yoga for sciatica
Home  /  Yogasana Postures

Yoga for Sciatica: Try 7 Gentle Yoga Poses for Sciatica Pain Relief

There are many studies in which it has been claimed that sciatica problems can be gotten rid of by practicing some Sciatica exercises regularly. In addition, they can also help relieve sciatica symptoms. Let us know what is the problem of sciatica, the symptoms of sciatica, and know in detail the yoga for sciatica.

What is Sciatica Pain And the Symptoms of Sciatica?

If there is swelling in any of the nerves related to the waist, then there is unbearable pain in the whole leg, which is called Sciatica. It is a type of neuralgia that occurs in the large sciatic nerve due to cold or excessive walking, or from malformations, tumors,s and spinal deformities, the pressure of any of them on the nervous or nervous roots.

Sometimes it is also caused by Neuritis, which causes quite common back and sciatica/nerve pain.

Like any other disease, Sciatica also has its own symptoms, which indicate the onset of the disease.

  • Lower back pain
  • Difficulty in moving the leg.
  • Numbness of feet
  • Not feeling anything in the affected leg.
  • Hip pain
  • Weakness in the affected leg.
  • Problems in the excreta or bladder system.

How can yoga help with sciatica?

Yoga therapy for sciatica can be beneficial in managing and alleviating sciatica symptoms through several mechanisms. Here are some ways yoga can help with sciatica:

  1. Stretching and Strengthening: Yoga incorporates gentle stretching and strengthening exercises that can help alleviate tightness and imbalances in the muscles surrounding the sciatic nerve. Targeted stretches for the hips, hamstrings, and lower back can help relieve compression on the sciatic nerve and improve flexibility.
  2. Improved Posture and Alignment: Certain yoga poses focus on improving posture and alignment, which can help alleviate the pressure on the sciatic nerve caused by poor posture. By promoting proper spinal alignment and body mechanics, yoga can reduce strain on the lower back and hips, reducing sciatica symptoms.
  3. Core Strengthening: Yoga poses often engage the core muscles, including the abdominal and back muscles. Strengthening the core can provide stability and support to the lower back, reducing the risk of nerve impingement and promoting better spinal health.
  4. Increased Circulation and Blood Flow: Yoga incorporates deep breathing techniques, which can enhance circulation and blood flow throughout the body. Improved circulation can aid in reducing inflammation, promoting healing, and providing nourishment to the affected areas, potentially easing sciatica symptoms.
  5. Stress Reduction: Chronic pain, such as sciatica, can be exacerbated by stress and tension. Yoga emphasizes mindfulness, relaxation, and stress reduction techniques, such as meditation and deep breathing, which can help manage pain perception and promote a sense of well-being.
  6. Mind-Body Connection: Yoga encourages a mind-body connection by focusing on the present moment and cultivating awareness of sensations in the body. This heightened body awareness can help individuals with sciatica identify movements, postures, or activities that aggravate their symptoms, allowing them to modify their routine accordingly.

Remember that you don’t need to be a great yogi in order to reap the benefits of yoga for Sciatica Pain. It is all about adhering to the regular and constant practice of Yoga sequence for sciatica which can offer health benefits. we move on to the 7 best yoga poses that you can do proven to be Sciatica pain management.

1. Ardha Matsyendrasana

This asana is a grounding stretch for the outer hips. Moreover, your spine also gets two side twists throughout its length. However, it is a little difficult to practice. but if you perform it systematically, in a matter of days, May reduce sciatica symptoms.

Ardha Matsyendrasana
  • First of all, spread the mat and sit in the state of Dandasana.
  • Now while breathing, bend the left leg and bring it under the right buttock.
  • Then bend the right leg and place it next to the knee of the left leg.
  • During this time, the soles of the right foot will be adjacent to the ground.
  • Now bend the torso, neck, and head to the right as much as possible.
  • Then move the left hand above the right knee and try to hold the right ankle.
  • While moving the right hand back, try to keep it on the back.
  • This posture can last about 30 to 60 seconds.
  • Now come back to the bow and then repeat all the steps from the other leg.

