Thinking of trying yoga for piriformis syndrome? I was, too – and I won’t lie, it helped a lot.
I was dealing with a sharp ache in my glute that made sudden movements feel like the Grim Reaper was lurking at my door. And sitting for long hours at work? Just made the pain worse. It’s safe to say, my piriformis syndrome flare-ups were truly taking their toll on my day-to-day.
That’s when I found 5 yoga poses for piriformis pain that made all the difference for me:
1) Reclining Pigeon Pose (Figure 4 Stretch)
2) Seated Spinal Twist (Ardha Matsyendrasana)
3. Supine Twist
4) Lizard Pose
5) Child’s Pose with a Twist
In this article, we’ll go over those yoga poses in detail; I’ll also cover what piriformis syndrome is, what causes it, common symptoms, and which yoga poses to avoid.
Yoga for Piriformis Syndrome: Easy Poses to Try for Fast Relief
Here are 5 yoga poses for piriformis syndrome that are sure to ease any pain or tightness:
1. Reclining Pigeon Pose (Figure 4 Stretch)
→ What it helps: Piriformis tightness, hip mobility, and sciatic nerve relief
→ What you need: Just a good ol’ yoga mat
How to do it:
1) Lie on your back with your knees bent and feet flat on the floor
2) Cross your right ankle over your left thigh, forming a sort of “4” shape
3) Thread your hands behind your left thigh and softly pull it toward your chest
4) With gentle intention, keep your head and neck relaxed on the yoga mat
5) You can hold and breathe for 30 to 60 seconds, then switch sides
2. Seated Spinal Twist (Ardha Matsyendrasana)
→ What it helps: Deep glute stretch, spinal rotation, and lower back tension
→ What you need: A yoga block or a folded blanket for a little extra comfort
How to do it:
1) Sit with your legs extended out in front of you
2) Bend your right knee and cross it over your left leg, planting your foot firmly beside your thigh
3) Softly twist to the right, placing your right hand behind you and your left elbow on the outside of your right knee
4) With focus, sit up tall and keep your spine long as you twist (don’t be too aggressive here)
5) You can hold this for 30 seconds, then repeat on the other side
3. Supine Twist
→ What it helps: Glute and back release, along with spinal decompression
→ What you need: A quality yoga mat or another soft (yet supportive) surface
How to do it:
1) Lie on your back and lightly hug both of your knees to your chest
2) Let your knees drop gently to one side as you extend your arms out in a “T” shape
3) Purposefully keep your shoulders flat while you gaze in the opposite direction
4) You can hold the twist for 30 to 60 seconds, then switch sides
4. Lizard Pose
→ What it helps: Deep hip opening, piriformis, and lends a good hip flexor stretch
→ What you need: A yoga mat and optional yoga blocks (or a rolled towel again)
How to do it:
1) From a low lunge stance, lower your hands in line with your front foot
2) Step your back leg out slightly and keep your knee off the mat (or lower it for less intensity)
3) Mindfully drop your forearms to the mat – or yoga blocks if it’s more comfortable
4) You can hold this for up to 1 minute per side, breathing slowly and softening into the pose
5. Child’s Pose with a Twist
→ What it helps: Gentle glute and lower back stretch, while calming your nervous system
→ What you need: A yoga mat and an optional (firm) pillow or yoga block
How to do it:
1) On your yoga mat, start in a kneeling position, gingerly sitting back on your heels
2) Reach both of your arms forward on the mat, then thread one underneath the other for a twist
3) Thoughtfully rest your shoulder, keeping your head down for this entire pose
4) You can hold each side for 30 seconds or more, depending on what feels good for you
Yoga for Piriformis Syndrome Benefits
Some key benefits of doing yoga for piriformis syndrome are:
→ Releases Piriformis Muscle Tension: Research shows yoga poses help lengthen and relax your piriformis – a small, deep gluteal muscle that can compress your sciatic nerve when tight. Targeted poses like Reclining Pigeon and Supine Twist gently relieve said muscle tension. [1]
→ Reduces Sciatic Irritation: When your piriformis is inflamed, it can press on your sciatic nerve, triggering a sharp pain, tingling, or numbness down one leg. But yoga can reduce any pressure around this nerve by improving some flexibility and mobility in your hips and glutes. [2]
