The sciatic nerve is the longest nerve in the body. It begins in the spine and extends down the buttocks and the back of each leg. If part of the nerve becomes compressed or pinched by surrounding muscle tissue, tendons, ligaments or bones, the result may be numbness, tingling and pain in the lower back, buttocks and legs. Although these symptoms will generally resolve themselves within a few months, it is helpful to practice daily yoga stretches aimed at relieving discomfort in the back, buttocks and legs caused by a pinched sciatic nerve.
Wide-Angle Seated Forward Bend (Upavistha Konasana)
Sit on your yoga mat with your legs extended in front of you and your shoulders directly over your hips. Reach the crown of your head towards the ceiling and lengthen your torso and spine. If you have trouble keeping your back straight, take a folded towel or blanket and place it underneath your tailbone. Spread your legs wide and continue to reach the crown of your head towards the ceiling. Rest your fingertips on the floor next to your hips and shift the weight in your tailbone forward. Keeping your spine straight, begin to lean your torso forward as far as you can. Now, take your fingers on the floor in front of you and start to walk them forward. When you have reach as far as you can, hold the position for five to 10 breaths and release.
Tree Pose (Vrksasana)
Stand at the top of your mat with your feet together and your hands by your side. Draw your shoulders back and reach the crown of your head towards the ceiling. Bend your right knee and place the sole of your right foot along your inner thigh above the knee cap or along the inside of your shin, depending on your level of flexibility. Externally rotate your right thigh from the hip socket, and try to level your hips with the floor. Put your palms together in the center of your chest and hold the pose, breathing deeply, for five to 10 seconds. Release your right foot and switch to the other side.
Low Lunge
Stand at the top of your mat with your hands at your sides. Take a big step to the back of your mat with your right foot and lower your right knee to the mat. Align your left knee directly over your left foot so that your left knee is at a right angle. Place your hands on the top of your left thigh and lunge forward so that your feel a stretch through the front of your right thigh. Hold here for 10 breaths and release. Step your right foot forward and your left foot back, repeating on the left side.
Downward Facing Dog (Adho Mukha Svanansana)
Stand at the top of your mat. Fold forward and place your hands on the mat next to your feet. Walk your feet back three or four feet, so that your hips are up in the air and your body is in the shape of an upside-down V. Press your palms flat into the floor and spread your fingers. Keep a slight bend in your elbows to protect the joint and spread across your shoulder blades. Press your chest back toward your thighs so that your ears are in line with your upper arms. Lift your tailbone up toward the ceiling to lengthen your spine, and let your heels relax down toward the mat. Hold here for 10 breaths and then release.
