Yoga for Sciatica

Pain in Lower Back, Burning & Numbness Sensation travelling from buttocks down the back of your legs.

Are you surviving with these kind of sensations and pain? Then,

You might have Sciatica. Yeah, it's bad that it hurts. But Guess What,

You can get relief from Sciatica by practicing Iyengar Yoga and so without any harmful surgery and complications.

Before coming onto how Iyengar Yoga can cure Sciatica Pain completely. First let us know about What is Sciatica & What Causes Sciatica?

What is Sciatica?

Sciatica is a medical condition which is identified by pain occurring in the region of the body covered by sciatic nerve and the sciatic nerve runs from your lower back to the end of your legs covering the hips and buttocks.

The sciatic nerve controls the movement and sensation in the most part of the legs and the irritation or compression of sciatic nerve results in sciatica.

The sciatic nerve is the longest and the most important nerve in your body. You may feel pain in the whole back and in the front part of the legs if the condition is severe.

People affected with severe sciatica needs surgical treatment which has it’s own side effects, people above 60 years of age face more problems in the surgical process. But,

We at "Live With Yoga" treats Sciatica with Iyengar Yoga with No Pain and No Surgery.

Causes and Risk Factors of Sciatica

Sciatica can be caused by a number of reasons which affects the spine and sciatic nerve of the body. Some of the common causes of the sciatica are :

  1. Slipped Disc or Herniated Disc - It is the most common cause of sciatica as about 90% of sciatica patients are known to be affected from a slipped disc.
  2. Lumbar Spinal Stenosis - It is the narrowing of the spinal cord in the lower back and this narrowing of the spinal cord puts extra pressure on the sciatic nerve and the spine.
  3. Spondylolisthesis - When one bone covers another bone by extending over it compresses the sciatic nerve.
  4. Piriformis Syndrome - In some rare cases the piriformis muscle involuntarily contracts which causes sciatica. Piriformis is the muscle which connects the lower region of the spine to the area above the knees.
  5. Pregnancy - In the later stages of pregnancy there is a risk of fetus creating extra pressure on the sciatic nerve.
  6. Tumour - A tumor inside the spine can cause the nerve to compress.
  7. Infection
  8. Muscle spasm

Risk factors of Sciatica

  1. Age - Age-related diseases like a herniated disc is the most common cause of sciatica.
  2. Obesity - Extra body weight creates stress and pressure on the spine.
  3. Occupation - A job that requires manual or labour work, excessive body movements
  4. Sitting for a long time.
  5. Diabetes
  6. Sedentary Lifestyle - Physically inactive people are at more risk of getting sciatica disease as compared to normal people.

Signs and Symptoms of Sciatica

The main symptom of sciatica is the pain in the area covered by the sciatic nerve which is the region from the lower back to the legs.

  1. Only one side of the body is affected in Sciatica.
  2. Numbness in the legs.
  3. Lower back pain
  4. Hip pain
  5. Tingling and burning in legs
  6. Weakness in the body
  7. Difficulty in standing and sitting
  8. Pain while lifting things.
  9. There is a rare symptom called incontinence in which a person is unable to control bowels, this condition requires immediate treatment.

Therapeutic Iyengar Yoga for Sciatica

Some of the important yoga poses for sciatica which need to be done by a sciatica patient are:


  • During the treatment all the asanas will be performed with the help of props.
  • Patients will be treated by the trained yoga teachers under the guidance of Yogacharya Rajveer Singh Chauhan.
  • The sequence and difficulty level of asanas may vary according to the condition of patients and their respective medical condition.
  • All will be advised to perform asanas based on their current health, age and their present capacity to perform asanas.

1. Vishramasana

Vishramasana with Ropes and Weights
This asana is performed by using weights and helps in the relaxation of the muscles and releases the pressure and compression from the affected sciatic nerve which enables the body to perform further asanas easily.

2. Urdhva Hastasana

Urdhava Hastasana
This asana stretches the spine and removes the imbalance in the 33 vertebrates making the discs properly aligned to normal position.

3. Utthita Trikonasana

Utthita Trikonasana
It increases the blood circulation in the legs and helps in decreasing the stiffness in the pelvis and the lower back region.

4. Parsvakonasana

This makes the hip joints to get compression free and releases the pressure from the legs.

5. Parivrtta Parsvakonasana

Parivrtta Parsvakonasana by Teacher
It helps in the gradual correct positioning of the disks by decreasing the pressure on the spine which in turn reduces the pressure on the sciatic nerve. This asana is performed with the help of expert Therapeutic Iyengar Yoga Teacher here at Live With Yoga.

6. Ardha Chandrasana

Ardha Chandrasana
It helps in the relaxation of the pelvis and the lumbar region, helps in increasing the blood circulation in the sciatic nerve, surrounding nerves and muscles of legs. This asana also helps in removing the stiffness in the lumbar and sacral region of the spine.

7. Utthita Hasta Padangusthasana

Utthita Hasta Padangusthasana
This asana makes the sciatica patient feel very pleasing as it relieves the pain in legs, hips and lumbar back.

8. Utthita Parsva Hasta Padangusthasana

Utthita Parsva Hasta Padangusthasana
This asana makes the hip joints and lumbar spine free and relaxed which results in increased blood flow inside the sciatic nerve.

9. Adho Mukha Svanasana

Adho Mukha Svanasana with Bolster
It helps in removing the stiffness in the lumbar part of the body and reduces the compression between disc, surrounding nerves and especially sciatic nerve while increasing the blood circulation in the 33 vertebrates.

10. Salamba Sirsasana

Salamba Sirsasana
This asana is done with the help of ropes and belts to remove the tension in the discs of the lumbar region of the body.

11. Bharadvajasana

Bharadvajasana (With Chair)
This asana is a kind of twisting asana as it is is done with the help of support (on chair) from the instructors and helps in removing the stiffness and compression from the lumbar vertebrates.

12. Utthita Marichyasana

In this asana, the spine is twisted a bit to remove the imbalance in the vertebrates and reduces compression from the disc and sciatic nerve.

13. Supta Bharadvajasana

Supta Bharadvajasana by Teacher
This asana is performed here at Live With Yoga by expert Therapeutic Iyengar Yoga Teacher which removes the stiffness from the lower back and increases the flexibility of the spine.

14. Supta Marichyasana

Supta Marichyasana
This asana helps in strengthening the muscles surrounding the spine and sciatic nerve.

15. Supta Padangusthasana

Supta Padangusthasana
It increases the blood circulation in the legs and hips by releasing pressure from the sciatic nerve and results in easy movement by sciatica patient.

16. Lower Back Traction

Lumbar Traction with Ropes by Teacher
It reduces the compression, stiffness and pain in the lower back region as it is performed under the guidance of expert Iyengar Yoga Teachers.

17. Setu Bandha Sarvangasana

Setu Bandha Sarvangasana
It provides strength to the whole spine and gives strength to vertebrates, nerves and muscles surrounding the discs.

18. Supta Baddha Konasana

Supta Baddha Konasana with Bolster
It improves the level of oxygen in the body and helps in relaxing the body and mind.


  • Sciatica is a medical condition which is identified by pain occurring in the region of the body covered by sciatic nerve.
  • Slipped disk or herniated disk is the most common cause of sciatica.
  • Extreme pain and numbness in the lower back region is the most common symptom of sciatica.
  • All the asanas must be performed in the proper sequence and under the guidance of a trained yoga teacher.