Best 8 yoga for sciatica | yoga for sciatica pain


Risk Factor | Yoga Poses

Best 8 yoga for sciatica: Basically, Sciatica refers to pain that emits with the path of the radiative nerve, which branches through your lower part below your hips and buttocks. Generally, the Sciatica affects only one side of the body.

What causes Sciatica?

Sciatica occurs when the sciatic nerve gets pinch, usually in your spinal cord or hypertrophy of bone (bone spoon) on your vertebrae.

Rarely, the nerve can be compressed by tumors or may be damaged by diseases like diabetes.

Some risk factors of Sciatica

  • Diabetes: This situation increases your risk of nerve damage, which affects ways to use blood sugar.
  • Age: Changes related to the spinal cord, such as the herniated disk and bone sport the most common cause of sciatica.
  • Prolonged Sitting: For those who are sitting for a long time or an adjacent lifestyle, there is more possibility to develop sciatica compared to active people.
  • Obesity: By increasing stress on your spinal cord, the weight of the extra body can contribute to the changes of the spinal cord which triggers sciatica.

Now, we will tell you some exercises which will help you to decrease the risk of sciatica.

List of yoga for sciatica

  • Setu Bandhasana (Bridge Pose)
  • Viparita Karani (Leg Up The Wall Pose)
  • Balasana (Child Pose)
  • Adho Mukha Svanasana (Downward-Facing Dog Pose)
  • Bhujangasana (Cobra Pose)
  • Salabhasana (Locust Pose) 

Yoga for Sciatica Pain

Setu Bandhasana (Bridge Pose)

yoga for sciatica

Best 8 yoga for sciatica: Bridge pose or Setu Bandhasana is an inverted back bending asanas in hatha yoga in modern yoga and exercise.

The name of this pose is from the Sanskrit word Setu which means bridge and Banda which means lock and asana which means pose.

How to do Setu Bandhasana

  • Lie on the ground on a yoga mat.
  • Now bend your knees so that it is at 90 degrees of spine striking.
  • Now slowly inhale and lift your waist according to the comfort.
  • Try to be in the pose for approx 20 to 30 sec.
  • Now slowly exhale and bring your waist down to the ground.
  • Now, this is one round, do it 3 to 4 times.

Benefits of Setu Bandhasana

  • *This yoga pose is very effective for those who have back pains.*
  • This yoga helps to stretches the chest, neck, and spine.
  • It helps to stimulate the lungs, abdominal organs, and thyroid.
  • Improves digestion.
  • It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
  • Dental for asthma, osteoporosis, sinusitis, and High blood pressure.

Viparita Karani (Leg up the wall pose

yoga for sciatica

Best 8 yoga for sciatica: Leg up the wall pose or Viparita Karani come in two types of yoga:- Hatha Yoga and Modern yoga.

Viparita Karani is an Asana and mudra in Hatha yoga and In modern yoga as exercise.

This yoga is a supported Yoga pose.

This yoga comes from the Sanskrit word Viparita which means inverted or reversed, and Karani indicates particle type of practice.

How to do Leg Up The Wall Pose?

  • Sit on your right side against the wall, mounted knees and your feet drawn towards your hips.
  • Turn your feet against the wall because you turned to lie flat on your back
  • Put your hips next to the wall or slightly away.
  • Place your arms in any suitable position.
  • Stay in this position for up to 15-20 minutes.
  • To release the pose, smoothly shift yourself away from the wall.
  • Relax on your back for a few moments.
  • Draw your knees into your chest and roll onto your right side.
  • Rest for a few moments before slowly moving into an upright position.

Benefits of the leg up the wall pose

  • It helps to relax your body
  • *It relieves a mild backache*
  • It helps to relieve anxiety
  • Helps in relieving urinary disorder

Balasana (Child Pose)

yoga for sciatica

Best 8 yoga for sciatica: Child Pose or Balasana is a kneeling asana in modern yoga as exercise.

Balasana is a counter asana for various yoga poses. If necessary, and during pregnancy, the knees may be extended. The arms can be stretched forward in front of the head.

The origin of the name of this pose is from the Sanskrit word “Bala” which means “Child” and “Asana” which means “Pose”.

