Part Two: 6 Yoga Poses To Relieve Sciatic Nerve Pain

[cs_content][cs_section parallax=”false” style=”margin: 0px;padding: 0px;”][cs_row inner_container=”false” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” style=”margin-top: 0;”]Gentle and Restorative Yoga Sequence to Rest Muscles of Sciatica[/x_custom_headline][cs_text]In part two of this blog, we examine the muscle imbalances in the hip and buttocks muscles. Tight muscles that are either pulling or compressing other muscles, joints or bone in this area create pain. Tight muscles in this area can be from improper alignment, poor posture or sitting for long hours.

This blog will focus on resting the tightened muscles and bringing the pelvic area back into balance to ease tension, pain and discomfort. For maximum benefit and relief, practice the sequences of part one and two alternately twice per week.

To practice, find a quiet place with no distractions. If you choose to use props for the supported inversion, you will need 1 bolster and 2 blocks, 1 bolster and 2 blankets or 4 blankets. If you choose to use the couch or bed for your inversion, you will need 1 blanket.[/cs_text][x_image type=”none” src=”https://www.yogawithcr.com/wp-content/uploads/2015/10/supported-inversion-copy.jpg” alt=”Therapeutic Yoga For Sciatic Nerve Pain – Supported Inversion” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” style=”margin-top: 0;”]Supported Inversion[/x_custom_headline][cs_icon_list style=”font-size: 20px;”][cs_icon_list_item title=”Stack 1 bolster on top of two folded blankets or 4 folded blankets on top of one another out in front of you if you are using props” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Stack 1 bolster on top of two folded blankets or 4 folded blankets on top of one another out in front of you if you are using props[/cs_icon_list_item][cs_icon_list_item title=”Facing the support, slowly, one leg at a time, drape the legs up over it so the calf muscles rest on top. When you are ready, gently lay down. Head and shoulders rest on the earth” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Facing the support, slowly, one leg at a time, drape the legs up over it so the calf muscles rest on top. When you are ready, gently lay down. Head and shoulders rest on the earth[/cs_icon_list_item][cs_icon_list_item title=”If you are not using props, sit with one hip up against the couch or bed, lay back on to the forearms and slowly turn away from the couch or bed as you lift the legs up and rest the backs of the calf muscles on the couch or bed” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]If you are not using props, sit with one hip up against the couch or bed, lay back on to the forearms and slowly turn away from the couch or bed as you lift the legs up and rest the backs of the calf muscles on the couch or bed[/cs_icon_list_item][cs_icon_list_item title=”There will be no support under the neck (If you have any neck issues and need a little support, make a very small roll with a blanket to use under the cervical spine – do not use a big or bulky pillow. If the neck is elevated too high, it may create more tension or pulling)” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]There will be no support under the neck (If you have any neck issues and need a little support, make a very small roll with a blanket to use under the cervical spine – do not use a big or bulky pillow. If the neck is elevated too high, it may create more tension or pulling)[/cs_icon_list_item][cs_icon_list_item title=”Rest hands on belly or arms by the sides. Turn your palms up for more of an opening in the chest. You can also bring the arms out to a “T”, bringing wrists and shoulders in a line” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Rest hands on belly or arms by the sides. Turn your palms up for more of an opening in the chest. You can also bring the arms out to a “T”, bringing wrists and shoulders in a line[/cs_icon_list_item][cs_icon_list_item title=”Close the eyes softly and breathe slowly” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Close the eyes softly and breathe slowly[/cs_icon_list_item][cs_icon_list_item title=”Allow the muscles to release as the weight of the lower body is supported by the props” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Allow the muscles to release as the weight of the lower body is supported by the props[/cs_icon_list_item][cs_icon_list_item title=”Breathe deeply for 6-10 minutes” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Breathe deeply for 6-10 minutes[/cs_icon_list_item][cs_icon_list_item title=”To release: inhale and take a full body stretch; on exhale, hug the knees into the chest” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]To release: inhale and take a full body stretch; on exhale, hug the knees into the chest[/cs_icon_list_item][/cs_icon_list][x_image type=”none” src=”https://www.yogawithcr.com/wp-content/uploads/2015/10/reclined-half-crescent-left-copy-e1506362559471.jpg” alt=”Therapeutic Yoga For Sciatic Nerve Pain – reclined half crescent pose” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” style=”margin-top: 0;”]Reclined ½ Crescent Pose[/x_custom_headline][cs_icon_list style=”font-size: 20px;”][cs_icon_list_item title=”Transitioning from the inversion: gently use the feet to move the inversion support off to the side” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Transitioning from the inversion: gently use the feet to move the inversion support off to the side[/cs_icon_list_item][cs_icon_list_item title=”You may use a blanket under the head for support if you like” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]You may use a blanket under the head for support if you like[/cs_icon_list_item][cs_icon_list_item title=”Lengthen the legs out on the earth” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Lengthen the legs out on the earth[/cs_icon_list_item][cs_icon_list_item title=”Bring both legs over to the right side. Cross