Yoga Journal Sciatic Nerve

Top 3 Exercises for Sciatica and Pinched Nerve

Have you heard of sciaticaƩ A lot of peoplecomplain about nerve pain down the back of their leg. Usually the cause is withinthe lower back or pelvis. I'm going to give you 2 stretches today for the sciatic nerve. Itis the largest nerve in the body. It runs down the back of the leg and splits into two behindthe knee. It runs the whole way to the foot. It can cause shooting pain, numbness, tingling,dead leg feeling or the feeling that your leg is falling asleep. The first exercise is this. It is called flossing.We are going to sit up nice and straight here. What you are going to do is straightenthe affected leg or the leg with pain.

Stretch that leg out and look up at the sametime. As you are doing this, if you are doing it right and you are doing it on thepainful leg, it could actually make the symptoms travel down your leg. That is ok.You are putting a stretch on the nerve. We are going to hold that 5 seconds. Then bendyour knee and look down. 5 second hold here. 5 second hold, 10 times each way. Thisis called flossing. The next exercise is called a slump stretch.Same idea here, as you are doing this exercise, you could experience increased symptomsdown the leg and that is ok. Outside of the flossing or this exercise,no other exercise should increase the pain

travelling down the leg. Everything else shouldactually decrease the pain in the leg and you will experience more pain in yourlower back. What we do is this: Feet against the wall, knees straight, fingers interlockedbehind the head. Then you are going to slump forward. So bring your elbows in. Thereyou go. This should cause pretty sharp symptoms down the back of your leg. It iscalled the slump stretch and it is ok to feel increased pain down the back of the leg. Wehold this for 30 seconds and we do 3 of them in the . Now if that is too difficult,if that is too advanced, here is what you can do: Place your arms behind you and situp and arch your back. What you want to

try to do is if that is too much for you,if that is too intense, you can place your arms behind your back and simply arch your back.Rock your pelvis forward. That will do the same exact thing but it is a little less intensethan interlocking your fingers behind your neck and leaning forward. This is a littlemore basic. So you can modify. The same idea though 30 seconds, 3 times. If you canat least get yourself to sit up straight with the legs straight, feet flat against the wall,you are in good shape. The third exercise you should do for sciaticaor symptoms running down your leg is this: Realize that with symptoms travelling downyour leg, often there isnt a problem within

the leg. The problem is within the lower backor the pelvis. The sciatic nerve, the nerve roots where it originates is in your lowerback. If you are getting pressure on the nerve roots there either from disc degeneration,from a herniated disc or, as is also common, a problem within the pelvis and the sacroiliacjoint. If you have a problem there that is putting increased pressure on the nerve, thatis what creates the symptoms in your leg. You can think about it like this: if you havea long garden hose and there is water running through it and you pinch one end,obviously at the other end you are going to have less water flow. Same idea in your body.If you pinch that sciatic nerve, that is

what creates the symptoms. That is what changeswhat you are feeling down your leg. The solution isn't to continually addressthe problems in your leg. Or to put heat on your leg or ice on your leg. The solution is torelieve the pressure on the other end of the garden hose or the other end of the sciaticnerve. So what you need to do is figure out what is causing the symptoms down your leg.A good Physical Therapist can help you do that and they can decipher through testingwhether it is coming from arthritis or disc degeneration or stenosis in your back, a herniateddisc or a problem in your pelvis. So the third exercise that you should be doingis the 3 exercises that are addressing the

Morning Yoga Energizing Morning Sequence

Good morning everyone, and welcome to Yogawith Adriene. I'm Adriene and you asked for it. Today, we have an energizingmorning sequence. This is something that is going to wake up and heatthe entire body. We're going to check in with the core, we'regoing to check in with our arm muscles. We're going to wake up the legs,do a little spinal flex, and of course tap into the breath. Take a secondbefore you begin the practice to just kind of get comfortable to have yourcoffee brewing, or your tea brewing, to take a sip of water, and justreally jump into this mindfully,

so it's more than just exercise even thoughwe are going to get a little bit of a workout today. Make sure you set the tone for your day bysetting the tone for your practice right here, right now. Alright solet's get everything ready and get started with an energizing morning sequence. Energizing Morning Sequence Okay, so to begin we're going to come on ourknees here, and if the knees

are a little fussy and we can't come here,you can easily do this is a cross legged position. So, here we go. We'regoing to sit up nice and tall tucking the chin into the chest, roll up throughthe spine. Reach the fingers behind the ears, and inhaleextending the arms up overhead looping the shoulders. You can keepthe shoulders bent here as much as you need as we reach up, just kindof crawling up through the side body here. Inhale You're going to checkin with your breaths exhale, maybe soft and through the eyelids, and ofcourse look at the tutorial

