While we love the mental, emotional and spiritual growth that can result from a regular Bikram Yoga practice, we have to admit: the physical benefits are pretty great, too! If there’s a certain “trouble spot” on your body that you want to target, chances are there’s a pose to help you do just that! You can get buns of steel, for instance, by focusing on the following elements during class:

Heat Helps

Just being in the hot room and doing each posture to the best of your ability will help elongate and tone every part of your body, including your rear end. The added cardiovascular component that comes courtesy of the heat will supercharge your workout, helping to burn calories, trim away fat and give you that famous Bikram “coconut bum” over time.

Teacher Tricks

If you’re interested in firming and toning your tush, come to class early and ask the teacher for some tips. Possessing a deep understanding of the series, BYV instructors are more than happy to provide assistance and advice to students before and after class (just tell ’em we sent you)!

Better Butts

While many of the postures in the Bikram Yoga series require you to flex and squeeze your butt muscles (this action often helps you keep your balance during the Standing Series and go deeper into a backward bend, for instance), there are certain poses that put special emphasis on your rear end:

Cracked Open Coconut

Coconut Bum

Forget flat! Bikram Yoga is famous for transforming run-of-the-mill rear ends into perky “coconut butts” through postures that require you to use (read: squeeze) the gluteal muscles (like those listed above). All you gotta do is commit to a regular practice and, when you’re in the hot room, focus on contracting your buttocks as tightly as possible, particularly during poses that require balancing or lifting your body against gravity.

Let us know what your best butt-busting postures are by leaving a comment below!

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