Sciatica can be a long-term, painful condition that results from the sciatic nerve being pinched or compressed. Extending from your lumbar spine through the buttocks and down each leg, the long, ropey nerves are subject to injury anywhere along their route. Whether you feel sciatic pain in your back, buttocks, leg or foot, practicing yoga poses specifically for sciatica can help relieve and eventually heal your condition. When practicing these poses never stretch beyond your comfort zone. More is not always better, so ease back if you feel a pose is aggravating rather then helping your condition.
Head to Knee Pose
Yoga instructors advise against practicing seated forward bends if your sciatica is severe. If you can’t do without your daily back stretch -- which forward bends afford -- then bend your knees slightly or substitute it with Head to Knee pose which works with one leg at a time. Sit with your legs outstretched in front of you. If your sciatica originates in your left buttock, place your left foot against your right inner thigh and let your left outer leg rest against the floor. Exhale and fold forward from your waist over your right leg and rest your hands on the floor beside your right foot for up to a minute. Switch legs if your sciatica is in your right buttock.
Moving Locust
Strengthening your lower back is key in coping with and eventually healing sciatica. For this reason the Locust pose has long been recognized one of the best yoga poses for sciatica. In this variation you’ll be moving your legs in order to relieve your sciatic symptoms. Lie on a yoga mat face down. Let your arms rest alongside your body. On an inhale, lift your legs, arms, head and shoulders off the floor to take the classic Locust position. Take a couple of breaths, then on an inhale separate your legs and as you exhale bring them back together. Repeat five times and then on an exhale lower back to the floor.
Dynamic Bridge Pose
Getting your circulation going is also important when you suffer from sciatic, either in your lower back or buttocks. This variation on the Bridge pose is dynamic rather then static. Lie on your back with your knees bent and your feet close to your buttocks. Lengthen your back by tipping your tailbone up slightly. Rest your arms on the floor by your sides. On an inhale, press into the floor with your feet and raise your hips towards the ceiling. Exhale and lower back to the floor. Repeat this maneuver several times.
Reclining Big Toe Pose
Practice this pose on the side of your body that is in pain. You can control how far your stretch in this therapeutic pose for sciatica. Lie on your back and lift one leg until it is perpendicular to the floor. Grab onto your big toe with your fingers. If you can’t reach, use a yoga strap or a belt from your closet and loop it around the bottom of your foot. Gently pull your leg toward you and keeping your shoulders on the floor at all times, slowly lower your leg to the right towards the floor. Hold for 30 seconds and then raise your leg to the starting point. Lower it to the left as far as you can go and after 30 seconds release your leg back to the floor.
