Healing from Within: 10 Yoga Poses for Sciatica Pain Relief


Sciatica is a condition characterized by pain that radiates along the sciatic nerve, which runs from the lower back down through the hips and buttocks and extends into the legs. It is often caused by a herniated disc, spinal stenosis, or a bone spur compressing the nerve. This condition can cause discomfort, numbness, and weakness, significantly impacting one’s quality of life. This blog is about yoga poses for sciatica pain relief.

Try these 10 poses for sciatica pain relief : yogchakra yoga and wellness directory

Yoga has emerged as a promising solution to alleviate sciatica pain. It offers a gentle and effective approach to managing sciatica, providing relief from pain and improving overall health.

Yoga not only targets the specific symptoms of sciatica but also addresses the underlying causes of the condition. By focusing on strengthening the core, improving flexibility, and enhancing posture, yoga helps alleviate the pressure on the sciatic nerve and supports the healing process.

Top 10 Yoga Poses for Sciatica Pain Relief

 Pose 1: Cat-Cow Stretch

The Cat-Cow Stretch is a gentle flowing movement that alternates between two poses, resembling the arching and rounding of a cat’s back (cat pose) and the dipping of a cow’s back (cow pose). This yoga pose for sciatica helps increase spinal flexibility, release tension in the back and hips, and promotes overall spinal health.

Step-by-step instructions :

1. Start on all fours with your hands beneath your shoulders and knees beneath your hips, maintaining a neutral spine.

2. Inhale deeply, allowing your belly to drop towards the floor as you gently lift your gaze and tailbone, arching your back. This is the Cow Pose.

3. As you exhale, round your spine towards the ceiling, tucking your chin to your chest and pulling your belly button towards your spine. This is the Cat Pose.

4. Continue flowing between the two poses, syncing your movements with your breath. Inhale for Cow Pose and exhale for Cat Pose.

5. Repeat this fluid motion for several rounds, gradually exploring the range of motion that feels comfortable for your body.

6. Focus on the sensation of your spine stretching and the gentle movement of each vertebra.

7. Maintain a relaxed and steady breath throughout the practice.

Note: If you have wrist or knee issues, you can use padding or folded blankets to support your hands or knees during the pose. Modify the depth of the movement according to your comfort level and avoid any positions that cause pain or discomfort.

Pose 2: Child’s Pose

Child’s Pose, also known as Balasana, is a gentle resting yoga pose for sciatica that is often practiced as a resting point or a counterpose in yoga sequences.

Step by Step Instructions:

1. Begin by kneeling on the floor. Bring your big toes together, keeping your knees hip-width apart.

2. Sit back on your heels and slowly lower your torso between your thighs.

3. Exhale and fold forward, walking your hands forward or alongside your body, palms facing up.

4. Rest your forehead on the mat or a block, allowing your neck and shoulders to relax.

5. Keep your arms extended or bring them alongside your body, resting your hands on your feet or the floor.

6. Stay in this position for several breaths or as long as it feels comfortable, focusing on deep and relaxed breathing.

7. As you inhale, imagine lengthening your spine, and as you exhale, allow your body to sink deeper into the pose.

To release the pose, gently walk your hands back, sitting up and returning to a kneeling position.

Pose 3: Downward-Facing Dog

Downward-Facing Dog, also known as Adho Mukha Svanasana, is one of the most widely recognized yoga poses. This yoga pose for sciatica primarily engages the upper body, including the arms, shoulders, and core, while also providing a deep stretch for the hamstrings, calves, and spine.

Step-by-step instructions:

1. Start on your hands and knees, with your hands slightly in front of your shoulders and your knees directly below your hips.

2. Spread your fingers wide apart, pressing your palms firmly into the ground. Ensure that your middle fingers are pointing forward.

3. Tuck your toes under and lift your knees off the floor, straightening your legs. As you do this, begin to lift your hips toward the ceiling.

