Yoga can be a real pain in the butt if you’re not careful. Although this ancient practice is one of the most physically and mentally rewarding methods of movement, flowing through poses can cause injuries.
“Yoga butt,” while not a medical term, is a casual way of referring to an injury people can get from doing yoga.
More specifically, yoga butt is an overuse injury from some of the most basic and frequently performed poses.
Knowing the anatomy of the pelvis
Before we want to talk about the effect of yoga movements for the pelvis, we must first familiarize ourselves with the anatomy of the pelvis and the problems related to it.
Pelvic anatomy is also important in asserting the body’s natural functions such as production, digestion and elimination of infection. The pelvic region is anatomically complex and is located between the abdomen and the thighs of the legs and is composed of structures such as bones, muscles, ligaments and organs.
Bones: The pelvic girdle consists of two hip bones that are connected to the sacrum at the back, and with a structure like the pelvis or pelvis, they house and protect the pelvic organs.
Muscles: The pelvic floor supports the pelvic organs by creating a chain-like structure in the center of the pelvis. These fishes help to maintain the control of excretion of infection and feces and have a positive role in people’s performance.
Organs: The pelvic cavity that houses organs such as the uterus, ovaries and fallopian tubes in women and the prostate gland and seminal vesicles in men. On the other hand, the bladder and rectum are located in the pelvis.
Ligaments and connective tissues: Ligaments create different structures to each other by establishing the pelvic bones. In addition, the connective tissues in the pelvis are responsible for supporting the pelvic organs and the overall function of the pelvis.
The main factors involved in hip pain
Pelvic pain may occur due to various reasons, the most important of which are mentioned below:
Musculoskeletal problems: The main cause of hip pain can be due to things like muscle spasm, pelvic floor dysfunction, bone fracture, problems related to the hip joint, sacroiliac joint disorder and nerve entrapment, pudendal nerve syndrome, osteoarthritis or hip joint wear, tear. Annular cartilage around the hip joint, trochanter bursitis, dislocation of the hip joint, sprain of the hip joint, osteonecrosis of the hip joint, fracture of the top of the femur, hip arthritis, hip tendonitis, osteoporosis, blackening of the head of the hip bone, bone cancer, bone infection.
Reproductive system problems: Sometimes pelvic pain occurs due to conditions related to the reproductive system, such as endometriosis, uterine fibroids, ovarian cysts, pelvic inflammatory disease and adenomyosis, ectopic pregnancy, abortion, desmenorrhea, and fibroids.
Urinary system problems: In some cases, pelvic pain may be due to urinary system problems such as urinary infection, interstitial cystitis and bladder or kidney stones, prostatitis.
Gastrointestinal system problems: If digestive system problems are the cause of pelvic pain, diseases such as irritable bowel syndrome, inflammatory bowel disease and constipation, intestinal obstruction, colon cancer can be the cause of pain.
Psychological factors: sometimes the pain felt in the pelvis has a psychological factor and is caused by things like depression, anxiety and a history of sexual or physical abuse.
Due to the wide range of causes related to pelvic pain, it is necessary to visit an experienced specialist for an accurate diagnosis of your disease and take the necessary measures before any self-treatment and simplification of your pain so that, God forbid, you do not miss the golden time of treating your pain and with Don’t aggravate your situation by adopting inappropriate approaches.
Which hip problems can be cured by yoga?
Now we are well acquainted with the complex structure of the pelvis, and now we want to examine what problems of the pelvis can be improved with yoga movements:
♦ Pelvic pain: If a person suffers from pelvic pain, it is recommended to do yoga to reduce the pain if the doctor decides. Exercises such as the bird movement, the plank movement, the site plank movement, the open arms plank movement, the plank movement with the leg up and the plank movement with the extended leg all play a significant role in strengthening the pelvis and reducing its pain.
♦ Limited pelvic flexibility: Some yogas contribute to the improvement of discomfort related to this area by helping to increase the flexibility of the pelvis. Exercises such as the bird movement, the plank movement, the side plank movement, the open arms plank movement, the high leg plank movement and the extended leg plank movement all play a role in increasing the strength of the pelvis.
