6 Yoga poses to help you ease sciatica pain
Sciatica nerve pain is a very common problem and most of us have experienced it. This pain 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.
Below 6 poses that could help you ease the pain.
Supta Padangusthasana
Lie on your back next to a column. Raise one leg and rest it against the column for support. The other leg is outstretched.
As the hamstrings releases, you’ll gradually move more toward a 90-degree angle.
If you feel any pain, turn the raised leg out to see if that releases it.
Over time you’ll be able to bring your leg back to parallel.
Make sure not to overwork it.
Let the column help you relax while it teaches the legs and pelvis proper alignment.
Hold the pose for 30 seconds or as long as it’s comfortable.
Repeat on the other side.
Dandasana
Sit, preferably on a folded blanket or two if you have trouble sitting up straight, with your butt flat on the floor.
Extend both legs and keep them together in front of your torso.
To keep your back straight it helps to sit with your back against a wall. Allow only the sacrum and the shoulder blades to touch the wall, not the back of the head or your lower back.
Sit towards the front of the sitting bones, and adjust the pubis and tail bone equidistant from the floor. Firm the thighs, press them down against your support, rotate them slightly toward each other, and draw the inner groins toward the sacrum. Flex your ankles, pressing out through your heels.
Lengthen your front torso perpendicular to the floor. Imagine a string pulling you from the ceiling.
Hold the pose for one minute or longer.
Sucirandhrasana
Eye of the Needle (Pigeon pose variation).
Bend your right knee and place the sole of your right foot flat on the floor. Proceed to bend your left knee and cross your left ankle to rest on your right thigh. Stay here with the right foot on the floor if you feel this is enough of a stretch.
To go deeper: lift the right leg and pull it toward your body, holding either the back of your thigh or your shin. As the right leg comes toward your body, try to relax your left knee away from you.
Release and repeat on the other side.
Standing twist
This is an excellent standing pose for those with difficulty bending over. Lift your foot and place it on a chair. Place the opposite hand on the raised knee and the other hand on the hip.
Keeping the hips in a straight direction, turn the upper body. Maintain the position for about 30 seconds and switch sides.
Simple Seated Twist
Sit with your legs straight in front of you. Bend the right leg at the knee and place it on the outside of the left knee. Feel free to keep the leg straight or to bend it. Place one hand flat on the floor behind you, place your opposite elbow on the outside of your bent knee. Turn to face behind you, keeping your legs pointing forward.
Cat Pose
Get down on all fours. Bend your back down and lift your chest by pulling your shoulders back. Take a deep breath and hold for ten seconds. Return to a flat back.
Tuck your chin into your chest and raise your back. Take another deep breath and slowly release. Do this for 60-90 seconds.
These poses are to be practiced carefully and are not meant to replace your primary physician’s recommendations.
Message us if you want to read more about this and other ways to naturally ease and heal every day pain or discomforts.
Image Sources:
http://www.yogajournal.com/article/lifestyle/easy-rider/
http://aboutyoga.in/dandasana/
https://momentummag.com
http://greatist.com/move/yoga-mega-inflexible-people
http://yogatime.tv/blog/yoga-poses-for-good-health/
http://www.a2zyoga.com/yoga-poses/cat-pose.php