Misalignment, inadequate or inappropriate warm-up and overexertion are only a few of the numerous causes of exercise injuries. The yoga butt is a problem in which the proximal region of the hamstrings becomes inflamed. Yoga butt affects yoga practitioners in the same way that the widespread ailment of runner's knee affects most runners.
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If you already have this injury, you should first consult a physical therapist or doctor to examine the severity of the injury and make sure it doesn't worsen. It's best not to stretch until you consult a doctor since most of these injuries are initiated by overstretching.
If you can, relaxation is the finest thing to do. If you're dying to do yoga, particularly for its mental health advantages, and your Physical Therapist thinks it's acceptable, try restorative yoga.
When you're ready to resume your normal yoga practice, don't strain yourself too hard since soreness may appear after class rather than during it. The following are some of the yoga-based exercises that you can engage in to activate your hamstring and enhance their strength.
Begin by bending your knees and placing your feet flat on your yoga mat, hands by your sides. Then, instead of starting with the glutes, hamstrings, or low back, wrap one vertebra at a time until you have a perfect line from knees to shoulders. Your hips should be tilted backwards. Then return to your original position.
Approach a low bridge. Lift one feet off the floor to balance on the toes of that foot while maintaining your pelvis steady and without moving your hips from side to side. Replace it and repeat the process on the other side.
There are some yoga asanas that you will need to avoid to heal quickly. These include:
Half Moon Pose
In case you cannot avoid these poses, the are some modifications you can make to them so that you avoid making the injury worse.
For example, in down dog, instead of lowering the feet to touch the ground, concentrate on deeply bending the knees and sending the hips to the sky. The same can be said for uttanasana, which generously bends the knees and allows the body to hang therapeutically rather than 'hinging' the head towards the knees as you would while vigorously extending hamstrings.
Stretching irritable tendons could make the pain worse. You should try releasing the hamstrings and gluteals with a foam roller or trigger ball. Avoid putting the roller/ball directly over the sit bones as this would compress the inflamed tendon and increase discomfort. Your focus should be on relaxing the surrounding regions.
Yoga butt can have diverse effects on you, and therefore take the required steps to cure it. If you have difficulty doing these, visit a physical therapist to help you with the process.
