Tag Archives: piriformis

Day 26 – Twisted Firelogs

Sometimes referred to as “Double Pigeon” this stretch gets into some great places in your hips. I call it “firelogs” because the shins should be stacked in front of you like couple of fire logs. The ankle should rest on the knee and the shins should remain parallel. If you cannot get your legs in this position, you should probably attempt the version at the end of the video. In this video I demonstrate a deep twist, but you can simply just stack your legs and fold forward and try to bring your head to the floor. So good. I hope this becomes one of you favorites.

Day 26 of 30. Twisted Firelogs from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

Hip Helpers

I got a request from a friend in Canada that has some hip mobility issues. She is missing some range in abduction and external rotation. My first thought is to address the soft tissues and see if we can make some change in her range of motion that way. This video addresses the muscles of the glutes and external rotators. I am using a Yoga Tune Up® Alpha Ball.

Basic Butt Roll from Force Distance Time on Vimeo.


A big shout out to Brick New York for hosting me today.

Your butt is the big engine that drives the machine. Nestled deep below the glutes are six muscles that are responsible for external rotation, the most famous of which is the piriformis. This quick mobility piece will help you bring some relief to the piriformis by schmearing it with the Yoga Tune Up® ball. Test your air squat before and after and feel the difference.

Schmeariformis from Force Distance Time on Vimeo.