Butt Stretches for Lying Down Poses in Hatha Yoga

Video Transcript

"MARCELLE LEE: Coming into our next position on the floor, moving down to the elbows, squeezing the heels together. Now, if you cannot squeeze your heels together, do the best you can. And if your feet have to be a little bit apart, that's fine. If you can, heels together. When you squeeze your heels together, you are strengthening your buttocks muscles. This is very important. We're going to be doing a lot of strengthening with the hamstrings and the buttocks right now. So, here we are. Pelvis pressed to the floor, squeezing the heels together. We're going to bring the weight down to the chest, lift the feet and lift the hands, and breathe. So, in this position please make sure you're squeezing buttocks. And as you squeeze buttocks, squeeze abdominals, good. Lower back is strengthening now, not stressing. Nice, deep breath. Bringing the elbows back down, and pressing back up, just turn your head, and let your head look to one side, stretching out the muscles in the neck, and breathe. Keep squeezing buttocks and heels. And other side, breathe, and back to the center, and rest."