The glutes are the largest muscles in our body. Underusing these important tissues can ultimately lead to knee and back pain. And when we sit for long periods of time, they can basically “forget” to fire and support the pelvis a condition known as gluteus medius tendinopathy, gluteal amnesia, or dead butt syndrome (DBS). That’s right: Dead butt syndrome is real! And although it mostly affects the sedentary, active people may also experience DBS if they sit for hours at a time.
Our glutes are responsible for acceleration and balance when we move. They’re also key for supporting our back, our sacrum, our core, the healthy functioning of our lower joints, and even for stimulating the pelvic floor. Lack of effective glute engagement may tilt the pelvis and cause strain on the low back or knees even in some of our favorite yoga poses.
We know that exercise is great for our general health, but can mindful movement like vinyasa yoga also boost our immunity?
“Exercise and movement are very important for supporting our immunity and overall health,” says Dr. Vani Gandhi, an infectious diseases and integrative medicine specialist at the Icahn School of Medicine at Mount Sinai. But when it comes to immunity, not all forms of exercise are equal.
“There’s a relatively new field of medicine called exercise immunology,” Gandhi says. “Studies have shown that moderate exercise can activate immune cells, which have anti-inflammatory effects. On the other hand, evidence shows that high-intensity exercise, like intense competition events, is associated with physiologic and metabolic stress, which are linked to immune system dysfunction and inflammation. A short yoga session or a 45-minute walk is very different on the body compared to a 26-mile marathon race.”
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Spring has sprung, and by the looks of our most popular stories from April, our readers are feeling a bit tense. Whether you’re looking for poses that will help relieve your achy muscles or for tips on how to clear your closets (and your mind) through minimalism, we’re here to support you through this transitional season and all the months that follow.
Here, a collection of some of our most popular pieces from April 2021. We hope they inspire you to get to your mat or learn something new.
The hamstrings flex the knee and extend the hip, meaning they’re used every day for walking, climbing stairs, or riding your bike, so it’s crucial to give them the care they need. These classic yoga poses will help stretch and soothe your muscles, so you can keep moving.
How to:
Feet and knees should be parallel to one another.
Place a block on the narrowest setting between the inner thighs, as close to the pubis as is comfortable.
Drive the heels of the feet into the mat to tuck the tailbone toward your feet, scooping the low belly in and sealing your low back on the mat.
Squeeze block between your thighs as you lift the hips.
Roll your inner thighs down and lengthen the tailbone toward the backs of the knees.
Reach your knees forward, contracting your thighs and softening your gluteals a little.
Draw your heels back simultaneously, engaging your hamstrings. Try lifting your heels to create more space in the low back.