the left ankle over the right ankle” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Bring both legs over to the right side. Cross the left ankle over the right ankle[/cs_icon_list_item][cs_icon_list_item title=”Inhale and stretch the arms overhead. Bring arms and shoulders over to the right, creating a crescent shape with the body” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Inhale and stretch the arms overhead. Bring arms and shoulders over to the right, creating a crescent shape with the body[/cs_icon_list_item][cs_icon_list_item title=”Breathe slowly into the side body from fingertips to toes” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Breathe slowly into the side body from fingertips to toes[/cs_icon_list_item][cs_icon_list_item title=”To release: uncross the ankles and bring the legs back to center. Bring the arms and shoulders back to center and pause for a full body stretch” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]To release: uncross the ankles and bring the legs back to center. Bring the arms and shoulders back to center and pause for a full body stretch[/cs_icon_list_item][cs_icon_list_item title=”Come into stretching the other side on the next inhale” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Come into stretching the other side on the next inhale[/cs_icon_list_item][cs_icon_list_item title=”Hold each side for 3-5 minutes” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Hold each side for 3-5 minutes[/cs_icon_list_item][cs_icon_list_item title=”Releasing and coming back to center, hug both knees in” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Releasing and coming back to center, hug both knees in[/cs_icon_list_item][/cs_icon_list][x_image type=”none” src=”https://www.yogawithcr.com/wp-content/uploads/2015/10/side-quad-left-2-copy-e1506362604608.jpg” alt=”Therapeutic Yoga For Sciatic Nerve Pain – Side lying quad stretch” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” style=”margin-top: 0;”]Side Lying Quad Stretch[/x_custom_headline][cs_icon_list style=”font-size: 20px;”][cs_icon_list_item title=”Transitioning from knee hug, gently roll onto the right side” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Transitioning from knee hug, gently roll onto the right side[/cs_icon_list_item][cs_icon_list_item title=”Keep the right leg bent or straighten slightly” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Keep the right leg bent or straighten slightly[/cs_icon_list_item][cs_icon_list_item title=”Bend the left leg and reach back for the foot” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Bend the left leg and reach back for the foot[/cs_icon_list_item][cs_icon_list_item title=”Draw the foot in close to the buttocks, stretching open the front of the thigh (for more stretch, draw the knee slightly back)” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Draw the foot in close to the buttocks, stretching open the front of the thigh (for more stretch, draw the knee slightly back)[/cs_icon_list_item][cs_icon_list_item title=”Release the foot and roll onto the back” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Release the foot and roll onto the back[/cs_icon_list_item][cs_icon_list_item title=”Without rushing and being mindfully aware of movements, roll onto the left side” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Without rushing and being mindfully aware of movements, roll onto the left side[/cs_icon_list_item][cs_icon_list_item title=”Gently bend the right leg and reach for the foot. Hug the foot in close to the buttocks. Soften shoulders and breathe into the stretch in the front of the thigh” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Gently bend the right leg and reach for the foot. Hug the foot in close to the buttocks. Soften shoulders and breathe into the stretch in the front of the thigh[/cs_icon_list_item][cs_icon_list_item title=”Hold each side for 10-20 cycles of breath” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Hold each side for 10-20 cycles of breath[/cs_icon_list_item][/cs_icon_list][x_image type=”none” src=”https://www.yogawithcr.com/wp-content/uploads/2015/10/reclined-knee-down-twist-right-head-neutral-copy.jpg” alt=”Therapeutic yoga for low back pain – reclined knee down twist” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” style=”margin-top: 0;”]Reclined Knee Down Twist[/x_custom_headline][cs_icon_list style=”font-size: 20px;”][cs_icon_list_item title=”Transitioning from side lying quad stretch: mindfully roll onto the back and hug the right knee in briefly” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Transitioning from side lying quad stretch: mindfully roll onto the back and hug the right knee in briefly[/cs_icon_list_item][cs_icon_list_item title=”With the left leg lengthened, step the right foot on the left thigh” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]With the left leg lengthened, step the right foot on the left thigh[/cs_icon_list_item][cs_icon_list_item title=”The left hand draws the right knee to the left, coming into the twist” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]The left hand draws the right knee to the left, coming into the twist[/cs_icon_list_item][cs_icon_list_item title=”The right arm opens out like a wing” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]The right arm opens out like a wing[/cs_icon_list_item][cs_icon_list_item title=”Keep the head at center, gazing up or turn the gaze over the extended arm to take the twist up into the neck” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Keep the head at center, gazing up or turn the gaze over the extended arm to take the twist up into the neck[/cs_icon_list_item][cs_icon_list_item title=”Breathe 10-20 slow breaths” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Breathe 10-20 slow breaths[/cs_icon_list_item][cs_icon_list_item title=”Come back to center and switch sides” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Come back