Due to the repetitive strain caused by cyclical exercises such as walking, jogging, biking and spinning, as well as due to the unnatural act of long duration sitting, many people suffer piriformis syndrome. As a coach, my athletes often complain of a nagging ache under the glutes and even pins and needles associated with sciatica.

The piriformis originates in the sacral spine and attaches to the greater trochanter – that large boney “can-opener” where your femur attaches to your pelvis on your hip. The sciatic nerve runs underneath it, though in 15% of the population it runs through the piriformis. So, when you strain the piriformis, you can impinge the sciatic nerve.  A strained piriformis muscle can irritate the sciatic nerve. This causes pain underneath the glute often refers down the back of the thigh and/or into the lower back, called sciatica. Athletes generally complain of pain deep under the glute, which they exacerbate by the cyclical activities I wrote above, including sitting. 

The piriformis muscle assists in the abduction and laterally rotation of the thigh. For example, you can experience the action of the right piriformis muscle, by balancing on the left foot, and moving the right leg directly sideways away from the body, then rotating the right leg so that the toes point towards the ceiling. Strain causes a “turn-out” of the foot so that the toes no longer point forward directly in front of the heel, which is one of the tell-tale signs that I look for in my poise analysis of new athletes. 

The conventional gluteal stretch often only addresses superficial tension, and athletes never get deep enough to contract-relax the piriformis muscle. I have found that using ½ Spinal Twisting Pose perfect for inhibiting the glute from action so that we can actually get deep enough to release the piriformis.

  ½ Spinal Twisting Pose (left side, example): 

1. Bring your left knee crossing your right leg, outstretched.
2. Lower your left knee until you can keep your left sits-bone on the mat.
3. Clasping your fingers pull your left knee to your right arm-pit as high as you can keep your left sits-bone on the mat (or you’re out of the pose!)
4. Start twisting around to the left to move your navel towards the inside of your left thigh, so that you’re twisting at the waist and not merely with your neck in the pose.
5. If you can get your belly-button to the middle of your thigh, then try hugging your knee with your right forearm to go deeper.
6. If you’re experienced in this pose, then you can practice bringing your right heel up to your left hip. But if you can’t keep your left sits-bone on the mat, then extend that right leg back out. It’s not your yoga today. Yoga’s never linear, so don’t get frustrated. Some days we get to go deeper than others. Just respect where you are and don’t try to accomplish the appearance of the pose. Be the actual structure of the pose so you can experience your true depth for today.
7. You can stay here and get 100% benefit out of the pose, or to go deeper, you can inhale your right arm up overhead; and exhale it across your left thigh, so that your right tricep is on the outside of your left thigh. Place your right palm flat on the mat, and if you can’t and can only place your fingers on the mat, go back to hugging. This step isn’t your yoga today. If you can place your hand flat, then you can stay there or grab your shin if possible, or all the way up to grabbing your knee if you can.
8. Inhale to lengthen your spine as you look over your right shoulder. And start to move your left hand behind you toward your centerline from behind. Go as far back as you can keep your palm flat on the mat, so if you’re on your fingertips, then go shallower until you’re flat. You’ll need the leverage for the twist. (Later, as you find yourself able to move your left arm back past your centerline with your palm flat, you can wrap your left arm all the way around your back, and grasp your right thigh from behind.)
9. Exhale through the mouth and look over your left shoulder as you practice the counter-points of the pose:
   1. Sit your left sits-bone down.
   2. Pull or drive your left knee across towards your right arm-pit.
   3. Twist at the waist to move your navel father towards your left thigh, and pull your navel towards your spine to create more room for the twist.
10. Go as far and long as you can avoid holding your breath. When you find that you’re struggling with your breath, back off slightly in depth and hold right there exhaling through it, experiencing that tightness under your left glute start to melt. It takes about 20 seconds.
11. Unwind back to center. Inhale through the nose looking off your right shoulder to lengthen your spine again crown towards the sky.
12. Exhale and go deeper this time cycling through the 3 counter-points: left sits-bone down, left knee across, twist at the waist. Be strong. Yoga isn’t about stretching, but strengthening in the opposite direction and surrendering the superfluous tension to the strength.
13. Unwind back to center. Inhale through the nose looking off your right shoulder to lengthen your spine crown to sky.
14. Exhale through the mouth and go for it. Turn it on. Your lower back and hips are ready to handle it now. Twist at the waist and try and move your right ribs across and over the top of your left thigh. Exhale off the top 20% of your lungs in little huffs.
15. Release, unwind, relax and extend your right leg if it’s not already, and move your left leg out to meet it.
16. Take a moment to hit a seated reset button: crown up, chin down, drive your shoulders towards the mat, and find that triangle of balance between your two sits bones and your tailbone. Now bring your right leg across your left and repeat in the opposite direction.

