Many people suffering with sciatica turn to yoga for relief. When the sciatic nerve is compressed or irritated, mild to severe pain, numbness, or weakness is experienced. Sciatica can affect the back, hip, and even cause pain to radiate down the outside of the leg.
Try these poses to gently stretch the body and improve posture:
Standing Forward Bend: From a standing position, bend from the hips and fold forward. Place hands on legs or floor depending on your flexibility. (Level of difficulty: beginner)
Warrior I: : Stand with feet approximately 3 1/2 to 4 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot in to a 45 degree angle. Square the hips to face the right knee. Raise arms overhead and press palms together. Repeat pose on left side. (Level of difficulty: beginner)
Warrior II: Stand with feet approximately 3 1/2 to 4 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot in to a 45 degree angle. Extend arms out to the sides until hands are at shoulder height. Palms are turned down to the ground. Gaze out over right hand. Repeat pose on left side. (Level of difficulty: beginner)
Extended Side Angle: Stand with feet approximately 3 1/2 to 4 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot in to a 45 degree angle. Lean the right-side of the torso over the right thigh. Bend the right elbow and rest the right forearm lightly on the right thigh. Extend the left arm over head with the palm turned down to the floor. Repeat on left side. (Level of difficulty: beginner)
Triangle: Step feet apart about 3 1/2 feet. Turn the right foot out 90 degrees and the left foot in to a 45 degree angle. Extend the right arm down to the floor. Reach the left arm in to the air, keeping the left-hand directly over the shoulder with palm facing the front. Gaze up to the raised left thumb. Repeat pose on left side. (Level of difficulty: beginner)
Intense Side Stretch: Step feet apart about 3 feet. Turn the right foot out 90 degrees and the left foot in to a 60 degree angle. Turn hips to face the right foot. Hinge forward from the hips and bring hands to the floor or rest the hands on a block in front of the right foot. Repeat pose on left side. (Level of difficulty: beginner)
Revolving Triangle: Stand with feet approximately 3 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot to a 60 degree angle. Turn hips forward to face the short end of the mat. Place block on the outside of right foot. Hinge forward from hips and place left hand on the block. Reach right arm into the air with the palm of the right hand facing away from the body. Turn head and gaze up to the raised right thumb. Repeat pose on left side. (Level of difficulty: intermediate)
Half Moon: Step feet about 3 feet away from each other. Turn right foot out to a 90 degree angle and turn left foot in 45 degrees. Bend the right knee. Then, push off the back left foot to straighten the right leg. Keep the left leg lifted in the air. Extend the right arm down to the floor and the left arm into the air. Repeat on left side. (Level of difficulty: intermediate)
Revolving Half Moon: Step feet about 3 feet away from each other. Turn right foot out to a 90 degree angle and turn left foot in 45 degrees. Bend the right knee. Then, push off the back left foot to straighten the right leg. Keep the left leg lifted in the air. Extend the left arm down to the floor and the right arm into the air. Repeat on left side. (Level of difficulty: intermediate)
Warrior III: Stand with feet approximately 3 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot to a 45 degree angle. Turn hips forward to face the short end of the mat. Bend the right knee. Raise arms overhead with hands over shoulders. Lean torso over the right thigh. Lift the left leg into the air. Take arms out to the side of the body. Repeat on left side. (Level of difficulty: beginner-intermediate)
Standing Extended Big Toe Hold: From a standing position, lift the right leg and hold on to the big right toe with the index and middle finger of the right hand, locking with the thumb. Extend the right leg out in front of you. Repeat pose on left side. (Level of difficulty: intermediate)
Plow: Recline on the mat in a supine position with both arms resting alongside the torso. Palms are turned down to the ground. Lift both legs overhead and roll up on to the shoulders. At this point, bring the hands to the lower back with the elbows on the ground for support. Hinge from the hips and lower the toes to the floor behind the head. (Level of difficulty: intermediate)
Reclining Extended Big Toe Hold: Lie in a supine position on the mat with both legs extended. Pull the right knee into the chest. Wrap a strap under the sole of the right foot and extend the right leg up to the ceiling. Hold on to the strap with both hands and push out through the right heel. Repeat pose on left side. (Level of difficulty: beginner)
Additional Resources: Stop Sciatic Pain: Information and Yoga Exercises to Heal Sciatic Pain
Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.
