Yoga for Sciatica & Back Pain Relief | Part 1

In this practice

Key teachings

• Therapeutic movement for pain relief
• Gentle spinal decompression
• Mindful stretching for nerve and muscle support

Ideal for

• Individuals experiencing sciatica pain
• People with lower back pain due to disc bulge or spinal compression
• Beginners or those seeking gentle therapeutic yoga
• Anyone looking to decompress their spine naturally

Lesson

Instructions

🧘‍♀️ Yoga for Sciatica Pain Relief | 11 Stretches to Ease Nerve Pain in Back & Legs Are you experiencing radiating pain from your glutes down your thighs, calves, or even your foot? You may be dealing with a pinched sciatic nerve—often caused by a disc bulge or spinal compression. This type of nerve pain, known as sciatica, can worsen with long hours of sitting or standing.

In this guided yoga session, you’ll learn 11 gentle and effective yoga poses designed to:

Decompress your lower spine Relieve pressure on the sciatic nerve Stretch and strengthen supporting muscles and fascia Support your healing naturally—right from home These sciatica yoga stretches are safe, calming, and rooted in therapeutic movement. If you feel sharp pain, please skip or modify the posture.

Ardha Matsyendrasana (Half Lord of the Fishes Pose) Dandasana (Staff Pose) Pigeon Pose (Eka Pada Rajakapotasana) Crossed-leg forward fold Marichyasana III (Seated Spinal Twist) Ardha Hanumanasana (Half Split) Windshield Wipers Supta Kapotasana (Reclined Pigeon) Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) Spinal Twist Supta Baddha Konasana (Reclined Butterfly)

✨ Whether you're looking for sciatica pain relief, lower back yoga, or a natural way to decompress your spine, this video offers a full practice to bring ease back into your body. _______________________________________

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Steps

• Ardha Matsyendrasana (Half Lord of the Fishes Pose)
• Pigeon Pose (Eka Pada Rajakapotasana)
• Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
• Mindful breathing (Pranayama)

Benefits

• Decompresses lower spine
• Relieves pressure on the sciatic nerve
• Stretches and strengthens supporting muscles and fascia
• Reduces radiating pain in glutes, thighs, calves, and feet
• Promotes natural healing for back pain