6 Best Yoga Poses for Sciatica Pain
Sciatica is a kind of pain that flow with the way of the sciatic nerve, this pain starts from the lower waist and goes down to hips and to legs. Usually, this kind of pain occurs at one side of your body.
Here I am going to describe the six most commonly used and most beneficial yoga postures to decrease sciatica pain. These postures are as follows:
> Makarasana (Crocodile Pose)
As the name describes, this pose looks very much similar to a crocodile. “Makar” is the Hindi translation of Crocodile. Like a crocodile, this posture allows you to align your whole body inline and then you need to lift your head and shoulder and rest your chin into both palms. During this posture, your elbows will be stable on the ground.
A practitioner of this posture should try to put his/her elbows together to make the proper arch to the spine. Beginners can slightly separate their elbows to relieve the pressure on the neck.
In the final position, your spine should be totally relaxed. If your spine is not relaxed means the positions of your elbows is not correct. Do not place your elbows too far or too close to your chest.
After staying in the posture for some time, gently and smoothly release and relax the posture and prepare yourself for the next round. Repeat this process 5 to 8 times to get better results.
This yoga posture is very beneficial and effective for people who are suffering from lower back pain, sciatica, and slipped disc.
2. Vajrasana (Thunderbolt Pose)
In thunderbolt pose, you should kneel down on the floor with knees and big toes together but heels separately. Then lower your buttocks between heels in such a way that your heels should touch your buttocks. Sit in this posture by keeping your spine straight.
Breathing will be normal. Sit calm and try to relax your whole body.
This yoga posture is very beneficial and effective for the digestive system. And when your digestive system works in a proper manner, any kind of pain will not take place in your body. This posture helps people to reduce their lower back pain, sciatica and slipped disc by improving the digestive system.
3. Vyaghrasana (Tiger Pose)
Come in cat pose. With the exhalation, slowly bring your left knee towards the forehead and with the inhalation send your leg back towards the sky. Do this practice for 5 to 8 rounds, then change the leg and repeat the same process.
This yoga posture loosens your whole back. Relax your whole body.
4. Shalabhasana (Locust Pose)
Lie on the floor on the stomach and your hands should be placed under your thigh in such a way that your palms should touch the floor.
Keep your legs straight and place your chin on the floor.
With an inhalation, raise your left leg up, hold there for some time according to your leg strength with exhalation bring it down to the floor. Continue this process for 5 to 8 rounds. Repeat this process with leg change.
5. Gomukhasana (Cow’s face Pose)
Sit in Veerasana. In Veerasana, your right knee should be above the left knee in one line.
Fold your right hand behind the back and your left hand over the head. And try to interlock your fingers of your hands behind back. Stretch your back straight and open your chest maximum.
Normal Breathing, and try to relax your whole body in this position. After this, change hands and repeat the whole process.
This posture gives maximum relax to your back and relieves back pain.
6. Meru Wakrasana (Spinal Twist)
In this asana, sit straight. Outstretch your both legs.
Place the right hand behind the body and your left hand slightly to the side of right buttocks with the slightly right moved trunk. Fingers of your right hand should point backside.
Now exhale and twist your spine and upper body to the right while keeping your spine straight. Hold in a twisted posture according to your strength. After holding, inhale and come to the center.
Be aware of breathing.
All the above yoga postures are very effective for back pain, sciatica and slipped disc. These yoga postures give relief to the whole spine and sciatic nerves.
These 6 Yoga Pose is very beneficial for Sciatica Pain. You can get rid of Sciatica Pain by doing these yoga poses. After That, You Should do Yoga Teacher Training and Join 200 Hour Yoga Teacher Training in Rishikesh.
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