This is my tried and true practice for Sciatica prevention. The "sciatica" most people suffer from is the result of nerve impingement by the hip rotators, deep in the buttocks. This practice helps to release that tension, lengthening and strengthening the muscles to help prevent flare ups. If your sciatica is acute (meaning it hurts like crazy right now!), this is not the best practice for you. If your sciatica comes and goes and is currently "gone," now is the time for this practice - practice faithfully and it may never come back!
If you are unclear on how to do any of the postures mentioned, just shoot a comment my way and I will be happy to elaborate :-) Hold each pose a comfortable length of time. Don't push the poses, remember that this should feel good!
Start Reclining:
Savasana - Final Relaxation Pose
Dirgha Pranayam - Full Yogic Breath (to be continued for the remainder of the practice)
Puvana Muktasana - Knees to Chest
Jathara Parvrtti - Abdominal Twist
Roll onto belly and rest
Table Pose
6 Movements of the Spine - Cat/Dog, C-Curves, Thread the Needle
Fire Hydrant - lift one leg, knee bent, foot flexed and circle the leg in the hip
Warrior 1 --> Warrior 2 --> Revolved Triangle --> Repeat Other Side
Tadanasana - Mountain Pose - be sure the insides of your feet are parallel, this is one of the best poses for preventing sciatic pain!
Garudasana - Eagle Pose (legs only to be gentler)
Adho Mukha Savanasana - Downward Dog
Lower Onto Belly
Shalabasana var. - Locust Pose variation, opening and closing straight legs
Kapotasana - Pigeon Pose - lift torso up and down on breath several times (working the action from the hips and with the legs as much as possible) before folding into Resting Pigeon
Roll Onto Back
Setu Bhandasana var. - Rolling Bridge - rolling spine up and down with every Exhale
Puvana Muktasana - Knees to Chest
Jathara Parvrtti - Abdominal Twist
Savasana :-)
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