breathe deeply and maintain the tension of the abdominal muscles. Stay for 8 breaths or stay longer if you want