Top 5 Yoga Exercises For The Sciatic Nerve

Maintaining the health of your sciatic nerve is important in order to prevent pain in your lower back, hip and upper limbs, which occurs due to certain postures that we may assume consciously or reflexively, in order to perform everyday activities such as sitting in a cross-legged posture for a long time, or pushing the gas pedal of a vehicle while driving.

Though you may resort to medicines for relieving yourself of any discomfiture or pain caused due to faulty postures or activities, Yoga, the Indian form of therapeutic exercising that is being practiced since ages to combat all kinds of bodily complications, is by far the safest, long-lasting, and effective solution to maintaining the health of your sciatic nerve.

Yoga Exercises For Sciatic Nerve

Apanasana

Apanasana, also known as Knee-to-Chest pose, is a warm-up yoga exercise that is primarily used to release the gastric wind from the anal exit. This exercise is performed by lying on the back, bending the knees and bringing them together towards the chest, while exhaling and pushing the knees out while inhaling.

This exercise can be repeated 4-6 times initially and increased later, when your body is accustomed to it. As this exercise involves warming the body parts pertaining to the sciatic region (the hips and the Sacroiliac Joint), it is expected to strengthen the region.

Supta eka Padangustasana

This yoga exercise that warms up the hamstrings, involves working with one leg while keeping the other leg rested on the floor. Lie down on your back, rest the left leg with the knee bent on the floor, raise the right leg after inhalation, and lower it after exhalation.

Repeat the exercise in the same way by switching sides. The entire step can be repeated 6-10 times. This exercise is meant for warming the hamstrings.

Jathara Parvritti

Also known as the Supine Abdominal Twist, Jathara Parvritti involves twisting your body while lying down on your back. The posture comprises turning your waist, buttocks and thighs to one side, while turning your head and neck to the opposite side while lying on the floor.

This exercise is aimed at relaxing and stretching the gluteal muscles (hip muscles).This exercise can be done 4 times initially, after which the count can be increased. A variation of this exercise involves performing the twist with the leg stretched out straight.

Bhujangasana

Bhujangasana, or the Cobra pose, is a yogic exercise that strengths the lower back and provides stability to the Sacroiliac Joint. This exercise is performed by lying face-down, placing the hands palm-down below the chest, and pushing the chest up by placing the pressure of the body weight on the arms. This exercise involves variations called the Full-cobra (two-legged) or one-legged cobra poses.

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Salabhasana

Salabhasana, known as Locust pose, can be considered a variation of the Bhujangasana, which involves lifting up of the legs and feet along with the chest while performing the asana.

This exercise is seen to strengthen the piriformis, spinal extensors, and gluteus maximus (buttock muscle). This exercise can be performed 4 times.

Conclusion

The yoga asanas discussed above should be performed under the supervision of a trained yoga practitioner. It is important for you to consult your doctor and yoga coach before performing these yoga exercises, if you are suffering from other bodily complications.