Hey there, Jackie here of Jackie's Yoga Seattle today at Liz Doyle's Seattle Yoga Chalet talking about yoga exercises for the Piriformis. So if you are having issues with your Piriformis, you are likely having issues with your sciatic nerve so there's a few suggestions and poses that I have for you if you fall into this category. So any time you are coming into a fold or even in your downward facing dogs, slightly pigeon toe, so bring your toes slightly in, that literally starts to move away and relieve the muscle to stop pinching that sciatic nerve. So just give it a try and then I'm going to show you a couple poses to literally relieve that pain as well. So first I would suggest after obviously being warmed up coming into a pigeon pose. So just swinging your leg to be shin parallel to the top of your mat, swinging the back leg back, walk it back a little bit. From here untuck the toes, to be a little bit upright first just to get your alignment, eventually coming down maybe to the forearms, maybe starting to relax even further to bring the forehead down to the neck. So just taking a few breaths there to start to relax. So the next thing that I would suggest is coming to lie on your back. So we're going to be moving into a supine twist. So as you come onto the back, kick the feet up and spread the arms wide, palms face down, we're going to scissor the legs so draw your right leg in this case down as you draw your left leg across the body. Your shoulder may pop up slightly that's fine, start to try and relax down though with the upper body. As you slowly relax maybe even start to move away this thigh, trying to keep the legs nice and stable. Just take a few rests there, bend the knee to slowly come back to center and go on the next side. So those were some yoga poses for the Piriformis. I hope you found they were helpful. I'm Jackie of Jackie's Yoga, thanks.