Poses to Avoid: Sciatica & Piriformis Syndrome

• “Any poses that strongly externally rotate the thigh, such as the lifted leg in Half Moon pose or Reclined Leg Stretch [with] leg out to the side” (Baxter Bell)
• Baddha Konasana (Bound Angle Pose) – while some sources recommend this pose, Doug Keller advises avoiding poses that actively rotate thighs outward which can tighten the deep rotators (and instead choose those that passively rotate thigh)
• Forward Bends – sometimes any at all or particularly seated poses and those with twisting such as Janu Sirsasana (Head to Knee Pose)*; safer forward bend options are those done on back such as Apanasana (Knees to Chest) and Supta Padangusthasana (Reclined Hand to Toe Pose)
• Parsvottanasana (Intense Side Stretch / Pyramid Pose)
• Poses that involve prolonged sitting such as a long meditation (Baxter Bell)

* Differing opinions exist. While Judith Lasater in Yoga as Medicine recommends avoiding Janu Sirsasana, Sarah Powers notes in Coping with Sciatica that Janu Sirsasana is a pose to consider. And while a number of sources advise avoiding Parsvottanasana, a DoYouYoga article recommends it.