Yoga butt. I have it. I need advice.
Summary
- Strengthen your hamstrings through exercises like stiff legged deadlifts.
- Avoid stretching tendons and focus on lengthening muscles.
- Balance strengthening and stretching to enhance flexibility.
- Consider hands-on bodywork like myofascial release for healing.
Tips for Stretching
Somewhat counter-intuitively, you should strengthen your hamstrings with load. Stiff legged deadlifts, leg curls, etc.
You shouldn’t be stretching tendons. Your stretch should come from the muscle. Try exercises like Nordic curls to strengthen (and lengthen) the hamstring muscles. Otherwise, stay within your pain free range of motion.
Experiences and Remedies
I suffered from yoga butt a long time ago doing the splits from a high kick. I still feel it, but it doesn’t hinder my movement. Stretch through it, but do not overdo it especially in the beginning; mine are scarred and are very mildly sore when I forward fold. A TENS massager may help.
You definitely need to strengthen muscles as well as stretch to increase flexibility without injury or loss of mobility. Upward facing plank/Purvotanasana is the best strengthener for yoga butt imo.
Healing Suggestions
Get some good hands-on bodywork, like myofascial release to actually release the restrictions so it can start to heal.