The sciatic nerve starts at the base of the spine, spreading down the hips and through each leg. It is the longest nerve in the body. Pain associated with the sciatic nerve may be relieved with yoga. Because sciatic pain is usually a symptom of a nerve or disc problem, it is best to consult your doctor first.
Supine Hip Rotator Stretch
The supine hip rotator stretch is a safe and relaxing way to relieve pain in the sciatic nerve. While lying down, bend both knees in to your chest. Place the right ankle on the left thigh and clasp the hands together at the left hamstring. Slowly pull the legs in closer. Hold for 30 seconds and repeat on the other side.
Dandasana
Staff pose, or dandasana, will help prevent sciatic pain, according to yoga master B.K.S. Iyengar. Sit on a folded blanket with your knees bent. Have two yoga blocks, one at each side of your hips. Straighten your legs one at a time and press your palms into the blocks. Then stretch both legs together, again pressing the palms into the blocks. Hold for one minute.
Half Moon Pose
Half moon pose will help relieve symptoms of sciatica, says Iyengar. In a standing position, bring your legs 3 feet apart. Have a yoga block handy and stand near a wall. Balance on the right leg, lifting the left leg until it is parallel to the floor. Place your right hand on a yoga block a foot in front of your right toes. Stretch the left hand up toward the ceiling. Use the wall for balance, if necessary. Hold for 20 seconds and repeat on the other side.
Seated Wide Angle Pose
To perform seated wide angle pose, start in a seated position. Spread both legs to the side in opposite directions. Place the hands behind your pelvis and stretch the upper body up. Slowly bend forward, keeping the spine straight. Hold for 20 to 30 seconds, rest and repeat twice.
References
- Mayo Clinic: Sciatica
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Yoga as Medicine"; Timothy McCall, M.D.; 2007
