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Great Glutes

A toned backside is a beautiful thing, especially when you relax your posterior hip muscles.

By Julie Gudmestad

Proceed with Caution

Move gradually into every hip stretch, listening to your body, because you can strain adjacent joints if you move too aggressively. The hip is a strong joint, and when it has moved as far as it can, continued pushing can pull the next joints above (the low-back and sacroiliac joints) and the next ones below (the knee and ankle) into directions that aren't beneficial. This can happen in any stretch, including classical poses like Padmasana (Lotus Pose). And uncomfortable pressure or pain in the front of the hip when you pull the thigh up and across your torso doesn't indicate a productive stretch; it means there's compression on the tendons, ligaments, and other soft tissues that cross the front of the hip. Put a rolled hand towel in your groin—between the femur and lower abdomen—to open up the space, or move on to a different variation.

Practice your hip stretches two to three times each week; be sure to stay for a minute or two to breathe and relax into each one. Not only will the buttock muscles let go and lengthen but you'll also have a chance to release any tendencies to keep a hard grip on your life.

Julie Gudmestad is a physical therapist and Iyengar Yoga teacher in Portland, Oregon. She regrets that she cannot respond to requests for personal health advice.

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Reader Comments

Jess

Don't the buttock muscles get weakened rather than overly tight by sitting a lot?? Thought it was the psoas that got tight?

Manish Pole

Hi,
This is the first anatomy article that I have read on yogajournal.com and I think its wonderful!! I'll be reading all the others.

I teach a style of Yoga called Bharat Thakur's Artistic Yoga. visit www.artisticyoga.com to find articles on "Butt-Strengthening"


Anonymous

I am a beginner in the practice of Hatha and Tantra yoga I have found that if you are truly seeking an enlightened journey you can focus on your breathing and only take the asana as far as you feel capable. I never once went on the negative thought of can't. I went on I can try and do eventualy. Meditation and breathing being my main focus to begin with. I am forever on a journey of enlightenment and I have found if you believe; your body mind and spirit will follow. I was taught by a Reiki Healer and I have been on this spiritual journey ever since

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