If you suffer from sciatica, then you already know how painful the condition can be. The compression and inflammation of the spinal nerves can send sharp pains through the body from your back to your legs and feet. Some describe the pain as an electrical shock. Most sufferers also find it hard to get comfortable standing, sitting or lying down. However there are some yoga postures, or poses, that you can try that may help relieve your sciatic nerve discomfort.
Supta Padangusthasana
For this yoga pose, sit on the floor with your legs flat and straight and your feet pressed up against a wall. With your soles pressed firmly against the wall, straighten your arms and press your palms down on the floor by your side. Hold the position for a few seconds and then lower your back to the floor so that you are lying flat. Slowly bend your right knee, bringing it to your chest. Using a yoga belt, hold your foot and knee in place against your chest for a few seconds. Then inhale and raise your right leg up so that it is perpendicular with the floor, or as close to perpendicular as you can get it. Hold your foot in place with the yoga belt using your right hand. Lower your left hand back to your side. Stretch the leg for about 20 seconds and then slowly return it to the floor. Repeat the pose on the other leg.
Ardha Chandrasana
For the Ardha Chandrasana, also known as the half-moon pose, stand against a wall in the mountain pose; standing straight with feet together, heels touching, arms at your side, palms in, fingers pointing to the floor, and face forward. Place a yoga block on the floor about 12 inches in front of your right foot. Slowly raise your arms to shoulder height, out and straight out to the side so your body is in a T-shape. Turn your right foot out so it is parallel to the wall and your left foot slightly inward. While keeping your arms straight, locked at the elbow, bend your right knee and reach down and place your right hand on the yoga block. Slowly straighten your right leg and raise your left until it is parallel to the floor. Keep your left arm stretched straight up above you while you balance with your right hand on the block. Place your left hand against the wall for added balance. Look straight up and hold the pose for 20 seconds. Repeat on the other side.
Vajrasana
Vajrasana, or the thunderbolt pose, begins by kneeling on the floor with your knees about hip-width apart. The tops of your feet should be flat against the floor. Exhale as you sit back on your heels. Place your hands on your thighs, palms down, and close to your knees. Keep your back straight but relaxed and your head facing forward. Hold this pose for 30 to 60 seconds while breathing calmly. After the pose, stand up and shake out your legs to get the blood flowing again. Stop the pose if you feel any pain or discomfort in your knees or ankles.
Adho Mukha Svanasana
Adho Mukha Svanasana is more commonly known as downward facing dog. Begin this pose by lying on your belly with your arms straight out above your head. Bend your knees and lift your body by supporting yourself with your hands and feet. With your hands under your shoulders, and your toes curled, raise your hips while straightening your legs. Relax your neck and let your head hang down. Stretch your legs by slowly pushing your heels flat to the floor. Your body should be raised and arched like a mountain as you hold the pose on all fours, like a dog. Hold for 20 to 30 seconds and then slowly bring your knees back to the floor and then your elbows. Then lie flat on the floor and allow your body to relax.
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