Yoga para Glúteos – Exercícios para FORTALECER e TONIFICAR!

Hi! Today's class is focused on those who want a firm, lifted butt (haha), high energy, and lots of self-awareness! With a mix of dynamic exercises and powerful asanas, we'll work all the gluteal muscles for a complete practice! Many poses require strength in this part of the body, so this class will help you progress in your practice! It can be done more than once a week, but it's important to leave at least one day of rest between sessions. The class is suitable for all levels, with variations to make it easier or more challenging! I really hope you enjoy it! Come with me! ______________________________ 🤸 SOME POSES FROM THE CLASS 🤸 We already have a video of a pose from the class on the channel!!! But while I don't post the others, you can also check out the tips I give on my Instagram! Child's Pose (Balasana): http://bit.ly/instabalasana Warrior Pose 3 (Virabhadrasana III) http://bit.ly/InstaGuerreiro3 Urdhva Prasarita Eka Padasana (Standing Splits) http://bit.ly/UrdhvaPrasaritaEkaPadasana Half Moon Pose (Ardha Chandrasana): http://bit.ly/InstaArdhaChandrasana Garland Pose (Malasana): http://bit.ly/InstaMalasana Bridge Pose (Setu Bandha Sarvangasana): http://bit.ly/InstaPonte COMPLETE GUIDE: Downward-Facing Dog Pose (Adho Mukha Svanasana): https://bit.ly/Guia-Completo-Adho-Mukha Happy Baby Pose (Ananda Balasana): http://bit.ly/InstaAnandaBalasana ❌CONTRAINDICATIONS ❌ KNEE PROBLEMS: Balasana – place a cushion between your knees and calves Dandayamana Bharmanasana and variations Malasana Ananda Balasana Supta Kapotasana WRIST PROBLEMS: Dandayamana Bharmanasana and variations Variation of Vasisthasana Adho Mukha Svanasana SHOULDER PROBLEMS: -Ashta Chandrasana -Ardha Chandrasana HIGH PRESSURE: -Ashta Chandrasana Virabhadrasana III Adho Mukha Svanasana LOW PRESSURE: -Ardha Chandrasana BACK PROBLEMS: Urdhva Prasarita Eka Padasana Ardha Chandrasana Malasana NECK PROBLEMS: Ardha Chandrasana Setu Bandha Sarvangasana Ananda Balasana ANKLE OR FOOT PROBLEMS: Urdhva Prasarita Eka Padasana HEART PROBLEMS: Ashta Chandrasana PREGNANCY: Balasana – keep your legs open to give space for your belly Adho Mukha Svanasana – avoid if the baby is already breech Savasana – do lying on your side CORRECTION: Hi everyone! Gilberto here (boyfriend and editor hehe) :) I thought I had changed the info for the first pose at the very end, but apparently not! As you can see, it's the Child's Pose (Balasana), not the cat and cow poses, okay? 😅😊 _________________________________________________________________ If you already practice with me here on YouTube, you already know how much a well-guided class changes your day. The Fernanda Yoga Platform is for when you want to go beyond individual classes and have direction: knowing exactly what to do to evolve in your body and also to deal with anxiety, stress, and daily tension. Inside you will find: • Guided tracks and series to stop restarting every week and build consistency • More intense classes (strength and active body) and gentler classes (to release tension, slow down, and regulate the mind) • Content by objective: posture, flexibility, mobility, strength, as well as practices for anxiety/stress, relaxation, and sleep • Programs and challenges to help you maintain your practice in real life 👉 If you want to practice with a plan, at your own pace, and feel real progress: Access the platform here: vemcomigo.fernandayoga.com