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Yoga Asana to Avoid Piriformis Syndrome
 If
you are a runner, swimmer or a work-alcoholic there stands a
great risk of stiffening of piliformis muscle. This muscle is
located beneath the gluteal (butt)
muscles and laterally rotates and stabilizes the hip.
The piriformis turns your thigh out
and helps to stabilize your pelvis and
sacrum. Located under the gluteus maximus muscle, it runs from your sacrum to
your upper thigh bone. The piriformis is probably best known as the cause of
piriformis syndrome. The sciatic nerve runs directly under the piriformis and
down the back of your leg. If your piriformis is tight or in spasm, it can cause
a painful pinching of the sciatic
nerve.
In order to check the piriformis Syndrome, try incorporating the following yoga
asanas in your stretching routine.
Ardha Matsyendrasana (Half Spinal Twist):
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Kneel down with your legs together, resting on your heels.
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Then sit to the right of your feet.
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Lift your left leg over your right, placing the foot against the outside
of the right knee. Bring your right heel in close to your buttocks. Keep the
spine erect.
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Stretch your arms out to the sides at shoulder level, and twist around
to the left.
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Now bring the right arm down on the outside of the left knee and hold
the left foot in the right hand, placing your left hand on the floor behind
you. As you exhale, twist as far as possible to the left. Look over the left
shoulder.
Agnistambhasana (fire-log pose)
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From Staff Pose Dandasana,
bend the knees.
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Bring the right shin parallel to the front of the mat.
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Stack the left ankle directly on top of the right knee, bringing the
left shin parallel to the right. Flex both feet. Keeping the spine long,
come into a forward bend.
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Repeat on the other side. if you are a beginners, take padding under the
sit bones if necessary. Position a block or blanket under the top knee if
the gap is very big.
Keeping the spine long, come into a forward bend.
Gomukhasana (Cow-Face pose)
-
 Slide
your knees together in front of you, stacking the right knee
directly on top of the left. If you find this movement to be
difficult, try coming forward on your hands and knees before
aligning the knees. When aligned, sit back in between your feet
which should be equidistant from your hips. Support your
weight evenly amongst your sitting bones.
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For the upper body, extend your left arm up towards the sky. Then, bring
your left hand down to the center of your back (hinging at the elbow). Reach
your right arm out to the same side, parallel to the floor. Rotate the arm
inward your thumb will turn first towards the floor until your palm
faces the sky above.
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This movement should put your shoulder in correct position for the next
one. Take a deep breath and, as you exhale, sweep your right arm behind and
in the hollow of your lower back (as parallel to your spine as is
comfortable).
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Keeping your spine long, hook fingers or hold hands behind your back. If
they dont reach, hold a belt or strap in both hands. Then, lift your left
elbow toward the sky and draw your right elbow toward the ground. Keep your
left arm close to your head. Center yourself.
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Lift your chest and firm your shoulders blades against your lower back
for stability. As a beginner, breathe steady and deep 4-6 times while
holding posture. Then, release your arms,
uncross your legs,
and repeat Gomukhasana with the left knee on top and left elbow pointing
down.
It is excellent hip opener
for all those who spend long hours sitting or maintain wrong posture.
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From Downward
Facing Dog, step both feet together and bring your right knee forward
between your hands, such that your outer right leg is resting on the mat.
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Drop your back leg to the ground. Keep the back leg turned under.
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Keeping your front leg bent, place it shin down on floor behind your
right wrist.
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Align your right knee straight in front of your right hip and your right
shin parallel to the front of your mat.
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Lower your hips, bringing your left knee to the floor and walk your left
foot back a few inches to straighten your left leg directly behind your left
hip. Rest the top of your left foot on the floor.
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Walk your fingertips out to 18 inches in front of your right shin and
bring your elbows to the floor, forearms parallel to each other.
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Draw your right hip back, and your left hip forward.
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Take quite a few breaths in Pigeon (3-7 breath) . Make sure your front
foot is well flexed. You may feel this pose in your hips as they open up.
Garudasana (Eagle pose)
-
 Stand
in Tadasana.
Bend your knees slightly, lift your left foot up and, balancing
on your right foot, cross your left thigh over the right. Point
your left toes toward the floor, press the foot back, and then
hook the top of the foot behind the lower right calf. Balance on
the right foot. If you are a beginner, instead of hooking the
raised foot and calf, press the big toe of the raised-leg foot
against the floor to help maintain your balance.
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Stretch your arms straight forward, parallel to the floor, and spread
your scapulas wide across the back of your torso. Cross the arms in front of
your torso so that the right arm is above the left, then bend your elbows.
Snug the right elbow into the crook of the left, and raise the forearms
perpendicular to the floor. The backs of your hands should be facing each
other.
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Press the right hand to the right and the left hand to the left, so that
the palms are now facing each other. The thumb of the right hand should pass
in front of the little finger of the left. Now press the palms together (as
much as is possible for you), lift your elbows up, and stretch the fingers
toward the ceiling.
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Stay for 15 to 30 seconds, then unwind the legs and arms and stand in
Tadasana again. Repeat for the same length of time with the arms and legs
reversed.
Note: Before any activity be sure to thoroughly warm up all the muscles and
tendons that will be used during your sport or activity.
Dated 24 January 2013
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