Your sciatic nerve runs from the sacrum in your lower spine through your buttocks, all the way down the backs of your legs. Sciatica occurTs when this nerve becomes compressed or irritated, and a shooting pain or tingling sensation travels from the lower back down to the calves. Gentle yoga poses can help alleviate sciatica pain and inflammation.Before you begin a yoga practice for sciatica, consult with your physician.
Yoga Poses
For sciatica pain, concentrate on the yoga poses that lengthen your spine, strengthen your abdominal muscles, open your hips and stretch your hamstrings. Be aware of your breath, and move through your poses slowly. You can even make a habit of doing simple poses throughout your day. Focus on the ones that provide the most relief. Avoid forward bends, because they may aggravate the pain.
Spine-Lengtheners Practice mountain pose at any time throughout the day to find your best alignment and expand the space in your lower back. Root your feet -- not your toes -- firmly into the floor. Widen your hips by drawing your inner thighs back, and draw your tailbone down as you engage and lift your belly. Lower your shoulders to lift your chest. Breathe. For cobra pose, lie on your belly and place your hands flat on the floor next to your chest. Keeping your legs and feet parallel and your hands pressed into the floor, inhale and lengthen your spine forward as you lift your head and chest. Hold for a few full breaths. Stronger Abdominal Muscles Build your abdominal muscles with boat pose. Sit with your knees bent and feet flat on the floor. Draw your navel into your spine, and lengthen your spine upward. Lift your feet off the floor so your shins are parallel to the floor. Stretch your arms out straight with your palms facing each other. This is half-boat pose. Hold this pose for a few breaths or, for a bigger challenge, stretch your legs up straight for full boat pose. Hip-Openers and Hamstring Stretches Lie on your back with your knees lifted and your shins parallel to the floor. Place your right ankle on your left thigh, with your right knee out to the side, for eye-of-the-needle pose, or sucirandhrasana. Hold the back of your left thigh. After a few breaths, switch sides. This will open your hips and give your hamstrings a good stretch. Then, bend both knees into your chest with the bottoms of your feet facing the ceiling. Widen your legs and hold onto your feet for happy baby pose. Relaxation End your practice by lying on your back with your feet slightly apart and your arms out to your sides. Close your eyes and focus on your breath for 10 minutes to relieve stress and allow your body to reap the benefits of your practice.
