Strength space: My 4 fave Gluteal Strength ASANAs
What are the Gluteal muscles?
A group of muscles surrounding the back and side of the hips and pelvis. Made famous by Sir Mix-A-Lot in the 90s and more recently by the Kardashians. On a more serious note weak and tight gluteal muscles are all too common in our sedentary lifestyle and can contribute to back pain and discomfort at the back of the hip.
Gluteus maximus : largest of the three gluteals. Contracts to move the thigh bone (femur) back behind our bodies (extension). It also helps to lift the trunk out of a forward fold/bent over position. The gluteus maximus is a power house of a muscle helping us to walk, run lift heavy loads, climb, maintain good posture and helps us with our balance. The gluteus maximus likes to work with other muscles (its synergist muscles) such as the hamstrings rather than in isolation. Its opposing muscles (antagonists) include the hip flexors (bends the leg bringing knee to chest) and rectus femoris (a quadriceps muscle that flexes the hip and extends/straightens the knee). Of interest I read somewhere online recently that the gluteus maximus is the largest muscle in the body. I always thought that it was latissimus dorsi in the back. I’m always learning something new as I research and expand my knowledge base.
Locust/Salabhasana
The gluteus maximus contract strongly here at the back of both hips in this beginners back bend. This is a good example of a posterior chain exercise.
Fire hydrant for gluteus medius and minimus strengthening
This is felt strongly at the outside and back of the hip on the moving and stabilising leg.
Gluteus medius and minimus : Constantly active in standing, walking and in particular balancing. They swing your leg away from the midline (abduction) and prevents us having a waddling walking pattern (known as Trendelenburg gait) by providing stability and levelling out the pelvis when we walk and run. They like to work with their synergist muscles TFL (tensor fascia lata) down the side of the leg and piriformis which is located deep in the buttock area. They work in opposition to their antagonist muscles the groin muscles and a small muscle deep in the hip called the quadratus femoris.
Tree pose/Vrikshasana - cactus arms variation
Challenge the gluteals and mind focus in this standing balance asana
Half moon pose/ Ardhra Chandrasana
I haven’t got to grips yet with this challenging balance pose and gluteals strengthening asana. I usually fall over when I look up and am semi ok looking down. I am about to lose my balance in this image. Using a wall to lean against can be very helpful in the early stages of practice.
References and Resources:
The Key Muscles of YOGA, Volume One, Ray Long 2006
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