→ Improves Hip Mobility: Piriformis syndrome usually happens alongside hip stiffness. Yoga increases your range of motion in the hip joint by activating certain surrounding muscles (like your glute medius, hip flexors, and adductors), helping you move more freely without pain. [3]
→ Boosts Blood Flow: Some studies have proven that small, controlled movements, like yoga, can boost circulation to your piriformis and other surrounding tissues. Great news: increased blood flow brings oxygen and nutrients that support muscle recovery and healing. [4]
→ Supports Good Posture: Doing yoga on the regular can correct any bad postural habits you may have that could aggravate piriformis pain, like slouching, pelvic tilt, or prolonged sitting. Improved alignment means less strain on your lower back, hips, and – of course – glutes. [5]
→ Relieves Stress: Did you know that deep breathing and mindful yoga can help calm your nervous system (mental health matters!), lowering cortisol levels and relaxing tight muscles? Since stress often intensifies pain perception, yoga provides both physical and mental relief. [6]
→ Eases Lower Back Strain: When your piriformis is tight, your lower back comes in to save the day by overcompensating. Yoga helps correct this imbalance by strengthening and stretching your hips and spine, reducing any unnecessary tension in your lumbar region. [7]
What Is Piriformis Syndrome?
Piriformis syndrome is a neuromuscular condition when your piriformis muscle – a small, flat muscle located deep in your buttock – becomes ultra-tight, inflamed, or even spasms. When this happens, it can irritate or compress your sciatic nerve, which sits directly beneath the piriformis.
The result? A stabbing pain, numbness, or tingling that can radiate from your glute all the way down your leg – symptoms that super closely mimic sciatica, if we’re honest. Your piriformis muscle plays a key role in hip rotation and stabilization, especially during running and sitting.
Piriformis syndrome is considered a pretty rare and underdiagnosed disease, since its symptoms overlap with conditions like lumbar disc issues or generalized low back pain. [8]
Find some great tried-and-true piriformis syndrome exercises in this article →
Or check out this video below:
Piriformis Syndrome Causes
It’s true that piriformis syndrome can develop from a range of everyday triggers, which include:
→ Prolonged sitting (especially on hard surfaces or with poor posture)
→ Repetitive activities like running, stair climbing, or cycling
→ Direct trauma to your glutes or lower back (like from falls or car accidents)
→ Muscle imbalances in your hips and/or core
→ Poor biomechanics (such as overpronation or unequal leg length)
Piriformis Syndrome Symptoms
Do you have any of these common piriformis syndrome symptoms?
→ You have a deep, aching pain in your buttocks
→ You’re dealing with tingling or numbness running down your leg
→ You’re encountering pain that gets worse when sitting
→ You’re noticing that you have limited hip mobility
→ You’re feeling pain during hip-dominant movements like squatting or lunging
→ You’re experiencing uneven muscle activation or a sense of weakness
→ You see pain relief when you’re lying flat
What to Avoid: Yoga Poses That Can Worsen Piriformis Syndrome Pain
While yoga can be an excellent addition to your everyday workout regimen for piriformis relief, some poses may aggravate the muscle. This is especially true early on, when inflammation or nerve irritation is active, so over-stretching or twisting too far can make symptoms a bit worse.
Here are a few yoga poses to approach with caution (or skip altogether during pesky flare-ups):
→ Deep Forward Folds: Think Seated Forward Bend or Standing Forward Fold. If your hamstrings or glutes are tight, these poses can tug on your piriformis and sciatic nerve.
→ Extreme Hip Openers: Poses like Pigeon Pose, Full Lotus, or Fire Log can strain your piriformis if done too aggressively. Modify or swap these out for the gentler alternatives above.
→ Twists With Force or Momentum: Twisting poses can be helpful, but only when done mindfully. Avoid sudden or forceful movements like Revolved Triangle or Revolved Chair.
→ Backbends: Poses like Wheel or Upward Facing Dog can compress your lower back if your core and glutes aren’t engaged, potentially causing compensatory tension in your piriformis.
→ Poses That Load One Hip Asymmetrically: Be cautious with Warrior III, Standing Split, or extended balancing poses on one leg. These can overload the glutes on your standing side.
