Some people seek gentle yoga flows focusing on relaxation, breathing, stretching, and mindfulness. Others may require something a bit more athletic and energetic.
Buti yoga is a great option if you lean more toward the second approach in this period of your life. It’s a high-intensity workout that will help to make you stronger, leaner, flexible, and more confident.
What is Buti yoga, what are its benefits, and how can you try it yourself? Find out in this in-depth Buti yoga guide.
Buti Yoga Definition
Although it’s pronounced “booty”, buti yoga doesn’t have the meaning that might first come to mind. Rather than being a set of exercises for the butt, the name doesn’t refer to this body part, but an Indian word that loosely translates to “a secret cure”.
Celebrity trainer and life coach Bizzie Gold founded Buti yoga in 2010, basing it on the method of movement she used to heal her own body and mind. The class combines jumping, shaking, dancing, and power yoga exercises, making it an intense cardio practice. Although it includes many asanas, a Buti class feels more like a dance workout than classic yoga.
Today, Buti yoga is popular among those who prefer a more energetic exercise than traditional yoga, including many celebrities. Instead of using structured sequences and long holds, Buti yoga encourages creativity and combines a variety of methods to reach balance and healing in the body.
The Goal Of Buti Yoga
Although yogic sequences and linking breath to movement are included throughout a Buti yoga class, more emphasis is placed on cardio and dance movements. These types of exercises burn more calories and challenge stamina more than classic yoga.
The classes focus on building strength and flexibility. But like in traditional yoga, the main goal of Buti yoga isn’t only physical. It also aims to help heal and transform students from within.
The Principles of Buti yoga
Buti yoga is based on a principle the founder calls the Spinal Structure Technique (SST). SST is a strengthening approach that targets all abdominal muscle groups, unlike most ab exercises which only work on the outer front muscles of the core. In this manner, we are overworking the same muscle groups and not activating the stabilizer muscles. Targeting all muscles in the core can make your abs stronger and prevent injuries.
In a deeper sense, the goal of this technique is to activate the Shakti spiral of energy within us, which represents the feminine side of divine energy. Also known as Kundalini, this energy begins at the base of the spine. Buti sequences aim to awaken this energy and physically support pelvic organs through the strength of the core. That makes it popular among women after childbirth, especially if they have developed Diastasis recti, a separation of abdominal muscles that can sometimes happen in pregnancy.
Finally, the second most important element of Buti yoga is music. It guides the classes by sparking creativity and allows the teachers to incorporate more dance and shaking movements. Each playlist is specially created to support the goal of the class.
Benefits of Buti Yoga
Benefits of Buti yoga may include
- Strengthening all parts of the abdominal muscle groups to tone the core, fight imbalances, and prevent injuries
- Increased sweating may improve detoxification
- Weight loss (one class is estimated to burn between 600 and 1000 calories)
- Overall increased strength and flexibility in the whole body
- Releasing chakra blockages
- Activating confidence and sexuality
- Improving mind-to-body connection
Buti Yoga Dynamic Flow
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Buti Yoga Poses
Buti yoga takes some common poses from yoga practice like Downward Dog, Triangle Pose, Warrior I, II, and III, Chaturanga, and more, as well as the technique of linking breath to movement.
However, it also includes fast-paced tribal dance moves, plyometrics (jumping movements), and static shake. Finally, the Spinal Structure Technique includes a variety of exercises that work the abdominal muscles from all sides, and strengthen arms, back and legs.
How to Practice Buti Yoga
If you’re interested in trying Buti yoga, there are several ways to go about it. Today, there are many licensed teachers, especially in the US, so it’s quite possible you’ll find a Buti yoga studio nearby. There are also many online resources and DVDs that allow you to try the practice from the comfort of your home.
Buti yoga is challenging, but there are foundation classes designed for beginners. Regardless of your experience and the difficulty level of the class, you can expect to sweat a lot, so make sure you have a towel and water by your side.
Each class has a different focus. Some focus on the core, others may include more dance moves or leg strengthening exercises. Yoga poses are also incorporated in every class but are done differently than in yoga, using repetitions instead of long holds. Having some experience in yoga will be helpful, but it isn’t mandatory to try out a Buti class.
Tribal dance is also a part of Buti yoga, but there is no need to have dance experience. This part of the class isn’t intended for you to learn perfect dance moves. Rather, it takes inspiration from ancient shamanic healing traditions, and it focuses on free movement to feel a sense of grounding and freedom and help release pent-up emotions. HIIT and plyometric exercises add explosiveness to the class and improve muscle strength and stamina.
Regardless of your previous experience, there will likely be some movements you’ve never tried before. Although that may feel challenging or scary at first, it’s important not to judge yourself. Allow yourself the time to adapt to the new form of exercise. For this reason, it might be helpful to be a part of a studio community or have a workout buddy so that you can lift each other up.
Buti Yoga Dynamic Flow
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Start Buti Yoga at Home
Check out these follow-along videos if you can’t make it to a Buti Yoga studio or want to try it out at home.
Buti® Foundations DVD with Founder Bizzie Gold
BUTI Fitness Sweet & Spicy Full Workout
Buti Yoga Flow with Jaynene
Buti Yoga Dynamic Flow
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Buti Yoga FAQs
Why Is It Called “Buti Yoga”?
The word buti comes from Marathi Indian and translates to “the cure that’s been hidden away or kept secret”. Traditionally, it was used in Ayurvedic medicine. The founder of Buti yoga uses it to refer to the style’s ability to increase confidence, transform and heal the body, protect it from injury and help release emotions and increase energy.
What Does Buti Yoga Do?
Classic yoga offers a calming experience, while Buti yoga activates the opposite aspect of exercises. It is a high-intensity cardio workout and incorporates strength workouts, dance, plyometrics, and yoga poses. In this manner, Buti yoga tones the muscles, gets your heart rate up, and burns more calories than a traditional yoga class. Each class includes many core exercises to activate all abdominal muscles, strengthen your center and prevent injury.
Is Buti Yoga for Beginners?
Buti yoga is a high-intensity, challenging workout. Still, there are foundation classes designed specifically for beginners. No prior experience is necessary to try Buti yoga. Just make sure you choose the appropriate level for your first class. The beginner Buti series will give you a foundation that will help you to improve your performance and safely advance in this style.
Important: Check with your doctor before trying Buti Yoga for the first time if you have any injury, illness, pain, or you are pregnant.