A very common perception of a yoga class means a session of pranayamas, sun salutations and meditation , leaving with a general sense of calm. However, for Buti yoga lovers, this is not the case. A very high-intensity workout, a buti yoga class feels more like dancing to your favourite song in your underwear than practising yoga. But where did Buti come from and what are the benefits of this relatively new form of yoga?
Founded by personal development coach and celebrity trainer Bizzie Gold in 2010, Gold said Buti yoga was her way of using movement to heal her body. While it may feel like a typical Vinyasa flow with lot of movement, it includes deeper core workout and cardio sprints mostly like tribal dance moves etc . It also works on your mental focus and centering, while including lots of energy intense workouts , faster flows, and a bit of booty popping out in poses.
Is Buti Yoga related to Booty ?
While, Yoga may not be the primary workout form you think of when trying to build a sculpted butt, but it is one of the most effective ways to sculpt and define your body. Buti Yoga essentially utilizes isometric holds so as to to build muscle strength and endurance.
Isometric training has often been used by trainers, who know that holding challenging positions works the muscles under tension and resistance to ultimately make them stronger. Think about doing a plank or deep squat for a minute or more. But this is not a new phenomenon. It’s been happening in yoga for a very long time.
Many fitness trainers and practitioners have given up other forms of external weight training and rely only on the strengthening benefits achieved in yoga, using ones own bodyweight. eg in case of Inversions or primal flow movements popularly known as animal flow (Read more here ). The best part is that you do not require any kind of equipment to do these forms of training . Same goes for Buti yoga, commonly written as Booty yoga.
What is Buti Yoga ? How is it beneficial?
Buti is a Indian word, that means a hidden or a kept secret , and often refers to Aryuvedic herbs.
Buti yoga is a great mood enhancer where you can expect body movements like warrior I with hip circles, pulsing through planks and yoga squats, as well as leaps and chaturanga push-ups to fill up the workouts, which last anywhere from 20 minutes to over an hour. Idea is to have a good movement while offering resistance to the muscles for a sculpted look . One of the best side effects of this movement is the six-pack abs that you get as a result.
The choreography of buti yoga is designed to remove all inhibitions away, and transform you from within and to open you up , fully integrated . It’s not only taught as a class to help you lose weight, but also to sculpt, tone and strengthen the muscles through cardio bursts during the 50-60 minute class. Each class is focused around core engagement, making you strong and flexible and after a few weeks of regular practise. Buti also works to strengthen and lengthen the muscles and help protect the body from injury.
How many calories can you burn in Buti yoga?
One session can burn anywhere between 600 to 1,000 calories per session which is more intense than a gym. But of course, it depends on the body type, how hard and intense you push it, and how much intervals you choose to opt for between those cardio bursts or other moves.
If you’re looking for another way to gauge whether a Buti yoga class is worth it, consider that this heart-racing asana practice is sure to boost and elevate your mood—no matter what!
Buti Yoga Poses
Here’s how to do it ?
- Below are some pairs of excercises which you can do together.
- Hold pose A for 3 slow breaths, then go directly to pose B for 3 breaths and repeat the back and forth pattern 4 times with no break in between. Move onto the next pair.
- Remember to switch sides after 2 rounds for poses that focus on one side at a time.
- Focus on the posture and alignment so that you feel it in your glutes.
Buti Yoga Challenge
Sequence #1
SUN GOD
HORSE POSE
SUN GOD: Begin in a standing position with feet shoulder width apart , toes turned out and arms reaching straight up overhead. Bend your knees to a 90 degree angle and pull your elbows slightly inward to shoulder height. Keep hands open. Keep abs tight.
Sequence #2
YOGI TOE HOLD
EAGLE POSE
YOGI TOE HOLD: From Tadasana, bring your left knee toward your belly. Reach your left arm inside the thigh, cross it over the front ankle, and hold the outside of your left foot. If your hamstrings are tight, hold a strap looped around the left sole. Firm the front thigh muscles of the standing leg, and press the outer thigh inward. Inhale and extend the left leg forward. Straighten the knee as much as possible.
Sequence #3
CHAIR POSE
TWISTED CHAIR POSE
CHAIR POSE: From Tadasana, sweep your arms overhead with your palms facing one another. Keep your ears in line with your arms and relax your shoulders. Exhale and bend your knees deeply, as if you are sitting into a chair. Bring your thighs as close to parallel with the floor as your body feels comfortable allowing, and keep your knees hip distance apart. Keep your weight grounded firmly through your heels and shift your hips back until your knees begin to stack directly over your ankles.
Sequence #4
Crescent Lunge
Warrior 2
Crescent Lunge: Bring your hands onto your right knee and your right knee directly over your right ankle. Inhale and raise your arms above your head, keeping the arms in line with your ears. Exhale and deepen forward into the lunge, bending the right knee more if possible. As you do, your left hip comes closer to the floor.
Sequence #5
EXTENDED SIDE ANGLE
TWISTED EXTENDED SIDE ANGLE
EXTENDED SIDE ANGLE:Stand about a leg distance apart. Turn your right foot out so your toes are pointing out and turn your left toes in, about 45 degrees. You are looking for stability through both legs. As you exhale, bend your right knee, thigh parallel to the floor, knee above the ankle . As you exhale, extend your body over the right leg, and bring your right arm down, either with your elbow on your right thigh or place your hand on the floor to the inside or the outside of the right foot – whatever feels right for your body. Reach your left arm over your head, next to the left ear. Turn your palm so that you are bringing the little finger side of your hand to face the floor.
Booty Yoga near me /Booty yoga Studio
The US is by far the place where buti yoga is most prevalent with a number of studios hosting classes every week. One of the most popular locations in New York is CompleteBody, a studio located in Manhattan’s Financial District. Sessions are held every Tuesday at 12pm and can be booked via the studio itself .
For More Classes on Buti Yoga , Check out
Precautions before trying
Buti yoga is a mix of tribal dance and hip-hop songs and the trend is here to stay. Added to this the whole music and rhythmic movements of your body open you up to receive more and get rid of inhibitions.
Of course, with any movement there is a risk of injury if you are not used to it. All the jumping and movement on the feet without shoes might actually hurt you so you have to prime yourself and start with good stretches and warm ups before you start doing it for 60 good minutes.
It is considered as an intense HIIT training program, and if you are not into moderate exercising I wouldn’t recommend jumping into it straight.
