Yoga Butt - aka High Hamstring Tendinopathy - Causes, Remedies, and Prevention for Yoga
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- Опубліковано 1 жов 2024
- Yoga generally overstretches the hamstrings, and doesn't do enough to stretch them. That's why this injury (high or proximal hamstring tendinopathy) is very common among yogis. Time markers for specific points below 👇👇
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0:14 - What is Yoga Butt?
1:21 - What causes yoga butt, and why is it so common?
6:11 - The stages of yoga butt recovery and what to do if it's happened to you
6:55 - When and why to start moving again
7:35 - How to modify your movements to avoid, prevent, & recover from yoga butt
8:00 - How to redistribute the stretch from hamstrings to other areas
12:08 - Building strength in the hamstrings
13:51 - Bonus tip! Just don't do SO MANY forward folds (ashtangis, I'm looking at you!)
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Your channel is SO underrated!! You provide excellent, in-depth explanations and aren't afraid of teaching 'less common' postures or technique. I really really appreciate you and your videos- keep going girl! I can see you with a million subs! I like each video I watch to boost the algorithm to reach new viewers. You deserve so much success here on YT and in life
Omg Holly THANK YOU!! I think I’m too “niche” to get a million but maybe you’re right hehe. Thank you thank you thank you! Your appreciation means the world
I 100% agree, Holly! And Adell, I don't think you're too niche at all! You address issues that affect SO MANY people and that the vast majority of yoga teachers don't talk about or even know about. You hear about people quitting yoga altogether sometimes, because they found out from a doctor or physiotherapist that it was actually causing them more harm than good. This is not uncommon and it's such a shame because there are ways to practice safely! What you're doing is so valuable and important and you absolutely deserve to go viral and become one of the top online yoga teachers! The world needs you!
@@islaynicklin3964 wow thank you so much ❤️💗❤️💗❤️💗
Islay you brought up such a good point! Adell is sharing extremely valuable and detailed information that can help us practice safely for a long time 🥰
Adell, I’m rooting for you to have continued growth and success on UA-cam!! ❤️🔥
Thank you!!! Finally someone addresses this! Ive thought this forever and get so sick of doing yoga classes that just stretch our already overstretched hamstrings :). Love this and your videos
Yes!! And once you realise how you can strengthen them through those traditional poses it's a game changer! Yayyy for happier hamstrings xx
The scream scared me soon much
Got it from doing the splits in ballet 20 years ago. Now can flare up if not adequately warmed up and longer for months
Yeah the way it can come back up is annoying, but also fascinating! Pain is so weird -- we often feel pain when there's no tissue damage, just the brain remembering a past trauma and something triggering that. Still, always worth taking it easy. For me when it flares back up, I feel like it's my brain saying, "Hey Adell, don't go all floppy on that left leg" (which it is prone to do!) Maybe for you it's saying, "Don't forget to warm up!" 😄
@@AdellBridges thank you fir the reply. X
I have been having this pain since 2 weeks now and making it difficult for me to sit for long.
This video is so so good and am glad I came across it. Have been feeling so sad not able to practice smoothly like before and my mind is all over the place.
Taking ample rest and going to start working on my glues and hamstrings.
Thank you so much 🙏🏼
Warrior 3 is exactly also how I got it 😅 thank you for this video!
We're yoga butt twins!!!
Movement does help, supporting your statement. Personally I got this pain from vacation where I sat long hours everyday. Once I back to work, the pain gradually reduced. Back then it was too sore untill the point I can't do hanumanasana anymore. This symptoms stretches for months!
Thank you Adell 😊💓 for these precious advices. I'm in need of them too.
You're so welcome!!
Thanks girl! You’re so thorough and informative, hope to heal my yoga butt sooner than later with these great tips🙂
So, so helpful, thank you. I started a 200 hour YTT and got yoga butt almost immediately back in June. I've been keeping up with some strength and mobility movement but was too scared to get back to yoga practice. Now after watching this I really feel I have a better understanding and am prepared to go back in...carefully!
Yes your body is resilient and incredibly adaptive!
It also happened with me during my 200h YTT 😔 still recovering
In love with your content, thank you!
I'd love to learn more about lower hamstring tendinopathy in future content as well :)
I would have liked to see this two years ago, when I was doing a lot of forward folds and got yoga butt on my right glute 😆 I kept my daily yoga practice ignoring the pain; I thought it would go away by itself eventually. After 5 months of that, I had to go to a physiotherapist for a couple months to heal it properly. The forward fold obsession is real 😅 Thank you for this awesome video!
