What Yoga Poses Are Good for Tight Piriformis Muscles?

by Morgan Rush
For a gentle floor twist, hug your knees to your chest and then allow them to drop over to the left side.


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The piriformis muscles are small, deep muscles that help rotate your leg outward from the hip, according to Yoga Journal. When the piriformis muscles get tight, this can pinch the sciatic nerve running from your buttock to your foot. This can cause pain in the low back, strain along the hip joints and decreased mobility. Some yoga poses can help gently loosen tight piriformis muscles—but you don’t want to overdo it, since these hammock-shaped muscles must remain tight enough to keep the hips and pelvis stable.

Gentle Floor Twist

Stretch tight piriformis muscles by lying on your back with your knees bent and your feet pressing into the floor. Draw both knees to your chest, keeping your lower back on the yoga mat. Then slowly drop both knees over to the left side, creating a gentle stretch through the right piriformis muscles. Try to keep the legs at a 90-degree angle on the floor, but play with leg adjustment until you feel an adequate stretch. Bring the knees back to center with controlled movements and then drop them to the right side to stretch the left piriformis muscles.

Be a Pigeon

Pigeon pose is an effective yoga pose for stretching tight piriformis muscles, because it’s held somewhat longer than other poses. To enter pigeon pose, begin in downward facing dog, the inverted-V shape that involves pressing your extended palms into the yoga mat, stretching your tailbone toward the ceiling and straightening your legs to press your heels into the mat. From downward dog, lift your right leg up into the air and then slowly draw it forward until the right knee is resting near your right hand, and your right foot is resting near your left hand. Drop your left leg down onto the mat, edging your left knee toward the back of the mat until you feel a stretch through the left piriformis. Lift your chest slightly, and then slowly crawl your arms forward until your chest and forehead can rest on the yoga mat. To exit the pose, press back into down dog and shake your right leg out. Then, lift the left leg to repeat on the other side.

Make a Cow Face

To enter cow face pose, sit up straight on your yoga mat and bend both knees, allowing your left leg to cross over your right leg. Stack both knees in front of the torso, allowing your left foot to rest alongside the outside of your right thigh, and your right foot to rest alongside the outside of your left thigh. Extend your left arm in front, and wrap the right arm over. Bend in both elbows and press your palms together.

Keep It Simple

You don’t need to twist your body into a pretzel to achieve a good piriformis stretch. A simple piriformis-focused stretch begins in staff pose. Sit on the floor with your legs extended in front of you, toes pointed up. Sit with a straight spine and your pelvis and hips level. Then bend both knees, stacking the left foot on the right knee. This will generate a nice stretch through the piriformis muscles. To intensify the stretch, gently tiptoe your fingers forward along the floor. Don’t forget to switch and repeat with the right foot on top of the left knee.

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