The term sciatica refers to pain that affects the path of the sciatic nerve, which starts in the lower back through the hips and buttocks and down through the legs. In 90% of the cases, sciatica is caused by a herniated disc, injury, or spinal stenosis.
Other causes of sciatica include carrying heavy loads, sitting for an extended period of time, obesity, diabetes, and age. As for the symptoms, the most common would be radiating pain between the lower back and the buttocks, weakness, tingling, and numbness.
Yoga has been shown to be helpful for both prevention and treatment of sciatica. The use of yoga poses has been associated with decrease of tenderness, pain, difficulty walking, pain during forward bending, and rigidity. Use these yoga posses to fix sciatica pain. A yoga mat is all you need!
Embryo’s Pose | 10 breaths
Begin on the hands and knees in a tabletop position. Bring the legs together and loosen the toes. Sit the hips back on the heels and walk the hands forward, until the chest rests on the thighs and the forehead on the floor. Once the forehead is on the floor, bring the arms alongside the hands and the palms face up. Hold for 10 breaths.
Bridge Pose | 8 breaths
Start by lying on the back with the knees bent and feet on the floor. Put the arms alongside the body and the palms faced down. The feet should be kept hip-width and then walked close to the body. Press the palms in the ground as you exhale and then take a deep breath to raise the hips towards the ceiling. Hold for 8 breaths and then roll back down onto the back.
Pigeon | 8 breaths
Begin in a tabletop position on the hands and knees. Pick up the right leg and bring the shin forward. Line up the right knee behind the right wrist, keeping the foot flexed. Straighten the left leg behind, keep the feet in straight line with the left hip, and lift the chest. Take a deep breath, then exhale, and walk the hands forward. Hold for 8 breaths.
Supine Figure 4 | 8 breaths per side
Start by lying down on the back. Bend the knees and put the feet on the floor, hip-width distance apart. Bend the right knee and put the right ankle above the left knee on the thigh. Then, take the left foot and thread the right hand through the legs. Interlace the hands behind the left thigh.
Hug the left thigh towards the body, keeping the shoulders and head on the floor. Keep the right knee open and hop for 8 breaths.
Baddha Konasana | 8 breaths
Sit on the mat. Bend the knees and bring the soles of the feet together. Let the knees fall outwards to a butterfly position. Take a deep breath to sit up tall. Exhale as you walk the hands forward and fold over the thighs. Hold for 8 breaths.
Janu Sirsasana | 8 breaths per side
Sit on the mat. Straighten the right leg out in front of your body and bend the left knee. Put the left foot on the inner right thigh or calf. Sit up tall and take a deep breath. Reach the arms up over your head and draw the navel in in order to engage the core. As you exhale, reach the arms forward and grab the right foot, bending the right knee if needed. Fold over the right leg and hold for 8 breaths.
Crossed Ankle Forward Fold | 8 breaths per side
Stand on the mat and cross the right ankle in front of you. Bend both knees and fold forward over the thighs. Bring the hands to the ground, bending the knees more. Then, walk the hands over to the right in order to feel a stretch through the hamstrings and left hip. Hold for 8 breaths.