What is "Yoga Butt" and How to Avoid it When Practicing

[@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! ❤

[@florencepellacani4555]

Agreed!!

[@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!

[@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😊

[@amalhayati4]

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

[@susannahdi]

I love the way you both break the poses down and include all the important details. I'm a beginning yoga teacher and your videos are extremely helpful and effective!!! Namaste 💞

[@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 :)

[@vk-bi7du]

I love when jelena speaks. It’s so appropriate ❤😊

[@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!

[@nickykarlen7721]

This was an excellent explanation! I suffered horrible sciatic pain for two years and did not understand that the source of the problem was attempting a forward bend without having enough flexibility in my hamstrings, and holding my core during the bend. I ended up badly stretching my gluteus muscles which also were not strong and this likely inflamed the piriformis muscle and hence the sciatic nerve. The solution for me was strengthening my gluteal muscles and eventually, the pain subsided. This is the problem with doing yoga without proper instruction - we try to attain positions without understanding how the anatomy works.

[@yogi_asmr1130]

I literally got this injury from a wide leg forward fold about a year ago, it was super painful for so long and I had to really modify my practice because of it. Luckily I’ve recovered from it now and like others have said although it was painful it’s taught me so much and my practice is now much more mindful because of it. Such great information in this video! Il defo be spreading the word about this!

[@milapopovich6819]

Micro bend your knees

[@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.

[@flor.7797]

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

[@atdb209Ye]

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

[@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

[@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 ❤️

[@மரபின்மைந்தன்]

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!

[@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?

[@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 😬🌈😻☮️🍭

[@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.

[@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.

[@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!

[@Betterlatethannever75]

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.

[@cassidyv6355]

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

[@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.

[@rachnabagri1874]

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

[@heliagrey]

Thank you for this! The most common yoga issue I get, as a frequent practitioner, is what I’ve heard called “Ashtanga Toe”. My big toes and balls of my feet are just… wrecked, skin-wise. I’ve tried using yoga socks but don’t like them very much. I feel like some of it is my transitions between positions, but it’s hard to know in the moment, and it’s certainly additive. Id love to see a video on protecting your feet.

[@zzzcocopepe]

They say acknowledgement is just the first step to resolving an issue

[@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!

[@dianaflorentinabutnaru6283]

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

[@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.❤️

[@LauraChase-QT1B]

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.

[@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! 🙏🙏🙏

[@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!

[@OfficexSrk]

very good explanation of good pain vs bad pain.... thank you

[@normancharles2523]

Thanks so much, great information. I suffered yoga butt, but initally had no idea what is was. I even thought it was sciatica, so upped doing stretches - which made it even worse. Very, very painful shooting pain spasms in my upper leg. The osteo diagnosed it, and did a deep massage which releaved the pain. Has to ease off on the yoga for 3 months....

[@DavidandJelenaYoga]

Thanks for sharing your experience and we're sorry to hear about your injury. Glad to hear you're on the mend and hopefully with this information & the lesson of injury you'll be in the clear now :)

[@milapopovich6819]

Great tips! Thank you Jelena and David 🙏🏻

[@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.

[@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 ♥️🙏

[@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

[@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

[@nonesuchone]

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

[@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!

[@jimreadey4837]

Thanks for this stimulating lesson.. I very much appreciate it! 11:40 Two options you offered for when you feel strong (painful) sensation: 1) bend the knee more, or 2) come out of the pose. Here is a third option: 3) *back off* (e.g., from the forward bend) *a little,* just enough for that strong sensation (pain) to dissipate.

[@JanineStoryteller]

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

[@betweenevenings]

Really helpful yes indeed. It was great to see you demo how the sits bones position when in forward fold, how they raise and drop lower depending on the back. Thanks kindly 🔥☄️👍🏽

[@DavidandJelenaYoga]

Glad it was helpful! :)

[@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!! 🙏💕

[@alexandraestrella6671]

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

[@kimbarnes4453]

OMG! I've been suffering for a couple of years now with this painful condition, Ishmael tuberosity. It's to the point that I can barely sit for any length of time. I knew it was from this forward bend because that's where I felt the most pain while doing yoga. So I've tried to bend my knees more but this really isn't helping I have injured them to the point where I am in constant pain. I wondered how yoga cause something like this it's such a good practice. I was going to go get an MRI to find out what was wrong. You just answered my question. I had a pretty good idea that's what it was, but never thought anything could be this painful from doing such a simple pose. Thank you!

[@t2dev]

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

[@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. 🙏

[@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.

[@catmaynard]

The proper term for this injury is "high hamstring tendonitis" and it is also common in runners. I don't run but I'm one of those flexible people and I've had it on both sides at different times. The advice that "what's important is that you continue practicing" to my mind is bad advice. What you really want to do as soon as possible is to get rid of the inflammation, which means you must REST the area. The longer the inflammation/injury remains, the longer it will take to heal and when she says it can take from 6 months to a year, that is quick. It took YEARS for my first side to heal (and sadly, it's not that unusual) because I didn't know what I was dealing with and ignored it for too long. When it happened on my other side, I was wiser and I knew what to do. It's possible to continue your practice, all you have to do is BEND YOUR KNEE when you're leaning forward, this will reduce the tension on your tendon. She is right that blood circulation helps with the healing process, but there are other ways to achieve this, such as applying heat to the area when you're at rest. The rest of their advice is good, tilting the pelvis will also reduce the tension, the idea being that you want to give the area a break and give it the chance to heal. The pain will decrease over time and when it's gone, then and only then, is when you can start to very gradually deepen your stretch again using the technique presented. The advice given around minute 11:30 is what what they should have started off with: give it time to heal!!!

[@chuato20]

Thanks for the video. How to avoid injuries on the wrists would be helpful!!!

[@oleksandrabelymenko7099]

Thank you! Such a good video. I already have this injury 😔 Hope I will avoid it in future by following recommendations

[@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.

[@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! :)

[@anabelgarzon3]

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

[@FelineKiebitz]

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

[@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

[@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.

[@esterllopezllongarriu4283]

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

[@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 🙏🙏

[@MarialoyolaZertuche]

I love your tutorials!. Very well and simply explained. Thank you for sharing your experience! Greetings from Lisbon, Portugal! (from a mexican) You should come here some day!

[@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!

[@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!

[@JUSTICE-f8p]

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!! ⛄️

[@juliestapleton589]

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

[@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 :)

[@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!

[@laurentlasoen5990]

Hello, just a suggestion, why not 1 video on every position, 1 by 1 troughout all the series. And also, for the beginners, and alternative pose to help them (me) to be able to do the complete series ... It would be nice to see each pose, learn form it, and practice. Thanks guys we love your videos

[@dsargeant]

They have done this previously on their Instagram account. Maybe a year ago. Could be more or less. Perhaps a lot more. Maybe 3 years ago. Sorry, I forget exactly when.

[@laurentlasoen5990]

@@dsargeant will check thanks🙏🏽🙏🏽🙏🏽

[@DavidandJelenaYoga]

Hi Laurent, thanks for the feedback. As someone else has mentioned we do have an extensive library on our IG channels and will continue to build our library here with each pose + modifications. We do have many courses on our website which go into much more detail into the Primary Series. We've just launched our Primary Series Intensive Program which has 70+ lessons going in depth into each pose, the count, modifications, alignment ect. Here's the link if you're interested to learn more 🙏💙 www.davidandjelenayoga.com/primary-series-intensive-program/

[@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 :)

[@wojecire]

Thank you for this, I don't practice yoga but i am very flexible, I've chasing away back pain through stretching post weight loss. It seems I need to be careful and should probably go to a few classes and learn what to do and more importantly what not to do.

[@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.😊🙏

[@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.

[@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. ❤

[@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

[@shawnperez6880]

That explains so much...thank you

[@Sphire01]

Thanks for this video! Lower back pain is also something what happens to a lot of ashtangi’s how to prevent that?

[@Livyogawellness]

Thank you so much for this. I had this injury at the beginning of my Ashtanga Toga journey. It was healing 6 months +. Your video is very informative and puts more light on this common problem. Question/ topic for future tutorial: I wonder if you happen to see people getting ganglions on top of the feet due to practice? Video on feet tendon and ligament health would be amazing 🙏

[@rijusingh7033]

I am going through this injury right now after doing upavistha konasna and I quite sad that I had given break to my practice, I will start my practice using these techniques 👍

[@DavidandJelenaYoga]

Sorry to hear about your injury but glad that it's on the mend. Hopefully with these tips you can avoid it happening again :)

[@pohweesee5423]

Thank you for the clear explanation of how to avoid yoga butt injury. This is important for yoga practitioners and yoga instructors. Recently when I practice middle split I hurt my right inner thigh adductor muscle. May I know how to avoid and how to heal it when get injure. Thank you very much😘☺🙏

[@teresatowle7165]

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

[@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 🙏🏽

[@rekacsontos6303]

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

[@lindariopel2925]

Excellent instruction! Really appreciate this information!

[@andiaralopes283]

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

[@DavidandJelenaYoga]

Our pleasure! :)

[@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 🙏🙏

[@zuzuspetals6040]

Thank you! I have had this issue for a long and it’s very annoying. It feels like you want to stretch it more and I was likely making it even worse. I will try to the engage the hams the forward folds.

[@DxROC]

You guys are amazing teachers and I have always loved watching your ashtanga videos. However, this video hits close to home bc I had this injury a couple years ago and it decimated my practice. I did not know what I was doing was incorrect. I was extending the back in an attempt to not round the back. Little did I know it was an overcorrection and I injured myself. Thank you for this wisdom and I will start to apply it myself and also to future students 🙏🏻

[@DavidandJelenaYoga]

Thank you, Leo, for your kind feedback :) We're so happy that you've found this video and our channel to be helpful. This is exactly why we started this account, and we have many more videos coming. Happy Practicing!

[@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 ✨

[@sourabhnphadke]

Please make a video on back injuries during Yoga ! I had to stop Ashtanga Practice for a week because Something went wrong with my forward bends and Urdhva Mukha .

[@lisanyo925]

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

[@martacorbetta1865]

Thanks you for your adivices. I really liked this video because i was asking myself how to protect this area as i suffered of yoga butt. I would like to ask if you can do a video about thw difference between activation and contraction of muscles because my lower back starting to hurt a lot for too much contraction of leg muscles during all the practice for a long time. Thanks:)

[@kateybereny]

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

[@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 😅

[@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

[@tmarks5920]

Overdoing the posterior tilt in forward bend can increase the stress in lumbar spine, destabilizing it,possibly followed by a disc bulge during daily tasks. So its a question of balancing the slight anterior pelvic tilting motion and a posterior pelvic tilting intention +bandhas.

[@DavidandJelenaYoga]

Overdoing anything will lead to problems.

[@meenaldamor2638]

More videos on yoga injuries please.

[@kagot1407]

I got it few years ago on the crossfit handstamd class and it made nearly impossible to doneven warriors. Big change for me came once i got Manduca eko mat with super grip, i was not able to practice on regular mart due to the pain. Grup helped me to shift the pressure to feet and gave support so I could release the upper muscles a bit. Even its almost 4 years now I still feel it if I have intense practice

[@elizabethwarick3042]

Investing in a proper mat made a huge difference in my practice

[@vibhaspalding6457]

@@elizabethwarick3042 what kind of mat?

[@elizabethwarick3042]

@@vibhaspalding6457 I have a very old and a very new gaiam mat. They are very inexpensive and did the job until I started practicing 5-6 days a week. I got a good 5mm Lululemon mat and that was a game changer. You do get what you pay for.

[@Annisaras]

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

[@jaisalsbery]

Thanks guys, I appreciate your teaching 🙏