4. Press through your hands and fingers, engaging your arms and shoulders. Allow your head to hang naturally between your arms.

5. Straighten your legs as much as you can while maintaining a comfortable stretch. If your hamstrings are tight, it’s okay to keep a slight bend in the knees.

6. Lengthen your spine by reaching your tailbone up toward the ceiling, creating a “V” shape with your body.

7. Press your heels down toward the ground, feeling a stretch through the back of your legs. If your heels don’t reach the floor, that’s alright—just focus on creating length and extension.

8. Relax your neck and gaze towards your legs or, if it feels comfortable, toward your belly button.

9. Breathe deeply and hold the pose for several breaths or as long as feels comfortable.

10. To release the pose, gently lower your knees to the ground and come back to a tabletop position.

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Pose 4: Standing Forward Fold

Standing Forward Fold, also known as Uttanasana, is a forward bending pose commonly practiced in yoga. In this yoga pose for sciatica, you fold your upper body forward from the hips, allowing your head and hands to hang toward the ground.

Step-by-step instructions:

1. Start in a standing position with your feet hip-width apart and your arms resting at your sides.

2. Take a deep breath in, elongating your spine and lifting the crown of your head towards the ceiling.

3. As you exhale, engage your abdominal muscles and begin to hinge forward from your hips, keeping your back straight.

4. Allow your upper body to descend gradually towards the floor. If possible, bring your fingertips or palms to the floor beside your feet. If reaching the floor is challenging, you can rest your hands on your shins or use blocks for support.

5. Relax your head, neck, and shoulders, allowing them to hang naturally. Feel the stretch along the back of your legs and the lengthening of your spine.

6. If it feels comfortable, you can slightly bend your knees to release any tension in the hamstrings.

7. Remain in this position for several breaths, focusing on deep, steady breaths as you relax into the stretch.

8. To release the pose, engage your abdominal muscles and inhale as you slowly rise back up to a standing position, stacking each vertebra one by one.

Take a moment to stand tall, feeling the effects of the pose in your body and mind.

Pose 5: Pigeon Pose

Pigeon Pose, also known as Eka Pada Rajakapotasana, is a popular yoga posture that targets the hips, glutes, and lower back.  This yoga pose for sciatica is an intermediate to advanced pose that involves stretching and opening the hip flexors, outer hips, and groin area.

Step-by-step instructions:

1. Begin in a tabletop position with your hands and knees on the mat. Align your wrists beneath your shoulders and your knees beneath your hips.

2. Bring your right knee forward and place it behind your right wrist. Angle your right shin diagonally across the mat, positioning it slightly towards the left side.

3. Slide your left leg back, extending it straight behind you. Keep your hips level and squared to the front of the mat.

4. If your hips feel tight, you can place a folded blanket or a block under your right buttock for support and stability.

Inhale deeply and lengthen your spine, finding a tall and upright posture.

5. As you exhale, slowly lower your upper body forward, walking your hands forward. You can rest on your forearms, extending them out in front of you, or fully extend your arms, lowering your torso towards the mat.

6. Find a comfortable position for your upper body, allowing your head and neck to relax.

7. Stay in this pose for several breaths, breathing deeply and allowing your body to gradually relax and surrender into the stretch.

8. To release the pose, press your palms into the mat and slowly walk your hands back towards your body. Lift your torso upright, tuck your back toes, and step your right leg back into a tabletop position.

Take a moment to pause and notice the effects of the pose before repeating the sequence on the other side.

Pose 6: Bridge Pose

Bridge Pose, also known as Setu Bandhasana, is a backbend pose that targets the muscles of the back, hips, and thighs.  This yoga pose for sciatica involves lifting the hips off the mat while keeping the feet and shoulders grounded.

Step-by-step instructions:

1. Lie on your back with your knees bent and your feet hip-width apart, flat on the mat. Your arms should be resting alongside your body, with your palms facing down.

