Yoga butt - what to avoid?

I've been struggling with yoga butt for a few weeks. I have booked an appointment with a physical therapist - but the first available appointment was in february.... yey..

So in the meantime I'm not sure what to do. I do the hamstring strengthening exercises adviced in several online resources on how to treat it.

I'm also trying to avoid stretching my hamstrings. When doing yoga, I have a very generous bend in my knees in all kinds of forward folds. But that does not seem to be enough, I still get increased pain after doing yoga.

Are there any other poses I should avoid doing, or modify somehow? I notice that I feel pain in pidgen pose, so I avoid doing that, but in other poses, I don't feel any pain while doing it, but notice increased pain a few hours later. So I'm not sure what causes it, and hence, what to stop doing.

I'm autistic, and struggle a lot with changes in routine, and yoga is something that is really important to help me regulate my nervous system. So not doing it at all is very difficult :(

Edit: for those who don't know what yoga butt is: common yoga injury, to the tendons where the hamstring meets the but, commonly caused by overstretching the hamstrings, or overloading them in stretched state. Common injury from yoga, running, and lifting. Medical term: proximal hamstring tendonopathy.