If you suffer from deep, nagging butt pain, your first instinct is probably to drop to the floor and do the pigeon stretch. While this classic yoga pose is highly popular, it is often too aggressive. For many, holding a passive pigeon stretch actually compresses the sciatic nerve and strains the hip joint, leaving you with more irritation than relief.
To permanently get rid of deep glute pain, you need active mobility, not passive stretching.
By transitioning from a static hold to an active, dynamic movement, you accomplish two things: you safely desensitize the tight piriformis muscle, and you build the strength necessary to keep the hip stable. This active variation relieves tension without aggravating the surrounding nerves.
Watch the full breakdown here to see exactly how to set up this movement.
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