to center and switch sides[/cs_icon_list_item][/cs_icon_list][x_image type=”none” src=”https://www.yogawithcr.com/wp-content/uploads/2015/10/belly-down-half-frog-left-copy-e1506362852938.jpg” alt=”therapeutic yoga for sciatic pain – belly down half frog” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” style=”margin-top: 0;”]Belly Down ½ Frog Pose[/x_custom_headline][cs_icon_list style=”font-size: 20px;”][cs_icon_list_item title=”Come onto hands and knees, clear away any props and slowly lie down on your stomach” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Come onto hands and knees, clear away any props and slowly lie down on your stomach[/cs_icon_list_item][cs_icon_list_item title=”Bend the right knee and bring it in line with the hip (the leg will be at a right angle)” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Bend the right knee and bring it in line with the hip (the leg will be at a right angle)[/cs_icon_list_item][cs_icon_list_item title=”Rest the head to the right and rest the arms comfortably by your side” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Rest the head to the right and rest the arms comfortably by your side[/cs_icon_list_item][cs_icon_list_item title=”Close the eyes and breathe for 15-20 breaths” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Close the eyes and breathe for 15-20 breaths[/cs_icon_list_item][cs_icon_list_item title=”To release: straighten the bent leg, turn the head to the left” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]To release: straighten the bent leg, turn the head to the left[/cs_icon_list_item][cs_icon_list_item title=”Bend the left knee, bringing it in line with the hip” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Bend the left knee, bringing it in line with the hip[/cs_icon_list_item][cs_icon_list_item title=”To release: straighten the bent leg and slowly come back onto hands and knees” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]To release: straighten the bent leg and slowly come back onto hands and knees[/cs_icon_list_item][/cs_icon_list][x_image type=”none” src=”https://www.yogawithcr.com/wp-content/uploads/2015/10/reclined-leg-rest-hands-belly-copy.jpg” alt=”Reclined leg rest pose – hands on belly” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” style=”margin-top: 0;”]Reclined Leg Rest[/x_custom_headline][cs_icon_list style=”font-size: 20px;”][cs_icon_list_item title=”Slowly lie down on the back” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Slowly lie down on the back[/cs_icon_list_item][cs_icon_list_item title=”Bring a support under the head and hug both knees into the chest for a few deep breaths. Lengthen the tailbone and press the low back into the earth” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Bring a support under the head and hug both knees into the chest for a few deep breaths. Lengthen the tailbone and press the low back into the earth[/cs_icon_list_item][cs_icon_list_item title=”On an exhale, release the knees, keeping the knees bent and bringing the feet flat on the earth” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]On an exhale, release the knees, keeping the knees bent and bringing the feet flat on the earth[/cs_icon_list_item][cs_icon_list_item title=”Walk the feet out wider than hips width and rest the knees together” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Walk the feet out wider than hips width and rest the knees together[/cs_icon_list_item][cs_icon_list_item title=”Hands can rest on the belly or by the sides” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Hands can rest on the belly or by the sides[/cs_icon_list_item][cs_icon_list_item title=”Close the eyes and connect to the image of the thigh bones settling into the hip sockets” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Close the eyes and connect to the image of the thigh bones settling into the hip sockets[/cs_icon_list_item][cs_icon_list_item title=”Breathe into the belly, hips and low back for 5-10 minutes” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Breathe into the belly, hips and low back for 5-10 minutes[/cs_icon_list_item][cs_icon_list_item title=”To release: hug the knees in and briefly circle the knees in the same direction, releasing any tension in the low back. Pause and switch directions” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]To release: hug the knees in and briefly circle the knees in the same direction, releasing any tension in the low back. Pause and switch directions[/cs_icon_list_item][cs_icon_list_item title=”Roll to one side and pause here for a few deep breaths” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Roll to one side and pause here for a few deep breaths[/cs_icon_list_item][cs_icon_list_item title=”When you are ready, gently press yourself up to a seated position” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]When you are ready, gently press yourself up to a seated position[/cs_icon_list_item][cs_icon_list_item title=”Sit quietly for a few moments and notice how you feel before you get back into your day” type=”angle-right” link_enabled=”false” link_url=”#” link_new_tab=”false”]Sit quietly for a few moments and notice how you feel before you get back into your day[/cs_icon_list_item][/cs_icon_list][/cs_column][/cs_row][/cs_section][cs_section parallax=”false” style=”margin: 0px;padding: 0px 0px 45px;”][cs_row inner_container=”false” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_line style=”border-top-width: 1px;”][x_custom_headline level=”h2″ looks_like=”h4″ accent=”false” style=”margin-top: 0;”]MY BOOK: YOGA FOR LOW BACK AND HIP HEALTH[/x_custom_headline][cs_text]These poses are from my book, “Yoga For Low Back and Hip Health”. In it, you’ll find easy gentle and restorative yoga instruction that anyone can do. You’ll be feeling better in no time, without drugs or surgery. No experience needed: it’s perfect for beginners and advanced yogis alike.

About the Author: Cyndi Roberts