Effective Yoga Poses for Sciatica Leg Pain Relief

Yoga Poses for Sciatica Leg Pain

Sciatica is an issue that is known to cause a lot of discomfort to the person suffering from it. The sciatic nerve is affected in this case, causing pain and irritation right from the base of your spine, over your buttocks, and till the back of both the legs. When affected, you feel numbness, tingling, burning, weakness, and even a lot of pain.

There are 2 such nerves, one on each leg. Either both the nerves can be affected, or only one nerve may be affected. The pain can be moderate or even extreme.

As such, the person feels a lot of discomfort. Treating this issue is necessary to save the affected from further torture. Yoga is found to be very helpful in giving relief to those affected by sciatica.

Yoga Exercises for Sciatica Pain Relief

Pigeon Pose in a Chair

Sit on a chair in a comfortable position, and keep your feet flat. Try to keep your thighs parallel to the floor. Bring your right ankle near your left knee. Keep your right knee relaxed. Get back to the seated position, and repeat the steps on the other side.

Pigeon Pose in a Chair

Sucirandhrasana, or Eye of the Needle Pose

Lie flat on the floor, or on your bed. Bend your right knee, and keep your right foot flat on the bed or ground. Now, bring up your left ankle and try to place it over your right thigh. Now, bring up your right leg, and try as much as you can to bring the right leg towards your body.


Hold the back of your thigh as you do this. When the right leg comes nearer, try to put the left knee away from you, and relax. Get back to the starting position, and then repeat all the steps on the other side.

Cow in a Chair

Sit on your chair and keep your feet flat on the floor. Place your hands on both your knees. Breathe in as you draw your chest forward.

Cow in a Chair yoga

Try to arch your back as you do this. Breathe out and get back to the normal position. Repeat all these steps a few more times.

Bhujangasana, or Cobra Pose

Lie on the floor, on your stomach. Keep your palms under the shoulders, and bend your elbows backwards.

Bhujangasana yoga pose

Keep your pelvis anchored to the floor, and push your palms hard. Try to lift up your chest as you do this.

Sphinx Pose

This is a version of the cobra pose, where the elbows are kept under the shoulders. Try to slide your shoulders from your ears, as you press your forearms and palms on the floor.

Sphinx Yoga Pose

The top of your feet must be pressed on the mat, and leg muscles need to be engaged. Take up to five to ten breaths, and then relax.

Dandasana, or Staff Pose

Sit straight and stretch out your legs. Try to flex your feet using the thigh muscles. Your heels may come up when you do this. Elongate your spine, and keep your shoulders straight above your hips.

Dandasana yoga pose

You can use a folded blanket under your feet, if you find this to be more comfortable. Make sure you put enough pressure and flex your feet strongly.

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