A painful, tingly sensation down the back of your leg is a good indicator that you might have sciatica. This condition takes place when compression occurs somewhere along the path of the large sciatic nerve. This can be due to a slipped disk, narrowing of the spine or an injury. In the world of yoga, the sanskrit word "asana" is used interchangeably with "pose." Certain asanas can be factored into a corrective exercise plan to help alleviate sciatica symptoms. Before you do any form of exercise, make sure to get clearance from your doctor.
Seated Forward Bend
The seated forward bend stretches the hamstrings and lower back, which are two common areas affected with sciatica. Begin in a seated position on the floor with your legs together and straight in front of you. Keeping your back as straight as possible, bend forward at the waist and reach for your feet. If you are flexible enough, grab your feet with your hands. Once you have gone as far as possible, hold for 30 to 45 seconds and slowly release. For a variation, move your legs into a wide, "V" shape.
Downward-Facing Dog
The downward-facing dog asana stretches the area from your butt all the way down to your heels, as well as your upper back. Begin in a face-down position with your hands shoulder-width apart beneath your shoulders and your feet shoulder-width apart behind your body. Steadily push your body off the floor, fully extend your arms and raise your hips in the air. Keeping your arms, legs and back straight, continue to lift your hips until you form an inverted angle with your body. As you do this, try to get your heels to touch the floor. Hold for 30 to 45 seconds and slowly release. If you cannot get your heels down, go as far as possible.
Reclining Big Toe Pose
The reclining big toe pose stretches the hamstrings with the aid of a tie or towel. Begin this pose from a face-up position on the floor while holding the ends of the tie. Carefully wrap the center of the tie around the big toe of your right foot and pull your leg in the air until you feel a good stretch on the back of your thigh. Hold for 30 to 45 seconds, slowly release and switch sides. When lifting your leg, make sure to keep it as straight as possible.
Warrior I
The warrior I pose is performed from a standing position with your legs in a split stance. Take a big step forward with your left foot, placing it about 3 to 4 feet in front of your right foot. Turn your back foot out 45 to 90 degrees and press the sole of the foot flat on the mat. Square your hips and torso over your front leg and bend your left knee toward 90 degrees, keeping your torso upright. Raise your arms above your head and turn your palms to face each other. Keep your back leg straight and engaged and lengthen the crown of your head and your fingertips toward the ceiling. Hold for 30 to 45 seconds, slowly release and switch sides.
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