6 yoga posesa-for sciatica relief

6 Yoga Poses For Sciatica Relief

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These 6 simple yoga poses to find relief for pain in your leg caused by sciatica.

Symptoms of Sciatica

Sciatica is tenderness and pain anywhere along the sciatic nerve, typically originates anywhere in the sciatic nerve, which runs from your hip to your toes. Depending on the cause and severity of sciatica, some yoga poses can help relieve and heal sciatic nerve pain.

Burning and tingling in the back of the thigh are signs of sciatica.

Find the Cause of Your Sciatica

This is a significant problem, and it’s especially important to have your disks checked out by a doctor if you are experiencing pain in your mid-lower back,The two most common scenarios behind sciatica include:
1. A herniated disc – the excruciating pain is caused by a bulging or ruptured disc that pinches or irritates the nearby nerve.
2. Piriformis syndrome – Caused by irritation to the sciatic nerve by a muscle in the hip called the piriformis. The piriformis can push the sciatic nerve against the tendons beneath it, which results in the familiar buttock and leg pain.

How Yoga Can Help Relieve Sciatica

Hamstring stretches play a major role in relieving sciatica pain.

If the source of your sciatica is a herniated  disk, you need to be very careful not to aggravate the condition and make it worse. A yoga practice that progresses from gentle poses to basic foundational asanas like standing poses and downward-facing dog will align, lengthen, and strengthen your lower back.

if the source of your sciatica is pressure on the nerve due to a short, tight piriformis,  you need to work on stretching this muscle. Your approach should be gentle and progressive, since overworking the piriformis may lead to worsen the pain.

Reclining big toe pose – Supta Padangusthasana


  • Lie down on your back, legs strongly extended, Exhale, bend the left knee, and draw the thigh into your torso.
  • Loop a strap around the arch of the right foot and hold the strap in both hands. Inhale and straighten the knee, pressing the right heel up toward the ceiling. Stay for 10 breath.
  • Lower the right leg slowly by first bending the right knee towards your chest and then placing the leg on the floor.
  • Repeat on the left side.

King pigeon pose – Eka Pada Rajakapotasana

King pigeon pose

  • Start on your hands and knees or from the ‘downward facing dog’ pose.
  • Bring your right knee forward and out and put your right foot in line with the left hip.
  • Release your left leg on the floor behind you and slowly slide it back while bringing your body forwards. When you reach the final position, the left toes are pressing down into the mat and hold for few breath.
  • Repeat on the left side.
  • If you find the position too challenging, you can use a cushion underneath your buttock to support.

Standing twist

Standing twist

  • Place a chair against the wall.
  • Stand with your right hip next to the wall, so you face the chair.
  • Put your right foot on the chair and keep your knee bent.
  • Your standing leg should be straight and you can press your right hand against the wall for balance.
  • Lift your left heel up and turn your body towards the wall. Use hands for support.
  • Exhale, and lower your heel to the floor, but maintain the twist for a few breaths.
  • Return to the starting position.
  • Repeat the same on the left side.

Preparation for spinal twist

Preparation for spinal twist

  • Sit with your knees bent and your feet on the floor in front of you.
  • Bring your right foot around and place it outside of your left hip.
  • Your left foot should be on the floor, either on the inside or outside of you right knee (depending on your mobility and intensity of the stretch).
  • Make sure that the weight is evenly distributed across your buttocks.
  • Hold your left knee with your hands and hold the position for several breaths.
  • Repeat on the other side.

Simple Seated Twist

Simple Seated Twist

  • Start with the preparation pose.
  • Turn the body towards the upward knee.
  • Place your left hand behind you and complete the full turn whilst holding the left knee with your right hand.
  • Don’t go to deeply into the twist or you risk worsening the piriformis syndrome.
  • Repeat the twist on the other side.

Modified cow’s face pose – Gomukhasana

modified-cow face-pose

  • Sit on the floor upright and extend your legs forward as you do for the ‘staff pose’.
  • Bend your right knee and bring your right leg across the left leg.
  • Bring your right foot close to your outer left hip.
  • Move your left foot across the midline, so it’s slightly diagonal to the body.
  • Your right hand is on the floor and your left hand is holding the right foot. Your right knee is above your left.
  • Keep your spine extended as you hold the position for a few breaths.
  • Repeat the same on the other side.
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