What is "YOGA BUTT" and How To Avoid It When Practicing

In this tutorial we talk about the dreaded "yoga butt" which is a common injury for many yoga practitioners. We discuss some poses where this is more apt to happen and give simple and effective tips for how to correct your alignment, so you avoid it.
Want to see more tutorials like this? Check out our other videos for more. Want tips on a pose that you don't see in our library? Let us know in the comments and we'll make a tutorial for it!
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

[@Theconsciousmovement]

just remember peeps, your body is connected to your mind and emotions. Therefore the tension is internal, not external. Sometimes fixing life issues will grant you that freedom of certain muscle groups. Just like an emotion makes the body flow into certain postures *hand above head / victory

[@amy-janeg3879]

I’ve been working with this injury for the last 2 years and this is by far the most informative and educational video/resource I’ve seen. Thank you so much and keep up the great content!

[@DavidandJelenaYoga]

Hi Amy, Thank you for your kind feedback and hope it clears up soon. Glad to hear you've found this tutorial helpful :)

[@ShraddaNiche]

are you doing YTT the reson I ask is because i am. Not online

[@SINBUENALETRA]

Same here! ❤

[@flor.7797]

Can you do a short attention span version with how it's done incorrect vs correctly?

[@macarenapi4926]

This was one of my first injuries when I was still a newbie to the ashtanga practice, right after I got kurmasana. I thought I could just naturally lift the legs from the floor even though my teacher told me repeteadly to be careful because of my hamstring extra flexibility... A couple days later this happened, proving her right. I felt the tear and it was so painful for months after it. At the same time it was a really humbling experience, injuries (however unfortunate) are very good teachers.

[@marianajauregui1797]

Wow, I didn’t know it had a name. I had it for a couple of months a year into practicing ashtanga everyday. My beautiful teacher suggested I engaged the quadriceps more and it went away fairly quickly. Just practice on!

[@erikasantoshafitness348]

So wonderful to find the two of you on KZbin ! Thank you for your content 🙏🏻✨

[@valerie-nk9th]

Runners get this (yoga butt=high hamstring tendinopathy) too! I have been rehabbing for 6+ months ( the channel E3 physical therapy has a wonderfully detailed plan) and now want to bring some flexibility back into the hamstrings. Thank you for the tips on resuming my yoga practice safely!

[@LisaDanfordLake]

Many thanks! In addition to form, what do you suggest for healing this type of injury? Would it be wise ro avoid poses engaging this tendon until less aggravated?

[@milapopovich6819]

Great tips! Thank you Jelena and David 🙏🏻

[@shawnperez6880]

That explains so much...thank you

[@dianaflorentinabutnaru6283]

Love your yoga tutorials. I find them very helpful. Thank you for your time and energy.

[@alexandraestrella6671]

You guys are so lovely and kind. Thank you for sharing your knowledge.

[@t2dev]

Thank you. Thank you. Thank you. And... Thank you! More of these types of videos please.

[@liberator2057]

I love your videos, so well produced and such teaching skills! My favourite videos are your led practices as they are perfectly paced for me and have the dream balance of instruction, counting, and even humour! I’d love more of those for my at home led days 🙏🙏

[@lindariopel2925]

Excellent instruction! Really appreciate this information!

[@Flaviamacedos]

You both are amazing! Thanks!

[@christiansanta]

Great tips! Thank you so much

[@MSTRISHI]

I love the way you give details on how to get into a pose and how to avoid injury. And the demonstration is very helpful. I enjoy watching your videos. Thank You so much

[@FelineKiebitz]

thank you for this informative tutorial, I found it really helpful! You are radiating such a positive energy in your videos!

[@teresatowle7165]

Thank you so much, I have had this issue for years and these tips will be now out into practice 🙏❤️

[@kateybereny]

Yes!!! It happened to me and now i can see how/why and how to avoid in future ❤️

[@carmellegarcia7900]

I just came across your channel. I really appreciate the mix of the more medical explanations coupled with the more yogic/layman’s terms.

[@nonesuchone]

Very helpful info. I especially liked the final example / notes on seated wide leg fold. Thanks for this.

[@KG9551]

I have tweaked that muscle a bunch of times, but between you and Kino, I learned to keep stomach in, and sitz bone down and not out, it didn’t happen any more. Great video! Thanks (your dog is adorable)

[@DavidandJelenaYoga]

Great to hear you've healed from it and yes, he's always the star :)

[@rekacsontos6303]

Hi, this made a lot of sense to undestand the whole issue! I love your videos, thanks!❤

[@juliestapleton589]

At last! Thanks to you guys, I now understand the injury I get, and how to avoid getting it again. Thanks!

