{"id":452,"date":"2021-06-29T08:00:55","date_gmt":"2021-06-29T08:00:55","guid":{"rendered":"https:\/\/www.yogabeyondthestudio.com\/blog\/?p=452"},"modified":"2022-05-31T21:53:01","modified_gmt":"2022-05-31T21:53:01","slug":"yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain","status":"publish","type":"post","link":"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/","title":{"rendered":"Yoga for Sciatica: 6 Best Yoga Poses for Sciatica Pain"},"content":{"rendered":"<p>Did you know that <a href=\"https:\/\/www.health.harvard.edu\/pain\/sciatica-of-all-the-nerve\">40% of people<\/a> suffer from sciatica pain in their lifetime? Sciatica (aka sciatic neuritis) is a condition that affects more than 3 million people in the US each year. It is characterized by pain radiating along the sciatic nerve, which runs from the lower back down one or both legs.<\/p>\n<p>If you&#8217;re someone who has suffered from sciatica, then you already know how much it can negatively impact your life. Luckily, there are things you can do to ease your pain, such as practicing yoga for sciatica.<\/p>\n<p>But with so many different yoga forms available, how do you know which one is best for treating sciatica pain? Check out this guide to learn about the best beginner-friendly yoga poses to help relieve your discomfort.<\/p>\n<p style=\"border: 1px solid gray; border-radius: 4px !important; box-shadow: 0 2px 10px rgba(0,0,0,0.2) !important; padding: 10px; font-size: 1.5em; text-align: center; font-weight: 900;\">What Yoga Equipment Do You Need To Get Started?<br \/><a href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-equipment-guide-for-beginners\/\">Read Our Guide: Yoga Equipment For Beginners<\/a><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #252525;color:#252525\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #252525;color:#252525\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/#What_is_Sciatica\" >What is Sciatica?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/#Yoga_Stretches_to_Relieve_Sciatica_Pain\" >Yoga Stretches to Relieve Sciatica Pain<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/#1_Reclined_Pigeon_Pose_8_breaths_per_side\" >1. Reclined Pigeon Pose | 8 breaths per side<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/#2_Bridge_Pose_5_Breaths\" >2. Bridge Pose | 5 Breaths<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/#3_Childs_Pose_10_Breaths\" >3. Child&#8217;s Pose | 10 Breaths<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/#4_Fire_Hydrant_Pose_5_breaths_per_side\" >4. Fire Hydrant Pose | 5 breaths per side<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/#5_Cobblers_Pose_5_breaths\" >5. Cobbler&#8217;s Pose | 5 breaths<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/#6_Downward-Facing_Dog_5_breaths\" >6. Downward-Facing Dog | 5 breaths<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/yoga-for-sciatica-6-best-yoga-poses-for-sciatica-pain\/#Yoga_for_Sciatica_Were_Here_to_Help_You\" >Yoga for Sciatica: We&#8217;re Here to Help You!<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_is_Sciatica\"><\/span>What is Sciatica?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>First things first, what exactly is sciatica?<\/p>\n<p>Sciatica actually refers to the sciatic nerve, which starts in the lower back and runs deep through the thighs and the buttocks.<\/p>\n<p>Sciatica happens when the sciatic nerve is compressed, irritated, or injured. Injury to the sciatic nerve usually occurs due to muscle tightness, overuse, herniated disk, or similar injury.<\/p>\n<p>Sciatica pain is characterized as a sharp, burning, or throbbing sensation that radiates through your leg. While for some people, sciatica is nothing more than a minor nuisance, others find that it causes serious pain and completely disrupts their day.<\/p>\n<p><a href=\"https:\/\/www.ijoy.org.in\/article.asp?issn=0973-6131;year=2013;volume=6;issue=1;spage=71;epage=75;aulast=Singh\">A study conducted in 2013<\/a> found that certain yoga poses can help with sciatica. This is because yoga has the ability to:<\/p>\n<ul>\n<li>Reduce chronic lower back pain<\/li>\n<li>Reduce pain associated with medication<\/li>\n<li>Improve limitations in certain activities<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Yoga_Stretches_to_Relieve_Sciatica_Pain\"><\/span>Yoga Stretches to Relieve Sciatica Pain<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Now let&#8217;s take a deeper look at what yoga poses can specifically help with sciatica pain.