6 Yoga Poses for Lifeless Butt Syndrome

The tech age has introduced with it a number of well-known maladies. I wrote about Textual content Neck and Textual content Claw approach again in 2015. However I discovered solely lately about yet one more bodily byproduct of an excessive amount of desk sitting with a reasonably dramatic title: Lifeless Butt Syndrome.

By now, you’ve most likely heard the phrase “sitting is the brand new smoking.” Analysis has proven that sitting for lengthy hours in entrance of a pc may cause a variety of hostile well being results, and might even shorten our lives. Right here’s what the Mayo Clinic has to say:

“Analysis has linked sitting for lengthy intervals of time with a variety of well being issues. They embrace weight problems and a cluster of circumstances — elevated blood strain, excessive blood sugar, extra physique fats across the waist and unhealthy levels of cholesterol — that make up metabolic syndrome. An excessive amount of sitting total and extended intervals of sitting additionally appear to extend the danger of loss of life from heart problems and most cancers.”

Whereas the Mayo Clinic didn’t point out Lifeless Butt Syndrome, we are able to add that to the checklist.

What Causes Lifeless Butt Syndrome?

Lifeless Butt Syndrome, extra delicately known as “Gluteal Amnesia,” happens after we habitually sit for lengthy intervals. Jobs that require a number of laptop time, or just dwelling a sedentary way of life and eschewing train may be culprits.

Once we sit for lengthy intervals, over time, our hip flexors shorten. This causes an anterior tilt within the pelvis that maintain the glutes from with the ability to contract absolutely. Not solely can this trigger the glutes to go dormant, however it could actually additionally trigger issues within the low again and legs.

Our glutes, together with gluteus maximus, medius and minimus, work collectively to maintain us upright. They’re key in propelling us ahead after we stroll or run. The glutes stabilize the pelvis and maintain it aligned. These highly effective muscle tissue are the first hip extenders. They, together with different muscle tissue of the posterior chain, permit us to stroll, climb stairs, decide issues up off the ground (and rise again as much as standing), carry heavy objects and stand on one leg. In a phrase, sturdy glutes are very important to on a regular basis functioning.

How Do You Know if Your Glutes Have Gone Dormant?

Listed below are just a few of the indications that you simply is likely to be experiencing Lifeless Butt Syndrome:

• Tight hip flexors may cause issue in standing upright. This might lead to low again ache and poor posture normally. For those who discover that your torso leans ahead a bit, this could possibly be the results of tight hip flexors.
• Lifeless Butt Syndrome may cause poor stability. When our glutes can’t contract, our entire our bodies lose stability. If we’re chronically bent ahead due to inactive glutes and tight hip flexors, our skeletons can’t align correctly, which might throw our stability off.
• Inactive glutes may trigger you to really feel weak point in your decrease physique throughout train equivalent to yoga, mountain climbing, strolling, operating or bicycling. You may really feel as in case your glutes don’t have interaction whenever you attempt to contract them throughout yoga or different train.
• Over time, it’s possible you’ll start to expertise knee or foot ache due to the misalignment of your skeleton.
• You could be extra liable to points equivalent to patellofemoral syndrome, iliotibial (IT) band syndrome, piriformis syndrome and herniated discs.

How Can Yoga Assist Reawaken Your Glutes?

The excellent news is that Lifeless Butt Syndrome doesn’t must be our everlasting state. With focused train, we are able to reactivate our glutes, usually inside just a few months. There are many yoga poses that strengthen the glutes and/or stretch the hip flexors. Along with strengthening, stretching the glutes to facilitate blood circulation can be a good suggestion.

Whereas the poses beneath will not be the one ones that may assist get up your glutes, they’re all simply accessible to yoga practitioners of all physique sorts and expertise ranges. When you’ve practiced these for some time, see if you happen to can provide you with extra poses that activate your glutes.

6 Yoga Poses for Lifeless Butt Syndrome

Parsva Balasana (Fowl Canine Pose with Variation)

Parsva Balasana stabilizes the core (back and front), promotes stability and prompts the glutes. This put up describes the essential model of the pose.

For those who’d prefer to juice it up a bit, loop a resistance band across the insteps of each ft. Stretch your proper leg again, then return to fingers and knees, maintaining each fingers on the ground, and maintaining your torso secure. Repeat this motion 10 to fifteen instances, then change to the left leg. You’ll wish to begin with a light-weight band and progress to the following degree of resistance band when the train begins to really feel too simple.

Anjaneyasana (Crescent Lunge Pose)

So as to have the ability to contract the glutes fully, the hip flexors should have the ability to lengthen. Lunge poses stretch the quadriceps and hip flexors. There are different poses that may assist you stretch your hip flexors, equivalent to Supta Ardha Virasana (Reclining Half Hero’s Pose). However Crescent Lunge is simpler on the knees, since your again knee shouldn’t be hyperflexed within the pose. Whilst you’re within the pose, have interaction the glutes of your again leg. Take 5 to 10 deep breaths on either side.

Virabhadrasana I & II (Warrior I & II Poses)

Warrior I & II are just like Crescent Lunge in that they stretch the hip flexors. In addition they provide the alternative to actively have interaction the glutes of your again leg. I discover this glute motion to be notably useful in Virabhadrasana II.

Salabhasana (Locust Pose)

Child Backbends are a number of the strongest poses for strengthening the again physique, together with the glutes. Whenever you observe Locust Pose and its variations, the muscle tissue in your again physique are the only drivers of the motion. In poses equivalent to Bhujangasana (Cobra Pose) and Urdhva Mukha Svanasana (Upward Dealing with Canine Pose), the help of your arms takes a number of the work out of the again. However within the Salabhasana, your again muscle tissue, together with the glutes, are doing all of the work. The variations the place you carry your legs are essentially the most highly effective glute activators.

Setu Bandha Sarvangasana (Bridge Pose)

Bridge Pose, like Locust Pose and lots of different backbends, prompts the again physique muscle tissue. You may improve the butt-busting advantages by training with a 10-pound Yoga Sandbag positioned throughout your hip joints. You may both keep within the pose for five to 10 deep breaths, or do 10 to fifteen repetitions, transferring comparatively slowly out and in of the pose.

Supta Ardha Padmasana (Reclining Half Lotus Pose)

After training partaking the glutes, it’s essential to stretch them out as effectively. This can assist improve blood circulation to the muscle tissue. Gomukhasana (Cow Face Pose) is among the handiest poses for stretching the hip rotators and extenders. However Cow Face Pose may be difficult for some individuals’s knees. Reclining Half Lotus Pose is a extra accessible possibility. You may all the time observe each poses, after all. However observe Reclining Half Lotus Pose first, to organize your hips for Gomukhasana.

Wrapping It Up

The poses above are a number of the handiest poses I do know to counteract Lifeless Butt Syndrome, however there are loads extra within the yoga canon. Additionally, the poses listed above don’t embrace any twists or lateral bends. You’ll want to sprinkle a few of these actions into your observe so that you simply handle all of the other ways your backbone can transfer out of its impartial place.

Then, simply as essential, take time to observe Savasana (Corpse Pose) after you observe. This can assist you combine the work you’ve achieved.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed by Rodmell Press. Her third guide is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Pink Rock Rondo, whose DVD received two Emmy awards in 2010.