Overview
Sciatica occurs when the sciatic nerve—the longest nerve in your body—is compressed or irritated, causing radiating pain, numbness, or tingling down the leg. Yoga can be an exceptionally therapeutic tool for sciatica, focusing on spinal decompression and stretching the piriformis muscle, which often pinches the nerve.
Decompressing and Stretching
- Half Pigeon Pose: A deep hip opener that stretches the piriformis muscle.
- Cobra Pose: Creates gentle extension in the lower spine to reduce disc pressure.
- Reclined Hand-to-Big-Toe Pose: Safely stretches the hamstrings and lower back without spinal loading.
A Word of Caution
When dealing with sciatica, it is critical to move slowly. Avoid deep forward folds, which can aggravate nerve compression, and always keep a slight bend in your knees. If a pose causes radiating pain, exit the posture immediately and rest.