Your piriformis muscle lies deep in your buttocks, connecting your sacrum to your outer hip bone and thigh bone. Because it is used in activities like walking and running, the piriformis is a prime candidate for overuse injuries. Stretching the muscles of your hips and legs before and after working out can be beneficial. Yoga is also an excellent supplemental exercise that has poses to help stretch your hips and legs, helping to increase your flexibility and strength.
Piriformis Syndrome
Piriformis syndrome is characterized by pain in your hip or buttocks that can radiate down one leg. Tension in the piriformis muscle is usually at the root of your pain, although this tight muscle can, over time, affect your hip joint and sciatic nerve. According to Spine Universe, a chronically tight piriformis muscle can produce bursitis, or an inflammation of a fluid-filled sac that rests between bones, as well as sciatic nerve compression. Allowing adequate rest in between days of intense exercise as well as proper stretching of the muscle can be beneficial in preventing piriformis pain. However, if you have acute pain, ice and rest the muscle before stretching or exercising.
Yoga Benefits
Yoga is a mind-body practice that combines physical and mental disciplines to achieve peacefulness and manage stress. There are many types of yoga; hatha yoga is one of the most common disciplines, focusing on breathing and poses or postures, called asanas, that stretch and strengthen your body. Yoga can help reduce stress, fight chronic disease and help you manage your weight. It is also an excellent way to improve your fitness; through the asanas you can achieve better balance, flexibility, range of motion and strength.
Fire Log Pose
One yoga asana to stretch your outer hips and your piriformis muscle is fire log pose. Your body will need to be warmed up before attempting this pose, as it is a strong stretch. Sit on the edge of a folded blanket with your knees bent and feet on the floor. Sit up straight, pulling your shoulder blades together and sit cross-legged with your left ankle under your right. Slide your left foot over until it is to the outside of your right hip and bring your right leg up, resting your right ankle on your left knee. Flex your right foot. Hold this pose for one minute or more before switching sides.
Half Lord of the Fishes Pose
A gentler stretch than fire log pose, half lord of the fishes is an excellent asana to target your piriformis muscle as well as stretch your back and spine. Sit on the floor with your buttocks support by a folded blanket. Bend both knees, placing both feet flat on the floor. Let your right knee fall to the floor and slide your right foot underneath your bent left leg so that your right foot comes to the outside of your left hip. Plant your left foot on the outside of your right knee. Exhale and turn your torso to the left so that your chest is toward your left inner thigh. Place your right elbow on the outside of your left knee. You can look over your left shoulder or leave your neck neutral. Hold the pose for 30 seconds or longer and then switch sides.
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