The most common cause of nerve pain in the legs is a pinched nerve, which occurs when a nerve gets compressed between surrounding muscle tissue or bone. Pinched nerves are temporary and usually go away with no treatment in days or weeks. Some yoga postures can be therapeutic and help relieve pain and discomfort.
Half-Cow Face Pose or Gomukhasana
Sit on your yoga mat in a cross-legged position, your left leg crossed under your right leg. Slide your left leg further to the right and bring your left foot close to your right hip. Slide your right leg further to the left and bring your right foot close to the left hip. The goal is to get your left knee stacked directly over your right knee. Depending on your level of flexibility, this may or may not happen; just go as deep as you can. Put your hands beside your hips on the floor and sit up tall, extending the spine straight. Walk your fingers forward on the mat, gradually leaning the torso forward, while maintaining a long spine and not allowing the back to round. Bend forward as far as you can and hold here, breathing for 10 seconds. Switch the cross of your legs and repeat on the other side.
Thread-the-Needle Pose
Lie on your back with your knees bent and both feet flat on the floor. Pick up your right foot and bring your right ankle to the your left knee, about two inches above your kneecap. Allow your right knee to fall out to the side so that your legs form a triangle shape. Now, pick up your left foot. Interlace your hands around the back of your left thigh, reaching your right hand through the triangle formed by your legs and your left hand around the outside of your left thigh. Keep your head and shoulders on the mat and pull your left thigh in toward your chest. Hold there for 10 seconds and release. Switch the cross of your legs and do the other side.
Downward Dog or Adho Mukha Svanasana
Stand at the top of your mat with your hands at your side. Fold forward with a flat spine until your fingers touch the mat. Bend into your knees to put your palms on the mat and then step your feet back about three to four feet. Your body should look like an upside-down V. Keep your arms almost straight, just a small microbend to protect your elbows. Rotate your inner arms out to broaden across your upper back, and press your chest back toward your thighs so that your ears and upper arms are close to each other. Allow your head and neck to remain loose. Lift up your buttocks but relax your heels toward the mat. The knees can stay bent, or you can try to straighten the legs by pushing the thighs back. You should feel a stretch down the back of your legs. Hold this position for 10 to 15 seconds and breathe deeply.
Reclining Big Toe Pose or Supta Padangusthasana
Lie on your mat on your back with both legs extended. Bend your right knee and bring it toward your chest. Reach your right hand inside the right leg and grab your toe from the inside with your index and middle finger. Wrap your thumb around the other side of your toe to get a good grip. Keep both shoulder blades on the mat and begin to straighten your leg, pressing the sole of your foot toward the ceiling. If this is too much for you, take a yoga strap or a towel and wrap it around the ball of the foot, grasping the other end of the strap or towel in your right hand. Keep your leg and hip at a 90-degree angle and hold for 10 deep breaths. Release and switch legs.
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