Yoga For Sciatica: Here Are Some Asanas

Like a nagging prick, it “pinches” the inflamed sciatic nerve. So let’s find out how yoga can help us when we feel this widespread disorder. It is the longest nerve in the human body and runs from the spine down the hip, buttock, and leg; it is widespread to get irritated, both for wrong postures and for structural problems with the muscles or the column.

We are talking about the sciatic nerve and the inflammation connected to it, sciatica.

Known since ancient times, there are many ways to deal with it; among them, certainly also yoga which, with some gentle asanas, can lend a significant hand in alleviating the symptoms.

We, therefore, know which postures are most suitable if we suffer from this disorder.

Gomukhasana (Cow Face Pose)

The position that honors the cow, a sacred animal in India, becomes providential in the case of sciatica. Since it is not among the most widely treated asanas, we briefly illustrate the execution technique:

• Sit with your legs stretched out in front of you. Slowly bring your right foot toward your left hip, aiming to get your right heel toward your left buttock if possible.
• Repeat the same procedure with the left leg, i.e.; the left foot moves in the direction of the right hip and, if possible, the left heel is close to the right buttock. The knees will overlap, possibly touching one on top of the other.
• Bring your hands to the soles of your respective feet.
• It is possible to maintain this position or, if a more intense stimulation is desired, perform a forward bend on the exhale, thus bringing the legs closer to the chest.

Ardha Matsyendrasana (Partial Lord Of The Fishes Pose)

A classic twist, it takes its name from the wise Matsyendra, the first of the yoga masters. Powerfully healthy asana, precious for the health of the liver as well as for the elasticity of the column, is excellent for the well-being of the sciatic nerve. Beyond the execution technique, we add to it some specific suggestions:

• Proceed slowly and carefully, even more, refined if you perform an asana involving a part of the aching body. Although beneficial, the posture must be embraced with grace and delicacy, especially if it is pretty engaging and intense like this one;
• Refrain from forcing the position under the illusion of amplifying its benefits: on the contrary, not only will you leave the yogic spirit, but it could prove unnecessarily annoying, if not harmful. Listen to your body and welcome what it allows you with patience and without insisting.

Sucirandhrasana (Needle’s Eye Pose)

We close our proposal with an asana on the ground so that you will be ready to allow yourself a few minutes of relaxation in the savasana once this short sequence is over.

• Lie down on the floor with your legs bent and the soles of your feet on the mat;
• Lift the right foot and place it in correspondence with the left knee, creating a triangle between the calf, the right thigh, and the left thigh;
• Inhaling slowly, lift the left foot off the ground and embrace the back of the left thigh by inserting the arm into the opening created by the position of the right leg;
• Hold the position for a few breaths with the spine well stretched on the mat, taking care not to lift the chin, thus crushing the cervical vertebrae.
• I am also performing with the other leg.

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