Sciatica is the condition where pain is felt in the lower back and goes down the legs. This happens when the sciatic nerves which run down both legs from the lower spine are pressed by a slipped or herniated disc. The nerves cause a shooting pain and tightness in the legs, making walking or even standing very uncomfortable.

The following exercises should be attempted with caution, starting with only one round and then gradually increasing them. Check with your doctor if you have serious sciatica or other health problems. Also, for the full benefit of the pose, mentally concentrate on the physical movements, feeling every sensation. You will find that as you concentrate on any area, any aches in that area will disappear.

Half Locust Pose

Lie face down on the floor, placing the hands under your thighs, palms facing downward, touching the floor. Relax in this position a few seconds before you inhale slowly and simultaneously raise the right leg up as far as it will go without discomfort and without bending the right knee. Hold this pose for a few seconds along with the breath. Exhale slowly and lower the right leg down to the floor without bending the knee and hold the breath and the exhalation when you reach the starting position. Repeat this process with the left leg to complete on round. Do five rounds if you are able to without discomfort.

Bow Pose

Lie face down and spread your legs wide, hands by your side. Relax in this position before you bend your legs and take hold of the two ankles with both hands behind your back. Take a deep breath as you lift your legs, head and trunk as far as they will go without discomfort by pulling gently on your ankles. Hold this pose for a few seconds, then lower your body and legs slowly as you exhale. Relax for a few seconds when you reach the starting position, then repeat the pose. You should do this pose five times if you are able to without discomfort.

Thunderbolt Pose

If you suffer from sciatica, you should avoid sitting cross-legged and use Vajrasana or Thunderbolt Pose instead. This pose is named as such because it makes the body strong, like a thunderbolt. In actuality, it is one of the easiest poses. You assume Vajrasana by bending the knees and sitting on your lower legs and feet with the heels spread out, big toes touching each other and the buttocks resting between the heels. Your back and head should be held erect, your hands resting on your thighs and eyes closed. At first, you may be able to perform the Thunderbolt pose for only a few seconds and you should not force yourself to do it any longer than you can comfortably. However with practice, you should be able to sit in this pose indefinitely.

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