Try these poses to gently stretch the body and improve posture:
Standing Forward Bend: From a standing position, bend from the hips and fold forward. Place hands on legs or floor depending on your flexibility. (Level of difficulty: beginner)
Warrior I: : Stand with feet approximately 3 1/2 to 4 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot in to a 45 degree angle. Square the hips to face the right knee. Raise arms overhead and press palms together. Repeat pose on left side. (Level of difficulty: beginner)
Warrior II: Stand with feet approximately 3 1/2 to 4 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot in to a 45 degree angle. Extend arms out to the sides until hands are at shoulder height. Palms are turned down to the ground. Gaze out over right hand. Repeat pose on left side. (Level of difficulty: beginner)
Extended Side Angle: Stand with feet approximately 3 1/2 to 4 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot in to a 45 degree angle. Lean the right-side of the torso over the right thigh. Bend the right elbow and rest the right forearm lightly on the right thigh. Extend the left arm over head with the palm turned down to the floor. Repeat on left side. (Level of difficulty: beginner)
Triangle: Step feet apart about 3 1/2 feet. Turn the right foot out 90 degrees and the left foot in to a 45 degree angle. Extend the right arm down to the floor. Reach the left arm in to the air, keeping the left-hand directly over the shoulder with palm facing the front. Gaze up to the raised left thumb. Repeat pose on left side. (Level of difficulty: beginner)
Intense Side Stretch: Step feet apart about 3 feet. Turn the right foot out 90 degrees and the left foot in to a 60 degree angle. Turn hips to face the right foot. Hinge forward from the hips and bring hands to the floor or rest the hands on a block in front of the right foot. Repeat pose on left side. (Level of difficulty: beginner)
Revolving Triangle: Stand with feet approximately 3 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot to a 60 degree angle. Turn hips forward to face the short end of the mat. Place block on the outside of right foot. Hinge forward from hips and place left hand on the block. Reach right arm into the air with the palm of the right hand facing away from the body. Turn head and gaze up to the raised right thumb. Repeat pose on left side. (Level of difficulty: intermediate)
Half Moon: Step feet about 3 feet away from each other. Turn right foot out to a 90 degree angle and turn left foot in 45 degrees. Bend the right knee. Then, push off the back left foot to straighten the right leg. Keep the left leg lifted in the air. Extend the right arm down to the floor and the left arm into the air. Repeat on left side. (Level of difficulty: intermediate)
Revolving Half Moon: Step feet about 3 feet away from each other. Turn right foot out to a 90 degree angle and turn left foot in 45 degrees. Bend the right knee. Then, push off the back left foot to straighten the right leg. Keep the left leg lifted in the air. Extend the left arm down to the floor and the right arm into the air. Repeat on left side. (Level of difficulty: intermediate)
Warrior III: Stand with feet approximately 3 feet apart from each other. Turn the right foot out to a 90 degree angle so that toes face the short end of the mat. Turn left foot to a 45 degree angle. Turn hips forward to face the short end of the mat. Bend the right knee. Raise arms overhead with hands over shoulders. Lean torso over the right thigh. Lift the left leg into the air. Take arms out to the side of the body. Repeat on left side. (Level of difficulty: beginner-intermediate)
Standing Extended Big Toe Hold: From a standing position, lift the right leg and hold on to the big right toe with the index and middle finger of the right hand, locking with the thumb. Extend the right leg out in front of you. Repeat pose on left side. (Level of difficulty: intermediate)
Plow: Recline on the mat in a supine position with both arms resting alongside the torso. Palms are turned down to the ground. Lift both legs overhead and roll up on to the shoulders. At this point, bring the hands to the lower back with the elbows on the ground for support. Hinge from the hips and lower the toes to the floor behind the head. (Level of difficulty: intermediate)
Reclining Extended Big Toe Hold: Lie in a supine position on the mat with both legs extended. Pull the right knee into the chest. Wrap a strap under the sole of the right foot and extend the right leg up to the ceiling. Hold on to the strap with both hands and push out through the right heel. Repeat pose on left side. (Level of difficulty: beginner)
Additional Resources: Stop Sciatic Pain: Information and Yoga Exercises to Heal Sciatic Pain
Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.
