Best Yoga Moves for Sciatica
Sciatica produces pain that a person can usually feel in the area from the lower back down the leg, and it seems to usually be in only one leg. It is caused by the irritation of the sciatic nerve and manifests itself as a sharp, burning sensation.
However, yoga can help you in getting rid of that pain. Besides that, it’s good for both your mental and physical health and is a good way to relieve stress and improve your mood. There are numerous yoga moves and poses, but, in this article, we will talk about those that can help you with sciatica.
Before we begin, be sure to check out the Yoga Burn Challenge website. There, you will find a lot of information and interesting challenges that will completely change your body and improve flexibility.
Start this pose by sitting on the ground with your legs straight out in front of you. If you find that your hips and groin are tight, feel free to use a small pillow or, even better, a blanket to sit on. Bend your knees and pull your heels towards you. Then, press the soles of your feet together and bend your knees to the outside.
The next thing to do is to put your heels close to your pelvis, as long as you feel comfortable, and always keep the outer edges of your feet on the floor. You should sit so that the pubis and the tailbone are at the same distance from the floor. Also, be sure to never force your knees down too far.
You should stay in this pose for up to five minutes. However, if you are a beginner, it’s okay if you stay in the pose for only one minute. Repeat this exercise every day, and the pain will slowly fade.
Lie down with your stomach facing the floor. Stretch your legs back and spread your hands on the floor under your shoulders. Then, slightly hug the elbows back into your body and press the tops of the feet, pubis, and thighs on the floor.
As you inhale, begin to slowly straighten the arms to lift the chest from the floor. Press the tailbone toward the pubis while also lifting the pubis toward the navel. Then, press your shoulder blades against your back, and lift through the top of the sternum.
You should stay in that position from 10 to 30 seconds or as long as you feel comfortable. Make sure to breathe easily and release back to the floor as you exhale.
This pose has many benefits besides soothing the sciatica pain. For example, it’s good for firming the buttocks, relieving stress and fatigue, stretching the chest and lungs, and strengthening the spine.
However, be cautious about this pose if you are pregnant, have a back injury, or have carpal tunnel syndrome.
Extended Side Angle
This is another great yoga exercise that is excellent for people suffering from annoying sciatica pain. However, you have to know how to do the Tadasana pose first, because you need to start the exercise from the Tadasana pose. When you exhale, step or place your feet very lightly around 4 feet apart.
Then, raise your arms parallel to the floor and keep your palms down. Turn your right foot 90 degrees to the right and left foot slightly to the right. Also, make sure to align the right heel to the left heel. Make sure your thighs are firm and then turn your right thigh outward. Next, move the left hip forward toward the right, while also rotating your upper torso to the left.
The next thing to do is to anchor the left heel (which should be back) to the floor by lifting the left groin deep into the pelvis. Then, as you exhale, bend your right knee over your right ankle.
Now, press your shoulder blades against the back ribs and extend the left arm toward the ceiling. Turn the left palm to face your head and, as you inhale, reach your left arm behind the left ear, with your palm facing the floor. Then, turn your head to look at the left arm and release your right shoulder away from the ear.
Next, as you exhale, try to move the right side of your torso as close as possible to the top of the right thigh. Press your right palm or fingertips on the floor outside of the right foot. Then, push the right knee back to the inner arm so that the inside of your right thigh is parallel with the long edge of your mat (if you have one).
You should stay in that pose for 30 seconds to a minute and inhale as you come up. Press both heels into the floor and reach the left arm toward the ceiling. Then, reverse the feet and repeat the same steps all over again. After you have done that, return to Tadasana pose, and that’s it. You have successfully performed the extended side angle exercise.
However, if you have a headache, too high or too low blood pressure, or insomnia, you should be cautious about this exercise. Also, if you suffer from any neck problems, don’t turn your head to the top arm. Instead, you should look straight ahead or, if you find it easier, just look down at the floor.
Note that beginners have two problems with this pose: They either can’t keep their back heel firmly on the floor while bending the front knee into the pose, or they find it difficult to touch the fingertips of their lower hand when they are in the pose. If you happen to face the same problems, don’t worry — after you do the exercise a few times, it should become much easier to do.
In the End
As we mentioned, there are numerous great yoga poses for coping with sciatica. However, the ones that we mentioned are some of the best, and you should try them first. Also, don’t forget to check out the Yoga Burn Challenge website for an awesome body-challenging training. It will help you get a strong and flexible body in no time!