Using hip muscles effectively in yoga practice – part 1: bridging and back bending

Weak Gluteal muscles are very common amongst yoga students and teachers alike and cause Sacroiliac pain and dysfunction, lower back pain and hamstring injury. Causes and symptoms are covered in the article on yoga butt and this post looks at the effects of various hip movement cues taught in yoga. Different instructions are required to address individual movement problems and it is up to the teacher to learn to identify problematic movement habits and teach useful corrections, because students can’t see themselves and are often unaware of their habits. This topic will be in two parts: the first looks at the role of the Gluteal muscles in bridging and back-bending and the second at how the hip muscles are commonly used in standing poses and forward bending. Continue reading

Understanding and Managing Sacroiliac Pain in Yoga Practice

It is common for yogis to develop painful sacroiliac joints, with serious consequences: dysfunction at the sacroiliac joint inhibits the hip muscles and starts a vicious cycle of hip instability and body misalignment. Painful sacroiliac joints must be treated and stabilised to avoid chronic pain and it is not advisable to continue with any yoga practice that causes sacroiliac pain. Successful treatment by a specialised therapist is life-altering for yogis suffering from sacroiliac dysfunction. Continue reading

Balanced Hip Strengthening with Yoga

Hip strength and correct hip function is vital to a pain-free yoga practice but the saying “one man’s meat is another man’s poison” is applicable here: focusing too much on the legs weakens the hips. How much leg exercise is needed in relation to core strength depends on an individual’s physical activities apart from yoga and it can be difficult to get the balance right. Continue reading

Flexibility in Yoga: The Role of the Joints

Some people are more flexible than others: the ligaments around their joints are looser and permit a greater range of motion – hyperflexibility is an inherited body type. Joints are the pivots for movements in the body, supported by strong ligaments and according to a study of flexibility, the importance of these different factors are:

‘Yoga Butt’ Injury

‘Yoga Butt’ is a term for a range of symptoms frequently experienced in Ashtanga and other forms of Vinyasa or Power yoga after a few months of regular practice. It often starts as

  • Pain or discomfort at either of the Ischial Tuberosities (sit-bones)
  • Discomfort in all forward bending and a feeling that the hamstring won’t stretch
  • Inflexibility or pain in Kurmasana and Supta Konasana. Continue reading

How Hinging From the Hips Creates Weak Gluteal muscles

Yoga practice usually starts with some form of Surya Namaskara and most sun salutations include moving from Samasthitih or Tadasasna to Uttanasana and back upright many times. These movements are often made by keeping the back straight and folding forwards at the hips, with the knees locked and rising back to vertical in the same position, lifting the head first. Continue reading

Sacroiliac Joints and Yoga

Sacroiliac problems are common in yoga – Chiropractors consider the Sacroiliac joint to be the most common cause of lower back pain, more prevalent than disc problems.
The Sacroiliac joint is believed to act as a shock absorber between the legs and the spine and although its movements are very small, restrictions at the joint cause great pain as well as difficulty in forward bending. Continue reading