Sciatica occurs when there is some sort of inflammation or irritation in one or more nerves that run down the spine, to the lower legs. Normally, it is not a very serious condition. However, some people may need treatment or medical intervention. If you are one of them, you should read this article. You can also join a yoga school in India to learn about the poses in the realm of yoga.

In the yoga classes, human anatomy is also covered. So, you can expect to get a detailed overview of the ailment and possible causes. But, before you get to know of the yoga poses that can heal your condition, you must know some more aspects of this disease.

What Is Sciatica?

 Sciatica is a nerve pain arising from some sort of injury to the sciatic nerve. Apart from the pain, one may experience numbness and a tingling sensation as well. The sciatic nerve is the longest and thickest of the nerves in the human body. It may be up to 2 cm in width. It is actually a bundle of nerves, to be more precise. To be more exact, there are two sets of sciatic nerves that run down the two buttocks, go well below the knee, and then divide further.

Now, there is more to know about this. But for now, you should know that there is an instance of True Sciatica and Sciatica-like conditions. Learn more about the details at the yoga school in India.

Yoga Poses For Sciatica

Some of the best yoga poses that you can do for such conditions are Balasana, Setu Bandhasana, Viparit Karani asana, Supta Kapotasana, and many more.


This is one of the simplest yoga poses that one can start with.

  1. You need to sit with your buttocks on your heels.
  2. The hands would basically be by your side initially.
  3. However, once you fold your body from the waist onwards, and walk the fingers towards the front, both hands have to stretch.
  4. You can place the palms on the ground.
  5. The forehead can touch the floor, or mat, while the chest is in touch with the thighs.

This is an extremely beneficial pose for Sciatica. You will be able to get rid of the sciatic pain without any doubt. But that is not all, as you will also be able to calm the nervous system.

Setu Bandhasana

Also called the Bridge pose, you can do it effortlessly.

  1. The pose starts with the incumbent lying down in a supine position.
  2. The hands are by the side of the body, while the legs stretch forward.
  3. You have to exert pressure on the floor with the palms of your hand while bending your legs.
  4. The shins and the thighs are at right angles to one another.
  5. Slowly, you are supposed to raise the back and the buttocks from the floor.
  6. The feet and palms help you to gain support.
  7. The chest also touches the chin.
  8. You will be gazing upwards.
  9. After you have taken the stance, you can either place your hands with palms down on the floor.
  10. On the other hand, you can also hold the heels.

This pose strengthens the core area and back muscles. Additionally, it also opens and stretches the hip flexors. You will get relief from lower back pain, too.

Supta Kapotasana

This is a hip opener. Moreover, it is a great alternative for people, who cannot do Pigeon pose.

  1. You start by lying down on the floor or mat. The legs will be extended outwards and the hands will be placed alongside the body.
  2.  Bend the knees and ensure to place the feet with soles down on the floor or mat.
  3. After you have done that, you must make the number four with the legs, by crossing the ankle over the top part of the right knee.
  4. Flex the right toes a bit, and then lift the left foot off the ground.
  5. You have to insert the right arm through the opening in the legs. Bring the left hand to the outside of the left leg.
  6. Grasp the left shin or the hamstring with both hands.
  7. The back and the head remain flat on the ground.
  8. You must pull the left shin towards yourself while pushing the right knee away from you.
  9. To come out of the pose, you have to uncross and release the grasp.

This is an excellent pose that relieves the sciatic pain. Your hips and glutes also get a good stretch. Your entire body is also relaxed. The teachers at the yoga school in India will tell you about the asanas in complete detail.


It is another one of the popular asanas that can treat Sciatica.

  1. You have to sit with one leg completely folded above the other.
  2. The legs should be on top of one another.
  3. Once you have achieved this posture, you must take one hand from beneath and one from above the shoulder and bring the fingers of both hands into close contact.
  4.  It is a shoulder and hip opener posture.
  5. Hold the pose for some time. Release after you are done and repeat on the other side.

You will also hear it being referred to as the Cow pose.


In this asana, your body resembles a fish, and hence the name. This is an extremely beneficial pose for Sciatica pain.

  1. Lie on your back with your legs together and hands by your side.
  2. Inhale and press the forearms into the ground.
  3. Raise the head and the chest and place the crown on the
  4. Balance the entire weight of the body on the crown, forearms, and the elbows.
  5. Breathe evenly. You can also fold the legs or crisscross them, as in Padmasana for maximum benefits.
  6. To come out, rest your head and torso on the floor[1] . Gently, sit up, by using your hands.

If you practice the pose regularly, you can get relief from Sciatica pain.


You can learn about such poses for Sciatic at the yoga school in India. Learn about the poses as well as the alignments. They are extremely important, as each person has a different body structure, and what works for the other, may not work for you. That is why, you need personal guidance as well, to get relief from such conditions, no matter what the severity.

Categories: Health

Nicolas Desjardins

Hello everyone, I am the main writer for SIND Canada. I've been writing articles for more than 12 years and I like sharing my knowledge. I'm currently writing for many websites and newspapers. I always keep myself very informed to give you the best information. All my years as a computer scientist made me become an incredible researcher. You can contact me on our forum or by email at [email protected].