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Single Knee to ChestRelease lower-back tension in 30 seconds.
Kneeling Hip Flexor StretchSitting all day shortens hip flexors — and that wrecks your back.
Piriformis Stretch
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
A deep-buttock release for the small rotator muscle that gets cranky from long sitting and can irritate the sciatic nerve region. Figure-four position, patient breathing.
How to do it
- Lie on your back with both knees bent.
- Cross your right ankle over your left thigh just above the knee.
- Flex your right foot to protect the knee.
- Reach through and gently pull your left thigh toward your chest.
- Hold 30 seconds feeling the stretch deep in the right buttock. Switch sides.
Common mistakes
- Cranking the thigh instead of easing it closer over several breaths.
- Grabbing over the kneecap instead of holding behind the thigh.
- Letting the head and shoulders lift off the floor.
- Forgetting to flex the crossed foot, which protects the knee.
Take care
- Tingling or numbness during the stretch means back off the intensity.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Piriformis Stretch fits in your week — unlocked with your personal plan.
Related moves
Single Knee to ChestRelease lower-back tension in 30 seconds.Kneeling Hip Flexor StretchSitting all day shortens hip flexors — and that wrecks your back.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.