9 easy yoga positions to relieve sciatica pain in 16 mins or less



As humans, we have about a 40% chance of experiencing sciatica pain in our lifetime. The sciatic nerve is the longest nerve in the body, running from the base of the spine to the muscles of the thigh and calf, and down to the foot.


Sciatica can  cause un expected weak-ness in your legs, reduce reflexes in Achilles tendon & knee, and decreased flexibility in your ankles. Perhaps the most common is a feeling of pinching in the buttocks or legs when you walk.


1. Back twist

 Versatility this pose makes it 1 of most use-ful. You can taking a easy break from your desk to working to do this - all you needing is a chair or something else to elevate your foot. Make sure to turn in the direction of your raised leg.


2. Knee augmentation

Lie on your back and bring one knee to your chest while keeping the other leg straight on the floor. Try to press your raised leg against your chest as firmly as possible and hold the position for at least 30 seconds.


3. Reclining big toe pose

An elastic strap is great for this one, but you can also use a thin towel or robe belt. Place it around the sole of your foot and straighten that same leg towards the ceiling. Keep your toes flexed towards you - don't point your toes - and keep your butt firmly on the floor. Note that you might have trouble keeping your leg fully extended, and that's okay - keep it as straight as possible.  As you lower your leg, first bend your knee, lower it to your chest, and then straighten your leg to the floor.


4. The twist of the single leg

Lie on your back and put one knee over the other leg, which you should keep straight. Place your closest hand on the bent knee, then twist your upper body to face the opposite direction.


5. Pose of the standing royal pigeon

This is a more basic variation of the King Pigeon pose and can be performed anywhere, using a table or other hip height surface. Place your right leg on the table and lean forward. Now try to step back with your foot on the ground - this will make the stretch more intense. You can experiment with the hip stretch by leaning forward on your bent leg and standing up straight.


6. Simple seated twist

Sit down on the floor. Bend one leg over the other, then pull the other leg back so that the heel of your foot meets your butt. Once you are comfortable in this pose, you can begin the stretch by rotating your body in the direction of your upper leg. (In other words, if your left leg is on top, like in the picture, you will turn your torso to the left.) Hold your upper leg to keep the stretch taut and try to keep your back straight. Breathe deeply and use your inspiration to lift and lengthen, then use your exhale to twist.


7. Installation of staff

Although basic, it is a very effective pose when done correctly. Flex your toes towards your body while keeping your heels planted and your legs straight. Imagine that you are pulled upwards by a string connected to your head - this will lengthen your spine. Try to maintain the pose for a while - you'll be surprised at how this stretches your hamstrings.


8. Standing hamstring stretches

This is another good pose for stretching the hamstrings. Try to have your leg elevated at or below hip height and keep your hips forward (if you have tight hamstrings, the tendency will be to turn outward). Keeping youur toes pointed straight Up . For a harder stretch, lean forward on your knee, keeping your back and leg perfectly straight. It is important that your hip opening remains down, so if necessary, you can put a belt around your raised thigh and your other foot.


9. Child pose

This last pose is easy. Sit on your knees, drape yourself forward and gently stretch your arms out in front of you. It is a pose fantastic to do at the end of each day as it stretches your back and arms. Just try not to fall asleep ...