Piriformis is a small muscle in the centre of the butt, under the glutes. It runs from the sacro-iliac joint to the top of the thigh bone and its function is to externally rotate the hip joint ie. turn the leg outward.
Now, whether you knew it was your piriformis or not, you’ve likely been aware of it – as it has a tendency to get super tight – either from over-use, or under-use!! When it seems like you just can’t win, there are a few things that we can be doing regularly, as part of our yoga practice, to keep on top of it.
In this video I’ll be showing you 3 different exercises and yoga postures, that together, will help to:
→ release tension in the piriformis muscle
→ build strength in the smaller, deeper external hip rotators
If we can recruit the other, smaller muscles to pull their weight, we can take workload off poor piriformis, relieving potential pain.
You might be familiar with Pigeon pose (I’m going to share a great variation on this next month) but it’s certainly not the only – or the best, in my opinion – pose to release piriformis tension. So, in addition to the strength work, this video features a supine figure 4 pose, and a supine Garudasana, that both really effectively provide a stretch to Piriformis, without compromising the knee with body weight.
Always think strength + stretch when trying to treat an area.
The releasing poses should feel good, if intense – any sharp or nervy pain, stop and get it checked out.
Thank you for reading and watching. I’d love to hear from you now – do you enjoy working on this area? I find it’s a love/ hate relationship!
All my best,