whenever you need to, but also trust yourself.Trust your instincts, listen to your body. One more deep breath in hear, and on an exhalewe move the finger tips down. Great, take the right palm to the outeredge of that left thigh, or if you're sitting in cross legged positionyou can bring it to the left knee. We'll swim the left fingertips behind andjust find a gentle twist here. Lift up through the heart extend through thecrown of the head, smile, and

keep finding your breath. Allow the shoulderblades to glide down the back here. Take a deep breath in inhales and exhaleback to center. And we take the same thing on the other side. So, left handcomes to the outer edge of the right leg, or the right knee if you're incross legged. We find that lift and lengthen up through the crown, and thenwe twist. So keep this nice and gentle here. Again,shoulder blades gliding down the back. It can find a little rock in the neckhere. Check in with the neck

here, inhales and keep deepening the breathexhales. Great, take a deep breath in inhales and on your exhale floatit back to center. Reach the fingertips behind, interlace, andwe'll loop the shoulders, and just open up the chest here. So if you canwork to bring the palms together here, opening the chest. Again, if the kneesare talking to you, you can be in cross legged here, another option wouldbe maybe to lift up here for this. So, if it's not working we find ways to fixit. I love that about our yoga

Extended Side Angle Pose Foundations of Yoga

Hey everyone, welcome to Yoga with Adriene.I'm Adriene and we have another Foundations of Yoga tutorial for you today. We have extendedside angle pose, one of my favorite postures. I like to play in all different variationsof this pose. It's really great for the legs, and great for just grounding and connectingyou to the earth. Also it's really nice for the core and the shoulders. The list goeson and on. Let's hop on the mat and explore. All right, we're going to begin with a lunge.So get into that lunge, and I'm going to guide you there, because it's tried and true, bycoming into a forward fold. And then the next step, my left toes back and keep my rightfoot where it is. Step the left toes back

and come into a nice low lunge. I like tocall this runner's lunge. As I peel the right hip crease back, and maybe even take a breathor two lowering that back. And you just need to stretch it out. Then as the back knee is lowered, lift herup. And then we're going to slowly pivot on the back foot, coming onto the outer edgeof that left foot. Take your left palm and give that left inner thigh a little slap.This is going to be super important as we grow our posture today. So give it a littleslap, no toxic thoughts here if you're just like, oh, jiggly wiggly. Stop that. You gotit.

And we're doing this actually to the oppositejust to engage. Bring a little positivity into that leg, a little awareness. Cool. Nowkeep the front knee bent, and then we're going to swing the fingertips all the way up andout, coming into a Warrior II. We definitely have the Foundations of Yoga for this sweetwarrior pose, you know, you're just adjusting it, too. So check that out if you want todeepen that pose, or go through another foundations with me. Send the fingertips are out, left to right.And that front knee is going to want to straighten because perhaps we haven't worked these musclesin a while. But we're going to stay committed

to the practice by drawing energy back throughthe top of that right thigh bone, lengthening the tailbone down, and again keeping thisback leg nice and strong. And we'll come back to where you're two here,inhale in, exhale. Keep this length in the side body and this will lift in the heartas you begin to soften through the right elbow and come onto the top of the right thigh. Now I'm going to bring my left hand underneathto the right ribcage. And just use it here to kind of smear like honey, smear the ribcageand open the heart. So the reason I say this is that there are two tendencies here. Onetendency is to collapse in the shoulder. And

so I invite you to remember that the neckis a beautiful extension of the spine here. And then the other thing is that the torsois kind of rotating towards the back, and I'm not supporting my legs here. So I'm goingto find that support in my legs and draw that energy up and smear my honey open. OkayƩ Socheck it out. My legs are strong, super strong. Outer edge of the back foot, really, reallystrong inner thighs are still engaged. Now I can stay here, hand on the waistline,or opening up here. Or I'm going to inhale, open the left fingertips all the way up. Takea breath here and on and exhale. Send them up and overhead towards the front edge ofthe mat.

So I'm plugging the shoulder, and there'sa tendency again to just kind of crunch. Keep this beautiful spaciousness open. And thenwhen you feel like you have the hang of it, take your cues from the tutorial and bring itonto your mat, and just see if you can find a couple of selfadjustments here. Maybe it's adjusting your stance. Maybe it'sengaging the lower belly. Maybe it's finding the softness in the elbow rather than continuingjust to create the perfect shape. Maybe it's stacking the shoulders. You might stay here, or you might releasethe right fingertips down, reaching the left

Leave a Reply