2. Take a deep breath in, and as you exhale, engage your core and press your feet firmly into the mat. Start to lift your hips off the mat, gently rolling your spine off the floor one vertebra at a time.

3. Continue lifting your hips until your thighs are parallel to the mat. Keep your knees directly above your ankles and your arms grounded.

4. If it feels comfortable, you can interlace your fingers beneath your lifted hips, pressing your arms down into the mat to support your posture.

5. Draw your shoulder blades together and lengthen through the neck. Keep your chin slightly tucked to maintain a neutral position.

6. Hold the pose for a few breaths, allowing your body to settle into the posture. Keep your breathing steady and relaxed.

7. To release the pose, exhale and slowly roll your spine back down to the mat, lowering your hips to the ground. 8. Unclasp your hands and rest your arms alongside your body.

Take a moment to rest and notice the effects of the pose on your body.

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Pose 7: Reclining Hand-to-Big-Toe Pose

Reclining Hand-to-Big-Toe Pose, also known as Supta Padangusthasana, is a supine pose that involves stretching one leg at a time while lying on your back.  This yoga pose for sciatica is a gentle and accessible pose that targets the hamstrings, hips, and lower back.

Step-by-step instructions:

1. Begin by lying flat on your back on a yoga mat or comfortable surface.

2. Extend both legs straight out in front of you, keeping them together.

3. Bend your right knee and draw it in towards your chest.

4. Loop a yoga strap or towel around the ball of your right foot, holding onto the ends with both hands.

5. Extend your right leg upward, straightening the knee as much as you comfortably can. Keep the strap taut, but not so tight that it causes discomfort.

6. Relax your shoulders and neck, allowing them to soften into the mat.

7. If your left leg feels strained, you can choose to keep it extended along the mat or bend the knee and place the foot on the ground.

8. Hold the pose for several breaths, finding a gentle stretch in the back of your right leg. You may feel the stretch in your hamstring and calf.

9. As you breathe, allow your body to relax and sink deeper into the pose, finding a comfortable level of intensity.

10. To release the pose, gently bend your right knee and remove the strap from your foot. Lower your right leg back down to the mat and extend it alongside your left leg.

Take a moment to rest and observe any sensations in your body before repeating the pose on the opposite side.

Note: If you don’t have a yoga strap, you can use a belt or any other long, flexible object that can be safely looped around your foot.

Pose 8: Supine Spinal Twist

Supine Twist, also known as Supta Matsyendrasana, is a gentle twisting pose performed while lying on your back.  This yoga pose for sciatica involves twisting the spine and legs to one side while keeping the shoulders and opposite arm grounded on the mat.

Step-by-step instructions:

1. Start by lying on your back on a yoga mat or comfortable surface.

2. Extend your arms out to the sides, forming a “T” shape with your body. Keep your palms facing down.

3. Bend your knees and draw them toward your chest.

4. Exhale and slowly lower both knees to one side, while keeping your upper back and shoulders grounded on the mat. Your knees can be stacked on top of each other or kept together, depending on your comfort.

5. Turn your head to the opposite direction of your knees, gazing toward the outstretched arm.

6. Relax your entire body and allow the twist to deepen naturally. You may feel a gentle stretch along the spine and outer hip of the top leg.

7. Breathe deeply and hold the pose for several breaths, allowing your body to relax and release tension with each exhale.

8. To come out of the pose, inhale and engage your core muscles. Slowly bring your knees back to the center, returning to the starting position with your arms extended out to the sides.

Take a moment to rest and notice the effects of the pose before repeating the sequence on the other side.

Note: It’s important to perform Supine Twist mindfully and listen to your body. Avoid forcing the twist or experiencing any discomfort or pain. If you have any neck or back injuries or if the pose causes discomfort, modify the twist or seek guidance from a qualified yoga instructor. Supine Twist can provide a gentle release for the spine and help alleviate tension in the lower back and hips, contributing to sciatica pain relief when practiced regularly.

