As you know, the sciatic nerve is the largest nerve in your body and starts at the lower back, continues down through each of your buttocks and ends at the back of your legs, but the pain in this nerve is unbearable and can prevent you from running your daily activities and the most common symptoms of the pain of the mystical nerve are stiffness, weakness and burning sensation in the thighs, legs, and feet, as well as the lost control of the colon or bladder.
-How To Relieve Your Sciatic Nerve Pain
So these symptoms become more severe over time and although there are many therapies and remedies for sciatic pain, the best way to get rid of is by practicing yoga, which allows you to stretch every part of your body, so in this article you will we suggest some yoga occurrences that will significantly reduce the frequency and intensity of pain in the sciatic nerve.
1. Locust Pose – Salabhasana
How to do it: You need to lie down on your mat facing the floor with your arms by your sides and then to place your palms outwards, point your toes downwards and keep your heels apart and next your chin should be touching the floor.
Then you need to inhale a deep breath and simultaneously raise your chest, arms and legs and straighten your neck and lift your knees off the floor. After that, you need to slowly exhale, maintain this pose for 5-8 seconds and then return to the initial position. And then you need to place your hands beneath your forehead and rest for 1 minute and you should repeat this exercise 5-10 times.
So, this is a pose that will strengthen your lower back pain. And, it will also improve your blood circulation.
2. Staff Pose – Dandasana
How to do it: First you need to sit on your mat with your legs extended in front of you and then your hands need to be at your sides and your palms on the floor and next you need to take a deep breath and stretch your spine. Then you need to keep this position for 15-30 seconds and relax and then repeat this exercise 5-10 times.
So, this is a pose that will flex your lower back. And, it will also stretch your legs.
3. Reclining Big Toe Pose – Supta Padangusthasana
How to do it: You need to lie down on your back and bent your right knee towards your chest and then take an elastic strap, put it on your right foot and lift your leg towards the ceiling and next you need to stretch the leg by keeping your buttocks pressed to the floor. After that, you need to slowly inhale, stay in this position for 10 seconds and then to lower your knee to your chest, and place your leg back on the floor. Then repeat this exercise with the other leg and you should do this exercise 5-10 times.
So, this is a pose that will improve your blood circulation below your torso. And, it will also reduce your sciatic pain.
4. Supported Bridge Pose – Setu Bandha Sarvangasana
How to do it: First you need to lie down on your mat with your knees bent and your feet touching the floor and then keep your arms at your sides. And then you need to place your heels as close to your buttocks as you can and inhale deeply and, lift your hips off the ground by supporting your body with your palms and feet. Next, you need to keep your head and neck on the ground and your knees separated from each other and you should stay in this position for 10-15 seconds. Then you need to slowly exhale and return to the initial position and repeat this exercise 5-10 times.
So, this is a pose that will relieve the pain in your buttocks and in the back of your legs.
Source: Team Fitness Training