Article: The stretch works best if you lie on the floor; do not perform the stretch lying on a bed or sofa. Rest on your back and stretch your legs out, letting your heels rest on the ground. If the surface you're lying on is hard or cold, you can lay down a blanket or a yoga mat. For a different angle to the stretch, lie on your stomach and prop yourself up on your elbows. Repeat the rest of the stretch motions, but keep your weight on your elbows and tuck your knee beneath your torso. For example, bend your left knee and draw it up towards your abdomen. While doing this, point your left foot towards the right side of your body. Reach down with your right hand and grasp your left ankle. If you find this pose uncomfortable, you can also perform this stretch with your right foot resting on an inflated stability ball. Use your heel to pull the ball towards your hips when stretching your piriformis. You can perform the stretch by bending either your right or left knee. It doesn't matter which you start with. Once you have grabbed your left knee with your right hand, place your left hand just behind your left knee. You'll use this hand to exert gentle pressure on your leg as you stretch the piriformis muscle. Exert a steady pressure on your left knee to move it gradually towards your right shoulder. Avoid pulling your knee sideways across your body. Stretch the piriformis slowly and gently. Hold the stretch for at least 5 seconds, and then release. Keep your pelvis flat on the ground while stretching your piriformis. Do not roll your hips in the direction you're pulling your knee. If you're performing this stretch while propped on your elbows, tuck your left knee under your body and lean towards your left side. Then stretch your piriformis by leaning your weight forward over your elbows. This time, bend your right knee and grab the right ankle with your left hand. Place your right hand behind your knee and gently stretch the knee towards your left shoulder. As you improve your piriformis flexibility, you can hold the stretch for as long as 1 minute.
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Lie flat on your back with your legs straight. Bend one knee and grab that leg's ankle with your opposite hand. Place your other hand just behind the bent knee. Pull the bent knee towards the opposite shoulder with both hands. Repeat the stretch using your other knee.