Best Exercises for Piriformis Syndrome

So, you might know that the piriformis is a fairly small, pretty deep muscle that externally rotates the hip, amongst other roles. It runs from the sacrum to the top of the thigh bone, so is located pretty much in the centre of your butt.

Piriformis syndrome symptoms, of pain and tingling down the leg, occur when an excessively tight piriformis compresses the sciatic nerve. Symptoms can appear similar to sciatica, although they are two different complaints, with sciatica originating up the spine.

This is part 2 of my classes on yoga for piriformis – you don’t need to have done part 1 first but you can find it here

As always, practice mindfully, staying aware of any current limitations. For example, Pigeon pose which we visit in this class isn’t appropriate if you have any knee pain in the position, or if tightness in the hips prevents you from coming comfortably into the position. 

This class is all on the floor and you won’t need any props, other than perhaps a cushion or folded blanket, so grab your mat and give it a try…



In this class we covered:

1. Supta Baddha Konasana pelvic lifts

2. Deer 

3. Pigeon lifts.

What was your experience in each of these? I’d love to hear from you, just below!


All my best,


Tags: , ,