Yoga For Sciatica Yoga With Adriene
Hello everyone. Welcome to yoga with Adriene. I'm Adriene, and today'spractice is yoga for Sciatica or for lower back pain, nerve pain. This is a really great practiefor anyone who has dealt with any flare ups in the lower back body. Perhaps you're recovering from an injury, and you're needing toease back into things.
Be really mindful. If you are in pain now, youmight need to ask your or you might need to checkin and just make sure you're doing the right exercise, but this is a really yummy practice that's going to balancestrengthening and stretching in a really kind and loving way. So, for today's practice,you're gonna need a towel,
a little towel if you have it. If you have a yoga strap, awesome, or if you have a tie,you can use that as well. Just something about yay long that will help you find length. Alright, so hop into something comfy. Grab your towel or your strap or your tie, and let's get started.
(lively, bouncy strumming music) Alright, the first thing we're gonna do is going to be a supine on our backs, and you're gonna need your towel or your strap or yourtie, whatever you got. So, put it right to your sideso you can grab it easily, and then bend the knees, use your hands to slowlyroll down to your back.
Get situated here. Connect with your breath. Knees are up towards the sky. Feet are on the mat. And take a second to bringthe hands to the belly or right to the hip points here, and just notice what'sgoing on in the lower back. If there's a space, ifyou can crawl your hand
between the lower back, see if you can make an adjustment tobring your lower back flush with the mat. And if you have to adjustyour feet, please do. So the lower back is nowpressing against the mat and since we're here to practice and go the extra mile, self love and care, take a moment to close your eyes,
Pregnancy Pillow Positioning Techniques
I'm going to show you some pillow positioningtechniques that might help you sleep more easily while pregnant. So, first you're goingto need numerous pillows. I like five, if you're going to hit all the different positions.So, of course you'll need one under your head, here. If you're a curvier person, and havea really thin waist here, then it might be more comfortable for you, to put one actuallyunderneath that curve of your waist to help support you there. Another pillow might bemore comfortable underneath your stomach, depending on how large your stomach is. Andthen putting pillows between your knees, here, can be helpful. So that would be four pillowsthere, depending on your comfort level. If
keeping both knees bent isn't comfortablefor you, and you're having sciatic nerve problems, one thing you can try is to straighten yourbottom leg, get one more pillow to stack on top there, and bend only your top leg. Sothe bottom leg will stay straight and the top leg will be bent, which is more comfortablesometimes if you're having sciatic nerve problems, than keeping both knees bent. So this is oneway to do it, you don't necessarily need all these pillows but, just depending on yourpersonal body type, these are all the different options. If you don't want to have five pillowsin bed with you, the Snoogle pillow, is one of the brands, probably some other brands outthere. This, this, it's a long, curvy pillow,
that you can use to kind of wrap around yourbody. So you can either have it wrap around the front. So underneath your head, betweenyour knees, and underneath your belly, to help support that extra weight in front there.That's one way. Or, if you like to lean back a little bit while you're sleeping, but stillstay mostly on your side, you can put the Snoogle behind you. Still coming between yourlegs, and underneath your stomach. Wrapping around so it comes underneath your head, butnow you have a pillow on your back, too. So if you wanted to lean back a little bit, nowI have some support on my back, between my knees, and under my stomach still. So thisis kind of a nice option if you don't want
to be messing with multiple pillows at once.
Nerve Glide Sciatic Ask Jo
For a sciatic nerve glide, bring both kneesup. Then grab the back of your thigh, pull yourtoes nice and tight towards you, and then just gently go up and back down.