♦ Weakness of the pelvic floor: Among other capabilities, May Yoga pointed out its role in eliminating muscle weakness. Exercises such as the bird movement, the plank movement, the site plank movement, the open arms plank movement, the high leg plank movement and the extended leg plank movement all play a role in strengthening the pelvic floor.
♦ Pelvic muscle injuries: Yoga exercises help to improve pelvic muscle injuries. Exercises such as the bird movement, the plank movement, the site plank movement, the open-arm plank movement, the high-leg plank movement, and the extended-leg plank movement are all very useful in improving muscle injuries.
♦ Hip Pain: If you are suffering from hip pain, you can improve your pain significantly by paying attention to hip yoga exercises. Exercises such as the plank move, site plank move, open-arm plank move, leg-up plank move, and leg-extended plank move are all helpful in reducing hip pain.
What are the best yoga movements for the pelvis?
Yoga has a variety of ways to maintain pelvic health, and we tried to point out some of the most important ones below:
♦ Kegel exercises: Kegel exercises are among the first yoga movements for the pelvis. In this group of exercises, to increase the strength and power of the pelvic floor muscles, as well as the person’s control over these muscles, measures are taken to contract and relax them. To perform these exercises, you need to imagine that you are sitting on a marble and you intend to lift the marble with your hip muscles. For this purpose, it is necessary to tighten your muscles and stay in this position for three seconds, then release the muscles with three counts. For best results, focus only on tightening the pelvic floor muscles.
♦ Bridge position: Among other yoga movements that help engage the pelvic muscles and strengthen them, we can mention the bridge movement. This yoga pose, which focuses on bridging the back and opening the chest, is performed by lifting the hips and sternum while pressing the arms under the mat to create a bridge-like position with the body to create maximum stretch in the body.
♦ Malasana (squat position): Another yoga movement for the pelvis is the squat, which will open the hips and create tension in the pelvic area and increase its flexibility. Malasana is a semi-seated yoga pose that is very beneficial for the pelvis, lower back and digestive system. This movement stimulates the sacral chakra that governs sexual desires. To perform this movement, you should open your legs shoulder width apart; Then put your palms together and hold them in front of your face.
♦ Butterfly Pose: This yoga move stretches the inner thigh and groin and supports hip flexibility. Sit in a seated position and slowly bend your knees and touch your heels together. Sit straight and without hunching and spread your shoulder width wide. In this position, pull your shoulders back and down and stay in this position for five minutes. To rest, you can stretch your legs and lean on your hands behind your back.
♦ Upavishta (forward bend with open legs): This yoga pose for improving the pelvis creates tension in the pelvis and inner thighs and opens them up. To perform this movement, first sit on the floor and stretch your legs. Slowly and without putting pressure on yourself, keep your legs open to an angle of 180 and open your hips as far as you feel a stretch. Keep your ankles in such a way that your toes are facing the sky. In this position, avoid turning your hips inward and keep your knees up.
♦ Apanasana (knee-to-chest position): These yoga movements for hip pain reduce tension in the hip and back. In this movement, which is a kind of lying on the back, both knees or one of them is pulled into the chest. To perform this movement, lie on your back and keep your legs together. With an exhalation, pull your knees toward your chest, wrap your arms around your calves, and slowly pull your legs toward your torso. Breathe while staying in this position and relax your body by exhaling during exhalation.
♦ Mula Bandha (Root Lock): This movement causes pelvic floor muscles to contract to direct energy and increase stability. For this movement, sit away from any tension and be comfortable. Assume that you need to urinate and excrete; But you are not able to do it now. In such a situation, try to prevent your urine and feces. This movement strengthens the pelvic floor muscles. To do the movement correctly, first do it with four tail numbers; Then tighten the muscles for 12 counts and then release the pelvic floor and exhale.
Remember to consult a yoga instructor before attempting poses you are unfamiliar with, especially if you have a medical condition or other concerns.