I feel ya! But at least we can learn a lot from our injuries
@@AdellBridges that's for sure 😅 I definitely learned to be more patient with myself
I've been following you for a long time Instagram . I like the thoughts and mind you have with yoga I have sciatica if you can Help
Thank you!! Sciatica is something I'd like to go more into about in future videos, but I'm still working to understand it for now. Have you worked on doing any strength training, particularly the glutes? Also nerve flossing can help -- have you tried this?
Romanian deadlifts.
Great video! I got my yoga butt from standing split at the wall. Took years to heal and I still have to be mindful of it. Really appreciate your video and giving more background on this! 🙏 Thanks so much!
Ouch!! Yeah, it really does teach mindfulness, if you want to keep moving! Hehe...glad you kept up your movement practice. I just would hate if an injury persuades someone to quit, which sadly happens a lot
💗
@@AdellBridges Thank you!! 🙏
Thanks for the helpful video. Is it ok to do pancake stretches when having yoga butt? Thanks in advance ✨
Yes and possibly helpful AS LONG AS you keep the muscles you're stretching slightly active (perhaps by pushing the heels into the floor), move SLOWLY towards the stretch, and avoid doing it if the injury is new. Sending heeling vibes to your yoga butt!
Where are yiu from adell? And where you study yoga teacher? Excelent teacher
Thank you! I've studied in many many many places and taken many many courses!!
This video came out just when I needed it!! Thank you!!
You’re amazing! Thank you so much for sharing ❤️ I’m a yoga instructor myself and sometimes I join yoga classes to learn new skills from other teachers and I was struggling when a teacher tried to help me fold forward deeper (I know they have good intentions but it wasn’t my style of practice). I will share this tips to my students so they can practice yoga safely 🙏
nope. haha. noooppppeeee. that's what I say when a yoga teacher I don't know VERY well tries to adjust me. I'm thinking of doing another video on why I don't give hands-on adjustments 🤔 Let me know if you'd like to see that!
@@AdellBridges oh yeahh that would be great!! Thank you Adell I really appreciate you
İt’s really helpful. Thank you for this detailed explanation🙏
Glad it was helpful!
I was interested until the screaming noise at the 4 minute mark. Can’t bear to watch anymore if there is going to be terrible noises like that sneaking up on me. Otherwise helpful info.
Hmm... I don't know what you're referring to but I'm sorry. It was annoying for me too when I realised that my microphone wasn't actually connected so the sound isn't great in this video I'll agree! Glad you found the information helpful :-)
There is a face 😱 screaming literally!
Hi! So if you manage to get rid of the hamstring tendon pain, can you resume yoga and stretching?
Yes but I would encourage you to keep all this in mind as you go back to it; perhaps altering the way you used to stretch and move through yoga, since that is ultimately what likely caused the injury in the first place.
It's important to keep the hamstrings strong and traditional yoga doesn't offer much for that. So bringing modifications to protect that ligament is very important.
But yes, I have never stopped practising yoga even when my yoga butt injury has been bothersome.
Hope that helps!
How can I practice splits stretches if I have yoga butt? :(
If it’s new, I’d avoid working on splits until the inflammation stops. But going forward it can be helpful to add sensory input (literally rub the area that hurts) as you warm up the muscle and tendon, and also just make sure to move into the stretches slowly and with your hamstrings active. It’ll get better with time I promise!
I’ve had yoga butt for about 5 years now and it’s just not going away. I can feel it every time I even slightly try and stretch my right leg. My left leg is now so much more flexible as I can’t stretch my right leg. I’m a yoga teacher so can’t demonstrate any flexibility at all 🙈 It popped doing happy baby pose 😣 I always stretch with bent legs but it still isn’t any better.
Aww bless you, I know how awful this is! Have you done any strength training for it?
I feel you! I've had mine for almost three years.... Good luck to you!
I’m dealing with yoga butt on my left side for the first time ever and this was extremely helpful. Thank you for this info!!!
so glad it was helpful! hope you heal quickly xo
can i still do cartwheels? idk if i for sure have it, but got it during yoga around the area and i thought it was better, but when i tried to do a cartwheel i collapsed. i dont often/usually warmup before cartwheels tho, unless using a treadmill/zumba beforehand count at times
Excellent!!!
Hi, I don’t feel pain doing any poses but little discomfort is there while sitting , is it yoga butt?
I had been practicing for front splits when I started feeling little pain in my hips, shall I stretch for splits while recovering from it.
Awesome informative video! This summer I bought my first yoga studio membership after 4+ years of practicing at home regularly. After a month of classes I noticed the back of my knees felt cranky when I sat in sukhasana. My left glute was totally sore and tight for weeks on end, by which point I slowed down on the classes. I found an acroyoga group in my new town and it got to the point where I noticed my upper hamstrings strain, both legs... Only now have I realized it's tendonitis! 3 weeks before I start my 200hr YTT! I bought my first yoga retreat for October a few months ago too! I never imagined I could injure myself at this time and I really hope this injury doesn't take away from these experiences I want! I'm going to rest as much as I can ❤ Thank you so much for your story!