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Reclined_Pigeon_Pose_8_breaths_per_side\"><\/span>1. Reclined Pigeon Pose | 8 breaths per side<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em>The Reclined Pigeon Pose, also known as the Figure-4 Pose, works to stretch out the piriformis muscle, which is a muscle in the buttocks.<\/em><\/p>\n<p><button id=\"bb1\" type=\"button\" value=\"Play\" class=\"responsivevoice-button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\"><span>&#128266; Listen To Pose Instructions<\/span><\/button>\n        <script>\n            bb1.onclick = function(){\n                if(responsiveVoice.isPlaying()){\n                    responsiveVoice.cancel();\n                }else{\n                    responsiveVoice.speak(\"Here\\'s how you perform the reclined pigeon pose: Lie down on your back with your knees bent and feet flat on the floor. Lift your right foot off the ground and cross your right ankle over your left thigh in order to create a figure-four shape. If this is enough - stay put! If you want to deepen the pose - lift your left foot and draw your left knee in towards your chest. Weave your arms around your left leg, interlace your fingers behind the thigh. Inhale and exhale, drawing your knee closer to your body with each exhale. Do this for 5 to 8 breaths and then repeat on the other side.\", \"US English Female\");\n                }\n            };\n        <\/script>\n    <br \/>\nHere&#8217;s how you perform the reclined pigeon pose:<\/p>\n<ul>\n<li>Lie down on your back with your knees bent and feet flat on the floor.<\/li>\n<li>Lift your right foot off the ground and cross your right ankle over your left thigh in order to create a figure-four shape.<\/li>\n<li>If this is enough &#8211; stay put!<\/li>\n<li>If you want to deepen the pose &#8211; lift your left foot and draw your left knee in towards your chest.<\/li>\n<li>Weave your arms around your left leg, interlace your fingers behind the thigh.<\/li>\n<li>Inhale and exhale, drawing your knee closer to your body with each exhale.<\/li>\n<li>Do this for 5 to 8 breaths and then repeat on the other side.<\/li>\n<\/ul>\n<p><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter size-full wp-image-457\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-figure-4-pose-starting-point.jpg\" alt=\"Yoga For Sciatica - Figure-4 Pose Starting Point\" width=\"800\" height=\"500\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter size-full wp-image-459\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-figure-4-pose.jpg\" alt=\"Yoga for Sciatica - Figure 4 Pose\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-figure-4-pose.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-figure-4-pose-300x188.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-figure-4-pose-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Bridge_Pose_5_Breaths\"><\/span>2. Bridge Pose | 5 Breaths<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em>The bridge pose helps to <a href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/9-beginner-yoga-poses-for-hip-pain\/\">stretch the hip flexors<\/a>\u00a0while at the same time strengthening the core and the glutes.<\/em><\/p>\n<p><button id=\"bb2\" type=\"button\" value=\"Play\" class=\"responsivevoice-button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\"><span>&#128266; Listen To Pose Instructions<\/span><\/button>\n        <script>\n            bb2.onclick = function(){\n                if(responsiveVoice.isPlaying()){\n                    responsiveVoice.cancel();\n                }else{\n                    responsiveVoice.speak(\"Here\\'s how you perform the bridge pose: Lie on your back with your knees bent and your feet on the ground. Place your arms on the side of your body, with your palms facing down. Keep your feet hip-distance apart and walk them in close to your body. As you inhale, press your palms into the ground. As you exhale, lift your hips toward the ceiling. Hold for a few breaths, and then lower your hips back down to the ground. Repeat for 3 to 5 breaths.