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 means again in 2015. However I discovered solely lately about one more bodily byproduct of an excessive amount of desk sitting with a quite dramatic title: Lifeless Butt Syndrome.

By now, you’ve in all probability heard the phrase “sitting is the brand new smoking.” Analysis has proven that sitting for lengthy hours in entrance of a pc could cause a spread 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 durations of time with various well being considerations. They embrace weight problems and a cluster of circumstances — elevated blood stress, excessive blood sugar, extra physique fats across the waist and unhealthy levels of cholesterol — that make up metabolic syndrome. An excessive amount of sitting general and extended durations of sitting additionally appear to extend the danger of demise 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 record.

What Causes Lifeless Butt Syndrome?

Lifeless Butt Syndrome, extra delicately known as “Gluteal Amnesia,” happens after we habitually sit for lengthy durations. Jobs that require numerous pc time, or just dwelling a sedentary life-style and eschewing train might be culprits.

After we sit for lengthy durations, over time, our hip flexors shorten. This causes an anterior tilt within the pelvis that preserve the glutes from with the ability to contract absolutely. Not solely can this trigger the glutes to go dormant, however it may 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 preserve 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, choose issues up off the ground (and rise again as much as standing), carry heavy objects and stand on one leg. In a phrase, robust glutes are very important to on a regular basis functioning.

How Do You Know if Your Glutes Have Gone Dormant?

Listed below are a number of of the indications that you simply may be experiencing Lifeless Butt Syndrome:

• Tight hip flexors could cause issue in standing upright. This might end in low again ache and poor posture on the whole. For those who discover that your torso leans ahead a bit, this could possibly be the results of tight hip flexors.
• Lifeless Butt Syndrome could cause poor steadiness. When our glutes can’t contract, our complete 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 steadiness off.
• Inactive glutes would possibly trigger you to really feel weak point in your decrease physique throughout train resembling yoga, mountain climbing, strolling, working or bicycling. You would possibly really feel as in case your glutes don’t interact while 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 might be extra susceptible to points resembling 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 should be our everlasting state. With focused train, we are able to reactivate our glutes, usually inside a number of 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 stream can be a good suggestion.

Whereas the poses beneath usually are not 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 for those who can give you extra poses that activate your glutes.

6 Yoga Poses for Lifeless Butt Syndrome

Parsva Balasana (Chicken Canine Pose with Variation)

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

For those who’d prefer to juice it up a bit, loop a resistance band across the insteps of each toes. Stretch your proper leg again, then return to arms and knees, retaining each arms on the ground, and retaining your torso steady. Repeat this motion 10 to fifteen instances, then swap to the left leg. You’ll wish to begin with a light-weight band and progress to the subsequent stage of resistance band when the train begins to really feel too straightforward.

Anjaneyasana (Crescent Lunge Pose)

So as to have the ability to contract the glutes utterly, the hip flexors should be capable of lengthen. Lunge poses stretch the quadriceps and hip flexors. There are different poses that may allow you to stretch your hip flexors, resembling Supta Ardha Virasana (Reclining Half Hero’s Pose). However Crescent Lunge is simpler on the knees, since your again knee just isn’t hyperflexed within the pose. Whilst you’re within the pose, interact 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. Additionally they provide the alternative to actively interact 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 real drivers of the motion. In poses resembling Bhujangasana (Cobra Pose) and Urdhva Mukha Svanasana (Upward Dealing with Canine Pose), the assist 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 elevate your legs are probably 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 possibly can improve the butt-busting advantages by practising with a 10-pound Yoga Sandbag positioned throughout your hip joints. You possibly can 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 practising participating the glutes, it’s necessary to stretch them out as effectively. This may assist improve blood stream to the muscle tissue. Gomukhasana (Cow Face Pose) is without doubt one of the handiest poses for stretching the hip rotators and extenders. However Cow Face Pose might be difficult for some individuals’s knees. Reclining Half Lotus Pose is a extra accessible choice. You possibly can at all times 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 lots extra within the yoga canon. Additionally, the poses listed above don’t embrace any twists or lateral bends. You should definitely 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 necessary, take time to observe Savasana (Corpse Pose) after you observe. This may allow you to combine the work you’ve executed.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed by Rodmell Press. Her third ebook 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 Purple Rock Rondo, whose DVD received two Emmy awards in 2010.