Six poses to help relieve sciatica pain
If you are dealing with sciatica pain, here are several Yoga poses that will help stretch your hip and leg muscles and relieve it. The poses are listed from easiest to a little harder, so start at the beginning, especially if your pain is quite uncomfortable.
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The Standing Back Twist:
Put your foot up on a chair and place the outside of your opposite hand on your raised knee (left hand on the right knee or right hand on the left knee). Place your other hand on your hip. Turning your upper body while keeping your hips facing forward, hold the position for thirty seconds, then repeat with the other leg. Don’t go beyond your comfort level.
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Cat and Cow:
From your hands and knees (wrists below the shoulders and knees below the hips), exhale as you move into Cow: drop your tailbone, round your back, and drop your chin. Breathe, then hold for 5-10 seconds. Then inhale and come into Cat: lift your tailbone and press your chest towards the floor as you lift your head, pulling your shoulders back. Breathe, then hold for 5-10 seconds. Repeat this for 3-5 cycles.
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Child’s pose:
From your hands and knees, bring toes together and knees apart. Sit back on your heels and bring your forehead to your mat. Arms can be extended forward or resting at your sides. Hold this as long as you like, but don’t fall asleep.
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Single knee spinal twist:
Rest softly on your back and let your body fully relax. Keeping one leg extended, gently bend the opposite knee to a 90° angle and guide it across the body with the opposite hand. Turn your gaze toward the arm resting on the floor, letting both shoulders melt down into the earth. Remain here for 5–10 slow, mindful breaths, then switch sides and repeat with the same sense of ease and awareness.
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Seated twist:
Sit comfortably with your legs stretched out in front of you, allowing your spine to lengthen and your body to settle with ease. Gently bend your right knee and place your right foot outside your left leg, keeping your left leg straight or softly folded as feels natural. Ground your right hand behind you and rest your left elbow on the outside of the bent knee. Slowly turn your torso and gaze behind you, keeping your legs rooted and facing forward. Stay with 5–10 steady breaths, then return to the centre and repeat on the other side with awareness and ease.
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Revolved lunge:
Revolved lunge is a more challenging posture, yet it beautifully opens the hips and offers a deep, effective stretch. Step the right foot forward and bend the knee, keeping the left leg extended back with the feet about one leg’s length apart. Gently twist your torso, placing the left elbow to the outside of the bent right knee and bringing your palms together at the heart. Hold the pose for about thirty seconds, then slowly release and repeat on the other side with steady breath and focus.
You may choose to return to Child’s Pose either between postures or as your final resting shape, as it offers deep comfort and relaxation.
Practising these poses daily, or at least a few times each week, can gently support the body and help ease sciatica pain over time.
In conclusion, yoga offers a gentle yet powerful path toward healing, balance, and self-awareness when practised consistently and with care. Enrolling in a 100-hour or 200-hour Yoga Teacher Training allows you to strengthen your practice, learn safe alignment, and connect more deeply with the essence of yoga both on and off the mat.
Namaste,
The post 6 Poses for Sciatica Pain first appeared on AYM Yoga School.
