Yoga for Sciatica

7 Stretches for Sciatica Pain


Are searching for sciatica pain relief ways?

I think you are one of those millions who are tired of taking medicines from Doctors, but not getting any relief in sciatica pain.

But don’t be panic, today we are going to cover all the best stretches for sciatica pain and you will defiantly get help because lots of people find these stretches helpful

Sciatica pain is a common problem after the age of 40. The majority of people are suffering from this problem. It often occurs due to the wrong sitting posture or our careless day activities.

Before we start these stretches, let us understand what is sciatica?

What is Sciatica?

Sciatica is a nerve pain that starts from the lower back and passes through the buttock to down the one leg. Each leg has its own sciatic nerve which is as thick as fingers.

The origin of these nerves is the spinal cord in the lower back area. These nerves are the largest nerves in the body. When these nerves disturbed due to any of the reasons just like herniated disc, compression of the nerve, spinal stenosis, or any injury, it starts paining and this pain is called sciatica pain.

Sciatica Stretches Yoga

Yoga always helpful in sciatica pain, but be careful while doing Yoga in sciatica pain because there are certain poses useful, not all.

A wrong pose may increase the problem more. Stay reading this post till the end we will explain all about sciatica problems and the stretches for sciatica pain.

If you are interested to purchase a yoga mat for your comfort while doing poses, check this post “5 Best Yoga Mats 2020: Unbiased Review Guide“, here you may find a better yoga mat for your daily yoga poses.

Most of people don’t know more about sciatica and the symptoms starts.

What are Sciatica Symptoms?

Do you want to start stretches for sciatica but are you confirmed? you are suffering from this problem.

Understand the symptoms first before starting stretches for sciatica.

There may be multiple symptoms if someone is suffering from sciatica, the most common symptoms may be feeling of pain circulating from the lower back to the buttock, and through the one leg, it is an indication of sciatica.

Sometimes you feel weakness, numbness, or sensation in any of one leg. Feeling of small electric shock on one side of the body, it may be a symptom of sciatica. At times when sciatica is in the severe stage, you may feel walking or sitting difficulty?

But there is no need to be more worry because mostly sciatica problems resolve automatically with some little exercises and change some small lifestyles.

We have collected some best yoga stretches for sciatica pain, which are always suggested by Swami Ramdev, and people got benefited from them.

Sciatica Causes.

Just understand the reasons, how sciatica occurs in most of cases. These stretches for sciatica can be preventive steps, if you are not suffering from sciatica.

Sciatica causes may be a pinched nerve, herniated disc, spinal stenosis, lifting overweight, wrong sitting postures, wrong sleeping postures, old age, obesity, etc.

Yoga Stretches for Sciatica Pain

Yoga and Pranayama is a slow but best process to cure sciatica pain. Few Yoga poses are far better rather than any other forceful exercise.

Sciatica pain or any other pain in the body occurs due to nerve disturbance or disturbed blood flow in the body but Yoga helps to make the smooth blood flow in the body.

It makes muscles strengthen and they protect us from any kind of pain in body.

It gives flexibility to our body and improves muscle tone. Here are some yoga postures for sciatica pain which may help to treat our sciatica problems.

Just put your yoga mat on the ground and start these stretches for sciatica.

Camel Pose or Ustrasana



Ushtr means “Camel” and asana means “pose” in Sanskrit. The body in this asana is similar to that of a camel being curved.

This posture is called Ushtrasan. Generally, we are in the habit of bending our body forward, when busy in our day to day work. As a result, the normal position of the spine is disturbed. This asana completely rectifies this deformity of the spine.

How to Perform Ustrasan or Camel Pose?

Sit in Vajrasan posture and stand upon the knees. Keep apart the knees equal to the width of the shoulders. Both feet behind the back should be parallel to each other.

Place the feet on the ground with soles thumbs may touch each other on the spine.

All the four fingers of the hands should point towards the navel.

Inhaling slowly, bend the neck backward, and when that bend is complete, take the hands off the waist and put as long as possible.

Come back to the original position slowly and take rest in Vajrasan.

Owing to its effectiveness on the three parts of the spine. Namely, the cervical, dorsal, lumbar, become flexible. All the minor displacements of the vertebrae such as deformity, slipdisc, spondylitis are removed.

The interior parts of the thighs, abdomen, and chest stretched and strengthened. It also reduces the extra fat on the hips and abdomen.

This asan helps to make the sciatica nerve strengthen.

Half Camel Pose or Ardha Ustrasana

Camel pose (Utha Asana) is always performed standing on the knees. In this asan whole body is stretches towards backend.

The difference in Ushtrasan and Ardha Ushtrasan is minimal. In Ushtrasan hands will be placed back on the both heals and in Ardha Ushtrasan both palms will be placed on both rinse. Stretching of body backside is same in both asans. Body will make a shape of curve in both asans.