The most important benefits of yoga movements for the pelvis
In the rest of this article, we are going to point out some of the most important benefits of yoga for the pelvic floor muscles:
♦ Strengthening the pelvic floor muscles: As we mentioned in the previous section, some types of yoga movements such as bridge, butterfly and squat etc. play a significant role in strengthening the pelvic floor muscles and support the internal organs of the pelvis and its overall stability. They improve.
♦ Flexibility: Poses like butterfly and upavishta improve hip flexibility and can reduce discomfort and improve range of motion.
♦ Blood circulation: Yoga movements increase the health of the reproductive organs and reduce the risk of problems such as varicose veins by helping the blood flow in this area.
♦ Help to improve digestion: Some yoga movements by stimulating the abdominal organs cause better digestion and less bloating and can indirectly benefit the pelvis.
♦ Relaxation and stress reduction: Since yoga movements are focused on deep breathing and various methods of nerve relaxation, it can reduce tension in the pelvic area and relieve stress and discomfort of patients.
♦ Improved body posture: This movement causes better posture of the body and reduces the pressure on the back and pelvis and helps to maintain proper alignment of the pelvic bones.
♦ Mind-Body Connection: Meditation exercises during yoga help you become more aware of your body, including the sensations in your pelvis, and release any discomfort or tension.
♦ Preventive benefits: Regular practice of yoga prevents pelvic floor disorders, urinary incontinence and other issues related to weakening of the pelvic muscles.
♦ Improving pelvic floor function: Regular pelvic floor exercises strengthen the pelvic floor muscles and help prevent problems such as urinary incontinence and problems related to pelvic floor muscle weakness.
The important point is that the benefits of yoga can be different depending on the person and his physical condition in different people.
Which yoga movements are suitable for widening the pelvis?
Yoga exercises and other sports can be used to widen the pelvis. In this section, we tried to mention some yoga movements to widen the pelvis. All of the exercises we mention below are useful for strengthening and stretching the pelvic floor muscles, improving flexibility, and promoting overall pelvic health, however, be sure to consult a professional before doing them.
In the following, we refer to these movements:
♦ Supta Badha Konasana (Reclining Limited Angle Asana): To perform this move, lie on the floor with your feet together and your knees apart. This movement causes stretching of the muscles and fascia in the perineum between the anus and the reproductive system.
♦ Tadasana (Mountain Asana): To perform this pose while standing, place your feet hip-width apart and your arms at your sides. In addition to improving posture and balance, this movement is considered one of the yoga movements for widening the pelvis and indirectly guarantees the health of the pelvis.
♦ Utkatasana (Chair Asana): To perform this yoga pose to open the pelvis, you have to squat with your knees bent while keeping your arms above your head. This movement strengthens the muscles of the pelvic floor and improves the strength of the lower body.
♦ Virabadar Asana (Warrior’s Asana): It is one of the yoga movements to widen the pelvis. To perform it, you jump forward with one leg and stretch your arms on both sides of your body. In addition to its role in widening the pelvis, this movement is also useful for strengthening the legs, hips and pelvic floor muscles.
♦ Ananda Balasana (Happy Child’s Asana): This movement can be mentioned among other yoga movements to open the pelvis. To perform this movement, you need to lie on your back and hold the outer parts of the legs and bring the knees to the armpits. In addition to stretching the inner thigh and groin, this movement causes better flexibility in the hip area.
The point is that although yoga can be a useful part of a treatment plan for pelvic floor dysfunction, it is recommended that you first consult with a doctor about your specific condition and the cause of your pelvic pain so that they can determine the best approach for you. They will tell you if these types of movements are suitable for you or not.
The effectiveness of yoga movements to strengthen the pelvic muscles
The effect of yoga movements on pelvic strength is done by strengthening and stretching the muscles of the pelvic floor. Pelvic floor muscles consist of a group of muscles and fascia that extend from the pubic region in front of the pelvis to the coccyx and the ischial ridges.
These muscles, which consist of muscle bands called sphincters, cover the urethra, anus, and vagina by creating a profession or bed for the body around the urethra. With the contraction of the pelvic floor muscles, the organs are pulled up and the sphincter bands are compressed.
