The Sciatica is 2 nerves that are the longest in the body, running from the base of your spine, through the thigh and calf, and ending in your foot. Sciatica pain can be excruciating, if you haven’t experienced it, just ask someone that has! On average 40% of us will experience sciatica pain at some point in our lives, so it’s better to know how to ease this, even if you aren’t experiencing the pain right now.
The following are Yoga Poses that target the back area and relieve the pressure on the Sciatica nerves.
3 Yoga Poses To Ease Sciatica Pain
Twisting Chair Pose – Parivrtta Utkatasana
- Start with the mountain pose – Stand with your feet together, with heels and toes touching. Keeping your back straight and arms pressed gently against your sides, turn your palms outward, balancing your weight evenly on both feet, tighten your abdominal muscles to maintain posture.
- Squat down into Awkward pose, with your arms extended up towards the ceiling. Lean back slightly so that your weight is on your heels.
- Squeeze your legs together, inhale and bring your hands down to chest level, placing your palms together in prayer position.
- Exhale and twist towards the right, lengthening your spine as you stay in the squatting position. Rotate your spine torso and shoulders, placing your left elbow on the outside of your right thigh.
- With your head also turned to the left, look up towards the ceiling.
- Hold for 10-30 seconds, depending on your level. inhale as you untwist returning to the mountain pose, before twisting to the other side.
Knees to Chest Pose – Apanasana
- Lie Supine on the floor, exhale and draw your needs toward your chest.
- Wrap your arms around your knees, placing each hand on the opposite elbow. With each exhalation, gently pull your knees closer towards your chest and flatten your back and shoulders to the floor.
- Hold for 30 seconds to 1 minute.
Bharadvaja’s Twist – Bharadvajasana
- Start with the staff pose – sitting on the floor with legs extended, together and flat against the floor and toes pointed towards the ceiling. Straighten your back and gaze directly forward.
- Shift your weight to your right buttock and bend your knees to the left, moving your right thigh to test on the floor. With your toes pointed towards your left hip, your left thigh should rest on top of your right calf and your left ankle should sit on top of your right foot.
- Inhale and twist to your right, looking over your right shoulder. Place your left hand next to your right knee and your right hand on the floor besides your right hip.
- While exhaling, deepen the twist, keeping your torso upright and shoulders back. Bend your right elbow and reach across your back, hooking your right hand beneath the bend in your left elbow.
- Hold for 30 seconds to one minute. Return to Staff pose and repeat instructions for the other side.