Sciatica and Yoga

This week I thought I would answer some of your questions about sciatica and yoga.



Sciatica is a pain in the leg due to irritation of the sciatic nerve. It is a relatively common form of low back and leg pain. The true meaning of the term is often misunderstood. Sciatica is a set of symptoms rather than a diagnosis for what is irritating the nerve root and causing the pain. The pain generally goes from the front of the thigh to the back of the calf, and may also extend upward to the hip and down to the foot. In addition to pain, there may be numbness and difficulty moving or controlling the leg. Below is a list of basic yoga poses that are beneficial for sciatica. For a full description of each pose and how to get into it...talk to me!


Below are some basic Yoga poses recommended for Sciatica...


Some common Standing poses:


1. Tadasana- Mountain pose
2. Vrksasana- Tree pose*
3. Trikonasana (Uttitha and Parvso)- Triangle pose (extended and revolved)

4. Pasrvokanasa- Extended side angle stretch
5. Virabadhrasana I- Warrior 1
6. Virabadhrasana II- Warrior 2
7. Virabadhrasana III- Warrior 3*







Floor Asanas (poses) that are beneficial for sciatica are:


1. Setu Bhandasan- bridge pose
2. Paschimottanasana- Seated forward fold (legs together), (practice with caution)
3. Salabhasana- Locust pose
4. Dhanurasana- Bow pose

5. Ustrasana- Camel pose
6. Urdhva Mukha Svanasana- Upward facing dog

7. Adho Mukha Svanasana- Downward facing dog

8. Parighasana- translation is a beam or a bar used for closing a gate. This pose is practiced with one knee of the ground and the other leg outstretched. The body then bends
sideways over the extended leg. We call it "Gate" pose.



Poses to practice with caution:

• Forward folds. Forward folds can be aggravating to sciatica at first. Often stretching the back of the legs through a forward fold will just put additional pressure on the sciatic nerve. Basic forward-folds should be practiced with caution, and make sure to pull back if you feel any pain in the back or legs. Be sure to bend your knees when standing or in a seated forward fold.


• Twists. While twists can be very beneficial for sciatica, they can be difficult for some people. Often over-twisting pulls on the piriformis muscle which is directly impacted by the sciatic nerve. Never take a twist to the point of pain.


Asterisks (*) by pose means this is also a balancing pose; which may require additional strength and focus.

PAUSE for a POSE

One of the best postures for awakening the senses to the here and now is Setu Bandha Sarvangasana (Bridge Pose), a beginning backbend that strengthens the legs and hips, massages the spine, and opens the heart. Methodical practice of this asana also offers an opportunity to explore the body and its movements with attention and care. In the process, the mind is calmed and the body becomes energized, leaving the practitioner feeling revitalized and refreshed.

To begin, lie on your back with your knees bent and your feet hip distance apart on the floor, 10 to 12 inches from your pelvis. Rest your hands near your hips with the palms down, which helps open the front of the shoulders and collarbones. Invite your body to settle thankfully into the ground. Take several easy breaths, noticing which parts of your body rise and fall to the tune of the inhalations and exhalations. Now send a gentle rooting action down through your legs, as if you were trying to press the floor away from you and into the earth. Press down evenly, envisioning the deep footprints you are making in your mat as you do this.

Curl the tailbone up and allow the pelvis to lift. Breathe easily for a few moments, keeping your mind focused on those strong and steady feet, then slowly allow your hips to melt back downward. Gently sweep your tailbone away from your waist as you return to the earth, inviting your spine to feel long and unwrinkled.

Observing Posture

We probably have all been told at one point or another that good posture is one of the keys to physical health. But we rarely think about our own posture or observe others' postures.
Today, sit in a public place and watch people's posture as they walk, sit, and stand. What do you see? Are there patterns that emerge when you watch a variety of people?
In particular, note the relationship of the head to the spine. Is the head balanced naturally on the neck, or does it lean forward? Are the ears directly over the shoulders or forward of them? What effect might this have on someone's back and neck muscles?
Sometimes observation is the first step toward change. Now that you've seen how this slumped posture can cause pain in the body, consider walking taller with an erect spine and your shoulders rolled back and down.


Here are some common Yoga poses that will help improve our posture

Mountain Pose (Tadasana - "tah-DAHS-anna") Practiced as a starting position for our standing poses, in between standing poses, or by itself to improve posture

Upward Facing Dog (Urdhva Mukha Svanasana - "OORD-vah MOO-kah shvon-AHS-anna") ~ Practiced many times during our Sun Salutations

Camel (Ustrasana - "oosh-TRAHS-anna") ~ Our kneeling backbend

Fish (Matsyasana - "mot-see-AHS-anna") ~ We use Fish as a counter-pose to Plow and Shoulder Stand

Locust (Salambhasana - "sha-la-BAHS-anna") ~ Grouped among the so-called “baby backbends,” it is an unassuming pose that, like other seemingly simple poses, is actually a lot more interesting and challenging than it appears at first glance.

Staff (Dandasana - "dan-DAHS-anna") ~ It might look easy, but there's more to Staff Pose than meets the eye.