The piriformis muscle is also known as the "tailor's muscle," named for the cross-legged pose tailors traditionally take when sewing. The muscle starts at the outer portion of your hip and wraps around your thigh to connect at your knee. The muscle is responsible for helping you lift and rotate the leg, making it very important for dancers, soccer players and runners. If you experience a tight piriformis muscle, or simply wish to gain flexibility in the thigh muscle, performing certain yoga poses can help to stretch the piriformis muscle.
Cow Face Pose
The cow face pose is a crossed-leg pose that targets the piriformis muscle. Begin by sitting with your feet together. Slowly cross your legs over each other, letting your left leg slide over your right. Stop when your knees are resting over each other. You should feel a stretch across the front of your hips all the way down to your knee. Reach your right arm behind your back, up and over your head. Grasp the right hand with your left, reaching the left hand from underhand. Hold the pose for 15 to 30 seconds. Release the stretch and repeat the exercise three times, switching which knee is on top of the other with each stretch.
Half Lord of the Fishes
The half lord of the fishes pose helps to stretch the piriformis and lower back muscles. Start in a seated position with your feet touching each other. Cross your left leg over your right, placing the outside of your right ankle just above your left knee. Tuck your bent right leg in slightly. Twist toward your right side, placing your right hand flat on the floor behind your body. Your left elbow should rest outside of your right knee, helping to deepen the twisting position. Breathe deeply for 15 seconds as you hold this pose, feeling the stretch across the front of your thigh. Release the stretch and repeat three times, then switch to stretch the opposite leg.
Cobbler's Pose
Also known as the bound-angle pose, the cobbler's pose is a piriformis stretch that can be conveniently performed throughout your day. Begin by sitting with your feet touching each other. Lean slightly forward and place your hands on the outside of each foot. As you hold the feet, do not force the knees down. Instead, let them rest naturally. Continue to lean forward until you feel a stretch in the lower back and across the thighs. Take deep, cleansing breaths as you hold this position anywhere from one to five minutes.
One-legged King Pigeon Pose
The one-legged king pigeon pose stretches different aspects of the piriformis muscle as you stretch the legs individually. Because it requires great flexibility, this exercise may require some practice to master. Start by sitting on the floor with your right leg in front of you and your left leg extended behind you. Bend the right leg, pulling it toward your body. If you are very flexible, touch the right ankle to your left hipbone. Bend your left extended leg up and arch your back to cradle your head with your foot. You can reach your arms up and over your body to enhance the stretch and bring your foot closer. Hold this position for 10 to 15 seconds, then release. Repeat the exercise on the opposite leg.
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