5 Poses to firm up the butt and thighs (open level)

1. Flamingo – This requires you to balance on one foot while bending the other leg into the opposite knee crease while twisting against the bend leg and bending the knee to firm up the quadriceps. Do not attempt this pose if you have knee injury.
2. Bound biped – This pose requires you to sit up, extend one leg and clasp the outside edge of the foot with the opposite hand, as you plant the hand, shoulder over the wrist and you lift the pelvis thigh level. Do not attempt this pose if you have hamstring, wrist or knee injury.
3. One-legged bridge – This pose requires you to lie on your back lift the hips up with and extend one leg up while balancing on the other and clasping the hands under the sacrum with the shoulder blades drawing inwards. Do not attempt this pose if you have knee or shoulder injury
4. Forearm iguana – This pose requires you to come into forearm plank and recline on your elbows with your hips lifted and torso parallel to the floor as you lift one leg up and bend the knee to tone the buttocks. Do not attempt this pose if you have elbow injury.
5. Fish lift – This pose requires you to recline on your back, extend the legs forward flex the feet, dig the heels into the floor as you bring your arms alongside your body and lift the buttocks slightly of the floor. Do not attempt this if you have lower back injury.

5 Poses to firm up the butt and thighs (open level) yoga para niños
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