Sciatic nerve pain occurs when the sciatic nerve -- the longest nerve in the body, extending from the spine down the backs of both legs -- becomes compressed between surrounding muscle tissue, ligaments, tendons and bone. This creates sometimes severe pain that can be debilitating. Sciatica is usually temporary, with symptoms going away on their own within a few months. In some cases, surgery and medication may be recommended; but in most cases gentle exercises, such as yoga, can help relieve pain and discomfort.
Bound Angle Pose (Baddha Konasana)
Sit on your mat with your knees bent and your feet flat on the floor. Allow your knees to fall open to the side and press the soles of your feet together. Your legs should create a diamond shape. Sit up tall and interlace your fingers around the tops of your feet. Keep the outer edges of your feet in contact with the mat as you use your arm strength to gently pull your torso down toward your legs. Keep your spine straight as you exhale deeper into the posture. Hold for five to 10 breaths and release.
Reclining Big Toe Pose (Supta Padangusthasana)
Lie on your mat on your back with your legs extended. Bend your right knee and bring it in toward your chest. Reach your right arm to the inside of your right leg and grab the big toe of your right foot from the inside with your index and middle fingers. Allow your shoulders to remain on the mat as you slowly straighten your right leg, extending your foot up above your hips. Flex your toes back toward your face so the sole of your foot faces up toward the ceiling. If this is too much of a stretch for you, take a yoga strap and wrap it around the ball of your foot. Hold the other end in your right hand and extend your arm. Hold the pose for 10 seconds and release. Do the same thing on the other side.
Fire Log Pose (Agnistambhasana)
Sit on your mat in a cross-legged position, with your right leg on top of your left leg. Move both shins so that they are parallel to the top of your mat. Take your right ankle and stack it right on top of your left knee. Stack your right knee directly on top of your left foot. Flex both feet and sit up tall. If this is enough of a stretch for you, stay here. If you'd like to go further, place your fingertips on the mat in front of you and walk your hands forward so that your torso comes down towards your legs. Keep your spine as straight as possible and avoid crunching your neck. Hold the pose for 10 seconds and switch sides, crossing your left leg over your right.
Triangle Pose (Utthita Trikonasana)
Stand at the top of your yoga mat. Take a big step open to the right, and place your right foot at the back of your mat. Rotate your right foot out so that it is parallel to the long side of your mat. Turn your left foot in slightly. Square your shoulders toward the side wall of your room and float your arms up to parallel. Shift your left hip back and reach your right hand fall the way to right. On an exhale, tilt your arms and bring your right fingers to rest lightly on your right shin. Hold here for five to 10 deep breaths, lengthening through the torso, and then release. Come back up to center, rotate your left foot out and your right foot in and come into triangle pose on the other side.
