Nerve damage in your legs and feet can be caused by compressed discs in your back. Although these conditions do involve some physical limitations, yoga can be an effective workout -- especially if you're unable to do higher-impact activities like running and lifting weights -- and may relieve some pain and tension. A "gentle yoga" class may be a better choice than "power yoga" or other fast-paced classes, especially if you're just beginning a yoga practice.
Bends and Twists
Some yoga poses, particularly forward bends and twists, can actually damage the discs at the base of the spine if performed improperly, according to a "Yoga Journal" article by Roger Cole. Sciatica is a pain condition that is caused by disc damage and radiates down the sciatic nerve, which runs from the buttocks down through the legs to the top of the feet. Sciatic nerve damage, in serious cases, can cause weakness in your hamstrings or shin muscles. To prevent these injuries during a yoga practice, never force the spine into a bend and stretch your hamstrings, hip rotators and trunk muscles before practicing.
Safety
If you have nerve damage or other problems in your legs and feet, talk to a doctor before beginning a yoga practice and always inform your instructor of your condition. Don't do any pose that makes you feel unstable or causes pain or numbness. Modifications and props can make many poses more manageable. If you have sciatica, your doctor may advise you not to do any forward bends or twists.
Sciatica Poses
YogaJournal.com lists many poses that target sciatica pain without causing additional pain. Many of these poses gently stretch the back, feet and legs; they include Bound Angle, Eagle, Downward-Facing Dog, Extended Side Angle, Triangle and Half Moon. Some gentle twists, such as Bharadvaja's Twist or Half Lord of the Fishes, may be acceptable based on your specific condition. Reclining Big Toe, Tree and Hero poses stretch your legs and feet without requiring you to bend forward.
Scoliosis Poses
If you have nerve damage caused by scoliosis, you should take the same safety precautions as you would with sciatica; however, performed with a doctor's OK, many yoga poses can help realign the spine and improve your posture. Gravity causes the intervertebral disc to compress over time, especially in people who have scoliosis; inversions, or upside-down poses such as Shoulder Stand, allow you to modify your posture and alignment without gravity interfering. Standing side bends and twists, such as Half Moon or Revolved Lateral Angle, also stretch and realign the back muscles.
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