Pro Tip: If a yoga pose causes you any sharp, shooting pain or tingling down your leg – stop immediately. Focus on gentle, symmetrical movements until your symptoms ease up.
Relieve Piriformis Syndrome at the Source With The QL Claw
Yoga is one of the best tools for managing piriformis syndrome (I’ll say it’s turned me into a true yogi) – but for real, long-lasting relief, it helps to release the deep muscles behind your pain before hitting the yoga mat. That’s where The QL Claw comes in.
This self-massage tool is one of the only massage devices on the market designed to actually hit the piriformis muscle. In fact, our founder, Ben, purposefully designed the Claw with a trigger point to hit this hard-to-reach muscle.
See the QL Claw in action here:
We recommend a 4-step approach to managing piriformis syndrome:
1) Massage: Use The Claw before yoga or any other movements to release tension in your piriformis and other surrounding hip muscles
2) Stretch: Follow up with gentle yoga poses for piriformis syndrome to improve your flexibility and mobility
3) Strengthen: Build hardcore stability in your glutes and hips to prevent piriformis syndrome as a whole (and flare-ups)
4) Correct Habits: Address any postural imbalances or mundane activities (like slouching or sitting too long) that could be irritating
So, if you want fast relief for your piriformis syndrome, use the QL Claw on your piriformis muscle before yoga for piriformis syndrome.
Check out some other people who found piriformis pain relief from using The Claw!
Shop The QL Claw now →
Additional Yoga and Piriformis Syndrome Resources
Looking for more yoga and piriformis syndrome resources? Here are your next reads:
“Piriformis Syndrome Self Test”
“Muscle Relaxer For Piriformis Syndrome”
Piriformis Release and Stretch
Yoga for Piriformis Syndrome FAQs
Does Yoga Help Piriformis Syndrome?
Yes! 100% – and I’m not just saying that as a yogi. Yoga can be a super-effective and gentle way to relieve any piriformis syndrome symptoms. Certain poses help stretch and release tension in your piriformis muscle, while others strengthen surrounding muscles to prevent future flare-ups. Yoga also promotes better posture and blood flow, both of which support healing. [9]
What Is the Fastest Way to Fix Piriformis Syndrome?
When it comes to the fastest way to fix piriformis syndrome, there’s no one-size-fits-all answer.
Combining targeted self-massage, stretching (like yoga), and hip-strengthening tends to work magic, however. Tools like The Claw can release tight trigger points, especially before stretching. Early rest, posture correction, and avoiding aggravating movements help, too.
What Is the Best Exercise for Piriformis Syndrome?
So, what is the best exercise for piriformis syndrome? Well – I’d recommend one of my favorite go-tos: yoga. But any truly good one just releases your piriformis without causing strain or pain.
My top 5 yoga poses for piriformis syndrome include:
1) Reclining Pigeon Pose (Figure 4 Stretch)
2) Seated Spinal Twist (Ardha Matsyendrasana)
3. Supine Twist
4) Lizard Pose
5) Child’s Pose with a Twist
What Activities Should I Avoid With Piriformis Syndrome?
If you have piriformis syndrome, try avoiding any activities that tighten or overwork your glutes and hips, such as:
→ Prolonged sitting
→ Aggressive stretching or deep hip openers
→ Running or stair climbing (during flare-ups, especially)
→ Heavy squats or lunges without using proper form
How Often Should You Do Yoga for Piriformis Syndrome?
Start with 2 to 3 yoga sessions per week, focusing on gentle poses and deep, revitalizing breathing. As symptoms improve, you can increase frequency or add in light strengthening exercises. Be consistent – but don’t overdo it. Recovery comes from balance, not intensity.
Piriformis Syndrome vs. Sciatica: What’s the Difference?
Wondering what the difference between piriformis syndrome and sciatica is?
Here’s the gist: although piriformis syndrome often feels like sciatica, they aren’t the same. Sciatica is a term for pain that radiates along your sciatic nerve, usually caused by a herniated disc. Piriformis syndrome is classified as a non-spinal cause of sciatic nerve compression.
The key difference between piriformis syndrome and sciatica is where the compression is:
→ Piriformis syndrome: Compression happens in your buttock, under your piriformis muscle
→ Sciatica: Compression happens at the nerve root, near your spine
Resources: