TheHotYogaDoctor

Hi,

I started Bikram Yoga 5 weeks ago, but when I have a stretch exercise for example janushirasana or dandayamana i getting pain between my leg (upper hamstring) and butt

Be careful with that one.  I injured my hamstrings in that area and dealt with that injury for a few years before giving in and going to a physical therapist last summer.  I’m better now, but am cautious to keep it from happening again.  In my case, I think that I got the original injury from aggressive overstretching in an air-conditioned room (not Bikram yoga).  As I continued yoga and other exercise with the injury, my hamstrings developed more and more scar tissue and lost flexibility AND strength.  The loss in flexibility in the belly of the hamstring muscle caused injury in the connection at the very top of the hamstrings and became more and more painful.  I was AMAZED at how demonstratively weak my hamstrings were by the time that I went to the physical therapist.

Hi Aaron

Thank you Cindy for jumping in and explaining what I would also have done. As it happens Cindy and I have similar experiences with injured hamstrings which with over working became injured. This meant the yoga didn’t help heal it but actually exacerbated the situation.

It would be remiss of me not to mention that you could simply be practicing these poses with wrong technique. Often what happens in Janushirasana or other poses that use the same kind of pose mechanism is that the student tries so so so hard to straighten their leg before they are ready. The head may or may not be on the knee (usually not on it). So without me simply guessing from a myriad of possibilities, you can help me by answering a couple of questions.

What I would like you to do is firstly tell us which poses exactly are the ones you feel the problem. You can use English or Sanskrit names - go to the Pose Gallery in the Resource Center if you need some help, or the forum main page has them listed too but without photos.

Please also tell us any other information you can think of about what you’re doing and how. Don’t worry if you can’t add details at this stage, as I will ask you questions where needed.

Do you think you have had an injury in your hamstrings? Are there any other times it feels sore or is it only in class?

That’s enough for now!

Namaste
Gabrielle

First of all thank you Yogalifer and Gabrielle for the quick response.
Today I have my yoga lesson and still have the pain in my left under butt.
I think you have right that I tried so hard to straighten my legs.
The pain starts by the last excercise of the Half Moon Pose when I bent foreover too grip my hiels. With the exercise Standing Separate Leg Intense Stretching Pose and Standing Separate Leg Head To Knee Pose give also the pain and the most pain i get with the exercise Head To Knee Pose combined with Intense Stretching Pose when I have to grap my feet with a bending leg.

Hi Aaron

You are not alone! This is one of the most common problems in hot yoga. If you haven’t already please go and read Opening Up Your Hamstrings In Hot Yoga.

If you want a ton more information and precise techniques then you will find it in my Pose Tutorials. There are several titles in there which will help you. Actually one of them covers both Hands to Feet and Separate Leg Intense Stretching (2 of your big culprits ). Another one which is worth considering is the combined tutorial on Floor Intense Stretch and Sit-Up.

I don’t think it’s wise to rule out hamstrings damage at this time but the techniques mentioned above will at least protect your body instead of further cause damage.

Namaste
Gabrielle

Hi Gabrielle,

Thank you for the tips, I’m gonne read it all maybe its helpfull.
Now its hard too do bikram because my but/hamsting hurts too much.
Its difficult for me to take some rest

greetz