Thank you so much for making this video! I did a week long yoga workshop and it caused me to have yoga butt. I just thought that I needed to keep stretching, but it only kept getting worse and worse! I do Bikram yoga and there is a lot of emphasis on keeping your knees straight + flat back, so I kept making my injury worse it seems. Will try to take it easy for a bit and make the alterations you suggest. Thanks so much!
Came for your butt, stayed for the amazing helpful information, thanks!
So helpfull! Was losing my motivation cause it takes so long to recover from my tendonitis... Thank you
Thank you so much for this video🙏🏼months I am suffering from this without knowing it. Do you think the same overstretch can happen behind the knees as well? I have strong glutes and hamstrings cause i workout seriously but muscles attachs seem weak actually 🤷🏼♀️is it recommended to do a lot of pigeon poses to help on this also? 🙏🏼🙏🏼
What would be a modification on the standing leg for warrior 3 and dancers pose?
Thanks
Exactly what I have!.... thank you, very helpful!
Glad it's helpful!!
Thank you for this video 😊. My left side has been killing me for two weeks and I can’t stand or sit long and i though I pulled something major it hurt so bad, my mom told me to just relax and rest but I thought I should try and move around to make it feel better 🤦🏾♀️. I’ll love you forever for this video ❤️
Thankyou so much this was really helpful As I'm trying to navigate My Yoga butt At the moment!🙏
So well explained, fortunately I never got the yoga butt, but I see a lot of people in the studio with this wrong alignment and I am more aware of it now
Amazing detail and illustration! I really like your vibes describing in a friendly manner as well. One of the best vids on this topic. Thank you!!
Thank you, I'm glad it was helpful!!
Ahhh i found it by pressing the lil audio box in the corner!!
OMG this video is really perfect! Thank you for your in-depth explanation and tips! I'm a yoga teacher and have been experiencing this pain for 4 months. I'm trying to do some yoga asanas that I was used to, but it's still a long way. Wish you the best
really happy to hear it was helpful! And sending you healing energy xoxo
Thank you so much Adell. I think it is so important to understand how to prevent these happening again and again. My first yoga butt led me to strength exercises, and my second one to your channel. All videos here, I find them very useful and supportive, as they have in mind safe (and fun) practice. Just feeling grateful 🙏
Music to my ears; so happy it’s helpful! Keep up the good work you’re doing for yourself (and I’m sure using it to help others!)
Proximal hamstring tendonopathy is common in runners. Most PTs don't recommend rest, but 3 phases of rehab exercises. The first phase being standing isometric hamstring curls with a band.
I didn't know runners got it too!
I had a crack in my butt doing a triangle pose on the grass, my heel fell into a hole covered by my mat 31 (!) months ago and I haven't still fully recovered. I've practicing around it amd obviously it's much much better than at the beginning but almost 3 years have gone by and the pain is still there.... what a nasty thing! I will try your advice and see if I see miracles happen. Thank you for this video!
Aw you poor thing! I hope my tips help. Let me know xx
Please reply...I am so worried...currently suffering from yoga butt...if I do not stretch for a month will I lost my splits?
You can carry on the mobility work but if you keep irritating the hamstring tendon your splits will likely only get harder to do. Your nervous system is wired to keep you safe and pushing hard into splits makes your brain feel threatened. This will create a loss of mobility so respect the yoga butt but keep moving in other ways that mobilise your hips
Thank you!! I have this tightness in my upper hamstring/glute that no amount of stretching will help. I literally try to stretch and massage it all day or fatigue the muscles with exercise but that warm inflamed feeling always comes back. Not sure if it’s “yoga butt” butt i will try some of these tips and see if it helps
Try my recent upload “hamstring love” (i think that what it’s called)
Thank you so much for this wonderful video lovely xxx very educational and important for yoga butt awareness xxx
😘😘😘😘
this video is amazing thanks❤️❤️❤️
Concise and informative! Thanks Adell!
Adell you have no idea how relieved you have left me after watch your video 😍 For a long time trying to understand why this was happening to me and if it was just me, for doing some yoga posture wrong and even feeling guilty about it 😢☺️ But now I understand it all! Thank you so much for the complete information, you have earned a follower ☺️💕
So happy to know it was helpful! Thank you for your kind comment :-)
Also, would you be able to help me understand(either in a comment or video!) why my lower hamstring feels 'sticky' and has a dull pain when I do a pose like lying pigeon(one of my favorite poses- or used to be- bc now i associate it with hamstring discomfort)?
I speculate that it may be bc in my earlier yoga days as a novice I didn't engage my muscles to support this pose and and must have irritated my lower to mid hammie in the process. I'm not sure, but it's kind of frustrating bc I can't find info about it anywhere. I might be the only one experiencing this?
