Yoga for sport: To relieve back pain and sciatica.

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The sciatic nerve is the longest and thickest nerve in the human body. Its position is from the beginning of the lumbar spine to the feet. It is a mixed nerve, as it carries both sensory and motor information. For those athletes who suffer from sciatica or any discomfort in the back as a result of their sport, they may feel so much pain that they are unable to perform any movement. This is not always the case, but yoga can help you reduce and prevent them and continue with your routine. In this routine, Tamara Suárez proposes a series of postures to keep you active, recover elasticity and become aware of your body to help relieve the tensions that lead to sciatica pain.

Hi, I'm Tamara Suárez, welcome to conscious television

In this series of videos for athletes we are going to work on a yoga session to relieve sciatica

So let's start in Chakravakasana pose

We get on our knees, we support our hands the wrists are in lines with the shoulders, knees in lines with the hips, the arms are shoulder width apart and we will bring the right knee towards the left elbow and we open the leg 45 degrees toward the side

And this will work the piriformis, which is the muscle that when it is very tense it puts more stress on the sciatic nerve than there are actually five nerves, when it is very tight or when it is too weak

You continue

2 more times, knee to elbow, raise and open at 45 degrees, knee to the opposite elbow, we raise we maintain, you notice the tension inside the gluteus quite deep

We support

Let's do the other side

Left knee to right elbow

We open at 45 degrees

Four more times

Lenghten your spine, firm abs, shoulders back

We do not round the back

Last rep

Maintain here

We support

We stick our toes, Adho Mukha Svanasana

We transition, pedal with our heels, relax your spine we look between the hands and take a long step with the right foot between the hands

Also to relieve sciatica and one of the main problems is that we do not carry weight to the outer heel

So let's adjust in Virabhadrasana 1 we stand on tiptoe and support the heel

You activate the gluteus

Iliac ridges face forward, we bend the right knee

Inhaling we rise our hands, Virabhadrasana 1

You can lean back a little, careful with the balance

Inhale one more time, exhale

We stretch our legs, lower our arms

One step front, let's do the other side

Right foot back and here you will see it better, we stand on the tiptoes, we rotate the thigh inwards, push your heel and put the weight on the external heel

Separation of the feet and the width of the hips for more stability

Hands on the waist, check that the iliac crests are pointing forward the thigh is rotating internally more weight to the external heel, work of the piriformis, inhale, bend the knee we raise the arms

All your attention or inner Drishti on the outer heel of the right foot

You bend a little more, firm abdomen on that next inhale, we stretch our leg we lower our arms

Step forward with the right foot

Couple of breaths here we catch our breath

And we move on to our next poses

So come to the end of the mat, we get on our knees and let's do the Eka pada raja kapotasana

The best way to get into the posture right foot between the hands and walk the foot towards the left line of the mat

Once it is here we let the tibia descend and it can be parallel to the beginning of the mat, it would be a lot of work for the gluteous or we can bring our heel closer to the left groin

We do want that the tibia is diagonally and not totally below the thigh, under the femur

So we maintain here the foot is active in order to protect the knee And we walk with the left foot back we bring the buttocks, the buttocks towards the ground, we stretch the spine or if we want we can lean forward to support the forearms

You can keep here or work more intensely the piriformis walking you hands and the center of the sternum towards the right knee and stretch the arms and descend

One more inhale exhaling we walk hands towards the center, towards the leg, we put our toes behind we will go out in Adho Mukha Svanasana

We stretch, we pedal and we prepare to do the other side, you can enter from Adho Mukha Svanasana left foot between the hands, we supported the right knee, we walk the foot towards external part of the mat, we support the tibia, parallel to the beginning of the mat we let the heel slide a little towards the groin we walk the right foot back and there you notice the tension in the piriformis, we stretch

Exhaling towards the forearms

Long back chin in

Right foot is a bit active

A little lower for the piriformis we make spiders with our hands with our fingers we walk towards the left knee

We allign the breastbone with the center of the knee and stretch here

Three more breaths

We go back to the center palms facing the leg we stick in the toes of the right foot, we get on our knees and sit back on our heels

More positions for piriformis which is this muscle that goes from the head of the femur to the sacrum going through the gluteus

We sit Marichyasana 3

Left leg outstretched

Right leg bent, heel close to buttock you lengthen the spine

There is a trick to get into this position, if you notice that you are rounding and that it is difficult for you to extend your spine we enter this way

Right leg bent at the knee height we push our body towards the heel and here we are going to notice ourselves much more stable, more stretched

Hugthe knee and rotate towards the bent leg, we support the palm of the hand we extend here

Bring the thigh closer to the abdomen and notice below, in our focus of practice today

We can look towards the end of the mat, one more inhale exhaling we come to the center

We stretch our leg and prepare to do the other side

We can enter the same way support the foot at the knee height, we push our body towards the heel stretch the spine

The thigh of the straight leg is working pushing firmly against the ground the fingers look towards the ceiling so the foot is inactive, you inhale, you stretch the spine, exhaling we begin to rotate hugging the knee

The palm of the hand gives us stability, pushing behind the buttock

Five more breaths, do not let the bent knee open to the left but push towards the body towards the midline

Broad clavicles locate the breathing in the back of the lungs

Now it's much more difficult to breathe towards the abdomen as it is compressed, so let the breath find paths and new areas to explore

Exhaling we return to the center, we stretch, we relax

Right leg bent again, next posture Ardha Matsyendrasana, you bring the foot over the right leg that we bend, we bring the heel close to the buttock

If this version of the pose is very hard for us we can stretch our leg in front of us and work with this, which is a deeper version than the previous posture

We stay here, we may be looking straight ahead lengthening the spine or we hug again and we rotate again

More intensity

More stretching

Three breaths, remember, Ujjayi breath, as if you were whispering, inhaling and exhaling through the nose

It doesn't matter if the breath gets a little shorter, more difficult, the important thing is to be aware and aware that the breathing is changing that there is effort, next exhalation, we return

We relax, yes, we do not want to run out of air, it means that we are trying too hard, loosen up the intensity

We do the other side, left leg bent, we cross it, the foot over the right leg we carry the left heel next to the buttock

We stretch here, hug the knee towards the center of the sternum, we stretch

And it is with the exhalation that we begin to rotate, we hug the knee and open chest to the left, towards the bent leg

Two more breaths

Inhale

and on the next exhale, we release, stretch, relax

We would have our pyriformis already stretched, worked and this is going to help us in the tension we may have on the sciatic nerve

So far today's class for athletes

Thanks for joining us, Namaste

Audio and subtitles

Audio:

  • English

Subtitules:

  • Spanish
  • English

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