Top 10 Yoga Exercises to relieve Sciatica

[rameshxavier]

SAVASANA (CORPSE POSE):

Spread the mat on the floor. Place a bolster on the mat, with its long sides parallel to the long sides of the mat. Sit in Dandasana (Staff pose) with the short end of the bolster against your buttocks, and place the folded blanket on the far end. If you have osteoarthritis of the knees or if your legs are feeling tired, place a bolster under your knees.



Wrap the bandage around your forehead, following the instructions for Ujjayi Pranayama. Now place your elbows and forearms on the mat. Lower your back, vertebra by vertebra, onto the bolster until your head rests comfortably on the folded blanket. Position your buttocks evenly on the centre of the mat. Spread out your arms to the sides, palms facing up, and rest them on the floor.


Straighten your legs and stretch them evenly away from each other, without disturbing the extension of your waist. Exhale, focusing on your breathing, then lift and stretch your diaphragm, keeping it free of tension. Keep your arms at a comfortable distance from your body. If they are placed too near or too far away, your shoulders will lift off the bolster.


Stretch your shoulders away from your neck. The centre of your back should be on the centre of the bolster, keep your abdomen soft and relaxed. Expand your chest and relax your throat. Until you feel a soothing sensation in the neck. Ensure that your head does not tilt back. Relax your facial muscles and your jaw. Do not clench your teeth.


Keep your breathing smooth and free of tension, but do not breathe deeply. Let your eyeballs relax into their sockets, and allow external surroundings to recede. Feel the energy flow from your brain to your body body as the physical, physiological, mental, intellectual, and spiritual planes come together. Stay in the pose for 5 - 10 minutes.

[rameshxavier]

ADHOMUKHA SVANASANA (Downward Facing Dog Stretch) :

• Stand in Tadasana facing a wall, about 1 m(3.5 ft) away from it. Place 2 of the blocks on their broad sides, shoulder-width apart, against the wall. Place the third block on its long side, 45 cm (18 in) away from the wall. Separate your feet to a distance of 45cm (18 in). Kneel, and place your palms on the two blocks against the wall.
  
• Press your palms down on the blocks and walk your feet back, until they are 1.2 m (4 ft) away from your hands. Make sure that your feet are in line with your hands and the same distance apart. Raise both the heels, stretch your legs, then lower your heels to the floor. Stretch your arms fully.
  
• Consciously stretch each leg from heel to buttock, and from the front of the ankle to the top of the thigh. Raise your buttocks, stretch your chest, and push your sternum toward your hands. Exhale, then rest your head on the third block. Press your hands down on the blocks, extending your arms fully. Stretch your spine and expand your chest. Keep your throat soft and elongated. Relax your eyes and keep your brain passive.

Quote:
Do not practice this asana if you have diarrhoea or varicose veins. If you have a stiff spine, or high blood pressure or are prone to recurring headaches, always practice all these variations with head supported by a block. Do not hold the pose for more than 30 sec to 1 min.

These sciatica exercises are recommended for specific conditions. They must be done regularly (typically two times daily) and correctly to be effective. Close attention to posture and body mechanics is key to getting maximum benefit from the exercises.

[Fantasier]

thank you very muck :D
I'll try to do it at home.

[Flooreyoga]

I have such a great relationship with yoga myself and will likely never stop. It simply feels too good! I love yoga because it always makes me feel good It a natural cure for any discomfort, stress or source of heartache. It's always there for you in a time of need

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yogaflooring. com

[humararishta]

Nice post and very effective for our health thanks to share this information.

[Hclone]

This is great sharing as one of my aunt is also suffering from sciatica and this is very deadly pain.

Thus thanks a lot for this I am surely gonna read this and force them to do this on regular basis.

[ziesha001]

hey thanks for sharing !