This pose helps to remove sciatica pain and reduce cervical spondylosis.

Third Pose of Ustrasana.

In third pose of Ushtrasan, sit in the same position, described already in both asans,  fold the both hands on your chest and bow the body as bowed in Ushtrasan and Ardha Ushtrasan. The difference in three asans is minimal but benefits are huge for sciatica pain.

This pose is also known for sciatica stretches.

Dhanursana or Bow Pose

Lie down on the abdomen. Fold both the knees and grasp the ankles with the hands. All the forefingers should be on one side only. Bring the knees close to each other. Exhaling, raise the knees first as high as possible.

bow pose
bow pose

Then inhaling, raise the neck arid the hind of the body, normalize the breath. Stay on in this position for some time. Return slowly and take rest with lying on the floor. Repeat this process for 2 to 3 times.

This asan strengthens the muscles of the abdomen, thighs, back side and buttocks.

It makes the body and spine flexible by stretching the bones and muscles together. It reduces the rigidity in the lower part of the spine.

It improves the elasticity of the waist, rectifies the position of naval and reduces obesity.

It makes spaces for pinched nerve in lower back.


Cobra Pose or Bhujangasana

This asan is called Bhujangasan as the posture resembles a Cobra. A serpent’s body is extremely flexible. This is a simple yoga for sciatica, anyone can perform it.

How to Perform Cobra Pose?

Lie down on the abdomen. Bring the heels and toes together and stretch them to the maximum from behind. Now bend the elbows and place the palms on either side of the palm

bhujang asan
bhujang asan

The gap between palms may be equal to the gap between the shoulders. Pull back the elbows as much as possible, touching the body, and resting on the ground.

The position of arms should not change. The forehead should touch the ground inhaling., bring the chin forward & start raising the head as far back as possible., so much so that it may touch the spine. Now inhaling raise the chest and abdomen up to the naval.

Breathe normally and stay in this posture in this posture. While exhaling lower the trunk very slowly but not the lead. When trunk comes down completely, rest the forehead on the ground. Thereafter relax in Sithilasan.

It makes the backbone flexible. It cures such painful diseases as spondylitis, slip disc, sciatica, and back pain in a few day’s time. It imparts strength to the root nerves and tones up our nervous system.

Shalabhasan or Locust Pose

Shalabh means a ‘locust’ in Sanskrit. The final position of this asan resembles a locust when it lowers its head and raises its tail. Hence the name Shalabhasan. It tones up the abdominal and spine region.

Lie flat on the abdomen. Bring both the palms of the hands under the thighs in such a way that the palms should stick to the thighs and be nearer to each other. Moreover the palms should be facing towards thighs. Stretch the heels and toes of both the feet together.


Rest the chin on the ground. While inhaling and without bending the knees raise the legs and the hind part of the body up to the waist. Normalizing the breath, stay in this posture as long as possible. Exhaling return slowly and relax in Shithilasan.

It removes all the ailments of the back bone,  specially cervical spondylites, slip disc, backache etc.

By raising the abdomen to the maximum, the energy situated in the lower part of the body starts flowing upward into the brain and consequently, it imparts great strength to that part.

It gives strengths to spine and helps to reduce sciatica nerve pain.

Second Pose of Salabhasan or Locust Posture.

Lie flat as the previous pose, bring one palm under one thigh in such a way that the palms should stick to the thigh. Stretch one hand over the head and one opposite leg in the air. If the stretching hand is the left hand then the stretching leg should be right.

Repeat the same process with both hands and legs for 3 to 4 times. Relax for 30 seconds with resting the chin on the ground each time while changing the position of both legs and hands.

It is beneficial in sciatica pain relief.

Naukasan or Boat Pose

In this asan the posture becomes like that of a boat. Hence it is called Naukasan. This asan plays a significant role in massaging the internal organs of the abdomen and spine. It is also very helpful in controlling obesity and in becoming more energetic.

Lie down on the abdomen. Stretch the hands beyond the head. Inhaling, raise the legs, keeping the heels and toes together at the back, and raise the hands in front. Balance the body at the navel. Now start rolling forward and backward.

During the entire process of this asan the feet and arms should remain fully stretched. While exhaling return to the original position and take rest in Sithilasan.

Points to Remember who are Suffering with Sciatica.

In most cases sciatica is not a permanent disease and goes away within 5 to 6 weeks with small cure and exercises.

A study says that permanent bed rest is not good option in sciatica pain. Little movements in body help to get rectify the problem even walking can relieve sciatica pain and reduce inflammation.

Avoid long sitting.

Sleep in prescribed postures.

Massage with ice in lower back area.

Avoid lifting heavy weights.

Avoid complete bed rest.


Yoga definitely helps to rectify any kind of abnormality in the body, but before starting these stretches for sciatica pain, please consult with your Dr, if you are suffering with severe sciatica pain.