\", \"US English Female\");\n                }\n            };\n        <\/script>\n    <br \/>\nHere&#8217;s how you perform the bridge pose:<\/p>\n<ul>\n<li>Lie on your back with your knees bent and your feet on the ground.<\/li>\n<li>Place your arms on the side of your body, with your palms facing down.<\/li>\n<li>Keep your feet hip-distance apart and walk them in close to your body.<\/li>\n<li>As you inhale, press your palms into the ground.<\/li>\n<li>As you exhale, lift your hips toward the ceiling.<\/li>\n<li>Hold for a few breaths, and then lower your hips back down to the ground.<\/li>\n<li>Repeat for 3 to 5 breaths.<\/li>\n<\/ul>\n<p><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter size-full wp-image-464\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-bridge-pose.jpg\" alt=\"yoga-for-sciatica-bridge-pose\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-bridge-pose.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-bridge-pose-300x188.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-bridge-pose-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Childs_Pose_10_Breaths\"><\/span>3. Child&#8217;s Pose | 10 Breaths<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em>The child&#8217;s pose is a great pose for lengthening and stretching your spine. It does wonders to relieve sciatica pain and helps relax your entire body while promoting flexibility and openness in the lower back, hips, and thighs.<\/em><\/p>\n<p><button id=\"bb3\" type=\"button\" value=\"Play\" class=\"responsivevoice-button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\"><span>&#128266; Listen To Pose Instructions<\/span><\/button>\n        <script>\n            bb3.onclick = function(){\n                if(responsiveVoice.isPlaying()){\n                    responsiveVoice.cancel();\n                }else{\n                    responsiveVoice.speak(\"Here\\'s how you perform the child\\'s pose: Start the pose on your hands and knees in a table position. Scoot your knees together, then sink your hips into the back of your heels - you should feel this in your lower back, hips, and quads. Either extend your arms in front of you or allow them to rest alongside your body. As your body falls into your thighs, allow your torso to completely relax. You can either rest your head on the floor or on a block for extra support. Focus on deep breathing, and hold the pose for 5 - 10 breaths.\", \"US English Female\");\n                }\n            };\n        <\/script>\n    <br \/>\nHere&#8217;s how you perform the child&#8217;s pose:<\/p>\n<ul>\n<li>Start the pose on your hands and knees in a <a href=\"https:\/\/www.yogabeyondthestudio.com\/blog\/yoga-for-beginners\/get-started-yoga-for-beginners\/\">table position<\/a>.<\/li>\n<li>Scoot your knees together, then sink your hips into the back of your heels &#8211; you should feel this in your lower back, hips, and quads.<\/li>\n<li>Either extend your arms in front of you or allow them to rest alongside your body.<\/li>\n<li>As your body falls into your thighs, allow your torso to completely relax.<\/li>\n<li>You can either rest your head on the floor or on a block for extra support.<\/li>\n<li>Focus on deep breathing, and hold the pose for 5 &#8211; 10 breaths.<\/li>\n<\/ul>\n<p><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter size-full wp-image-466\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-childs-pose.jpg\" alt=\"yoga-for-sciatica-childs-pose\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-childs-pose.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-childs-pose-300x188.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-childs-pose-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Fire_Hydrant_Pose_5_breaths_per_side\"><\/span>4. Fire Hydrant Pose | 5 breaths per side<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em>This pose helps increase your range of motion in the hip joints.