In the following, we point out the effect of yoga movements to strengthen the pelvic muscles, improve flexibility and promote its health:
♦ Strengthening: Some yoga movements, including mountain asana, chair asana and warrior asana, play a significant role in strengthening the pelvic floor muscles and improving overall lower body strength.
♦ Stretching movements: Some yoga movements, including lying asana, happy child’s asana, etc., help to increase the flexibility of the pelvic area and strengthen it by stretching the inner part of the thighs and the groin area.
♦ Nerve relaxation: Yoga breathing exercises and some movements such as the child’s pose play a role in soothing and relaxing the pelvic floor muscles.
The need to see a pelvic specialist to perform yoga exercises
Since pelvic pain can be a warning sign of many underlying diseases, it is recommended to consult a doctor for your pelvic pain before doing yoga. In the following, we are going to point out some of the most important reasons why you should consult a specialist before starting yoga movements:
♦ Correct diagnosis: only a specialist doctor can determine whether yoga is a suitable treatment option for the patient by diagnosing the main cause of hip pain. Pelvic pain may be caused by various diseases such as endometriosis, pelvic inflammatory disease and interstitial cystitis. Correct diagnosis can determine whether yoga practice is suitable for the specific conditions of each patient.
♦ Injury avoidance: some yoga movements are not suitable for certain medical problems or injuries and can even be harmful. Consultation with a medical professional will identify possible risks and ensure the safety and positive effect of yoga practice.
♦ Specific guidance: The doctor can provide the patient with specific guidance of yoga movements in a treatment program for hip pain according to the needs and medical history of each person.
Possible risks of yoga for hip pain without consulting a doctor
If you plan to use yoga exercises to relieve your pelvic pain, keep in mind that without consulting a doctor, you may face the following risks:
♦ Doing the moves incorrectly: If you don’t get proper guidance for doing the moves, it is possible to do the yoga moves in the wrong way or do inappropriate moves that aggravate your particular condition or cause more injury. Some yoga asanas are not suitable for certain conditions or may even aggravate the patient’s pain.
♦ Delay in recovery: performing those yoga movements that are not suitable for a patient’s condition, not only does not have an effect on improving his process; Rather, it may delay the treatment or waste the patient’s time for proper treatment.
♦ Lack of adequate supervision: When you do yoga exercises arbitrarily and personally, there is a possibility that due to the lack of proper supervision, some yoga exercises will be performed incorrectly, and this issue will cause more damage or discomfort to the patient. .
♦ Unknown or untreated underlying diseases: Pelvic pain may be a symptom of various underlying diseases that the patient has not yet noticed or treated. A consultation with a doctor can identify any possible underlying disease and determine whether a treatment program such as yoga is suitable for the individual.
How long it takes to see improvement in hip pain with yoga
The length of time required to see the improvement of pelvic pain with the help of yoga movements for pelvic pain depends on the medical conditions of each person and the main cause of his pain, therefore, a single prescription cannot be applied to everyone. However, according to the research conducted, by doing four to eight weeks of regular yoga practice, you can see positive results in the patient’s recovery process.
During studies conducted at the National Biotechnology Information Center, after eight weeks of regular yoga intervention, patients with chronic pelvic pain have seen a significant reduction in pain intensity and improvement in their quality of life.
On the other hand, according to another study conducted in 2018, women with endometriosis saw a reduction in chronic pain and an improvement in their quality of life after practicing yoga twice a week for eight weeks.
In another study, those patients with hip pain who practiced yoga continuously for three months, their hip pain symptoms were significantly reduced and improved.
final word
Incorporating yoga movements for the pelvis into a comprehensive pelvic pain management strategy can be beneficial in dealing with the challenges of pelvic discomfort in patients. Combining physical exercises, controlled breathing, and mindfulness techniques all play a role in increasing flexibility, reducing muscle tension, and increasing mind-body connection. However, yoga movements to open the pelvis are probably not an independent treatment solution; But it can be considered as a supplement to medical treatments and therapeutic interventions. Our advice to you is that if you suffer from such a complication, you must visit our clinic to benefit from the expertise and expertise of its doctors and achieve the best results.
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