Piriformis Relief
Piriformis relief is a supine yoga and rehabilitation posture that targets the glutes and piriformis muscle to alleviate tension and sciatic discomfort. It involves the figure-four position while drawing the legs toward the chest to create a deep external hip rotation stretch.
How to do it
- Lie flat on your back with both knees bent and feet flat on the floor.
- Cross your right ankle over your left thigh, flexing your right foot.
- Lift your left foot off the floor and draw both legs toward your chest.
- Interlace your hands behind your left thigh and gently pull your legs closer to your torso.
- Hold the stretch for 30-60 seconds, then release and repeat on the other side.
Form cues
- Keep your head and shoulders relaxed on the floor.
- Flex your top foot to protect your knee.
- Keep your lower back pressed gently against the mat.
- Breathe deeply into the stretch.
- Pull your thigh only until you feel a gentle tension.
Breathing: Inhale to prepare, and exhale slowly as you gently draw your legs closer to your chest to deepen the stretch.
Common mistakes
- Lifting the head and shoulders: This adds unnecessary strain to your neck.
- Forcing the pull: Pushing too hard can cause muscle guarding instead of relaxation.
- Holding your breath: This prevents your muscles from fully relaxing into the stretch.
- Not flexing the foot: This can put unwanted pressure on the knee joint.
Muscles worked
Primary: glutes. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
2 sets × 60 seconds per side, rest 30 s
Lose weight
2 sets × 60 seconds per side, rest 30 s
Build muscle
2 sets × 60 seconds per side, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or stabbing pain, ease off immediately.
- If you have a history of hip or lower back injury, check with a professional before starting new stretches.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this stretch?
You should feel a gentle, deep stretch in the outer hip and glute area of the crossed leg.
What if I feel pain in my knee?
Stop immediately. Ensure your top foot is flexed, and if the pain persists, reduce the intensity or choose a different stretch.
How often can I do this?
This stretch is safe to perform daily, especially after long periods of sitting or following a workout.