Yoga: Back to the basics

Many of us have experienced or heard of sciatica at least once in our lives. Sciatica is a common type of pain affecting the sciatic nerve, a large nerve extending from the lower back down to the back of each leg. It is caused by an irritation or compression to the sciatic nerve. Sciatica usually affects only one side of the lower body. Often, the pain extends from the lower back all the way through the back of the thigh and down through the leg. Depending on where the sciatic nerve is affected, the pain may also extend to the foot or toes. For some people, the pain from sciatica can be severe and debilitating. For others, it might be infrequent and irritating, but has the potential to get worse.

Gentle and basic yoga postures, such as standing and sitting postures, will align, lengthen, and strengthen your posterior ligaments and muscles, holding the disc in position and promoting the flow of blood into the lower back.

In this series let us look at a sequence of postures that help in alleviating sciatic pain.

Note: Though these postures are easy to do and can be done by all at home, as with all exercise, it’s advisable to consult a doctor before starting them.

Janusirshana (head to knee pose)

Janu means knee and shira means head. This posture will strengthen the sciatic nerve and help keep the back aligned and properly supported. This posture is great for relieving sciatica and strengthening the lower back.

Procedure:

1. Sit with your legs stretched out keeping your feet together.

2. Bend your left leg, placing the foot against the right thigh, keeping the left knee on the ground. Raise your arms over your head and join palms.

3. Exhaling slowly bend forward towards the right foot holding the foot firmly with your hands.

4. Try to touch your forehead to the knee.

5. Hold the posture for 10-30 seconds and repeat the same onto the other side.

Benefits:

1. Helps to stretch and relax the sciatica nerve.

2. Helps in relaxing the back and leg muscles by loosening them.

3. Helpful in stretching the hamstring and in turn making the hip flexible.

4. Stimulates blood circulation to the nerves and the muscles of the spine.

Caution:

People suffering from slip disc and hernia should not practice this posture.