<\/em><\/p>\n<button id=\"bb4\" type=\"button\" value=\"Play\" class=\"responsivevoice-button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\"><span>&#128266; Listen To Pose Instructions<\/span><\/button>\n        <script>\n            bb4.onclick = function(){\n                if(responsiveVoice.isPlaying()){\n                    responsiveVoice.cancel();\n                }else{\n                    responsiveVoice.speak(\"Come to a table pose. Keeping the knee bent, lift your right knee off the ground and start to make small circles from the right hip. Gradually move from smaller to bigger circles and then switch directions. After about 30-45 seconds, switch sides.\", \"US English Female\");\n                }\n            };\n        <\/script>\n    <\/p>\n<ul>\n<li>Come to a table pose.<\/li>\n<li>Keeping the knee bent, lift your right knee off the ground and start to make small circles from the right hip.<\/li>\n<li>Gradually move from smaller to bigger circles and then switch directions. After about 30-45 seconds, switch sides.<\/li>\n<\/ul>\n<p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter size-full wp-image-469\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-cobra-pose.jpg\" alt=\"yoga-for-sciatica-cobra-pose\" width=\"800\" height=\"500\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-cobra-pose.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-cobra-pose-300x188.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-cobra-pose-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Cobblers_Pose_5_breaths\"><\/span>5. Cobbler&#8217;s Pose | 5 breaths<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em>The cobbler&#8217;s pose, also known as the bound angle pose is a gentle pose that helps to relieve tension in your hips and lower back.<\/em><\/p>\n<p><button id=\"bb5\" type=\"button\" value=\"Play\" class=\"responsivevoice-button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\"><span>&#128266; Listen To Pose Instructions<\/span><\/button>\n        <script>\n            bb5.onclick = function(){\n                if(responsiveVoice.isPlaying()){\n                    responsiveVoice.cancel();\n                }else{\n                    responsiveVoice.speak(\"Here\\'s how you perform the Cobbler\\'s Pose: Start by sitting down on the mat. Bend your knees and bring the soles of your feet together (as if you\\'re about to do the butterfly stretch). Allow your knees to open like a book and fall towards the ground as much as your body allows. Optionally, place blocks under your thighs for extra support. Breathe deeply as you sit up tall and lengthen your spine. For an added challenge, walk your hands forward on the mat and fold your body over your thighs. Hold this position for 5 slow breaths, then slowly walk your body up to the starting position. Repeat this 3 - 5 times.\", \"US English Female\");\n                }\n            };\n        <\/script>\n    <br \/>\nHere&#8217;s how you perform the Cobbler&#8217;s Pose:<\/p>\n<ul>\n<li>Start by sitting down on the mat.<\/li>\n<li>Bend your knees and bring the soles of your feet together (as if you&#8217;re about to do the butterfly stretch).<\/li>\n<li>Allow your knees to open like a book and fall towards the ground as much as your body allows.<\/li>\n<li>Optionally, place blocks under your thighs for extra support.<\/li>\n<li>Breathe deeply as you sit up tall and lengthen your spine.<\/li>\n<li>For an added challenge, walk your hands forward on the mat and fold your body over your thighs.<\/li>\n<li>Hold this position for 5 slow breaths, then slowly walk your body up to the starting position.<\/li>\n<li>Repeat this 3 &#8211; 5 times.<\/li>\n<\/ul>\n<p><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter size-full wp-image-471\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-coblers-pose.jpg\" alt=\"yoga-for-sciatica-coblers-pose\" width=\"4032\" height=\"3024\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Downward-Facing_Dog_5_breaths\"><\/span>6. Downward-Facing Dog | 5 breaths<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em>Downward-facing dog is one of the most popular yoga poses out there, and for a good reason. This pose helps to align your body and relieve pain and tightness.<\/em><\/p>\n<p>It also promotes strength and balance throughout the entire body.