Easy and effective yoga asana for Sciatica pain

 

Sciatica is a medical condition in which the person feels pain in lower back, thigh and leg. They also feel weakness and numbness in their lower body part and have difficulty in moving leg and foot.  Almost 43% of population is suffering from sciatica and the number is likely to increase in coming years.

If you are having sciatica pain then read on to find about the easy and effective Yoga asana to get rid of Sciatica pain.

Kandhrasana: Kandhrasana or shoulder pose is very effective asana to get rid of sciatica pain and vertebral disc problems.

Kandhrasana pose
Kandhrasana

Steps:

  1. Lie flat on the back.
  2. Bend your knees and bring the heels closer to the hip.
  3. Hold both your ankles with both hands and make your heels touch your hip.
  4. Inhale deeply, retain your breath, lift your hip up from the ground and arch your back.
  5. Your shoulder and back of the head will touch the ground.
  6. Focus your conscious on your back.
  7. Be in this position for 10-15 seconds and come back in normal position while exhaling.
  8. Repeat this step for five times.

Precautions: Avoid this asana if you have any of these problems.

  1. Neck pain
  2. Hernia
  3. Peptic ulcer

Ardh Salbhasana: Ardha Salbhasana or half locust post is very beneficial in stretching hip flexors, curing sciatica and it also exercises the heart and circulatory system.

Ardha salbhasana
Ardha salbhasana

Steps:

  1. Lie flat on your stomach.
  2. Breath in deeply, feel the connection between your body and the earth.
  3. Touch your chin on the ground.
  4. Place both your palms under your thigh.
  5. Look straight, inhale deeply.
  6. Lift your right leg as much as can. You toes should be pointed straight.
  7. Stay in this position for 30 seconds and then bring your leg down while exhaling.
  8. Repeat this step with alternate leg as well.
  9. Do this asana for at least four to five times.

Precautions: Avoid this asana if you have any of these problems.

  1. Pregnancy
  2. High blood pressure
  3. Stomach ulcer

Bhujangasana: Bhujangasana or cobra pose helps to strengthen back and hip muscles. It also helps to make the spine stronger and more flexible.

bhujangasana
bhujangasana

Steps:

  1. Lie flat on your stomach.
  2. Place both your hands on your side and keep your feet together.
  3. Now bring your hand to the front and place your palms on the ground. Palms should be at the shoulder level.
  4. Inhale deeply, put your body’s weight on your palm and lift your head, neck and chest up from the ground. Your naval are would be two inches away from the ground.
  5. Be in this position for 15-30 seconds and then come back to normal position while exhaling.

Precautions: You should avoid this exercise if you have any of these things.

  1. Pregnancy
  2. Hernia
  3. Abdominal problem
  4. Serious back injury
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