Relieving sciatica

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Yoga class for pregnant women focused on relieving sciatica pain.

Namaste In today's video I'm going to show you a series of exercises with a final asana, a final yoga posture to relieve sciatica

First of all define sciatica, sciatica is a compression of the sciatic nerve

The sciatic nerve runs through our spinal column and divides in two to allow the mobility of our lower extremities

What happens is that because of to this anteversion that occurs at our hip sideways as I also explained in lumbago

The hip can do anteversion sorry anteversion or retroversion

And in anteversion it is compressing our entire lumbar region

And that presses several nerves

One of them is the sciatic nerve that can affect one leg or the other or both

There are levels of sciatica can range from very subtle to very severe

Subtle, because we can feel discomfort in the lumbosacral area

towards one gluteus towards the other or it may affect the whole leg, feel a cramp a pain in the whole leg

That even prevents us a mobility fluid

So let's get to work first as always, warming up the body a little bit

Stretching one leg we keep the other one flexed

Our foot in Flex and we do some side extensions with our arm flexing our torso towards that leg feeling how the left side extends now

We keep that chest opening, we don't want to flex too much

And we breathe in here a few times, we can look straight ahead or look up

But as it's a warm-up to start with I think looking straight ahead is enough

We can do this several times and with the other one

Here we feel the same each side, we can go looking at our legs that lumbosacral area where it bothers us, where it hurts

Warming up, as I always say, is useful for this to bring the attention to our body and to observe how we feel today

Let's bring the soles of our feet together and we are going to do these movements up and down already feeling how we are mobilizing that gluteal area where maybe the sciatica is bothering us

Always breathing

Here we can also leave one leg bent and with the other we grab our knee and our foot and we swing that leg to one side and to the other releasing that area

We do it with both legs

Always straight back, shoulders relaxed, it is not necessary

no need to compress anything

We would now be in a quadruped position

mobilizing our hips

Forwards and backwards, making circles, to one side and to the other, always

Let's go to flex our knee left and we open to the side the hip and we exhale, we go down

We can do this movement also several times first backwards, to the side and downwards and then the other way around, up, back and down

So mobilizing that sciatic area

we would do the same with the other leg

Backward, sideways, downward

And backwards, sideways, backwards and downwards

All right, here now we would go to balasana position which is also going to relieve us

More intense or less intense depending on of the discomfort we have, of the need we have, of the need we have that day

And here we would enter the final position for this we place ourselves in the quadrupedal position

And now we are going to carry our left knee between our hands And we go with our right foot from behind You see, I'm putting my little toes and I'm pushing my knee back, and at the same time my front leg

so that we have room for our belly

And so that our hips are falling towards the ground

If we don't have that much flexibility and we're not able to make our hip I reached the ground comfortably we can use a brick and we would place it under our buttock

Here then we would observe we can place it sideways or further back

It depends on our flexibility and we would work here

Here we're letting it go if we don't have a brick or we can fold a blanket in 4 parts to raise us high enough

or cushions, whatever you want

If on the contrary if this bothers us because it is hard, we can also put two bricks on both sides of the knee to raise our arms

And work from here and getting that hip down especially here we've got to be feeling this extension already of this area of our body that is going to relieve this pain

And we breathe If you are very flexible support the back hip and you want to go a little bit deeper you can place the bricks in the front resting both hands on the sides of your knee

and flex your torso forward and lean your forehead on the bricks

And feel how it relaxes and how your body opens up

And we would repeat the same thing with the other leg

To return we support the toes

and we walk with our knee forward

Just enough to get back to a quadruped position and carry the other knee backwards, we would get back to a quadrupedal position and now we carry our right knee and we walk with our left foot backwards

And we repeat again

Here it is important that we put our foot out to make room for our tummy if we are flexible enough to flex our torso forward

The same thing, if we don't have bricks or if it turns out that the bricks are not high enough in mind that even place them like this and so it's much higher

And here you can relax comfortably is important

to be able to relax, okay, it's a posture restorative where we want to be able to leave the body to open up

If we do not have brick or if they are uncomfortable we can also use a puff or several pillows what we would place in front

And here forward we would relax here

To passively allow our body to relax there

we can do it like this with our forehead here

Allowing room for our nose and our mouth to breathe

Or leaning on one ear on one leg and then on the other leg then the other ear

And this would be the proposal to alleviate a little bit the symptoms of sciatica

Namaste

Backward, sideways, downward

We pull the foot out to the side

Audio and subtitles

Audio:

  • English

Subtitules:

  • Spanish
  • English

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