[@venoka]

thank you for this video! 💜✨

[@atdb209Ye]

Very knowledgable. I couldn't identify the problem for years. Thank you for answering my question.

[@cassidyv6355]

WHOA! this is so helpful for my hyper-mobility in a way that i've never heard anyone explain it!

[@elizabethwarick3042]

Thanks so much for this video! I had it for probably almost a year trying all sorts of yoga practices during lockdowns. I had to put my two crummy mats down whenever I did seated poses to cushion against the pain. I thought I injured my leg (the right) from sitting on very hard surfaces when we went south for a month in the winter of 2020. I did not know yoga butt was an actual Thing until attending Jelena's beginner Ashtanga classes earlier this year. I know people who gave up on yoga because of this problem. I would like to encourage anyone who has an injury or any physical issue to keep practicing (with guidance from a knowledgable teacher) because it will improve. Also not to be in too much of a hurry to progress. Your body will advance at its own pace and ashtanga is a wonderful practice to tune into that. This is part of what can be learned: just show up, do the work, and trust that the benefits will come.

[@anabelgarzon3]

Thank you for sharing this. I wanna know more about how to avoid injuries .

[@applegreentech]

Incredible video! Thank you- I got answers

[@debramcgonnell3631]

Very helpful, thanks!

[@esterllopezllongarriu4283]

Really interesting information. I have that problem and now I finally understand. Thank you so much!

[@jane5049]

Such valuable information, thank you so much! You don’t always get these nuggets in a studio and they’re so so helpful, especially bc it’s a natural tendency for many to move into these poses in a potentially injurious way.

[@jaisalsbery]

Thanks guys, I appreciate your teaching 🙏

[@kimberlyyogi]

I’ve experienced bouts of this issue before (especially in prasarita padottanasana, baddha konasana, and kurmasana) but I didn’t know that it had a name or that it’s a common issue. Thanks for the much needed information. I’m learning so much from you two. Much appreciated!

[@BeateSukray]

I finally know what this injury I've had for such a long time is called. Great explanation and thank you for hope that it heals ❤️

[@exuberanttarot]

This is a great video! Thanks 😊 so very helpful.

[@cajunmilkcows6491]

I ended up with this injury. Doctors were sure it was a herniated disk. I declined their surgical treatment plan and continued doing mobility workouts and a year later I am feeling much better. My right leg/hip/psoas are is still tight and I have to work in that right side extra carefully. The injury made that area so tight, that it shifted my hip, upright stance, and caused a slight lumbar curve. I can now say after a year, that area is much more balanced.

[@deanaderrick3474]

What are mobility workouts. I had X-rays looking for a herniated disc. All the same areas as yours. They were free of disc problems, so they said arthritis, but I'm fairly positive this is what's up!

[@cajunmilkcows6491]

@@deanaderrick3474 mobility workouts included thoracic movements and exercises to correct an anterior pelvic tilt.

[@alyssaacchione]

I am currently experiencing the exact same issues! Just starting to get through them. Would you mind sharing some favourite drills/movements? Genuinely curious.

[@nadiaeslava]

UAuu this was so helpful!! It makes so much sense!

[@ingaeglite2032]

really good explanation, thank you

[@candacewalsh8726]

Excellent tutorial!

[@jessicawride4848]

So crazy! I have jag this injury a few times and tried to get help without success… until tonight now I know how to be careful and continue my practice during recovery!! Thank you both!

[@emilypumpkinseller]

I thought this was a joke based on the title but I realized this is a problem I've struggled with several times before and didn't know why. This was actually so helpful thank you

[@shelbywrighttv]

I just got this injury for the first time the other day doing half squat with an arm reach. It was in the exact spot you talk about, so appreciate of this knowledge. I heard a pop and it hurt so bad, still healing from it like you say but also have been continuing with more mindful practice. Thank you for this 🙏🏼

[@thatdarncass]

Your tutorial videos have been so incredibly helpful in correcting my form as a beginner. The cue here of where to feel the stretch in the hamstrings and how the sensation *should* feel vs. where/how it should *not* (the sharper sting where the glutes meet the hamstrings) was just the cue I needed. It let me feel when I was doing the fold properly instead of what I was doing before.

[@user-bf9yo3wm9e]

Super useful tips. Thankyou very mucho

[@mercywong3003]

Thank you so much! I have been dealing with this injury the past month and have been looking for resources on how to continue my practice without exacerbating it. I hit the jackpot here! Much appreciated.

