Ways to Ease Sciatica through Yoga

A very large percentage of people worldwide are afflicted by Sciatica at some point in their lives. A lot of my own students have suffered from sciatica, a condition characterised by pain radiating along the path of the sciatic nerve.

The sciatic nerve begins in the lower back and then extends through the hips and buttocks down each leg. The discomfort and pain associated with sciatica can range from mildly irritating to debilitating. Sciatica occurs when the nerve roots of the sciatic nerve get pinched due to any reason usually a herniated disc, bad posture, a bone overgrowth (bone spurs) and rarely even the growth of a tumour in that region.

For an in-depth understanding of the condition of Sciatica, the body anatomy from where this nerve originates and extends down to, causes of this condition and recommendations on how to manage and ease this ailment do open and read the link below.


Sciatica pain can be caused due to various reasons including a herniated disc, spinal stenosis, or a bone spur on the spine, compressing part of the nerve. The pain can vary from mild to severe, affecting mobility and causing tingling, numbness, or weakness in the affected leg. The pain can be just in the lower back or the buttock area or the buttock and back of the thigh or the pain can extend down the back of the leg to the calf muscle and sometimes further down all the way to the heel.

Yoga For Sciatica

Yoga can significantly help to provide relief from sciatica pain. Yoga can offer a holistic approach to managing sciatica by combining stretching, strengthening and relaxation techniques. Regular yoga practice can strengthen the muscles supporting the spine, and bring blood flow to these regions. Stretching will loosen up the mid body, alleviating tension in the lower back and hips while all the yogic relaxation techniques will help release built up tension in these areas.

A student recently reported that they reached us via searching for Online Yoga Classes in Texas, joined the Online Yoga Classes and found complete cure from the continuous discomfort caused due to this pressed nerve. This is because yoga stretches prove to be very valuable in lengthening out the nerve and easing the area of compression.

Yoga Asanas to Alleviate Sciatica Pain

Downward-Facing Dog (Adho Mukha Svanasana): This asana stretches the hamstrings, calves, and lower back helping to reduce tension in the sciatic nerve. To do this pose, come onto your hands and knees, shift the hands further forward, then lift your hips toward the ceiling, forming an inverted V shape with your body. Hold for several breaths, and focus on elongating the spine while pressing your heels towards the floor. Even more effective is raising one leg up while in downward dog and really extending it up more and more, feeling like you are pulling the leg out of the hip socket. This really eases lower back compression. Of course do it on both sides, raising one leg at a time.

Pigeon Pose (Eka Pada Rajakapotasana)

This is a wonderful asana that targets and stretches the piriformis muscle which can become inflamed and cause pain when it presses against the sciatic nerve. To perform this asana, rise from a downward dog position, bring one knee forward between your hands, and extend the opposite leg behind you. Lower your hips toward the ground, keep your spine erect, and breathe deeply.

Proud Warrior 2 / Vir Bhadrasana 2

Stand with your legs four feet apart. Turn the right foot and leg out 90 degrees and the left foot about 20 degrees in the same direction. Extend the arms out to the sides in line with the shoulders and bend the right knee, dropping the hips down so you form a 90 degree angle between the right upper and lower leg. Keep the back leg stretched. Turn your head and gaze in line with the right arm. Hold for three deep breaths. Repeat, changing legs position to the other side. Then repeat on both sides two more times.

Watch Out For

. No sitting in Padmasana when you are suffering from sciatica pain /discomfort. The only seated posture allowed is Vajrasana / Thunderbolt pose.
. No intense forward bends in a standing position. Downward dog is allowed and pulling legs into body in a lying down position is allowed because the hips and lower back are supported.

We are seeing searches for Online Ashtanga Yoga Classes and Yoga Classes in Houston to help alleviate sciatica pain. Start with professional help and delve into effective yoga practices with the sessions at Yoga with Sapna today. 

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