Written By: Prerna Mittra | Updated : May 29, 2024 2:14 PM IST
Gluteus maximus is the most 'superficial' and 'largest' muscle making up the 'bulk of the shape and form' of the buttock and hip area. (Photo: Freepik)
Glute muscles, or gluteal muscles, are a group of muscles that make up the buttock area. According to the National Institutes of Health (NIH), this muscle group comprises the gluteus maximus, gluteus medius, and gluteus minimus, of which gluteus maximus is the most 'superficial' and 'largest' muscle making up the 'bulk of the shape and form' of the buttock and hip area. It is imperative to maintain these muscles. Unfortunately, poor posture and lifestyle habits can cause these muscles to weaken and sag. As such, it is important to practise certain yoga asanas daily.
Taking to Instagram, Anshuka Parwani, a celebrity yoga and holistic wellness expert explained that yoga can be a 'very effective way' to tone and strengthen the glute muscles. "Poor posture, a sedentary lifestyle and long hours of inactivity can cause your glute muscles to weaken and sag," she warned, adding that certain yoga asanas can help with the following:
Parwani mentioned that strong glutes are important for performing simple daily activities like walking, running, etc. She demonstrated a few asanas.
View this post on Instagram
Begin by stretching your legs. Now bend in a squat position with your knees locked sideways. Join your hands and make sure your spine is straight. Hold this posture for a bit.
Get on the yoga mat on your fours. Now, lift your right leg while holding it with your left arm. Make sure that your left knee and right palm is firmly on the mat. Look straight.
Lie down on the mat, on your stomach. Now, lift your upper body while placing the weight on your hands. Make sure that your elbows are straight. Look up and hold this pose.
Get on your fours and then stretch one leg backwards. Balance your body weight with the other leg that is bent at the knee. Now, lift your body slightly, as demonstrated by the yoga expert in the video; keep your hands together. Hold this pose.
Make a bridge with your body by first lying down on the yoga mat and then lifting the body up as shown in the video. Make sure that your neck and shoulders are on the ground and your feet are placed hip-width apart. Relax and bring your knees towards the chest.
Would you like to try these asanas?
