Yoga is among the best methods to stretch and relax those tight sciatica muscles.

Many people believe that yoga can help to relax, however there’s so much more to it than just that. Yoga also strengthens the muscles in your legs which results in fast reduction of sciatica pain. It is believed that people who exercise regularly exercises are more comfortable with regards to pain due to sciatica.

Yoga Stretches for Sciatica Pain

The seven yoga poses listed below are great for people who find it difficult to incorporate regular exercise in their busy schedule, or those looking to enhance your overall fitness. Let’s get started:

1.) Child’s Pose

Child’s Pose can be a peaceful method of focusing the body, and to stretch muscles that are tight. It lengthens and widens your spine and releases tension in your thighs, hips and sciatica muscles.

Here’s how you can do it:

  • A cushion or bolster underneath your thighs, chest , and forehead can make this posture more comfortable. Begin on your hands and knees.
  • Bring your buttocks and hips on your heels.
  • Lengthen your arms to the side or lay on the floor beside your body.
  • Relax your torso and let it sink into your thighs while you are relaxed to the max.

2.) Downward Facing Dog

It is the Downward Facing Dog is a excellent stretch that can help relieve sciatica tightness and pain the body, specifically your Hamstrings. It also helps build strength in the entire body, while also helping to correct any imbalances.

To make this posture:

  • Begin by placing your hands on your knees, with your hips up and your head downwards.
  • When you are pressing into your hands, then lift your hips toward the ceiling, exhale deeply.
  • Lower your head to align your ears with your arms. or pull your chin toward your chest.
  • Flex your knees and lean your pelvis slightly inwards.
  • In and out gradually, taking deep breaths for about a minute.

3.) Half Moon Pose

Your body will feel more powerful as well as more stable and well-balanced after doing this Half Moon Pose. The pose will additionally stretch your spine and the thighs.

To perform this half-moon pose

  • Start in a standing position like Triangle Pose, with your right foot facing forward.
  • Relax your right knee a bit further, and then put your weight on your left foot.
  • Take your right hand towards your hip. Move your left foot towards the side while you bring your right hand toward the floor.
  • The left leg should be lifted up until it’s equal to the floor. Then, press out with your left heel.

4.) Locust Pose

This is a great method to strengthen your spine the glutes, your thighs, and the spine. It also aids in building the core and stabilize your body. It may also improve the flexibility and circulation in your sciatica region.

To perform the pose of the locust

  • Lay on your stomach and then interlace your fingers on the bottom of your spine.
  • Your chest should be lifted, then your lift your head towards the ceiling. Pull your shoulder blades towards one the other.
  • To stretch further Lift both legs, or just one leg at a time.
  • Engage your glutes, then lower back and abdominals as you remain in the pose for 30 seconds.
  • Relax, release and take the gentle hip movement . Then, try a new version of this posture.

5.) Pose of the Reclined Pigeon

It is the Reclined Pigeon Pose on your back is an excellent option to support your sciatica muscle and help it to stay in a straight line. In this posture, reclining strengthens your hips and glutes and also stretching the piriformis muscle.

To perform the following pose

  • Relax on your back and knees bent, and your feet toward your hips. Gently touch your heels.
  • Make sure to bend your right knee by placing your right leg against the left thigh. If you feel an intense stretch here keep your posture as it is.
  • To get deeper Try pulling your left knee toward your chest.
  • Place your fingers in a knot behind your left shin or thigh by holding them for about 1 minute.

6.) Bridge Pose

It is a Bridge Pose stretches your spine and relieves sciatica tension and pain. It increases circulation, which may help improve your energy. This exercise targets your glutes, legs and your core.

To perform this pose, you must bridge:

  • Lay in a position on the back and bend your knees, and your heels towards your hips.
  • Keep your arms close to your body. Place the block between your knees and thighs in order to keep your body in your alignment.
  • Lift the top of your spine by stepping off of the floor and raise your legs as far as is possible.
  • Reduce back lower slowly.
  • Do this ten times.

7.) The Half-Lord of the Fishes Pose

Perform this twist to extend and lengthen your spine and ease sciatica tension and pain. Feel the motion of this twist in the lower part of your spine.

To achieve this position:

  • In a seated posture from a sitting position, place your right foot out of your left hip. Keep your knee facing towards the front or side.
  • Your left foot should be moved to the left thigh’s outside Be sure to keep your hips in a straight line.
  • Your left hand should be brought to the floor in front of you, and then rest it on the floor resting on your fingers.
  • Put your right arm across the outside your left leg and wrap your right arm around the left side of your thigh.
  • You can look in any direction you want with every inhale; exhale and then move into the posture with each exhale.


Sciatica is a major problem, but yoga may aid. If you’re suffering from sciatica then you know how painful and painful it could be. If the above exercises don’t suffice to ease your pain, consult a doctor.

Q. Have you tried these yoga poses?

edited by Bhargav