[@kerenrosen5846]

Thank you for this important tutorial! I’ve been dealing with this injury for a year now and it started just when I started practicing yoga.

[@SS-in1ts]

It happened to me multiple times and I had no idea why or that it was so common. Thanks for sharing!! It took forever to heal and I didn’t want to exercise or do anything because I was in constant pain. I love deep stretches and ended up with bursitis in my hip. This was so so helpful, thank you again. As a mother it’s harder for my core mind connection too and will focus more on that. Much love!! 🙏💕

[@deanaderrick3474]

OMG so glad I saw this! Just ended up at Dr with major hip pain. I do have arthritis, but I recognize a LOT I'm doing wrong. Will follow your orders and back off til healed. Thanks so much.

[@jfr7160]

Wow!! Perfect timing! I have it! And keep re-injuring it … breathing into it and babying it. I teach 5 classes a week… not a lot of downtime. I have a few days now due to Thanksgiving and I am grateful for that!

[@sarah-2633]

I love your videos, explanations are clear and thorough, thank you so much! I am very interested in all the videos on how to avoid injuries and good alignment in postures. Would be very curious about how to safely adjust people in poses 🙏🙏

[@verenaleuze]

wooow! thank you for this video and those many tips! 🙏🏻 I've been struggling with my left hamstring for 6 months now and with your video I could make my very first pain-free forward bend today! thanks a lot!

[@rusalka921]

Love you, guys! I have practiced vinyasa for years and until now I noticed I had this bad habits in my practice. I have had lower back pain since some months ago, I hope this help me to correct my posture. Thanks for sharing 🙏🏽

[@andiaralopes283]

Thank you! Your demonstration, explanations and technique are really helpful! Love you guys💕🕉🥰

[@DavidandJelenaYoga]

Our pleasure! :)

[@mello5919]

Oh it's exactly what I feel ! Thank you, your video is really helpfull ! ❤️

[@DavidandJelenaYoga]

Glad it was helpful!

[@rachnabagri1874]

Perhaps this piece of information is very important for all practitioners. Thankyou David Sir and Yelena mam..❤

[@dianachavez2562]

Excellent explanation 👌👌👌 Thanks a lot 💕

[@doralugosi4617]

Thank you for the very useful video! I do yoga for 10 years, and this is the first time I have this problem.Your advices were very helpful, I will do so. 🙏

[@magorzataderfla1194]

Thank you so much! I finally know what mistakes I made and what causes this awful pain. Your video is all I need now! I'm very grateful.❤️

[@user-py2hq3ud2h]

Thank you! I often experienced this injury & had no idea what it was or why it happened. Please make more videos like this on how to prevent injuries to certain areas like the wrists & knees.

[@seanfaherty]

Ok You guys are great I learned yoga from wrestling exercises and I didn’t focus much on form and isolating the core. What a difference . Thanks

[@thegeekyyogin]

This is great information.

[@HeatherThrills]

What I like most is that you explain in great depth how to achieve each posture while minimizing the risk of harm. As well, the presentation is quite instructive. Your vids are entertaining to me. Many, many thanks! Xo Heather Thrills ✨

[@lisanyo925]

This is really helpful and I have yoga butt since 2 weeks ago. Thank you for your explanation

[@sammer421]

I NEED MORE CONNIE!

[@caramadadi6767]

That was awsome video, thank youuu 😍😍😍

[@karenravensbergen]

I was desperately searching for help on this months ago (I had never even heard the term “yoga butt.” ) This video should be a requirement for anyone just starting yoga as I made these mistakes from the beginning - OUCH! Thanks for excellent guidance!

[@lauriesauth5186]

Your channel is so WONDERFULLY HELPFUL ❤️ There are so many yoga channels but yours is unique because it truly teaches as well as demonstrates. I started my yoga practice years ago and I wish I had known you then because I could have avoided a number of injuries . And strangely, I never heard anyone speak about this, about proper form and what sensation you are aiming for. And being naturally flexible is a potential pitfall for injury, as I found out the hard way. Again, thank you so much for your help.

[@DavidandJelenaYoga]

Thank you for the feedback Laurie. So happy that you find our videos to be helpful. :)

[@princesslollipopmeow2199]

My history is in dance and I agree, being naturally flexible is not the same as a controlled movement and injury definitely happens- ik from experience as well 😬🌈😻☮️🍭

[@mariajohannesson1263]

That was some AMAZING information !!! Taking this onto class will change SO much, and I completely understood what you were teaching 🤩 Thank you for sharing such important information, very appreciated ♥️🙏

[@elisabetecardoso8697]

Thank you. ❤

[@brittal.3031]

Thank you so much! Very helpful

[@DavidandJelenaYoga]

Great to hear :)

[@rechelle2324]

Thank you for the this! 💚 Namaste 🙏

[@lsisak7651]

Awww, you guys are so adorable together ❤️.

[@SerenityPeaceTree]

You just described me... I'm hyper mobile and if I don't stretch enough, I'm really stiff and sore. Thank you for this video

[@sammer421]

I have been searching high and low for an answer to this injury. This is it! Thank you so much y'all, great video. You have a subscribe!

[@DreA82]

The same here 😅

[@nikkamerro]

This is super informative! Thank youuuu

[@madeleinegosselin6328]

Thank you for this ! Ive heard only whisperings of « yogi butt » and keep bringing up this deeper hamstring tension on one side to physical treatment practitioners i have been seeing lately, and this really helps understanding! I thought it would be something i would just live with forever now that i am more flexible, so this is truly practice altering in all my movement forms, for the sake of recovery

[@tombstone7577]

happens to me from closed leg early days..now i know to feel for the cues. Took ages to heal. This is really simply explained thx

[@user-lj4xy2wy1j]

Yes! Omg! Modified Ashtanga for yoga butt and knee issues! Been practicing for 10 years but in life sometimes we have accidents in the snow!! ⛄️

[@ashtangaash]

Thanks so much for this! I have had “yoga butt” for a few weeks now and was curious how common it is and how to avoid it going forward. ❤

[@mrmischley1]

Thank you!!!! I’ve had this injury, eventually recovered, but can feel it occurring again. At least now I know why and what I can do to minimize it. Thanks again!

[@danielamestanek7899]

finally a good explanantion.

[@yogamama1879]

I have had this injury twice. It took so long to heal and was so discouraging. I didn't know it was that common and didn't know there was a specific cause that could have avoided it. Thank you

[@mikegroothoff16]

❤thank you for this video! I happen to get this injury about 3 month ago , dancing. I knew it was a tendon- could feel that. Now l started Astanga, it does limit me, but l am so grateful to learn more about it! 🙏🙏🙏

[@duchesslilly8064]

I love your videos!!!!

[@monia2136]

Thank you. I've benn dealing with yoga butt for 2-3months now. With your modification I got first pain free forward fall since weeks😊

[@user-hn3fu2vo1s]

Super *IMPORTANT* Topic! Outstanding explanation of the muscle(hamstrings) and tendon dynamics. AND How to avoid this apparently common and long-lasting injury and what to watch for... Can't thank you enough for this video! Priceless for injury prevention! Thank You! Thank You!

[@martazygnerska5218]

Wow so glad I found it here! Why is nobody talking about this. Im during my YTT 200hr training and have definitely strained my hams a week ago. To many croward bends during the yoga weekend. These tips are so helpful, thank you!

[@aarthiharidasu7677]

This was very helpful. I had the same injury in Upavista Konasana and I can really relate to everything you are mentioning here. I feel the pain in all wide legged postions. I am gonna try and put all your suggestions to practise. Thank you so much for your wonderfully educative videos.

[@jo_asiago8539]

Thank you for the explanation! I'm recovering from the injury (it takes looong time) - I didn't know what it was but now I understand :)

[@meenaldamor2638]

More videos on yoga injuries please.

[@shannonL2725]

3:45 - I know your game bro

[@Farrokh1KK]

Thank You so much for these great Videos, very helpfull to get more clear in each topic. 🙏 I wish one day will join your workshops somewhere on earth.😊🙏

[@josedias5939]

Thanks from Portugal

[@francinebacone1455]

You two are TOTES ADORBS. I am hypermobile and had no idea until I started yoga. I believe I've had 'yoga butt' at least once and hope to not have again. Its so nice to get instruction with hypermobility in mind. Thanks! :)

[@nastassialaptsinskaya8380]

Thank you both for such perfect explanations in your videos. As a beginner (~10 month of Ashtanga practice) I'm very interested now in "how to avoid different injures" because it's so so easy to go deeper following my ego. Your videos are really helpful!

[@monicahorn6053]

Omg this was so helpful! I’ve been to the dr multiple times and no one could help. Thank you❤️

[@DavidandJelenaYoga]

So glad it was helpful! Hope this helps you to avoid it happening again :)

[@Annisaras]

The background tho its amazing, hope one day I could have that BACKGROUND