Yoga Butt, Not What You Think
Let’s talk about your hamstrings.
As yogis we have become really good at forward folds and we do A LOT of them, especially during a vinyasa class. Forward folds offer a great transition from standing to the floor and give us a yummy break from gravity. They are deeply soothing to the nervous system and a wonderful way decompress the spine.
Like any repetitive movement, problems can arise when we repeat a specific action over and over again in the same way. When we “swan dive” into a forward, we put the pelvis into an anterior tilt. This action pulls on the hamstring tendons that attach at the sitz bones (see picture below) increasing the lumbar curve (sway back), which can in turn lead to compression and pain in the lumbar spine (low back).
Done repetitively, this can create chronic pain in the lower back and hamstring tendons. Ideally we should feel a stretch in the belly or center of the hamstrings when we stretch them, not at their attachment sites where the bum and thigh meet. Muscles attach to bone via tendons and tendons don’t have near the stretching capacity as our muscles do. If you have been noticing some aching or pain around your hamstring tendons where the bum and thigh meet you could be over-stretching your hamstrings and causing some inflammation or tendonitis.
Hamstring tendonitis has become an epidemic in Yogis, especially those who practice Vinyasa Flow. In the event that the hamstrings develop micro or macro tears at their attachments (tendons) these injuries can be frustratingly slow to heal as tendons recieve much less blood supply then our muscles. Compounding this slow healing is that often Yogis continue to stretch the hamstrings in an effort to heal them.
Hamstring tendonitis has become so prolific in Yogis that it has been dubbed “Yoga Butt”, but I can assure you that you do not want this butt!
If you have started noticing an achy feeling around the sitting bones during or after you practice, even a day or two later this is a classic indicator of the dreaded Yoga Butt.
The solution: If the pain is constant or severe, stop doing forward folds until you heal. This includes downward facing dogs. I know! It’s a challenge but if you want to heal you have to stop doing what caused your injury in the first place.
Instead, practice postures that promote strength along the posterior chain (back body) by toning your hamstrings with postures such as:
Standing L
Prone leg lifts
Shalabhasana
Bridge pose
Let’s also rethink the way that we forward folds, at least some of the time. Instead of repetitively swan diving into your forward folds try this supported rolling forward fold to promote strength and length at the same time.
Grab a couple of blocks and a yoga blanket.
Roll your yoga blanket and place two blocks on the tall settings at the top of your mat
Place your heels on the rolled blanket (this puts slack on your hamstrings and allows you to forward fold without over-stretching
From standing, anchor your heels and the blanket and find a neutral pelvis
Draw the low belly in to engage core as you slowly roll down the spine, one vertebra at a time. Rest your hands on your blocks and enjoy all the yummy benefits of a forward fold
As you transition back to standing, keep the heels rooted and engage your hamstrings like pulleys, rooting the back line of the legs down towards the heals creating a deep anchor as you slowly roll back up the spine.