Pose 9: Seated Forward Fold

Seated Forward Fold, also known as Paschimottanasana, is a seated yoga pose that involves folding forward from the hips, lengthening the spine, and reaching toward the feet. This yoga pose for sciatica is a calming and introspective pose that primarily targets the hamstrings, lower back, and spine.

Step-by-step instructions :

Start by sitting on a yoga mat with your legs extended in front of you. Ensure that your spine is straight and your legs are parallel to each other.

1. Take a deep breath in, lengthening your spine and sitting tall.

2. As you exhale, engage your core muscles and begin to hinge forward from the hips, leading with your chest.

3. Keep your spine straight as you fold forward, reaching your hands toward your feet, ankles, or shins. If you are unable to reach your feet, you can use a strap or a towel around the soles of your feet to assist your forward fold.

4. Allow your head and neck to relax, and focus on lengthening your spine with each breath.

5. Avoid rounding your back or straining your neck. The goal is to find a comfortable stretch in the hamstrings and lower back.

6. Hold the pose for several breaths, breathing deeply and surrendering into the forward fold.

7. With each inhalation, find length and space in your spine, and with each exhalation, allow yourself to sink deeper into the stretch.

8. When you are ready to release the pose, engage your core muscles and slowly begin to lift your torso back up to an upright seated position.

Take a moment to rest and notice the effects of the pose on your body and mind.

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Note: If you have tight hamstrings or difficulty reaching your feet, you can modify the pose by bending your knees slightly or using props like blocks or a bolster to support your torso.

Pose 10: Corpse Pose

Corpse Pose, also known as Savasana, is a relaxation pose typically practiced at the end of a yoga session. This yoga pose for sciatica involves lying flat on your back, allowing your body to rest completely and surrender to the floor.

Step-by-step instructions:

1. Find a comfortable spot on your yoga mat or a soft surface. Lie down on your back with your legs extended straight and slightly apart, allowing your feet to naturally fall open.

2. Place your arms alongside your body, palms facing up. Allow your shoulders to relax and your fingers to gently curl.

3. Close your eyes and bring your attention to your breath. Take a deep breath in, fill your belly, and exhale fully, letting go of any tension or stress.

4. Scan your body for any areas of tension and consciously release them. Relax your forehead, jaw, and tongue. Soften your neck, shoulders, and arms. Let go of any tightness in your chest, abdomen, and hips. Relax your legs and feel your whole body sinking into the mat.

5. Allow your breath to settle into its natural rhythm. Observe the sensation of each inhale and exhale, feeling the gentle rise and fall of your abdomen.

6. As you rest in this pose, bring your awareness to the present moment, letting go of any thoughts or worries. Allow yourself to be fully present and embrace the stillness.

7. Stay in Corpse Pose for several minutes, or for as long as you need to experience deep relaxation and rejuvenation. If your mind starts to wander, gently bring your focus back to your breath and the sensation of your body on the mat.

8. When you’re ready to come out of the pose, slowly deepen your breath and begin to wiggle your fingers and toes. Gradually awaken your body by stretching your arms overhead and extending your legs.

9. Roll over to one side, using your arm as a pillow, and take a few breaths before gently pushing yourself up into a seated position.

10. Take a moment to reflect on the benefits of your practice and carry the sense of relaxation and stillness with you as you transition back into your day.

Corpse Pose allows for complete relaxation and integration after your yoga practice, promoting a sense of calmness and rejuvenation. It provides an opportunity for rest and self-care, allowing the body and mind to heal and restore.


Incorporating yoga poses into our routine can be a beneficial approach to managing sciatica pain. By practicing these poses mindfully, with proper alignment and respect for our body’s limitations, we can experience relief from sciatica pain, increased mobility, and a greater sense of ease in our daily life.

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Author: Yogchakra

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