Yoga for Sciatica: A Holistic Approach to Relieve and Prevent Pain

Bhujangasana has been used as a yoga-based treatment for "Gridhrasi", as sciatica is referred to in Ayurvedic medicine by the name Gridhrasi. Cobra pose helps strengthen the back muscles and improve the flexibility of the spine. This asana can also relieve pain. .

How to do the asana:

• Lie on your stomach, toes together and hands slightly below your shoulders, palms facing the ground.
• Let your forehead gently touch the floor. Now, start lifting your head above the floor while inhaling. Lift your chest up while supporting the body with your palms. Now stay in this position for a few seconds and then come back to the starting position while exhaling.

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Apanasana is recommended for the treatment of sciatica pain and numbness. It is a variation of Pavanamuktasana. This asana is done to reduce pain in the lower back, Apanasana can help warm up your lower back.

How to do the asana:
Lie straight on the ground on your back. Now exhale and bend both the knees and bring them towards the chest. Just below the knees, hold the fingers of both the hands by interlocking them. Let your shoulders rest on the ground. Stay in this position for a while and then exhale and come back to the starting position. Repeat this two to three times.

This asana can be used to improve your body mechanics and posture.This asana is an energetic pose that can help stretch the body and calm the mind. It can also relieve your back pain associated with sciatica.

How to do the asana:

• Lie down on your hands and knees, aligning the hands forward from the shoulders and the hips above the knees. Keep your hands parallel and palms spread apart.
• Slowly raise the knees up while exhaling. Stay in the pose shown in the picture above for one to three minutes and then come down while exhaling.

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This asana gives great relief from sciatica and helps in stretching the affected muscles, pain like cramps can be eased. Supta Padangusthasana helps in relieving sciatica and back pain by stretching your hips, thighs, hamstrings and groin area. It strengthens your knees.

How to do the asana
Lie on your back with your legs stretched. Now lift your left leg and bring it near the stomach. Take a flexible strap and put it in the toe and hold it with both hands. Now stretch the leg slowly. Bend the leg slightly towards your head without bending the knee. Stay like this for a few minutes. Now first release the strap and let the leg remain like this for thirty seconds. After this, bring the foot back to the ground while exhaling.

Another effective yoga pose for sciatica is Shalabhasana. Using a folded blanket under the ribs and pelvis may be more comfortable for you in the beginning. Shalabhasana helps improve the circulation of the muscles of the thigh area and strengthens the muscles of the lower back.

Lie down on your stomach and place your hands straight on the ground next to your waist. Your palms should be facing the ground. Now exhale and lift the head slightly and also lift your legs in the air. Stay in the position shown in the above picture for thirty to sixty seconds and inhale and exhale. After this, come down while exhaling.

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Setu Bandhasana helps you cope with sciatica. If you find it difficult to do it, use a cylinder for support. Just place it below the waist. You can use a blanket under your neck for extra support. Setu Bandhasana helps in stretching the neck, spine and chest, reducing back pain and relieving your legs. This asana also helps in calming the mind.

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Yoga is an effective and natural way to get relief from sciatica pain. Some yoga asanas help in reducing pain and inflammation by stretching the nerves and muscles affected by sciatica. Major yoga postures include Bhujangasana (Cobra Pose), Shalabhasana (Locust Pose), and Ardha Matsyendrasana (Half Spinal Twist), which reduce pressure on the nerves by stretching the spine and legs. Also, yoga improves blood circulation in the body and reduces muscle stiffness. Regular yoga practice can relieve sciatica pain and improve flexibility.