19-Minute Booty Call Yoga Flow

If you spend most of your day sitting and are struggling to effectively activate your glutes during strength training, do this 19-Minute Booty Call Yoga Flow once a week to help jog your glute memory.

Our glutes help support the lower back, hips, and knees, and strong glutes can also help reduce imbalances in the pelvis area. Be sure to actively squeeze your glutes to make these poses real booty-blasters!

19-Minute Booty Call Yoga Flow

If you spend most of your day sitting and are struggling to effectively activate your glutes during strength training, do this 19-Minute Booty Call Yoga Flow once a week to help jog your glute memory! https://spotebi.com/yoga-sequences/19-minute-booty-call-yoga-flow/

Description: Repeat this flow 2 times and breathe deeply and fully.

WARM UP & COOL DOWN

19-Minute Booty Call Yoga Flow Instructions

1. Mountain pose: 60 seconds. Stand up tall with your feet together, your spine long and your body soft. Bring your palms together in front of the heart.

2. Chair pose: 60 seconds. As you inhale, bring your arms up and, as you exhale, bend your knees and sit back.

3. Downward dog pose: 45 seconds. Place your palms on the floor, walk back, push your heels down and extend your arms and legs. Lift your hips up and back, and open your shoulders.

4. One legged downward dog pose: 30 seconds + 30 seconds. Inhale as you lift your right leg up, keeping it straight and in line with your spine. Stay in one legged downward dog pose for 30 seconds and then repeat with the opposite leg.

5. Crescent lunge pose: 30 seconds + 30 seconds. Stand up, step your right leg straight back and bend your left knee. Lift your torso and sweep your arms out to the sides and overhead.

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6. Warrior III pose: 30 seconds + 30 seconds. Stand up, transfer your weight to the left leg, and as you inhale, lift your arms over your head. Exhale, raise your right leg back and bend at the hips until your upper body is parallel to the floor and in line with your right leg. Hold and then repeat on the opposite side.

7. Hand to big toe pose: 30 seconds + 30 seconds. Get into mountain pose, transfer your weight to the left foot and bring your right knee up. Hold the outside of your right foot, extend the leg forward, and then slowly rotate it out to the side.

8. Goddess pose: 60 seconds. Step your feet wide apart and lift your arms up to shoulder height. Rotate your feet out to the sides, bend your elbows and turn the palms facing each other. Exhale as you bend the knees and squat down.

9. Locust pose: 45 seconds. Lie on your belly with your legs together, arms extended back, and your chin on the floor. Inhale and lift the chest, head, arms, and legs off the floor.

10. Bridge pose: 60 seconds. Lie on your back, bend both knees and place your feet flat on the floor. Clasp the hands below your pelvis, inhale and lift the hips and the chest up. Stay in bridge pose for 60 seconds.