Hi Meredith, I’m sorry to hear that! I pulled something about a month ago and thought it was my piriformis or hamstring. After 2 weeks I went to my sports injury chiropractor and he said it was a glute medius injury and gave me some stretches. His rule of thumb is give it a 10 days and if it’s not better schedule an appointment so it doesn’t get worse. Have you seen anyone yet? Where it’s been so long it may help to get it checked out and they can give you specific stretches and things to avoid so you heal.

The ending stretch Marnie does often to end classes has a gentle hamstring stretch that you can feel your way into by raising or lowering your torso or decreasing the distance your leg is forward, or using a strap. But if it hurts, and you know you have an injury your body likely needs a break from it (I’m not a doctor/professional, but an advocate for trusting your body and intuition always).