Yoga Asanas for Sciatica Treatment

By  ,  Onlymyhealth editorial team
Jun 01, 2011

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The sciatic nerves are the body’s two principal nerves. They are thick as your pinky finger and originate from the lower lumbar spine. They go through the buttocks, down the back of each leg ending at the soles of the feet and big toes.


Pain strikes when a root that helps from one of the sciatica nerves or when the nerve fibers become irritated. One can experience it anywhere all along the nerve’s branch that is lower back, buttocks, leg, calf or foot. One can feel it either at one leg or both of them.

Sciatic pain is like snowflakes. No two pains are ever the same.

The pain can be felt like dull soreness, lack of sensation or more like an electric shock or excruciating stabbing pain. At an outset this ache can make one uncomfortable to sit, walk or stand.

An episode of pain can survive anywhere from a small number of hours to more than a few weeks. Some are common and regular; on the other hand others may attack you out of the blue.


Here are the Yoga Asanas for Sciatica Treatment


Uttiha Trikonasana

It can also known be as Extended Triangle Pose.

  • Stand comfortably and erect with your feet four feet apart. 
  • Turn your right foot at an angle of 90 degrees and the big toe of your left foot is pointing slightly inwards.
  • Rotate your torso and while bending, touch the finger of your right hand near the right foot.
  • Hold for 30 seconds and repeat 3 times on each side.


Supta Padangusthasana (VARIATION 1)

It can also be known as reclining Hand-to-Big-Toe Pose.


  • Lie flat on your back near a wall.
  • Lift your right leg and relax it along or next to a door and place it next to the door frame to support it.
  • The left leg must be stretched out.
  • However if you experience any kind of pain, turn the raised leg outwards. 
  • The support of the door frame helps you to relax while the legs and pelvis are trained for proper alignment. 
  • Hold the pose for 30 seconds. Repeat twice on each side.


Supta Padangusthasana (VARIATION 2)


  • Lie on your back and keep a chair near you in line with your waist, around 2 feet away.
  • Lift your right leg and place it gently on the edge of the chair making sure to keep your hips level.
  • The support of the chair helps you to relax while the legs and pelvis are trained for proper alignment.
  • Hold the pose for 30 seconds. Repeat twice on each side.





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