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The Benefits of Yoga

If you suffer from sciatica pain, you know that the symptoms demand to be felt and can often feel debilitating. Engaging in intense physical activity may further aggravate existing discomfort. Yoga incorporates both stretching and relaxation techniques that reduce tension and alleviate pain in the muscles.

By targeting the muscles in the lower back, buttock, and back of the leg, the adoption of relevant yoga poses can stretch and strengthen the areas of the body that throb with the presence of sciatica. Practicing these yoga poses every day can help to flex and stretch the appropriate muscles to promote relaxation and flexibility, while releasing endorphins that naturally reduce your sciatica pain.

Half Lord of the Fishes Pose (Seated Twist)

A woman doing yoga.

  1. Sit on the floor with your legs straight out in front of you. Bend your knees and slide your left foot under your right leg to the outside of your right hip. Lay the outside of your left leg on the floor and step your right foot over the left leg. Your right knee will point to the ceiling.
  2. Exhale and twist toward the inside of your right thigh. Set your left arm on the outside of your right thigh and your right arm on the floor behind your right side. Pull your torso and right thigh together.
  3. Concentrate on lengthening your tailbone into the floor and twist gently while elongating your neck and spine.
  4. Twist a little more with every exhalation. Stay for 30 seconds to 1 minute. Return to the starting position. Repeat on the left side.

Revolved Chair Pose

A woman in a yoga pose.

  1.  Begin in an upright standing position. Inhale and reach your arms overhead. Exhale and shift your weight to your heels, bending your knees.
  2.  Bring your palms together in front of your chest. Lengthen your spine, shift your weight onto your heels, and bend your knees as if you are sitting in an invisible chair.
  3.  Twist your spine and press your left arm against the outside of your right thigh. Continue to deepen your twist
  4.  Hold for 5 breaths. Then exhale, unwind and switch sides.

Cat Pose

A woman displaying Cat Pose.

  1. Begin on the floor on all fours. Flatten your back and place your palms firmly on the floor.
  2. As you inhale begin to tilt your head back, while pushing your navel towards the ground and raising your tailbone.
  3. Hold and take several deep breaths.
  4. Exhale and drop your chin to your chest while arching your back as much as you are able. Hold.
  5. Repeat five or six movements.

Resting Pigeon Pose

pigeon pose

  1. Begin in the cat pose. Outstretch your right leg behind you so that it is parallel to your mat. Bend your left knee and flatten the outside of your left thigh to the ground. Your left foot should be in front of your right hip.
  2. Lower both hips to the floor and place your hands alongside your hips. Hold for 2-4 breaths.
  3. Walk your arms forwards and stretch over your front leg until your forehead rests on the floor. Breath into the sensations as you stretch your hips and spine.
  4. Take 4 breaths, release, and repeat on the other side.

Bridge Pose

A woman in Bridge Pose.

  1. Lie on the floor and bend your knees with your heels as close to your lower back as you are able.
  2. Exhale and press your hands and feet into the floor while pushing your tailbone upwards, firming the buttocks, and lifting the buttocks off the floor.
  3. Lengthen your tailbone towards the back of your knees and clasp your hands together below your pelvis while extending through your arms.
  4. Hold for 30 seconds to 1 min and release with a long exhale, lowering your spine back to the floor.

Get more information on sciatic nerve pain

Download the Free Sciatica Pain Management Plan for more. Discover more detailed information and educational videos by exploring DR-HO'S Living Pain Free content:


  1. 2016 Busch, Fred. Spine-Health. All Rights Reserved. “How Yoga Helps the Back.”
  2. 2013 Keller, Doug. Yoga International. All Rights Reserved. “7 Poses to Soothe Sciatica.”
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