Poses to Consider: Sciatica & Piriformis Syndrome
- Virabhadrasana I (Warrior 1 Pose) – to tone hamstrings and glutes of back leg
- Pelvic Tilt & Thrust – Mukunda Stiles notes it is beneficial for sciatica, both on back and in standing position
- Yin Frog – to stretch inner thighs
- “Groin Stretch” – See Structural Yoga Therapy pg 164
- Hamstring Stretches
- Supta Padangusthasana (Reclined Hand to Toe Pose) – to stretch piriformis; see below for variation; another variation is to take leg across body
- Marichyasana III (Twist) – to stretch piriformis
- Ardha Matsyendrasana (Half Lord of the Fishes Pose) – to stretch piriformis
- Sucirandhrasana (Eye of the Needle Pose)
- Eka Pada Rajakapotasana (Pigeon Pose)– to stretch piriformis
- Bhujangasana (Cobra Pose)
- Salabhasana (Locust Pose) – to strengthen low back muscles and bring circulation to hips
- Ustrasana (Camel Pose) – to stretch quads and hip flexors
- Gomukhasana (Cow Face Pose) Legs – particularly if sciatica is due to weight of uterus during pregnancy, this may alleviate pain
- Parivritta Trikonasana (Revolved Triangle Pose) – to stretch piriformis
- Parsva Bakasana (Side Crow Pose)– to stretch piriformis
- PERHAPS Upavistha Konasana (Seated Wide Angle Pose) – to stretch inner thighs; some sources suggest this pose as therapeutic for sciatica while other sources recommend against it; please see Upavistha Konasana Therapeutic Uses for more detail
- Supported Setu Bandhasana (Bridge Pose) – block under sacrum; this is recommended in the Daily Bandha article, Piriformis Syndrome, as a “recovery pose which maintains the piriformis in a relaxed position”
- Yin Yoga – for relieving tension that may potentially impinge the sciatic nerve (“However, please note that if this practice causes irritation, it is wise to check with your doctor or physical therapist, as you may need to strengthen your hip girdle before stretching it.” – Leah Sugerman)