“Yoga butt” is a common yoga injury caused by overstretching the hamstrings, leading to pain at the sit bones (ischial tuberosities). This condition is actually a form of hamstring tendinopathy and can take a long time to heal if ignored.

🤔 How does it happen?

• The hamstrings attach at the sit bones, and repeated stress from deep forward folds, splits, or pushing the muscle past its limit can irritate the tendon.

• When flexibility is prioritized without equal strength, the tendon becomes overloaded and painful.

✅ How can we prevent it?

Yoga is more than just “how deep can I go into the pose.” True practice is about balance:

• Flexibility + Strength → Instead of just stretching, add isometric engagement (gentle muscle activation while holding a pose) to protect and strengthen the hamstrings. For example, in bridge pose, activate the back of legs by sliding heels back towards shoulders without actually moving them). This is an isometric contraction

• Think beyond depth → Ask yourself: Can I feel stable and strong here? rather than How far can I fold? Stay focused on how your body is handling a pose without the mind wandering. If the mind and body are steady, then explore more options.

• Smart sequencing → Incorporate strengthening moves like bridges, single-leg bridges, and supported warriors to balance out hamstring lengthening.

✨ The goal isn’t to force the body into deeper shapes—it’s to build a resilient, balanced practice that supports you long-term.