If you want quick relief from sciatica, get into this pose and breathe a sigh of relief.
“The twisting position of half moon pose makes it a win for sciatic pain sufferers,” says Visram. “The twisting motion helps to open up and create space between the vertebrae, thereby decompressing the spine.”
Not only will you feel less pressure on your sciatic nerve while you’re in this pose, you’ll also strengthen the muscles surrounding it.
“The balance needed to complete this pose helps to engage and strengthen the lower back and core muscles,” says Visram.
Seated Spinal Twist
This simple, but effective, pose is a go-to for relief of sciatic pain, especially for those new to yoga.
“A simple spinal twist gives the piriformis muscle a mild, gentle stretch guiding it to release and lengthen,” says Visram.
Just don’t force your body into this pose.
“It is important to start slowly and intensify the depth of the twist gradually to avoid discomfort and pain,” says Visram.
Modified Cow’s Face Pose
Not to be confused with cow’s pose, in this pose, knees are stacked on top of one another and hands are clasped behind your back – which means you’ll get a great deep hip stretch.
“The modified cow’s face pose is a great passive stretch to the external hip rotators,” says Visram. If you find this stretch too deep, you can always modify to make it a little easier. “The modified pose has one leg outstretched rather than crossed over.”