Posts Tagged ‘piriformis’

best piriformis exercises

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,


Yoga for Piriformis

Quick Yoga for Piriformis Relief

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,