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,
Some of us seem to fall over more often than other runners – years ago, I used to have the occasional tumble, maybe you do too?!
Now, obviously there are rogue factors that we can’t do anything about: someone else falling/ crashing into us, a huge root/ rock that came out of nowhere (more on that below) – but here are the 3 most likely reasons that a runner will fall over, that with the help of yoga, we can over-come.
- Lack of core strength. There it is again, the ‘core’ cropping up in my posts but it really is the key to great running, including staying on your feet! Firstly, a strong torso means we can run with correct alignment and proper technique, making the second point below easy. Secondly, if we do trip on something, having great core strength often means we can recover from the fall before we hit the ground. What to do? All my classes, other that recovery/ Yin, involve core strengthening. But here’s a recent, core targeting video:
- Not picking up the feet. We need to be actively lifting our feet up and back (heels towards butt), as soon as they touch the ground. This ensures that feet are landing in the right place for proper alignment and technique, keeps our cadence around 180 and means we are never ‘shuffling’ and risking tripping over that rogue rock/ branch. We are purposefully lifting our feet and not shuffling or striding forwards, this will prevent the majority of falls from occurring. What to do? Get your technique checked out (perhaps on one of our courses/ retreats), work on core strength and overall posture with yoga and start thinking about lifting the heel behind, not lifting the knees or feet forward.
- Not concentrating on what you’re doing! I love that running can be social – however, you cannot deny that chatting away means a lack of awareness on the task at hand: running efficiently, so that we can run for longer, faster, injury-free!! For the runner with the perfect technique that comes naturally with ease, this is less of an issue but for so many runners, running with proper technique requires focus. Even when correct technique becomes natural, staying mindfully aware of our body and surroundings is going to greatly reduce falls and other injuries. What to do? The gaze should be forward, so that we can see any obstacles ahead, occasionally dropping the gaze down but generally keeping the head upright. The right combination of yoga will help with strength and posture, but also with the ability to become really aware of our own body and surroundings, and to actually help us enjoy the process of the running itself, not just the social aspect 😉
Let us know your experiences in the comments just below!
If you’re interested in ‘running better with yoga’, take a look at our One Day Course, and the Weekend Retreat here.