Sciatica isn’t a condition, but a sign of an underlying source. When the sciatic nerve gets, swollen, the condition is called sciatica. Many people experience this problem however are not even aware of it.

You might be having this condition if you experience:

  • Pain that starts in the butt location and radiates to the front of the thigh and steps downwards
  • Sensation of pins and needles in the area of the thigh
  • Pain that’s worse when sitting on a chair or a hard surface and alleviated on standing or strolling.

There could be several causes of a swollen sciatic nerve such as:

  • Trauma to the lower back
  • Displacement of the spine disc in the lesser back or constricting of the spine canal
  • Tightness of the piriformis muscle [it’s near the seat]
  • Misplaced injection in the butts.

Sciatica resolves in many cases, but during the course of the ailment there are durations when the discomfort becomes stinging and intolerable. Yoga exercise is understood to bring much relief from the pain of sciatica pain. Nevertheless, prior to you start on a yoga program, get yourself identified by a physician and determine the source of your sciatica.

Once the diagnosis is confirmed, you can execute these asanas to ease your condition.

Asanas to relax throughout flare ups


  1. Lie on the abdominal areas. Make a pillow for the head with both the hands put over each other, palms dealing with downwards. Rest cheek on hands. Close your eyes.
  2. Touch the huge toes to each various other, keeping heels apart.
  3. Relax for a couple of mins by focusing on your breathing.

You can likewise utilize this pose to peaceful in between 2 asanas.


  1. Lie on your right side, flex your right elbow and rest your head on the right-hand man.
  2. Place the left arm on the side of the body. Your legs ought to be on top of each other extended right or a little bent at the knees.
  3. Focus on breathing and relax for a few mins.


  1. Lie on the back with your feet 18′ apart.
  2. Keep arms by the side of the body, somewhat away and palms turned up.
  3. Close examinations, permit the body to unwind and drop towards the flooring.
  4. Take the mind to the toes and enable them to relax. Similarly, work up to all components of the body till you finally reach the head.
  5. Focus on the breath and peaceful for 10 minutes

Asasans to be done between flare ups

Do these asanas when discomfort subsides and you’re fairly comfortable.


  1. Lie on the back, keeping your arms at your sides and feet together.
  2. Inhaling, raise the arms up and take them behind the head, touch the ground if you can. Point the toes away from the body.
  3. Give the entire body a nice stretch from fingertips to toes. Don’t hold your breath.
  4. Exhaling, return to the beginning position.

This asana can be exercised by all, irrespective of physical disorder.


  1. Begin by peacefuling in makrasana, on the stomach.
  2. Bring your hands alongside the chest, palms on the floor. Keep the feet together and location forehead on the floor.
  3. Inhaling, lift your body off the floor from the hip raising your forehead, nose, chin and chest. Make certain you are not taking support from the hands to lift.
  4. Exhaling, return to beginning position. Unwind in makrasana.


  1. Begin in makrasana, location your arms at your sides, palms on the flooring.
  2. Bring feet together, toes pointing out.
  3. Exhaling, raise the right upper hand keeping the knee directly and hips on the floor.
  4. Inhaling, bring the leg down. Repeat with left leg.

Later, when you’re comfortable with this, you can try raising both the legs at the exact same time.

Lying down hastapadangustasana I [single leg up]


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  1. Lie on the back. Arms close to the body, feet together.
  2. Inhaling lift the right arm up.
  3. Exhaling lift the right upper hand towards the arm. Attempt and hold the leg with you hands.
  4. Inhaling go back to begin position.
  5. Repeat with left side.

Lying down hastapadangustasana III [side variation]


  1. Lie on the back. Extend the arms to the sides to make a T with your body, keeping your feet together.
  2. Inhaling, move your right leg out to the right-hand man, without lifting the leg off the floor.
  3. Exhaling, return leg to the center.
  4. Repeat with your left leg.



  1. Sit in a kneeling position.
  2. Place the hips on the soles of the feet.
  3. Allow the heels to drop to the side so that your body weight is on the tooth cavity created by the feet.
  4. Place your hands on the particular knees, keeping the spinal column directly.
  5. Close your eyes and focus on the breath.

Asanas during recovery

Do these asanas when you’ve lacked discomfort for a few days and are showing signs of recuperation.

Lying down hastapadangustasana [making use of both legs]

  1. Same as single leg [explained prior to], exhaling lift both the upper hands towards the arm. If you can, hold the legs with your hands.
  2. Inhaling, return to start position.

Supta vakrasana

  1. Lie on the back, arms extended at the sides forming a T with your body.
  2. Bend your knees, keeping the soles of the feet together on the floor.
  3. Exhaling, turn both knees to the right side and neck to the left. Keep knees and feet together on each other.
  4. Inhaling go back to start position.
  5. Repeat on the left side.



  1. Sit with your legs extended in front of you. Flex left knee and place left foot next to right hip. Now, bend the right knee and bring it over the left leg to bring right foot beside left hip. Try to obtain both knees on top of each various other or as close as possible.
  2. Lift your right arm, bend it at the elbow and attempt to touch the back with the right-hand man.
  3. Now, bend the left arm behind you and attempt to clasp the right hand with the left.
  4. Return to starting position, change leg position and repeat from left side.

If you’re finding the legwork challenging, you can also do simply the arms position while standing.


  1. Stand with legs 3 feet apart and parallel to each various other.
  2. Lift the right arm to touch your right ear.
  3. Inhaling, flex sideways to the left.
  4. As you do so, your right arm remains parallel to the ground and left arm rests on the left leg, towards the ankle. Attempt not to take support. Flex just to the side and don’t lean forward in order to reach further down.
  5. Exhaling, tidy, turn the arm behind and bring it to the side.
  6. Repeat on the left side.

Forward flexing asanas are necessary due to the fact that the muscles utilized to do these positions are the biggest shock absorbers of the spinal column. Due to disuse, they lose tone and become stiff, increasing the tons on the spine. This lead to discomfort on slightest exercising.

Attempt the asanas with much care and respect your present restrictions. Don’t require yourself to do anything. With regular practice and deep breathing, your back will become pliable.


  1. Sit in vajrasana.
  2. Inhaling, lift the arms.
  3. Exhaling, flex forward from the hip. Allow the visit rest on the flooring, arms ahead and hips on heels.

Variation: You can even keep your arms at your sides.

Yoga mudra

  1. Sit in sukhasana [simple cross leg position] or padmasana [lotus position] or ardh padmasana, whichever is comfortable.
  2. Hold your right wrist with your left hand behind the back.
  3. Straighten the spine while inhaling.
  4. Exhaling, twist torso to the left, bringing your forehead to the left knee.
  5. Inhaling, raise the upper body and correct the spinal column.
  6. Exhaling, twist torso to your right, bringing your forehead to right knee.
  7. Inhaling, lift torso, aligning the spinal column.
  8. Exhaling, bend forward bringing forehead to the ground.

Paschimotanasana or forward bend

  1. Sit with legs stretched forward, feet together.
  2. Inhaling, raise arms in the air.
  3. Exhaling flex from the hip forward, chest to knees, hands on toes.
  4. Inhaling, raise upper body and bring your arms by the side.


  • At any point, don’t jerk or bounce while doing the poses as it can cause a spasm. Perform peacefuled movements.
  • Always breathe in the position. This relaxes the body permitting it to open up so that the energy can flow into the location.