Yoga for Sciatica pain │ Learn 5 best stretches for sciatica nerve pain relief

Photo by Imani Clovis on Unsplash

Summary

       Subject(s): Therapeutic Yoga

       Topic or Unit of Study: Stretches for sciatica nerve pain

       Grade/Level: Beginner

       Objective: Understand sciatica, basic guidelines for home based exercise. 

       Time Allotment: 30 mins - 35 mins

Implementation

Learning Context

           My objective in this context is to introduce 5 simple yet profound yogasana for the particular condition. This is to give you guidance and flow of unique asana to practice at home or outside your comfort zone. 

           All of the asanas, can be easily found online (video and information) individually for free. i.e. YouTube, Google search. 

           But then if you have any difficulties finding any asana videos or information, please mail to care.fitandfabulouslife@gmail.com . I will revert back to you in a day, promise.

Procedure

           Anticipatory Set

          Complete flow of asanas can be divided into three categories beginner - intermediate - expert. Here in this website I am going to design beginner level only. Hope this will address most of the problem. 

          Direct Instruction

          This asana or possess derived from classical ashtanga yoga, hatha yoga and other forms of yoga. The complete sets of asana are a flow based practice. One asana ends to start the next one. Though, the set is divided into five steps.

           First two steps to be done one time with total integrity. Then the body of the flow which is the five sketches need to be practice one after another as flow. This flow can be practiced one time to start with and can be increased over a period. The most important part of every stretching is holding the posture for a certain period of time.

           Finally, end the practice with the fifth step (one time).

           Important 3 points to be remember: 

           Every pose starting from warm up, need to start with inhaling.

           Once you reach the pose hold the pose for 5-6 sec. Breath normally.

           When you are coming back to normal pose you can relax and exhale. Mentally get   prepared for the next pose without stopping.   

Guided Practice

Sit in a comfortable position i.e. sukhasana or padmasana posture. Your body and face has to be in the same line with your spine. You can close your eyes for chanting part.

PART 1: MIND-BODY CONNECT

           OM chanting - OM is not a word but a sound vibration, any religion, cast, creed can chant   this. There are three parts of OM. A-U-M. 

            A OR AA vibrates from lower parts of the body.

            U vibrates from middle part.

            M or ong vibrates from upper portion, which is head region. Maintain a medium tone and       medium to high pitch, so that you can feel the vibrations in your body.

       Rub your palm  - vigorously and touch your both eyes, and anywhere in the body  if you feel discomfort or pain. The nervous system works like an electrical switch from your eyes. You will feel the energy throughout your body and became more lively, once you touch it with energized palm, the prana (or universal energy) will flow through your nervous system and make you feel better.

Part 2 : WARM UP

          Stand your leg little apart in the middle of your yoga mat and start the Warm-up session.

              Hand stretch - Inhale and take you hand over your head and stretch up as much as              possible.Hold for 5-6 sec. Breath normally. 

              Hips bending - From this position slowly bend the hips forward and again hold for six           second. Come back straight position and bend back as much as possible. - and come            back to normal position. 

              Twisting sideways - Next in the same standing position take your both hands interlock        back of your head - twist your body both sides.

               Leg stretch - Now take your hands over your head - as the beginning position and raise      your toe and hold for some time. And slowly release the leg. 

           This is a complete one set of exercise it should take 10 to 15 min, you will feel warmed up   internally after this.

   3.Independent Practice

Yogasana	Link	Holding
Downward facing Dog / Adho mukho Savasana	https://www.youtube.com/watch?v=JmW6Ofblhtk	Hold the position for 40 sec
Child Pose /Balasana	https://www.youtube.com/watch?v=33L6oog4sbY	Stay in the position for 30 sec
Cobra Pose / Bhujangasana	https://www.youtube.com/watch?v=WOmwRyHehAE	Hold the pose min 10 sec
Pawanmuktasana / Wind-relieving pose	https://www.youtube.com/watch?v=qx2-6p1ik_I	Each leg 10 sec
Baddha konasana / Butterfly pose	https://www.youtube.com/watch?v=p1gerraoECI	Hold 10 sec release - hold 10 sec release

6. Closing

             Yoga Nidra - is highly recommended after every session. Scan your body parts mentally by lying down and relax it. You might have a tendency to fall asleep. But that's ok. Over a  period of time you will be intensely alert.  

Materials & Resources

           Instructional Materials: please connect through mail for for information

           Resources: All the asana can be found online. Please find in blogs and youtube.

Word of caution

These yogasana flow is specially designed for sciatica and very basic forms of yogasana. This is designed keeping in mind of every age, physical conditions and experience.

This asana flow can be done by anyone between the ages of 15 to 70 at home. Please respect your body condition and try to stretch as much as possible, if your body does not support any asana at any particular movement do not stress by pushing it heard. The pose or asna will easily come by practicing everyday at the same time. It is also advised to do all the asana under supervision especially for pregnant women.