Steps of Balasana

  • For doing child pose sit on a yoga mat in Vajrasana.
  • Now, slowly inhale and lift both hands directly above the head. Don’t touch your palms.
  • Now, slowly exhale and bend forward.

(Note: – Careful while doing this as you have to bend from the hip joint, not from the waist joint.)

  • Keep leaning forward until your palms touch the ground.
  • Now, hold your head on the ground.
  • Now, you are completely in child pose or we say Balasana. Now you have to relax your body and have to inhale deeply and exhale.
  • Combine the fingers of both hands as between them you have to support him by keeping the head.
  • Now, put your head between your hands.

Be in this pose for 30 sec to 5 min then slowly release. This is the first round you have to do 3 to 4 rounds.

Benefits of Balasana

  • This yoga pose helps to stretches the hips, thigh, and ankles.
  • This yoga pose is very beneficial for those who have back pain.
  • *It relieves back and neck pains*.

Adho Mukha Svanasana (Downward-facing Dog Pose)

yoga for sciatica

Best 8 yoga for sciatica: Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun).

This yoga pose is similar to the standing straddle pose but not the same. This yoga pose is a little easier than it.

The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”

The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.

This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.

How to do a Downward facing dog pose?

  • Sit in cow and cat starting pose.
  • In this posture, you have to be on your knees, both hands will stand on the ground and the back will be straight.
  • Now with emphasis on the hands, first move the right leg and then the left leg back.
  • Raise the hips towards the sky and if possible, take the heels down to the ground.
  • In this posture, you will feel the stretch on the back of your leg.
  • Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
  • Now, you will feel the tension on your chest and arms too.
  • Try to be in this pose for 30 to 40 seconds then release.

Benefits of Downward facing dog pose

  • It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
  • It helps in calming the mind.
  • Stretches the shoulders, hamstrings, arches, calves, and hands.
  • It improves digestion.
  • *Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.*
  • This yoga pose helps in warming up the ankles and the toes.

Bhujangasana (Cobra Pose)

yoga for sciatica

Best 8 yoga for sciatica: Cobra pose or Bhujangasana is a back-bending asana in modern yoga as exercise and hatha yoga. This yoga is the part of Surya Namaskar(Salute to the Sun)

The origin of the name of this pose is from the Sanskrit word “Bhujanga” which means “cobra” and “asana” which means “Pose”. 

How to do Cobra Pose?

  • Lie down on the ground on your stomach.
  • Now, place your palm under the shoulder.
  • Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
  • Now, inhale and lift your body upwards.
  • Mind one thing that you should not stretch your waist much.
  • Try to remain in this posture for 15-20 seconds
  • Then exhale and return to the normal position. Now do this pose for 3-4 ties.

Benefits of Cobra Pose?

  • It helps to strengthen the spin.
  • It also stretches the chest, lungs, shoulders, and abdomen.
  • It stimulates the abdominal organs.
  • It opens the heart and lungs.
  • It increases body heat and destroys diseases.

Salabhasana (Locust Pose)

yoga for sciatica

Best 8 yoga for sciatica: Locust poses or Salabhasana is pron back bending asanas in modern yoga as exercise. This pose is also known as the grasshopper pose.

The name comes from the Sanskrit word Shalabh which means Grasshopper or locust and asana which means pose.

The pose comes in Bikram yoga asanas and has three stages.

The variation includes Ardha Salabhasana and Purna Salabhasana.

How to do Locust Pose?

  • Lying on your stomach on a yoga mat with your arms at your sides.
  • Extend your legs straight behind you.
  • Don’t throw your heels inward or outward
  • Inhale and reassure head to look forward.
  • Now exhale and lift your chest and your arms
  • Mauke per alongside your body with your palm facing down.
  • Now lift your up and spine and Reach your arms back toward your feet
  • Now you can use your inner thigh to lift your legs up to the ceiling
  • Reach your back through the walls of your feet
  • Now keep your chest lifted as you will run across your collar bones
  • Now breath normally
  • Stay in this position for 1 minute then and relax.
  • Repeat this process again and do this two to three times.

Benefits of Locust Pose

  • *It strengthens the muscle of the spine*
  • It strengthens the buttock and backs of the arm and legs
  • It status the soldier’s chest belly and thigh
  • It improves the posture
  • It stimulates abdominal organs
  • It helps in relieving stress.
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