Online access
You can watch the series on any device from anywhere in the world, as long as you have internet access
Class handouts
Every practice is accompanied with a printable sequence with images and instructions in pdf format
Summary notes
Each chapter includes a brief summary of the most important ideas about each physiological system
Online support
You can ask your questions about the course any time – your teacher is always ready to help
This Yoga Series for Butt Discomfort and Hip Tension is for you if you:
1. Experience a nagging discomfort in the middle, on the side, or at the bottom of your buttock;
2. Sit or drive a lot and do other recurring activities that leave your hips achy and stiff;
3. Want to keep your hips strong and balanced by working with all the muscles that support the hip joint methodically and systematically;
4. Want to get more ideas on how to work with the hips in your yoga classes and private sessions in a way that’s accessible to most students.
Please note
This series is not appropriate for very recent, acute injuries—your body will need some time to heal before you begin to work with it. So be sure to wait at least two to three weeks before you begin the program. And, of course, depending on what’s going on, it is always best to consult your doctor before you begin any new movement program. Please feel free to show your doctor the printed yoga sequences that accompany the practice videos to ensure that those movements are safe for your specific situation.
How long have you lived with this?
Having a literal pain in the butt is not fun; it can make walking, sitting, and sleeping difficult and uncomfortable. The pain in the butt can be a result of an injury or just everyday dysfunctional movement patterns. It can also be due to age-related degenerative changes in the body. But it is almost always accompanied by chronic muscle contraction somewhere in the hips and imbalanced muscle development.
About the series
In this six-week yoga series we will focus on releasing chronic muscle contraction and restoring balanced relationships between different muscles that move and support the hips. Even if you know where your chronic contraction is, it is best to follow this series order because each new practice builds on movements and information presented in the previous one. The intensity of the practices builds gradually as well. We recommend that you do each practice at least three times before moving on to the next one.
What you get
This series includes six yoga classes, a bonus short practice video and printouts of all seven practice sequences. Each series starts with shorter, more accessible practices and then gradually builds in length and intensity. We recommend that you do each practice within the series at least three times before moving on to the next lesson to make sure that your body becomes familiar with the movements and integrates them.
How it works
Because the hips are weight-bearing joints in your body, the main purpose of this series is to create strength and stability in your hips, so there will be very few “stretchy” movements. Stretching can be counterproductive when we are dealing with chronic muscle contraction, as it can interfere with injury healing and destabilize the joints. Instead, we focus on contracting the structures around the injured areas to increase blood flow, facilitate healing, and develop stability.
What to focus on
When you follow the videos, please be sure to pay attention to small details and specific instructions—in yoga how you do movements is just as important as what you do. You will also need to move with your breath and keep your attention focused on the target area to avoid injury and get the most out of each pose. Try to stay present with your experience and notice how each movement impacts the body. And if you experience pain while attempting any movement—stop, evaluate, skip it for the time being, and rest in a comfortable position for few breaths before you continue. You can try it again next time and see if your sensations change.
Try to approach this series as an opportunity to connect to your body, to be patient with it, and to care for it. It’s the only one you have, so it’s wise to treat it with respect and appreciation.
About Olga Kabel
Hi there! My name is Olga Kabel. I’ve been practicing and teaching yoga for almost two decades. Over this period of time, as yoga had carried me over life’s peaks and valleys, I came to realize that yoga to me is not about achieving a particular physique, but more about how I handle life’s challenges, big and small, that get thrown my way. It is also about finding joy and contentment in everyday moments. To me, yoga is not just a thing to do, but a place to be—it’s a state of feeling more centered, more awake, and more aware of my experiences. This is why I practice yoga, and this is how I teach it. This is why I’ve made yoga both my profession and a way of life.
I don’t want you to miss out on the full potential of what yoga has to offer. Regular yoga practice has the power to transform any area of your life for the better. One thing that’s always fascinated me about yoga is its ability to affect change. We all know change is inevitable—our bodies and our lives go through it every single day. We cannot stop change (no matter how hard we try), but through our yoga practice, we can affect the direction of change. This redirection doesn’t need to be dramatic—even the slightest one will set you on an entirely new course. And this can show up in any area of your life, whether it’s your health, your work, your relationships, or your experiences of joy and contentment.
I wanted to say to you that I really appreciate your practice for hips. It is complete and efficient. I was so relaxed when I finished it! I only regret to have done the relaxation in my living room instead of my bed. ;D) Thank you-thank you!! And you’re welcome to create other practices similar to this one! :D)
Thank you SO MUCH for sharing your deep love and passion for yoga. You have one of THE BEST yoga websites and your videos are wonderful! You continue to inspire me both as a student and teacher of yoga. Your light shines bright. Namaste
As always with your practices some poses might not look like you’re doing much, but boy – I felt a lot while doing them! Before the sitting at the end I would add a little relaxation for the legs but all in all this is an excellent preparation for meditation. Thank you very much!