CONTRAINDICATIONS: Women approaching and past 1^st trimester in their pregnancy should avoid this pose. Athletes suffering from peptic ulcers, hernias or hyperthyroidisms should approve this pose specifically by their physician. And if you’re suffering sciatica or a slipped disc though may benefit from this pose, you should still get it confirmed by your physician since there may be other factors involved which could contraindicate its use. Even if you’re sure it’s okay, just ask your doc first! In the next installment, I’ll discuss the impact of a strained piriformis on its antagonistic relationship across the SI joint with the psoas; and psoas insufficiency contributes to a different syndrome; and what you can do to prevent and alleviate it.

Distinguished Master of Sport

Trinity Squat

Ah, the Trinity Squat.  One of the pillars of Prasrara Yoga.  We squat down for something many times a day yet how many of us have actually REALLY mastered this movement? 

The Trinity Squat can be torture for some people yet easy for others.  However, if done properly, I can make it torture for anyone!  But in a good way.

Let’s first take a look at the three stages of a Trinity Squat.

I generally have students in my Prasara classes here in Japan hold each phase of the Trinity Squat for upwards of 5 seconds.  Even longer if I am really wanting to help them in strengthening their mental and physical prowess.  ; )

In the first stage of the Trinity Squat we have a pose similar to what in Hatha Yoga is called Utkatasana or in English referred to as Awkward Chair Pose. 

I first have my students start their Trinity Squats by flexing their gluts.  While impossible to completely flex your gluts throughout the full squat this is a good way to act as a reminder to set your hips under you for the initial squat.  Make sure that you have your shoulders packed down and relaxed with the weight of your body being distributed in the middle of the foot rather than too much on the toes or heels. 

In the middle section we have gone deeper into our squat making sure to keep our head aligned with our hips, Crown to Coccyx and not rounding out our back.  Think tall and long, and position your head as if held up from a string.  Proper structure in this middle section is essential for establishing a strong and healthy base for which to hold the rest of our body.  Or, in other words, if you want some strong-ass legs, really focus on the middle!

The final position finds us sitting fully with our rear end as close to our ankles as possible.  Our hips should be driving forward as if to push between our heels in front of our body.  Raising (opening up) your chest and making sure to get your back as straight as possible will allow you to achieve this final position.

What if you can’t get all the way down?

This is where it gets fun! 

There are three general areas that limit us in our pursuit for full squatting ability.  Those are the hips, knees and ankles.  Without full range of motion in these joints we will have trouble using a Japanese style toilet or otherwise trying to squat for extended periods of time!  So you better learn this if you plan on using a public toilet over here in the land of the squat toilet.

The first piece of advice I give you is one word:  CIRCLES!  Purchase Intu-Flow and get to moving those joints.  If you don’t have Intu-Flow than you are missing out on strengthening your joints and living a long and pain-free life.

Next, we can use a few movements to work on these trouble places after we have warmed up with a session of Intu-Flow.

Pavanamuktasana (Wind-releasing Pose) is an asana that will help determine if your hips are holding you back in deepening your Trinity Squat.  If you can comfortably relax in this pose with your head on the floor, back flat with your knees to your chest and heels pulled in close to your rear you can move on to the next movement.  If not, spend time in this pose trying to relax into the movement.  Don’t read ‘relax’ as just sitting there thinking about flowers and peace and your next purchase from Hippies ‘R’ Us.  Actively wrap your arms around your legs and try to grab the elbow of the opposite arm.  Then hug down into the floor and don’t forgot to exhale out.  They don’t call this one Wind-Releasing Pose for nothing…

Next, it’s time to find a bar or even a door frame you can hold on to.  Make sure that sucker is properly secured because you are going to use it to support you.

For this example I will use a door frame. 

Stand with your toes even with the side of the door frame.  Lightly grasp the door frame down towards your hip, pinky up with your hand.  Yes, you need to rotate your hand.

Next, straighten your arm fully by leaning back.  At this point your head and hips should be in alignment with straight back looking forward.   Here comes the fun part.  At no point should you round your back or change the initial position.  Start to squat down while continuing to lean back.  Just bend at the knees and only there. If you were to let go you should fall straight back and down.  So don’t let go! 

Making sure to exhale the whole way down, go as low as you can without breaking your posture and do not et your knees flare to the side nor bring them in so that they are touching.  They should be shoulder width apart the whole time down.  Now, hold it right there!  Take another breath and go down a bit further and hold it.  On the third breath we will keep this position and reverse the motion by ’squatting’ up.  Notice I didn’t say ’stand’ up.  If you think ’stand’ you are more than likely to break your posture and miss the whole point of this exercise. 

Once you can go all the way down comfortably in your torture squat it is time to let go.  Literally.

Move back to the Trinity Squat without the door frame and when performing it stop in the middle section.  Now, bring your hips forward slightly.  This will bring you up a bit but your Trinity Squat should be taller and stronger.  Keep doing this as you get lower and lower and you will find that this little tweak will create legs of steel while also deepening your squat and strengthening your joints.

