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5 Yoga Poses for Sciatica

Sciatic nerve pain is no joke, but this yoga for sciatica will definitely help you find the relief you need.

These poses can be done by anyone and and are easily modifiable. If you do them regularly, you should notice a significant decrease in sciatica, so don’t skip them 😉 Start with 2-3 times a week and you can work up from there.


1. Eagle Pose
This is fantastic for stretching out the outer hips which is exactly what you want to do when sciatica strikes. I’m doing the full pose here, but you can even keep the hands on the hips if the upper body part is too much for you.

Similarly, you can control how deeply you bend the knees to make this less challenging if you need.
2. Revolved Triangle
Another one that hits just the right spot in the outer hip, revolved triangle is great for you if you struggle with sciatica. I didn’t want the intensity to be too much, so I used a block here to lessen the depth of my revolution, but the depth of this is up to you. If you don’t have a block, you can easily use a sturdy water bottle instead!
3. Low Lunge
A low lunge is another great one, but make sure you don’t take the deepest variation you know how. Keep it pretty light with the back toes tucked under to control the depth of your lunge. You want to feel a slight lengthening the front glute as well as in the hip flexor of the back leg.
4. Double Pigeon
One of my all time favorites for sciatica! This is easy to modify– I know my knee is all the way down to my ankle, but it doesn’t HAVE to look this way. If the top knee is very high and far from the ankle, just place your hands on the floor behind you for support and focus on tilting the pelvis forward. 5. Reclined Figure 4
Definitely one of my favorites for increasing flexibility! Cross one ankle over the opposite knee. Keep the top foot flexed and the back and shoulders down on the floor. Don’t try to lift your head up. If the knee starts to hurt, back off the intensity by letting go of the legs and letting the bottom foot rest on the floor.

Over to you! If you try these let me know! I’d love to hear about it when you find some relief 🙂 

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  1. Avatar

    Rishikesh Yoga Club

    September 25, 2019 at 2:30 am

    This was an extremely insightful and knowledgeable Blog. Thanks for the information and cheers to the writer. The ultimate aim of the Yoga is enlightenment,It is believed that liberation could be more quickly achieved through a sophisticated set of transformation practices designed to purify the physical body and mind through energy practices.
    Very nice and inspiring post!

  2. Avatar

    Thomas Logan

    November 15, 2019 at 1:32 pm

    Hi Erin, this is Thomas. You have mentioned very good Yoga Poses which is helpful in curing Sciatic nerve pain. But here I would like to add a few more yoga poses which are also very good in sciatic pain like Bhujangasana, Salabhasana and Supta Kapotasana. Erin, You are doing great work by spreading the importance of yoga in our life. Keep doing it. Thanks

    1. Avatar

      Erin Motz

      November 19, 2019 at 6:14 pm

      Thank you so much Thomas!!

  3. Avatar

    Ben richardson

    August 25, 2021 at 5:35 am

    very very useful blog and informative
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    December 1, 2021 at 7:25 am

    Nice blog and I learn more things in this blog. Those exercises are very impressive thanks for sharing this article.
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    August 19, 2022 at 5:25 am

    The information is very special, I will have to follow you.

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