Do You Have the Yoga Butt? Here's How to Fix It

If it's too painful for you to try out your favourite yoga asanas, you may want to follow these steps to get rid of the aches in glutes and hamstrings aka the 'yoga butt'.

Yoga has many benefits for your mind and body. However, if a dull ache on your glutes or hamstrings is preventing you from stick to your yoga fitness routine, you may be suffering from the 'yoga butt'. 

"High-hamstring tendinopathy is the medical name for this condition where the proximal portion of hamstring muscles is irritated. It typically occurs when your body isn't warmed up properly or more often, from overstretching. It is similar to the runner’s knee that affects runners due to the pressure exerted on the knees, yoga butt is the condition that affects yoga practitioners," explains Grand Master Akshar, celebrity yogapreneur and lifestyle coach. 

So, here is what you need to know to avoid this condition and seamlessly carry on with your fitness routine:



Your body needs adequate repair time after an intense yoga session for you to actually see results. However, most people do too much, too soon. "Tendons take about 24 hours to adapt to a particular weight. They need sufficient recovery time without which, the tendon structure can become impaired. Sudden exertion of load or repetitive loading over a long period of time leads to this condition," says Grand Master Akshar.


"This is most commonly seen in yoga practitioners and in dancers who tend to repetitively pull away proximal hamstring tendon from the sit bones. This leads to overstretching of the hamstring muscles", he says. So, stretch to relax your muscles but listen to your body and do not overdo it. 


Remember practice makes perfect. No one can advance from a beginner level to pro in a matter of weeks. Be patient and really listen to your body. "For your body to endure anything, it needs to build up resistance and strength over a consistent period of time. It is not advisable to either increase your sessions quickly or even increasing from a beginner to advanced class abruptly," he says.


"Asanas or postures such as Veer Bhadrasana tend to apply direct or direct pressure on the proximal hamstring tendon. Proper rest and sufficient sleep are required between your training sessions to allow the body to recoup."

So...you've got the yoga butt... what now?

Grand Master Akshar advises practising the following asanas to heal from yoga butt. All you need is to repeat 3 sets of 30 seconds each of the following asanas:

Savithri asana

Savithri asana

Formation of the posture

·        Begin with Samsthithi. Stretch your arms outward begin to bend your knees

·        Bend your upper body and place your arms on the floor to support your body as you lower your knees and place them on the floor

·        With your body weight supported by your lower legs and knees, keep your upper body perpendicular to the floor

·        Stretch your arms up to the sky with palms hovering shoulder distance from and facing each other

·        Face forward

·        Your arms, spine, hips and thighs should be in one straight line

Ardha Vishwamitrasana – Pose Dedicated to Sage Vishwamitra

ardha vishwamitrasana

Formation of the posture

·        Begin by assuming Adhomukha Swanasana

·        Look forward and place your right foot outside next to your right palm

·        Tuck your right elbow firmly under your right knee and place your left sole on the floor

·        Allow your thigh to rest over your forearm and bring your right heel in front of you

·        Hold your right heel with your left palm

·        Alternate your leg and repeat the steps mentioned above on the other side

Ardha Chandrasana – Half-moon Pose

Ardha Chandrasana

Formation of the Posture

·        From Ashwa Sanchalanasana, inhale and lift your arms up

·        Stretch your arms over your head and look upwards

·        Bend your upper body back and form an arch (which resembles half a moon)

·        Push your pelvis downward and hold the posture for a while


Supta Vajrasana – Reclining Thunderbolt pose

supta vajrasana

Formation of the Posture

·        Begin by standing straight with your arms by the sides of your body

·        Lean forward and slowly drop your knees on your mat

·        Place your pelvis on your heels and point your toes outward

·        Here, your thighs should press your calf muscles

·        Open out your heels and place your sit bones on the ground

·        Place your palms behind your hips and slowly recline as much as your body allows you to

·        If possible, lie down on your back without lifting your knees up

·        Hold this asana for a while

Note: As with the case of any injury, it is better to give the body the needed time and space for its rest and recovery. Even once you're ready to get back to your regular yoga practice, be aware and listen to your body. Don't push yourself too hard, and skip any poses that causes you discomfort in the area or that might aggravate the problem. Strengthen your hamstrings and gluteals muscles properly and begin your session with stretching to warm up.