Top 10 Yoga Exercises to relieve Sciatica

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Top 10 Yoga Exercises to relieve Sciatica

This is due to compression and inflammation of the spinal nerves. A sharp pain radiates from the lower back to to the leg and foot in a pattern determined by the nerve that is affected. It feels like an electric shock, and increases with standing or walking.


1. SUPTA PADANGUSTHASANA :

• Place a mat against a wall. Sit in Dandasana ( staff pose ) facing the wall. Keep a yoga belt beside you. The soles of your feet should touch the wall comfortably, with your toes pointing upward. Press both your palms down on the mat.
  
  
• Lower your back onto the mat, supporting your torso on your palms until your head rests on the mat. Bend your right knee, and bring it to your chest. Keep your left sole pressed against the wall. Loop the belt around the sole of your right foot. Hold one end of the belt in each hand. Make sure that you hold the yoga belt as close to your foot as possible. This opens your chest, and keeps your breathing regular and even. Keep your extended leg pressed down on the mat.
  
  
• Inhale, and raise your right leg until it is perpendicular to the floor. Hold both ends of the belt with the right hand. Place your left arm beside your left arm beside your left hip. Press the left foot against the wall, and the left thigh on the mat. Stretch your right leg up further, simultaneously pulling your toes toward you with the belt. Feel the stretch in your right calf. Keep your left leg firmly pressed to the floor. Do not bend either knee or allow the left leg to tilt out. Initially, stay in this position for 20 -30 seconds. With practice, increase the time to 1 minute. Repeat the pose on the other side.
  

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2. SUPTA PADANGUSTHASANA :
Variation (foot on the block)
The block under the foot makes the pose easier for those who are stiff in the pelvic area.
Quote:
SPECIFIC CAUTION
You must keep you leg straight as you lower it to bend during this action might lead to injury


GETTING INTO THE POSE




Place the wooden block on your right. Follow steps 1,2, and 3 of the main asana. After you raise your right leg, exhale, then lower your leg to the right, keeping it absolutely straight. Place your right foot on the block. Pull on the belt and stretch your leg. Hold the pose for 20 - 30 seconds. Repeat the pose on the other side.

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3. UTTHITA PARSVAKONASANA (INTENSE SIDE STRETCH):

• Stand in Tadasana (mountain pose ) against a wall, with your heels and your buttocks touching it. Place the block on the floor behind your right foot. Inhale, and spread your feet 1 m (3.5 ft) apart. Turn your right foot out to the right, until it is parallel to the wall.
  
  
  
• Turn your left foot in slightly to the right. Press the outer edge of your left foot firmly on the floor, and bend the right knee, pushing your thigh down until your calf is at right angles to the floor. Stretch your left arm away from your left shoulder.
  
  
  
• Bend to the right, and place your right palm on the block. Stretch the left arm up, with the palm facing forward. Now rotate the arm and bring it toward your left ear. Your left thumb should touch the wall. turn your head and look at your left arm. Maintain a continuous stretch from the left ankle to the left wrist. Press your outer left foot into the floor. Move your shoulder blades into your body, and extended your spine toward your head. Hold the pose for 30 seconds. Repeat the pose on the other side.
  
  

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4. ARDHA CHANDRASANA (HALF-MOON POSE):

Stand in Tadasana (mountain pose) Place a block on its short side against the wall. Inhale, spread your feet 1m (3.5ft) apart. Raise your arms to shoulder - level.

Turn your right foot out to the right, parallel to the wall, and turn your left foot in, slightly to the right. Bend your right knee, and place the right palm on the block. Raise your left arm.



Straighten your right leg. Raise your left leg, until it is parallel to the floor. Keep your left arm stretched up, in line with the right arm. The back of your left hand should touch the wall

Look up at your left thumb. Keep your weight on the right foot, thigh, and hip, not on your right palm. Hold the pose for 20 seconds. Repeat the pose on the other side.

Quote:
Do not perform this asana if you have stress-related headaches, migrane, eye strain, varicose veins, diarrhoea, insomnia, or chronic fatigue syndrome.

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5. BHARADVAJASANA (TORSO TWIST):

• Sit sideways on the chair with the right side of your body against the chair back. Sit erect and exhale. Hold the outer sides of the chair back.
• Widen your elbows. Push the right side of the chair back away from your body, exerting pressure, while pulling the left side toward you. Exhale as you rotate, but do not hold your breath. Look over your right shoulder. Hold the pose for 20 - 30 seconds. Repeat the pose on the other side.

Quote:
Avoid this asana if you have blocked arteries, high or low blood pressure, bronchitis, headaches, migraine, eyestrain, Diarrhoea, insomnia, fatigue, osteoarthritis or during mensuration.

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6.BHARADVAJASANA:



GETTING INTO THE POSE Step your legs between the chair back and the seat. Hold the seat with your right hand, and the back of the chair with your left hand. Lift and rotate your torso to the right. Hold for 20 - 30 seconds. Repeat the pose on the other side.




Quote:
Avoid this pose if you have varicose veins.