Bottom’s Up! (aka The Sweet Spot)

Dionne Elizabeth by Dionne Elizabeth | June 20th, 2012 | 2 Comments
topic: Fitness, Health & Wellness, Personal Growth, Relationships, Yoga

Yoga to Tone Your Glutes

©Jean Christine Cena

In this inspired new post, Dionne Elizabeth – a yoga teacher, DJ and writer who lives in Bergen, Norway – harmonizes music, blogging and yoga. Here, she shares the best yoga poses to improve your buns, which may, in true mind-body synchronicity, improve your life.

Here it is folks: We are already completely, marvelously, wildly, entirely who we were born to be.

At times this might not be clear to us, but the fact that we exist, that we are here together at this moment, and that you, dear reader, are on this page at this moment, is no coincidence. To meet each other at this point, somewhere along our separate journeys, really is absurd and wonderful. There is a reason for the particular path we happen to tread, including all its glorious and perfect sweetness, as well as the more sour, “interesting” parts. We each have a mission, a function, a purpose. So how do we live our life to honour that?

Often our passion leads us towards our calling, but for many, this alone is not enough. It also makes sense to honour our skills, utilising what we are good at, although again, this may not necessarily give us a sense of fulfillment. Perhaps then, we might also consider how we can improve the world around us in some way, which will hopefully lead us to “the sweet spot.”

Although it might not be immediately apparent, many of us spend a lifetime seeking this perfect balance, trying things out and finding ourselves on a wild and perhaps confusing journey. But this is no mistake my friend. Every part of this succulent and exquisite life you are living is leading you to this moment. To create the life you want, to live your dreams, and to live them with purpose.

Tone your buns, change your life?

So how can you integrate embracing all that life has to offer into your yoga practice? Surprisingly, by focusing on your glutes!

Used correctly, our bottoms can give us more power to push off with something, symbolically moving us forward, both in life and on the yoga mat. So whether it’s embarking on a new project, changing an existing situation, or departing from something that’s not completely suitable, our delightful backsides can move us forward. Go team buns!

So, inspired by a combination of  Oprah’s life course (you know I love me some Oprah!), Tiffany Cruikshank and motivational speaker Bishop TD Jakes, we got with the programme and toned our buns with attention to our gluteus maximus, a place not often given the attention it deserves (for some of us!). The misuse of our glutes is often the cause of many a lower back issue, pelvic asymmetry and hip pain — and that ain’t no fun! So our practice focused very much on how we engage the area right underneath the sitting bones in order to create a beautiful friendship. Once we have that relationship, it can transform our practice happily ever after, as we bid farewell to sacrum tension.

The practice:

We began with some variations on Downward Dog. Alignment of the hips during these and standing postures was crucial, particularly during our Split Dogs. We followed the Downward Dogs with a highly energetic and stamina-building practice, building heat and strength via an Utkatasana flow and culminating in some delicious, soothing hip openers — we’re talking Pigeon, Janu Sirsasana and Wide-Angle Seated Forward Fold. Divine.

Try it for yourself! And may you be inspired to push things forward, integrate your inner and outer sweet spots and live the life of your dreams.

Much love.

P.S. Here’s a Spotify playlist to enhance your “bottom line” practice. (Note: Bit of swearing warning!)

Yo La Tengo – Everyday
Robot Koch – Love
steve sehan & nabil othmani – neq areq quem hija
J Dilla – Rico Suave Bossa Nova
Destiny’s Child – Bootylicious
John Maus – Keep Pushing On
Jonathan Johansson – Intro
Machine Birds – Time
Jai Paul – jasmine (demo)
Haim – Go Slow
Dirty Projectors – No Intention
Woody Guthrie – This Land Is Your Land
Francis Bebey – Yes, I Believe In You
Jessie Ware & Sampha – Valentine
Chairlift – Planet Health
Passenger – Things That Stop You Dreaming
Fatoumata Diawara – Alama
Grimes – Know the Way
Gang Colours – Tissues & Fivers
Fink – Perfect Darkness
Gold Panda – Like Totally
Nina Simone – Who Knows Where The Time Goes

Republished with permission from Dionne Elizabeth.


  1. Great post. It always surprises me how easy moves become when I work on my strength. Thanks for more inspiration!

    Mandy | June 21st, 2012 | Comment Permalink
  2. Yes, it´s so true, sometimes more than we think! Thanks for sharing Mandy!

    Dionne Elizabeth | June 25th, 2012 | Comment Permalink

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