"yoga for glutes goodbye sore computer butt 10 minute flow" view of emmy doing a headstand in the mountains

Yoga for a Happy Butt Easy 10 Minute Flow To Stretch & Strengthen

Despite my picture, this 10-minute yoga for a happy butt and glutes is super easy and accessible for anyone even a beginner! This flow is super great especially if you get that numb computer butt sitting at a desk all day.

Hey lovely, my name is Emmy, RYT here at Celebrate Again Yoga. Being a photographer too and well business owner I’m at the computer a lot, so I get the whole sore butt thing after sitting a lot which is why I’m so excited to bring you this quick 10 minute yoga flow for your bum.

Yoga For Glutes Video

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Why is Yoga Good For Glutes & Hips

The beauty of yoga is whole body integration into any area you may be isolating. Because of the nature of yoga integrating breath work into every flow you’ll be connecting all parts of your body into your flow. 

But my personal favorite thing about how yoga is good for glutes and hips is that it not only strengthens this area but also stretches the muscles. In many workouts or isolated movements we can over work one muscle keeping others week or too tight that cause issues in our posture and alignment down the road. Yoga however strives to integrate the whole body into true alignment and fully body strengthening and flexibility. 

Yoga Poses good for Glutes

Table Top Hip Work

emmy in table top a good yoga pose to do gluten strengthening

As you’ll see in the yoga for glutes above working with the legs in table top is a great place to start for yoga poses for glutes.

Cow Face

emmy in cow face a good yoga pose to stretch the glutes

Cow face is another great yoga poses for the hips and glutes. This pose is great for stretching out the muscles after working on them. It gets very deep into the piriformis muscles to alleviate tension many of us build up in this area.

Tree Pose

emmy in tree pose near an alpine lake a good yoga pose for glutes

While not in the short flow above tree pose is a great yoga pose for your glutes because it integrates not only gluten engagement but deep inner thigh engagement into the core as you press your foot into your inner thigh. 

Chair Pose

emmy in chair pose outside on a rock a good yoga pose for strengthening glutes

Another great hip bum strengthening yoga pose this also uses your inner thighs to deeply engage and protecting your hips from miss alignment. 

Pro Tip: Make sure to check in for any pelvic tilt arching your low back in chair pose o you may miss the glute activation. 

Piegon or Reclied Piegon

This is another great pose to work out to counter any glute strengthening yoga postures. If traditional pigeon doesn’t work for your body try reclined pigeon. 

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Disclaimer: Celebrate Again, LLC recommends that you speak with your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When partaking in any form of physical activity it is potentially hazardous, and that may involve a risk of possible injury or even death. If you engage in this exercise or exercise program, you voluntarily agree that you do so with the knowledge of the risk involved, expressly assume and accept any and all risks of injury to yourself.


For more info about wrist pain please visit your physician or read here.

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About the Author

emmy on mountain to laughing

Hey, I’m Lumalia, a connection architect here at Celebrate Again Yoga. My passion is guiding others back to their true homes inside their beautiful bodies. Learn more about the Celebrate Again membership to understand more.

I’m a certified yoga instructor, certified Kindred meditation teacher, and  couples connection  photographer behind Celebrate Again and Luminosity. Here you’ll find ways to live the Celebrate Again lifestyle.

I want to help you embody the joy of life by learning to Celebrate Again in everything from intentional breathing to taking on major life events. I believe your life should be full and be what you make it.

Here you find conversations about self care, free yoga videos, free guided meditations, and healthy plant based recipes to fuel your lifestyle.


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