Yoga for Sciatica
Sciatica and its excruciating pain can seem inescapable. Although there are several yoga poses and stretches that can help you find relief. Ease your way into and out of each pose and notice what feels best in your body. Repeat often.
Latest in Yoga for Sciatica
Tree Pose
A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.
Bound Angle Pose
Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.
Upward-Facing Dog Pose
Urdhva Mukha Svanasana, a well-known backbend, will challenge you to lift and open your chest.
Lotus Pose
Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.
Eagle Pose
You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.
Warrior 2 Pose
Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.
Staff Pose
It might look straightforward, but there's more to Dandasana than meets the eye.
Pose Dedicated to the Sage Marichi III
Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.
Downward-Facing Dog Pose
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.
Easy Pose
Don't let the name fool you. If you're used to sitting in chairs, Easy Pose (or Sukhasana) can be quite challenging.
Extended Triangle Pose
Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.
Extended Side Angle Pose
Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.
Warrior 1 Pose
Virabhadrasana 1 is a foundational yoga pose that balances flexibility and strength in true warrior fashion.
Revolved Triangle Pose
As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.
Mountain Pose
It seems so simple as to hardly be a pose. But this basic posture contains the secrets of how to hold yourself in countless other poses.
Revolved Side Angle Pose
This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.
5 Sciatica Stretches to Relieve That Burning Pain
Your yoga practice can help relieve your sciatica symptoms and improve your mental outlook when you're faced with that persistent pain.
Intro to Anatomy: Piriformis Primer
The surprising key to soothing sciatica and lower back pain is a muscle you may never have heard of—the piriformis.
Low Lunge
Low Lunge, or Anjaneyasana in Sanskrit, stretches the thighs and groins and opens the chest. It provides recovery post-workout, and boosts energy while consciously working to improve posture.
High Lunge, Crescent Variation
This variation of High Lunge, sometimes called Crescent Pose, is a great preparation for the full version of Virabhadrasana I (Warrior I Pose).
High Lunge
Counteract the effects of Modern-Day Sitting Syndrome by lengthening your hip flexors in High Lunge.
Fire Log Pose
The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Dolphin Pose
Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.
Rope Pose
In this challenging version of a twist, your arms wrap around your legs so your hands can clasp behind the back, almost like a lasso or a snare.
Monkey Pose
Take a leap of faith into Hanumanasana or Monkey Pose, named for a figure in Hindu mythology who did just that. And when faith doesn't get you all the way there, practice will.
Q&A: Which Poses Are Best for Sciatica?
Sarah Powers advises yogis with sciatica which poses to avoid and which to favor.
Reclining Hero Pose
Lay Virasana back and to take the stretch in the thighs and ankles up a notch.
Half Moon Pose
Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.
Wide-Angled Seated Forward Bend
Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.
Reclining Hand-to-Big-Toe Pose I
Oh, your aching back? Or maybe you can't crack those tight hamstrings. Supta Padangusthasana I or Reclining Hand-to-Big-Toe Pose I is for you.
Bharadvaja’s Twist
Bharadvaja's Twist, or Bharadvajasana in Sanskrit, is a gentle and loving twist that inspires postural and body awareness.
Half Lord of the Fishes Pose
Also called Seated Twist Pose or Ardha Matsyendrasana in Sanskrit, this pose energizes the spine and stimulate proper digestion while improving postural and body awareness.
Cobra Pose
By providing a conscious opening in the chest and stretch in the shoulders, Cobra Pose, called Bhujangasana in Sanskrit, fights fatigue and relieves lower back pain, boosting both the energetic and the physical body.
Yoga for Sciatica: The Best Poses to Ease the Pain
Mary Pullig Schatz talks about yoga for sciatica and different ways you can ease the source of pain.