Yoga & Piriformis Pain

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Your piriformis muscle lies deep in your buttocks, connecting your sacrum to your outer hip bone and thigh bone. Since it’s made use of in activities like walking and running, the piriformis is a prime candidate for overuse injuries. Stretching the muscles of your hips and legs prior to and after working out can be beneficial. Yoga is likewise an excellent supplemental exercise that’s positions to assist stretch your hips and legs, assisting to increase your versatility and strength.

Piriformis Syndrome

Piriformis disorder is identified by discomfort in your hip or buttocks that can radiate down one leg. Stress in the piriformis muscle is usually at the root of your discomfort, although this tight muscle can, gradually, impact your hip joint and sciatic nerve. According to Spine Universe, a chronically tight piriformis muscle can produce bursitis, or a swelling of a fluid-filled sac that rests between bones, in addition to sciatic nerve squeezing. Enabling ample rest between days of intense workout as well as proper extending of the muscle can be advantageous in preventing piriformis pain. Nonetheless, if you’ve acute pain, ice and rest the muscle before stretching or working out.

Yoga Benefits

Yoga is a mind-body practice that combines physical and psychological disciplines to attain tranquillity and handle anxiety. There are numerous types of yoga, hatha yoga is one of the most typical disciplines, concentrating on breathing and poses or postures, called asanas, that stretch and reinforce your body. Yoga can help lower tension, battle chronic illness and assist you handle your weight. It’s likewise an exceptional means to enhance your physical fitness, through the asanas you can attain better balance, versatility, array of motion and strength.

Fire Log Pose

One yoga asana to extend your external hips and your piriformis muscle is fire log pose. Your body will need to be warmed up before trying this position, as it’s 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’s 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 posture for one minute or more before switching sides.

Half Lord of the Fishes Pose

A gentler stretch than fire log posture, half lord of the fishes is an exceptional asana to target your piriformis muscle along with stretch your back and spinal column. Sit on the floor with your butts support by a folded blanket. Flex both knees, putting both feet flat on the floor. Let your right knee be up 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 upper body to the left so that your chest is toward your left inner thigh. Place your right elbow on the exterior of your left knee. You can look over your left shoulder or leave your neck neutral. Hold the position for 30 seconds or longer and then change sides.