Yoga For Sciatica Pain Relief: 4 Poses To Soothe Your Nerves

The sciatic nerve runs in the lower back through the buttocks and things along the side of the legs. Sciatica is often caused by irritation, compression or injury of the sciatic nerve. The pain is sharp, throbbing and has a burning sensation and you may feel numbness and tingling. While there are treatments available, there is no harm in practising yoga poses that bring relief. Ms Nityatara Raina, Yoga Therapist, Rehabilitation and Sports Medicine from Sir H. N. Reliance Foundation Hospital shared yoga poses that can bring relief from sciatic pain. 

Yoga Poses For Sciatica Pain Relief

Here are the yoga poses you can practise to ensure sciatica pain relief: 

Supta Pawanmuktasana Asana 

Supta Pawanmuktasana is also termed as Wind Relieving Pose. To get this pose right, hold your leg and bring it towards your chest. Hold the position for 10-15 seconds with deep breaths. Repeat the same with the other leg. Practise this pose 5 times with each leg. 

Shava Udarakarshanasana 

Shava Udarakarshanasana as the name indicates means a dead body or a corpse. It’s a relaxing position where you need to let go and relax the muscles as much as you can. To get this pose right, lie down in Shavasana, exhale, bend your right knee and place the right foot on the left thigh while keeping the left leg extended. Hold the position for 30 seconds and repeat the same on each side. 

Kandharasana 

Kandharasana also known as setu asana or shoulder yoga pose works brilliantly in relieving sciatica pain. To get this pose right, lie on the mat to flatten your back and lift your knees. Then you very slowly lift your back off the floor to your comfortable height, and hold for 5-10 seconds. Keep breathing and then very slowly lower your back. Repeat this for 5-7 times.

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Modified Kandharasana

Modified Kandharasana is similar to Kandharasana. However, the only change is that you have to keep your feet further away from the hips. Take your feet as ahead until the feet can fully stay on the floor. Repeat this for 5-7 times.

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Bookmark these yoga (yoga for pregnancy) poses and practise them consistently for maximum benefits. 

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