Daily Yoga Routine for Sciatica Pain

A daily yoga practice is an excellent way to relieve sciatica-related pain. As you perform these poses and twists, remember to listen to your body, thus allowing the positions to adjust to your body type and the state of your spine.

Sukhasana with a Spinal Stretch

• Begin seated in cross-legged pose with your hands resting on your knees, and your upper body straight.
• You may place a pillow under your seat to support your hips and lower back.
• Inhale and pull your chest towards the ceiling as your head tilts slightly up.
• Exhale as you round your shoulders and draw your navel to your back. Let your hands catch the weight of your body. Take a few breaths in this position, and on an inhale return to starting position.

Twist in Sukhasana

• Sit cross-legged with the right leg in front of the left.
• You may place a pillow under your seat to support your hips and lower back.
• Gently lift the right leg and place the right foot on the outside of the left knee or left thigh.
• Breathe in as you sit up tall and embrace your right leg with your left arm.
• Place your right hand behind your right hip and slowly twist towards the right as you exhale.
• Remain here for three breaths. Become taller on the inhales and twist a little further each exhale.
• On an inhale, return to center, then counter twist on the exhale by tuning your body towards your right leg.
• Repeat the twist with the left leg.

Variation: If your back or hips are especially tight, remain cross-legged while performing each twist.

Thread the Needle

• Come into tabletop pose, with arms straight, hands on the floor under shoulders, and knees directly under hips.
• On an inhale, lift the left arm away from your body to the side, then sweep it underneath the right arm, letting your left shoulder flow down to the floor, left ear touching the mat.
• Take 3 breaths in this position, then slowly return to table top.
• Repeat with the right arm.

Sucirandhrasana--Reclining Pigeon Pose

• Lie down on your back with the feet flat on the floor and the legs bent.
• Bring the right knee into the chest, then let the hip fall open and rest the outside of right foot or ankle on the left knee.
• Bring your head up from the mat as you reach both hands around the left knee and grab on to either the left hamstring or left shin.
• Hold for 3 breaths, then release both feet to the floor.
• Repeat with the left foot resting on the right knee, and clasping the right hamstring or shin.

Another excellent stretch for sciatica-related pain and which also follows nicely after Reclining Pigeon Pose is the Lying Twist found in 3 Yoga Postures to Help Relieve IBS