Some of the best practices in health and exercises came down to us over the years through the practice of yoga. It is the perfection of the body systems as applied to massage the internal organs through controlled poses. One can achieve freedom from diseases by practicing yoga. Sciatica is a common but painful problem. Here, we see some of the yoga poses to cure sciatica at home and sciatic nerve stretches.
Best yoga asanas for sciatica pain relief
Bhujangasana – Cobra Pose
Makes the heart open, rolls the shoulder in the downward direction so you get more flexibility. This is one of the Best Yoga Poses for Sciatica.
- Start from the prone position on the floor mat.
- Stretch your leg back and keep the toes pushed on the floor.
- Hug elbows into the body press palms down on the floor.
- Tighten the pubis inhale and lift your chest up in the air by straightening your hands.
- Keep the buttocks soft.
- Firm shoulder blades against each other and keep the back bend even.
- Hold position for 15-30 seconds and then come back to prone lying position. This is one of the most effective yoga poses for sciatic nerve pain relief.
Avoid if: you have backache, headache, pregnancy, or carpal tunnel syndrome.
Sukhasana – Easy Pose
Makes the brain calm, stretches the knees and ankles, removes the pain of sciatica, and strengthens the back.
- Start from the sitting pose with the legs stretched out in front of you.
- Cross your shins and widen your knees.
- Bring each foot below the opposite knee.
- Your legs are now folded.
- Relax the outer edges of the legs as they rest below the knees and the inner arches settle below the opposite shin.
- Looking down you see the triangles of the knees and the shin as they cross.
- Keep pelvis in neutral position and make some distance between the pelvis and lift your sitting bones off the floor by pressing with your hands.
- Place your pubic bone and tail bone equally on the floor.
Avoid if: you have knee injury.
Utthita trikonasana – Extended Side Angle Pose
Utthita trikonasana Benefits
Utthita trikonasana steps:
- Begin in the standing pose Tadasana keep your legs wide about 4 feet apart.
- Turn your left foot slightly to the right and the right foot at ninety degrees away from the body.
- Push the left hip forward and turn the torso to the left. Bend your right knee so that your body is now pushing to the right side.
- Bend and reach with the right hand to the floor.
- Raise the left hand up to the sky.
- Hold the pose for 10-15 seconds.
- Return to standing position.
Avoid if: you have high or low blood pressure, insomnia, or headache.
Also Read: Yoga for back pain treatment
Ardha chandrasana – Half Moon Pose
Ardha chandrasana Benefits
Ardha chandrasana steps:
- Begin from the Utthita Trikonasana with the right knee bent and your right hand on the floor.
- Slowly, straighten your right knee and raise your left leg in the air.
- Keep the left leg straight out on the side. Rest your right hand fully on the floor.
- Stretch your left hand up to the sky. This is one of the best stretches for sciatic nerve pain.
Avoid if: you have migraine, headache, low blood pressure, insomnia, or diarrhoea.
Anjaneyasana – Low Lunge
Anjaneyasana Benefits: This is very good for sciatica.
- Begin from the downward facing dog and move the left leg forward so that it comes up to the hand.
- Then bring your body down so that the right leg is prone on the floor.
- Keep your torso straight and tighten the inner core.
- Bring your shoulder blades inwards. Hold the pose for 10 seconds.
- Repeat for the other leg.
Avoid if: you have any heart problems.
Hanumanasana – Monkey Pose
Hanumanasana Benefits: This is very useful for sciatica.
- Begin from the kneeling position.
- Step the right foot out in front of the left knee.
- Turn the right thigh out when you lift the inner sole away from the floor.
- Exhale as you lean forward and rest your fingertips on the floor.
- Slide your left knee back and straighten it.
- Do not let it reach the limit.
- Push your right heel away from your body and straighten the leg so the kneecap faces the ceiling.
Avoid if: you have groin or hamstring injuries.
Tadasana – Mountain Pose
Relieves sciatica, improves flat feet, firms buttocks and abdomen, and improves the posture.
- Start from the standing pose.
- Keep your big toes touching, spread your toes and balls of your feet.
- Rock gently from side to side and front to back.
- Lift your knee cap and firm your thighs.
- Concentrate on the energy line from your inner thighs, through your groin, to the core and neck to the head.
- Turn the thighs inward, lengthen tailbone, lift pubis to the navel. Strengthen core and soften eyes.
Avoid if: you have headache, insomnia, or low blood pressure.
Agnistambhasana – Fire Log Pose
Stretches the hips and groins, helps relieves symptoms of sciatica.
- Start from sitting pose.
- Keep your legs one on top of the other by crossing the legs.
- Sit comfortably with the feet facing the front.
- Put your hands in your laps with palms clasped and rest your hand on your leg.
- Push the upper arm bone back and push the lower tip of the shoulder blade into the back.
- Keep the foot outside the knee.
- Exhale and fold forward from the groin.
- Keep the space between the pubis and navel long.
- Do not fold over on your tummy.
- Inhale and straighten, lengthen your pubis to the sternum as you inhale.
Avoid if: you have low back injury or knee injury.
Dandasana – Staff Pose
Strengthens the back muscles, improves posture, provides relief for sciatica, and stretches the shoulders and chest.
- Sit on the floor with the legs together.
- If your torso leans back, use a wall or sit on a blanket.
- Roll a small towel and place it between your lower back and wall.
- Do not make the belly hard but only firm the thighs.
- Lengthen the front torso to the floor, bring the energy from the pubis to the sternum and back from the shoulders to the tailbone.
- Lengthen the tailbone to the floor.
- Keep the hands by your side near your buttocks.
- Maintain pose for 10 seconds.
- Relax and repeat.
Avoid if: you have injuries to the wrist or lower back.
Baddha konasana – Bound Angle Pose
Baddha konasana Benefits
Stimulates the abdominal organs, kidneys, ovaries and prostate gland, stimulates the heart, stretches the groins and knees, relieves sciatica and menstrual discomfort.
Baddha konasana steps:
- Begin from the sitting position with the legs out in front of you.
- Bring the legs into the lap.
- Grasp the big toe with the first two fingers and the thumb.
- If you cannot hold the toes, grasp the shin or ankles.
- Balance to make the pubis and the tailbone equidistant from the floor.
- Lengthen the front torso and the top of the sternum.
- Do not force the knees down.
- Instead release the head of the thigh bone to the ground.
- Hold the pose for 10-15 seconds and then release the legs to the original sitting position.
Avoid if: you have any groin or hip injury.
All these sciatic nerve stretches above are very helpful for sciatic nerve pain relief. Doing yoga poses for sciatic nerve pain relief in the right manner will not pose any side effects. It will improve your body systems and augment your metabolism. But, in case you feel any manner of discomfort in doing the yoga pose, discontinue and consult your yoga teacher for advice.