Yoga for Sciatica

Do you feel tingling or burning sensation down the leg? Does the constant pain in one side of the rear bother you too much? Often you feel shooting pain that makes it difficult for you to stand up? While sitting the pain in rear or leg even makes it worse? Then you might be suffering from Sciatica. However sciatica symptoms differ depending upon where the sciatica nerve is affected. Pain in sciatica usually affects one leg & symptoms may be radiate down from the lower back all the way through the back of the thigh and down through the leg.

People with sciatica may also experience hip, buttock, leg or foot pain & even may experience numbness or weakness of the leg. Sciatica has a long painful history. Many conditions can lead to sciatica including herniated disk, trauma and degenerative spinal arthritis. It is common as we reach the middle age. Pregnancy can also lead to sciatica in some cases since the enlarging uterus puts pressure directly on the sciatica nerve.

Various tests such as MRI scans, CT Scans & others may be used to help detect the causes of sciatica.

Yoga to cure Sciatica

Yoga can be extremely beneficial to cure the sciatica pain. Like physical therapy; the stretches in yoga can help making the postural alignment corrected strengthening the affected muscles. Further, yoga can also help relieving the tension that may aggravate the condition, making the patient aware of the change that is happening internally to relieve the stress & improve the mood which can ease the pain.

The Supine Yoga poses where the spine is unloaded are the safest Yoga poses then the straight legged forward folds. Here are few Yoga poses that may help relieving the Sciatica pain however it is recommended & advisable to work with a Yoga Therapist or a teacher who is well experienced in application of Yoga poses for sciatica.

1 ) Parvatanasana – Seated Mountain Pose :

Most people spend their time sitting on desk in their sedentary lifestyle. Poor sitting habits like sitting on sacrum and rounding the spine cannot only cause the sciatica pain but also cause the Respiratory, circulatory as well as digestive problems. Anytime, when you are sitting, ensure to align your spine correctly in Paravatanasana.

1. Sit on your seat bones – the two hard knobs at the base of your pelvis. To feel these knobs; reach under your hips, gently move the flash of your buttocks aside and feel them releasing down to the seat.
2. Place your feet firmly on the floor. If it is difficult to reach the floor; place a footstool to sit comfortably. Take a moment to root down to the ground. Feel the sit bones & soles.
3. From the grounding place; extend your head high – keeping it in line with your spine which is straight & erected for the posture alignment.
4. Keep the chin parallel to the floor – do not tipping it off or tuck it in. Ensure to relax your shoulders away from ears & stake your joints.
5. Raise your arms up in prayer pose ensuring the elbows straight. The another variation is one can interlock the fingers & stretch the arms up.
6. If the chair doesn’t support this posture; you may place the rolled blanket or towel at your lumber spine or lower back.

2 ) Katimanthan I – Supine Supported Twist I

1. Lie down flat on your back – hands parallel to the shoulders – Palms face up
2. Bend the legs from the knees keeping the feet hips distance apart.
3. Take a deep breath & then on exhalation bring both the legs on right side. The feet & knees should be together.
4. Hold the pose at the side atleast for 15 to 20 breaths or maximum 2 minutes
5. Move your neck to the left side Look at the palms.
6. Repeat on the left side.

3 ) Katimanthan II – Supine Supported Twist II

1. Lie down flat on your back – hands parallel to the shoulders –Palms face up
2. Bend the right leg from knee
3. Place the left leg feet on the knee of right leg.
4. Take a deep breath & on exhalation; bend both the legs on the right side, ensuring the knee & feet are touching the mat. Hold the pose at the side atleast for 15 to 20 breaths
5. Move your neck to the left side Look at the palms.
6. Repeat on the left side.

4 ) Supta Padangushthasana – Reclined Big Toe Pose:

1. Lie flat on your back, stretch both legs & keep the knees tight.
2. Inhale & raise the right leg from the floor until it is perpendicular. Keep the left leg stretched fully on the floor and rest the right hand on the right thigh.
3. Raise the right arm & catch the right big toe. You can use the belt if it is difficult to catch the big toe keeping the leg straight from the knee.
4. Hold the pose for at least 15 to 20 breaths.
5. Exhale & without disturbing the head and trunk or lifting the left leg off the floor, move the right arm & leg sideways to the right down to the floor. Do not release the toe hold but bring the right arm in level with the shoulders on the floor. Stay in this position for at least 15 to 20 breaths without bending the right leg at the knee.
6. Repeat the pose with left leg.

5 ) Pawanmuktasana – Knees to Chest Pose

1. Lie down flat on the mat & take few easy breaths.
2. Bend the legs from the knees & bring your thighs towards your torso keeping hands on the knees. You can use Yoga belt or strip to catch your legs.
3. Inhale & straighten your arms allowing your thighs to move away from your body.
4. Exhale & bend your elbows, drawing your thighs into your body as close as possible.
5. Hold the pose for at least 10 breaths.
   Caution: Avoid this pose if you are pregnant.