<\/p>\n<p><button id=\"bb6\" type=\"button\" value=\"Play\" class=\"responsivevoice-button\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\"><span>&#128266; Listen To Pose Instructions<\/span><\/button>\n        <script>\n            bb6.onclick = function(){\n                if(responsiveVoice.isPlaying()){\n                    responsiveVoice.cancel();\n                }else{\n                    responsiveVoice.speak(\"Here\\'s how you perform downward-facing dog pose: Start with your hands and feet on the ground in a plank pose, as if you\\'re about to do a pushup. As you lift your hips toward the ceiling, press into your hands. Drop your head down in order to keep your upper arms and ears aligned. Bend your knees to soften the pose and add a deeper stretch to your lower back. Relax your shoulders away from your ears. Peddle your feet (as one heel lifts, the other heel reaches for the floor and switch). Cycle through the pose for 3-5 breaths, come to child\\'s pose and repeat 1-2 more times.\", \"US English Female\");\n                }\n            };\n        <\/script>\n    <br \/>\nHere&#8217;s how you perform downward-facing dog pose:<\/p>\n<ul>\n<li>Start with your hands and feet on the ground in a plank pose, as if you&#8217;re about to do a pushup.<\/li>\n<li>As you lift your hips toward the ceiling, press into your hands.<\/li>\n<li>Drop your head down in order to keep your upper arms and ears aligned.<\/li>\n<li>Bend your knees to soften the pose and add a deeper stretch to your lower back.<\/li>\n<li>Relax your shoulders away from your ears.<\/li>\n<li>Peddle your feet (as one heel lifts, the other heel reaches for the floor and switch).<\/li>\n<li>Cycle through the pose for 3-5 breaths, come to child&#8217;s pose and repeat 1-2 more times.<\/li>\n<\/ul>\n<p><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"box-shadow-wide aligncenter size-full wp-image-473\" src=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-downward-facing-dog.jpg\" alt=\"yoga-for-sciatica-downward-facing-dog\" width=\"800\" height=\"600\" srcset=\"https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-downward-facing-dog.jpg 800w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-downward-facing-dog-300x225.jpg 300w, https:\/\/www.yogabeyondthestudio.com\/blog\/wp-content\/uploads\/2019\/09\/yoga-for-sciatica-downward-facing-dog-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Yoga_for_Sciatica_Were_Here_to_Help_You\"><\/span>Yoga for Sciatica: We&#8217;re Here to Help You!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There are quite a few yoga poses that can help with your sciatica pain.<\/p>\n<p>Building a regular yoga practice is the best way to alleviate your sciatica discomfort, however, it can be challenging to do on your own. We can help!<\/p>\n<p>Our team of highly trained yoga instructors can work with you to help reduce your hip pain! With an <a href=\"https:\/\/www.yogabeyondthestudio.com\/online-private-yoga-classes\">online private yoga class<\/a>, you&#8217;ll be able to safely learn yoga in a class designed around your goals, taking place on your schedule, from the comfort of your home. Try it today!<\/p>\n<p class=\"text-center\"><a class=\"btn btn--primary type--uppercase\" href=\"https:\/\/www.yogabeyondthestudio.com\/booking\/book-yoga-class\"><span class=\"btn__text\">Book Private Yoga Class<\/span><\/a><\/p>\n<p>If you prefer in-person classes, we offer <a href=\"https:\/\/www.yogabeyondthestudio.com\/private-yoga-classes\">private yoga classes<\/a> at the comfort of your home or office, <a href=\"https:\/\/yogabeyondthestudio.com\/contact\">contact us today<\/a> if you need help scheduling your appointment.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Did you know that 40% of people suffer from sciatica pain in their lifetime? Sciatica (aka sciatic neuritis) is a condition that affects more than 3 million people in the US each year. It is characterized by pain radiating along&#8230;<\/p>\n","protected":false},"author":3,"featured_media":460,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17],"tags":[40,44,43,45],"class_list":["post-452","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-for-beginners","tag-online-private-yoga-classes","tag-sciatica-pain-relief","tag-sciatica-pain-yoga","tag-yoga-for-sciatica-relief"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Yoga for Sciatica: 6 Best Yoga Poses for Sciatica Pain<\/title>\n<meta name=\"description\" content=\"Does yoga for sciatica really work? 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