Yoga for That (Nagging, Aching) Pain in Your Butt

06/19/2015 04:38 pm ET | Updated Jun 19, 2016

Yoga for That (Nagging, Aching) Pain in Your Butt

"The science of Yoga is the eradication of sorrows." -- Prashant Iyengar, yoga teacher, author, and son of Guru B.K.S. Iyengar

There are some things in life that we cannot change and others that we can. I recently moved to a new state and learned that if I want to register my car in said new state I HAVE to get a new driver's license. This feels like a pain in the butt since I just got a new license less than a year ago. However, the DMV has its rules, and I cannot change them, so I will take my two valid forms of ID, wait in line for several hours, and smile for the camera.

Last year, I slipped on the ice and overstretched some of the muscle group known as "The Deep Six," or the lateral rotator group, of which the most well-known is the piriformis muscle. These muscles are responsible for turning the thigh out at the hip, and mine, as a result of the slip and fall, went into spasm, causing a dull aching pain around my right buttock bone that sometimes became sharper and radiated down the outside of my leg into my ankle and foot (especially when driving).

In an attempt to ease the pain, I tried all of the classic yoga poses known to stretch these small but mightily stubborn fibers to no avail...that is, until a fellow yoga teacher taught me the following series.

It worked instantly and reminded me that there are some things in life that we can change, if we choose to. :-)



Yoga for Tight External Hip Rotators

HollyHolly Walck Kostura uses the healing practices of Ayurveda and Iyengar Yoga to secure her to the core of her being. Combining her bachelor's degree in nursing with her certification in Iyengar Yoga gives her the ability to approach her students from a place of wholeness and infuse her yoga classes with a unique flavor. Find her online at

For more from Maria Rodale, visit