Yoga gluteal posture: as effective as squats for toning and shaping in just a few weeks
Want to strengthen your glutes without the need for weight training equipment? Good news: a yoga posture can rival squats. In this way, you’ll gain in strength while taking care of your joints, and still have time to discover free exhibitions in Paris or other wellness activities.
Why La Chaise rivals squats
The “Chair” (Utkatasana) focuses on isometric effort. As a result, the glutes are strongly activated, heels anchored and trunk inclined. This yoga posture also targets the quadriceps and core. What’s more, it improves balance and stability in everyday life, a real plus if you’re planning a festive New Year’s Eve in Paris, for example.
Coaches quoted in the wellness press compare it to squats. Activation increases as you press into the heels. This yoga posture promotes a neutral pelvis and a long back. Finally, you can adapt the depth to suit your personal mobility, before or after a moment of cocooning at home.
Technique step by step
Position your feet pelvis-width apart, toes slightly open. Then push your hips back as if you were sitting down. In this yoga posture, keep your weight on your
“Contract the glutes, breathe, and stay steady.”
Breathe through your nose, at a steady pace, shoulders relaxed. Hold for 30-45 seconds, then slowly release. This yoga posture becomes more effective when you activate the perineum. Aim for 2 to 3 series, with 30 seconds rest.
Need support? Start with your back against a wall. Keep your knees in line with your second toe. In yoga posture, avoid letting your knees extend too far beyond your toes. Also, slide a block between the thighs to feel the engagement.
- Heavy heels, light toes.
- Knees follow the axis of the feet.
- Stretch out your neck, gaze at the horizon.
- Fluid nasal breathing, supple belly.
- Active arms, low ribs.
Accessible progressions and variations
To progress, add small, controlled downward pulses. In this way, the yoga posture stimulates the
Vary with a version on one leg, rear toe on the ground. Also, use an elastic band above the knees. This yoga posture emphasizes controlled abduction. Next, try a wall sit to build local endurance.
Combine the Chaise with the Pont, the Guerrier III and the Fente haute. In this way, you distribute the work between hips, trunk and ankles. This yoga posture prepares you well for the transitions to these sequences. In short, three well-chosen movements are all you need for an effective session.
Common errors and corrections
Knees collapse inwards on descent? This keeps the yoga posture safe for the ligaments. Does the heel lift at the bottom of the movement? Move your knees less forward and your hips further back.
If your lower back arches excessively, keep your sternum open so you can breathe without tensing up. Shoulders high and neck tense after 30 seconds? Then lower them and face palms forward.
Simple four-week plan
Plan 3 sessions a week for four weeks, without spending hours. In yoga posture, hold for 40 seconds the first week, then progress. Also, add a series when the effort falls below 6/10 in feel. Finally, keep a rest day between two sessions to recuperate.
Week two, aim for 3 x 45 seconds with clean form. Then increase to 4 x 45 seconds in week three. In addition, introduce a light band to guide the knees. Week four, alternate long holds and controlled pulses.
Listen to the signals, especially if your knees have been hurting. This way, the yoga posture becomes a lasting ally, not a constraint. And don’t hesitate to consult a professional when in doubt. As a result, your glutes gain in strength and your gestures gain in ease.
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