Staff Pose (Dandasana)
staff yoga pose (dandasana)
This is a basic, seated pose. It will stretch your legs, flex your lower back, promote blood circulation in the aching areas, and release pressure from the sciatic nerve and give it room to breathe.
Sit on a mat with your legs outstretched in front of you and your hands at your sides with your palms touching the floor.
Stretch your legs by flexing your feet forward.
Pull your back up, and stretch your spine, lengthening it.
Take deep breaths, maintaining this position for 15 to 30 seconds.
Relax, and repeat the exercise 5 to 10 times.
Locust Pose (Shalabhasana)
Locust yoga pose (shalabhasana)
This yoga exercise will strengthen your lower back and promote blood circulation to your lower hips.
Blood circulation in the lower back and areas below is often compromised due to pressure that builds up for a number of reasons, resulting in sciatic pain. Better circulation promotes healing and provides pain relief.
Lie face down and place your arms at your sides with your palms outwards. Your toes should point downward, touching each other, while the heels should be apart.
Make sure your chin touches the ground, your neck is elongated and your pubic bone is pushed down.
Take a deep breath and raise your legs, arms and chest simultaneously. Your knees should be lifted off the ground, your shoulders should come close together, and your neck should be straight.
Once you’ve lifted yourself up, exhale and stay in that position for 5 to 8 seconds. Stretch your back gently.
Next, maintaining that position, inhale and spread your legs apart, then exhale and bring them back in. Repeat this exercise 5 times. This is an addition to the traditional locust pose, which is especially effective in reducing sciatic pain.
Gently bring your body back down to the floor, fold your hands under your forehead and rest, face down, for 1 minute.
Repeat the exercise 5 to 10 times.
Supported Bridge Pose (Setu Bandhasana)
This is an incredibly effective yoga pose for gently stretching the lower back and major buttock muscles. Doing so will improve flexibility and allow movement in the areas where pain is made worse by constriction and inactivity.
supported bridge pose (Setu Bandhasana)
It will also improve blood circulation that is critical to the proper functioning and recovering of any organ of the body.
Lie down on your back, with your knees bent and your feet firmly planted on the floor.
Draw in your heels close to your buttocks and place your arms, palms down, at your sides.
Exert pressure on the floor with your feet and palms for support, take a deep breath and gently lift your hips off the ground. Consciously push your tailbone up toward your pubic bone. Your shoulders, neck and head should stay on the floor, your lower back should be elongated, and your knees should be away from each other.
Maintain this position for 10 to 15 seconds, exhale and come back down.
Repeat this exercise 5 to 10 times.