by guest blogger Holly Walck Kostura, BSN and certified Iyengar Yoga teacher
“I have sciatica.”
“I have piriformis syndrome.”
“I have a pain in my butt—right here.” (Points to area of the buttock near the buttock bone, also called the ischial tuberosity.)
As a yoga teacher, I often hear one or more of the above from students who are looking for relief. And while many of the asanas (postures) that we practice in class release the muscles that cause these problems, the following series is my tried and true, go-to quick fix for butts that are (TOO!) tight.
Please watch the video in its entirety before practicing it, and (1) support the knee of the leg that is in internal rotation during each stage and (2) take the time to come out of the pose by pivoting on the heel and taking the leg into external rotation before changing sides.
If you have time, practicing Warrior I (Virabhadrasana I) in the chair this way will elongate your hip flexors and give you even more relief from chronically tight external hip rotators.
Yoga for (Too!) Tight Butts
Holly Walck Kostura uses the healing practices of Ayurveda and Iyengar Yoga to secure her to the core of her being. Combining her bachelor’s degree in nursing with her certification in Iyengar Yoga gives her the ability to approach her students from a place of wholeness and infuse her yoga classes with a unique flavor. Find her online at yogawithholly.com.