As you progress in these three stages start to hold them for longer periods of time and feel where you can rotate your hips forward while still keeping the integrity of the posture. 

Before long you’ll find that you too can read a whole newspaper while in the full squat.

Pigeon Pose

Sitting for long hours at a desk, in the car or on a plane can lead to shortened hip flexors, which pigeon will help you unlock as a compensation for that constant forward fold at the hip in those daily positions.

Integrating pigeon into your personal practice appropriately at the right times needed will help you walk with ease, sleep more easily and restful, and also help prevent lower back issues which result from overcompensation from tight piriformis and psoas tissues.

Common Prehab Issue: Piriformis Syndrome

One of the main issues which can be prevented through pigeon pose is piriformis syndrome. Piriformis Syndrome is a term for a condition in which the sciatic nerve becomes pinched in the region of the buttocks. This pinching can cause symptoms which include numbness, tingling, burning and achy soreness along the sciatic nerve path, a nerve which extends from the buttock area down the back of the leg to the foot. The sciatic nerve runs through a muscle in the buttocks region called the Piriformis. When the muscle shortens or spasms due to trauma, it can compress the sciatic nerve. This cause of sciatica symptoms is known as Piriformis Syndrome.

The Piriformis muscle can be shortened and irritated from overuse of the muscle with repetitive movements like aerobics and dancing. The approach to treating Piriformis Syndrome is to reduce the compressive forces that are causing the pressure on the nerve. This can be accomplished through manual muscle stretching, massage, mobilization and pelvic adjustive techniques to take pressure of the Sacroiliac joints, and stretches to increase the length and loosen up the Piriformis muscle. At the onset of the irritation goals will be to lessen the pain and help to minimize any inflammation.

Asana entry: Shinbox

As a remedial asana, first begin in a shinbox. Pause here before continuing towards pigeon. Exhale and use small pelvic rotations to release your rear leg sits bone down to the earth. Contract your core which pulls your naval slightly (not hollowing or vacuuming) inward and downward as the corset of muscle contracts around your core.

You’ll notice that to move your rear leg sits bone down, your forward leg knee lifts off the earth. This is the counter-point for the pose. Exhale and move your rear leg sits bone downward. Inhale and lift from the crown to lengthen your spine and balance over your center line. Exhale and move your forward leg knee downward allowing your forward leg to inwardly rotate. Focus back and forth slowly releasing both counter-points and finding your edge. Your edge is a discomfort level of 3 on a scale of 1-10, 10 being the worst pain you’ve ever felt.

Deepening Pigeon

When you have both sits bones on the earth, then you may continue to pigeon. Take your rear leg in shinbox and move your rear foot backwards as you lean forward on both hands (or on blocks for increased elevation.) Use the top of your foot as one counter-point and your hands as the other to free your rear knee to inwardly rotate. You want your hip, knee, ankles and toes eventually to be in one line. When performed smoothly, it should feel like you’re corkscrewing your back heel towards the rear and upwards to lock out your hip, knee, ankle and toes in one long, smooth, solid structure.

Lean forward on your hands (or blocks) to release your hips upwards, lifting from your crown towards the sky, and start to sit upwards and backwards so that your trunk rests perpendicular to the earth. Contract your rear leg glutes actively and strongly to rotate your rear leg hip down.

The counter-point to the pose is moving your forward leg sits bone down to the earth simultaneously. As you do so, the rear leg hip may lift away. Exhale and move your forward leg sits bone downward, slightly rotating your leg inwards. Be careful not to strain your knee. Inhale and lift from the crown, chin down, solar plexus towards the sky at a 45 degree angle opening like big french doors. Don’t pinch your shoulder blades together or arch your mid to upper back. Exhale, tighten your core, letting your abdominal wall move towards your spine and drop slightly into your pelvis. Then, move your rear leg hip downward, rotating slightly inwards. Focus back and forward in slow inhales to lengthen and balance with slow exhales to deepen and release. Twenty four-count exhales in both directions will suffice for a daily release, as stored elastic energy can only hold for approximately 20-40 seconds. Two to three minutes focusing on balancing this strength and surrender will provide the optimal release from the superfluous tension you may be experiencing.

Actively contract your rear leg glute and arch your tailbone backwards to go even more deeply to your edge. Once you have found your edge, then you can find a balance point to sit up and remove your hands from the earth (or blocks), bringing them together in your center line, elbows to your ribs, to minimize the external leverage load on your pelvis in the structure.

Asana exit: Shinbox, or Triangle Squat

To exit the pose, move forward again onto your hands removing all structure from your knees. Exhale and contract the right knee forwards while unwinding the rear foot turning the heel back downwards to earth returning to shinbox.

You may also as a more sophisticated variation move all of your mass over your forward shin to free your rear leg to move through and by shinbox placing the rear leg foot flat in front of you. With practice you may be able to inwardly rotate your foot to perpendicular to the downed shin to arrive in triangle squat. We will discuss triangle squat in a future installment.

Distinguished Master of Sport

RMAX International