TWO OF MY FAVORITE HIP STRETCHES (because sometimes I have a literal pain in my ass!)

 Friends, I don't know about you but there is a teeny tiny muscle in my butt that gives me fits; the piriformis.  It attaches at your low spine, runs diagonally through your butt and attaches at your femur ( top of your leg).  It's job is to help your hips rotate and your leg and foot turn outward.  Think, Tree pose, Warrior 2.  
But it is often a bitch, because the large sciatic nerve runs through it. And it is often irritated, inflamed or tight due to injury, because well, you've been moving through life and the body keeps score.  Strengthening (last weeks article) and stretching are the key if you want to get some relief.  Two of my favorite stretches are Figure Four and Pyramid pose. Do them on each side and you want to hold about 30 seconds.  I do them daily.  

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figure 4

pyramid,start in crescent lunge then step back foot in until foot flat, stratighten front leg slowly

Until next time, Shine On, Sister!