2. Pawanmuktasana

This posture that relaxes the body, along with strengthening the spine, gives a good stretch to the spine. It also helps in increasing flexibility and blood circulation in the body. Pawanmuktasan exercises the muscles of the lower end of the body, which can reduce sciatica pain.

  • Lie down on the floor.
  • inhale slowly with raising both legs without bending the knees and stand both legs with a 90-degree angle from the floor.
  • Bend both knees and bring them towards the chest.
  • Now hugging the knees with both hands.

Know More Here:- Pawanmuktasana | Steps | Benefits

3. Bhujangasana

Also known as the best yoga for back pain. Along with this asana gives a good stretch to your lower back and spine, which is one of the major causes of sciatica.

  • To do this asana, you lay a yoga mat and lie on it on your stomach, in which your back will be upwards.
  • Keep both your hands on the ground. Now while putting weight on both your hands, slowly turn your head backward and try to make the chin upwards.

Know More Here:- How to Do Bhujangasana (Cobra Pose) Steps and Benefits of Bhujangasana

4. Balasana

If you are completely new to or starting yoga for the first time, it is the best yoga pose for beginners. Research has written that this Balasana can play an important role in reducing lower back pain.

  • Get the state of Vajrasana by laying mats on a flat spot.
  • Now take long deep breaths and raise your hands upwards.
  • After this, while exhaling, bend forward and try to apply the forehead to the ground.
  • After bending, keep both hands spread on the ground.
  • Keep in mind that both the palms are adjacent to the ground and keep the buttocks with ankles.
  • Now put pressure on the thighs lightly.
  • Stay in this posture to the best of your ability.

Know More Here:- Balasana (Child Pose) Yoga | Steps | Benefits | Precaution

5. Setu Bandhasana

It is the important supine yoga poses that are helpful in the treatment of thyroid, back pain, neck pain, problems related to the nervous system, and many more. It is also effective in relaxing the body and reducing stress.

  • Lie on your back with your knees bent.
  • Now exhale and lift your hips towards the ceiling while keeping your palms and feet on the floor.
  • Now slowly move your hands above your head while inhaling.
  • Remain in this pose for about 30-60 seconds and inhale normally.
  • Bring your hands in their original position while inhaling.

Know More Here:- How to do Setu Bandhasana (Bridge Pose) And Its benefits

6. Adho Mukha Svanasana

This yogasana can stretch the hamstrings (muscles between the hip and knee) and the calf. This can provide relief from lower back pain. For this reason, it is considered beneficial in sciatica.

  • First of all, sit on the yoga mats on the knees and palms.
  • Then, exhaling, lift the body upwards from the middle.
  • At this stage, the head will be in between the two elbows and the body will look like a ‘V’ shape.
  • Keep in mind that both feet and hands remain straight in this state.
  • During this asana, try pulling your neck inward and looking at your navel. Also, try to plant the ankles from the ground.
  • Remain in this position for a few seconds.

Know More Here:- Adho Mukha Svanasana | Benefits of Adho Mukha Savasana | Precautions

7. Salabhasana

It is an intermediate backbend pose which regular practice increases the flexibility of your body which enables you to work in every situation. It also helps to relieve sciatica pain because when there is a lack of circulation it creates pressure in that area.

  • Spread the yoga mat and lie on it on your stomach.
  • Keep both hands and feet straight on the floor. Now raise your torso and both legs upwards. Together, raise both hands as well.
  • You try to stay in this posture for at least 20 seconds.

Know More Here:- Salabhasana | Locust Pose | Steps | Benefits

Yoga Poses To Avoid When You Have Sciatica Pain

  • Vajarasana
  • Seated forward bends Poses
  • Bakasana (Crow/Crane Pose) 
  • Tulasana (Scale Pose)

If you are having sciatica problems during pregnancy, do not do any type of yoga. During this time, yoga can compress the stomach and put pressure on the stomach.


You need to do each Yoga Poses for sciatica in a particular sequence for five to seven minutes while holding each position and being gentle towards your body without any strain or pain. If you aren’t able to manage the full sequence, then you can pick the favorites.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional