The term sciatica refers to pain that affects the path of the sciatic nerve, which starts in the lower back through the hips and buttocks and down through the legs. In 90% of the cases, sciatica is caused by a herniated disc, injury, or spinal stenosis.
Embryo’s Pose | 10 breaths
Start off on all fours in the tabletop position. Join your legs together. Place the hips over the heels and move the hands forward, walking while the chest relies on the thighs and the forehead on the ground. Then, place the arms on the sides with the palms up. Remain like that for 10 breaths.
Bridge Pose | 8 breaths
Start off, lying on the back, with your feet on the ground and the knees bent. Place the arms alongside you with the palms down. The feet ought to be spread as the hips. Press the ground with your palms as you breathe out and then breathe in as you lift your hips towards the sky. Remain like that for 8 breaths.
Pigeon | 8 breaths
Start off in a tabletop position on all fours. Lift up the right limb and bring forward the shin. Keeping the foot flexed, place the right knee behind the right wrist. Stretch the left limb behind, preserving the feet parallel to the left hip, and bring up the chest. Breathe in deeply, then breathe out, and move the hands forward. Remain like that for 8 breaths.
Supine Figure 4 | 8 breaths per side
Start off by lying down. Bend the knees and place your feet on the ground, distanced as wide as the hips. Bend the right knee, placing the right ankle over the left knee on the thigh. Next, take your left foot and through the legs, thread your right hand. Intertwine your hands behind the left thigh.
Embrace the left thigh, making sure the shoulders and head are on the ground. Leave the right knee open and jump for 8 breaths.
Baddha Konasana | 8 breaths
Get seated on the mat. Bend the knees and join your feet soles together. Leave the knees fall freely forming a butterfly position. Inhale to sit up straight. Breathe out as you walk the hands ahead and fold on top of the thighs. Remain like that for 8 breaths.
Janu Sirsasana | 8 breaths per side
Get seated on the mat. Stretch the right leg out before your body and bend the left knee. Place the left foot over your inner right calf or thigh. Sit up straight and inhale deeply. Extend your arms up on top of your head and draw the navel in for the purpose of engaging the core. While you breathe out, stretch the arms forth and touch your right foot, bending the right knee if required. Remain like that for 8 breaths, folding over the right leg.
Crossed Ankle Forward Fold | 8 breaths per side
Get seated the mat, crossing the right ankle before you. Bend both your knees and fold forth on top pf the thighs. Touch the ground with your hands, bending the knees some more. Next, move the hands to the right for the purpose of stretching the hamstrings and left hip. Remain like that for 8 breaths.