Yoga is basically a practice meant to unite us with our highest nature. It is more than just going about practicing specific body postures and breathing control. It is a practice that has to do with our nature as human beings. You don’t need to take out a mat and practice the asanas always to do yoga. You can include yoga in your daily routine by making small changes. The simplest way with which you can begin is to simply be yourself through the day and not imitate anyone. Being genuine with every person you encounter in the day is another thing you could try. Appreciate and honor yourself for all the good qualities that you have. Forgive yourself for anything that you did wrong and then forgive others. Inculcate these habits into your life and you are sure to see the change.

One of the examples is “The Piriformis Stretch” as explained below in detail that can be started off with.

The Piriformis

The piriformis is a flat muscle with a pyramidal shape. It is located in the region deep within both sides of the hips.  It travels and attaches down the back of the pelvis to the top of your femur.  Its purpose is to externally rotate the femur, extend the hip slightly and to abduct the hip.  This is when the hip is flexed.

The piriformis helps to keep the hips stable while standing or walking. But this muscle  often gives us discomfort due to tightness.

Piriformis syndrome is a common cause of low back pain. It is often not included in the differential diagnosis of back, buttock, and leg pain. In fact this syndrome can be difficult to diagnose and treat. It is frequently overlooked or misdiagnosed in clinical settings.

Dsyfunction of this muscle can negatively affect a number of places on the hip, low back, legs and feet. When the piriformis tightens it can also cause the hips to rotate either to one side or diagonally, thus causing the pelvis to be askew, which can be a cause of both lower back pain and hip pain. On the other hand, if the piriformis is too loose, it will cause slack in the connection of bones. This can irritate nerves and muscles and cause severe pain.

Exercise has not only been a proven method of treatment of piriformis syndrome but a necessary one.  Strengthening and stretching are vital tools for improving and treating pain symptoms. When the piriformis muscle becomes stronger from exercise, it is much less likely to become injured and inflamed.  It is also less likely to put pressure on the nerve by lengthening it from specific stretching techniques.

The following infographic  provides information about selected exercises which specifically strengthen and stretch the piriformis effectively to alleviate piriformis syndrome.


Piriformis Stretch

Infographic credits: Daily Health Post

Read more on the different ways you can include yoga in your daily life on mindbodygreen.