Krystyn Strother

SPEAKER + EDUCATOR + ADVENTURER

Yin Yoga For the Piriformis

Yin Yoga for the Piriformis

Meditation - Begin in a comfortable seat or lying down. Close your eyes, transfer your awareness and attention to your breathing. Stay here, quietly aware.

Apanasana - Come to your back with your knees drawn into your chest, hand on knees or shins. Pause here and allow the front of the hips to soften and the pelvis and sacrum to get heavy. Gently inhale and draw the knees more closely into the belly. Exhale to soften and release the knees away from the belly. Repeat with the breath 5 times.

Apanasana circles - Slowly move the knees in a circle, massaging the sacrum. Switch directions. Take up to 1 minute in each direction. When finished bring the soles of the feet to the floor.

Supta Padangusthasana A - Place strap, belt, towel, etc around ball of right foot. Keep your left knee bent, sole of foot on floor. Walk hands up strap until they are straight and then relax. The weight of the arms will create enough tension to hold the foot up. Be mindful not to pull on the strap. If comfortable, extend the left leg to the floor. Spend 2-3 minutes here.

Savasana - Observe the difference from one side of the body to the other. Rest 1 minute.

Repeat Supta Padangusthasana A on the other side, followed by Savasana to observe.

Apanasana - Repeat first wave of Apanasana movement. 5 breaths.

Reclining Pigeon - Place left foot on floor and cross right ankle on top of left thigh. If you feel sensation here, stay. You may bring your left thigh towards your belly to increase the sensation. Soften what you can, breathe, and stay for 3-5 minutes. Repeat other side.

Supta Padangusthasana C - Place strap, belt, towel, etc around ball of right foot. Extend your left leg long on floor. Hold the strap in your left hand and allow your right leg to fall across your body. Use support wherever you can to allow the body to relax here. A block or stack of pillows is nice to place under the right foot or knee. This allows the muscles to soften and the fascia to expand. Breathe deep for 2-3 minutes here.

Savasana - Observe the difference from one side of the body to the other. Rest 1 minute. 

Repeat Supta Padangusthasana C on other side, followed by Savasana to observe. Breathe deep for 2-3 minutes here.

Apanasana - Repeat first wave of Apanasana movement. 5 breaths.

Upavistha Konasana - Come to a seat, legs wide. Gently tip the pelvis forward. Let the legs relax and use any kind of support you have to find relaxation. Allow the groins to relax. If you are really tight in the groins or hamstrings, or if sitting doesn't feel good on your spine, allow your back to rest up against a wall. Close your eyes, deepen your breath and stay for 5-7 minutes.

Bridge - Lie on your back with both feet flat to the floor, heels close to your sitting bones. Inhale, press into your feet and lift your hips. Exhale lower your hips to the floor. Repeat 10 times.

Supta Baddha Konasana - Let the soles of the feet touch and your knees open wide. There are so many ways to support yourself here. Blocks or pillows underneath the knees, bolster or blankets underneath your upper back. There are no hard and fast rules. Make yourself comfortable so your body can truly receive. 5 - 10 minutes of rest here.

Savasana - As long you like.

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