Anyway, I'd appreciate your insight on this!
I don't have 'yoga butt' but I still watched this video to make sure I know how to prevent it and also in case you touched on my issue since it pertained so much to the hammies
Hmmm this is a head-scratcher! I've never heard of this to be honest, but MOST of the time there are other people dealing with it! Just, in my experience, a lot of people don't try researching it like you've done (well done by the way!! I am an advocate for being curious and searching for explanations and solutions, rather than accepting pain and discomfort!)
By lying pigeon, do you mean when you're lying on your back and you pull your shin towards your chest? or pigeon face-down? There's a lot more I'd have to clarify to give you any kind of answer, since the body is so marvellously complex. Like, did it start all of a sudden or just gradually show up over time? Does it bother you any other time or just in this pigeon pose?
@@AdellBridges wow I didn’t see this response til just now- sorry for replying late! Thank you for taking time to respond & ask further questions 💜
So yes, it is mainly just when I’m in a supine lying pigeon where you pull the shin in; my right middle hammie feels ‘sticky’ (a dull ache, not sharp) when it’s the one in the 90 degree position. I only noticed/felt this when I started to do yoga about 2-3 years ago. I may have pulled on the hammie through poor alignment during my yoga practice since I was so new to all this.
I will say that it feels much better when I engage my glute as well as push my right knee out away from my head.
And so I just tried it right now to test it and I actually didn’t feel any pain..so maybe I’ve actually solved this weird problem 🤔
For some more context, when I was 17ish I had to have low back surgery for a herniated disc that caused chronic and severe sciatica for 2 years. I completely recovered from that and went on with my life, but I’ve inadvertently made it flare up (like through bad posture/technique in figure skating) so I suspect that since it is still a lingering injury that I must be hyper aware of, that it possibly affects nearby muscles groups(or vice versa) such as the hammies. In the past year I’ve done yoga nearly every day as well as weight training or calisthenics 4-5x per week and I’ve learned SOOO much about biomechanics it’s crazy!! For example I learned how to actually engage my glutes and how important that is for the low back during everyday activities. Or like ‘tucking the tailbone’ has helped me take pressure off the low back since I have a posterior pelvic tilt.
Forgive me for the long response, but you seem to have extensive knowledge of the body that I’m having fun geeking out on you & also admittedly picking your brain at this point! 😁
Great work. Keep it up 💪👍😊
Nice Work!... Thank you !>
Question! So if I try to vary my sitting and extend my legs, will this help out?
Hmmm good question!! This will indeed extend the distal hamstring (near the knee) a little more, and theoretically if you sat with your legs straight more often than with your legs bent, then it could help. But honestly, a much more effective prevention is just to do a bit of Glutes and hamstrings strengthening :-) I like your thinking though!! It's always helpful to vary your sitting, whenever possible. Not just for the hamstrings, but for the whole body!
wowwww
FANTÁSTICA 🌟🌟🌟🌟🌟
Finally an answer to what’s been plaguing me for months. Thank you so much. I attributed it to sciatica & did more yoga, until the morning and night pain have become insane. I am just not sure how, I will give up the yoga practice that has literally changed my life so profoundly. Do you have any videos that can help me find my way back?
I appreciate your tutelage in this video but I fear without specific videos to follow, I will just be exacerbating the condition. Oh and, I didn’t get a specific injury this just occurred over time.
Yes -- just avoid passive forward folds and work on hamstring strength! (I have a couple of videos on hamstrings) Also try rubbing the area that hurts when you are moving and it flares up with pain -- that helps a lot especially once the injury is more than a few months old
There's also of course TONS more on Move With Adell and I'd obviously love if you joined there (your first 7 days are free to trial it out)
@@AdellBridges thank you so much for your reply. I have been thinking of joining a yoga community and your video really resonated with me. Namaste
@@roslynsalazar8589 let me know if you have any questions at all xoxo
This was very helpful! Thank you. I hadn't heard the advice about rounding the spine while healing but it makes sense!
I think a lot of people are afraid of that, because of the perception that it causes back issues. But the truth is, job dissatisfaction is a bigger cause of low back pain than any kind of movement! (Seriously, there was a really fascinating study done: pubmed.ncbi.nlm.nih.gov/1534722/ )
@@AdellBridges that is so interesting!!
This was so helpful! I just got yoga butt a couple of weeks ago and was in tears because I was in so much pain. I’m also a yoga teacher so I cannot wait to incorporate this knowledge into my classes and prevent my students from suffering the same pain. Thanks Adell!
This video deserves much more views! So informative and helpful 💗
Thank you! Well for sure commenting like you have so kindly done helps with that!