Sciatic nerve is the thickest peripheral nerve in human nerves. It originates from the lower lumbar spine, passes through the hips, goes down to the back of both legs, and then reaches the soles of the feet and big toes. It mainly dominates the posterior femoral muscle and all calf muscles, and the skin sensation of the calf and lateral foot. Let's take a look with this website.
Sciatica is mostly caused by long-term sedentary, lack of movement of lower limbs, protrusion of lumbar intervertebral disc, lumbar spinal stenosis, stiffness of hip muscles, and pain caused by compression / injury of sciatic nerve. The common symptoms are pain in one side of the lower back, radiating to the hips and lower limbs to the ankle, sole and dorsum of feet. Many people are also accompanied by numbness.
The gentle stretching posture in yoga can release the tension and strength of fascia, and the posture can activate muscle groups, reduce the stimulation and compression of sciatic nerve, so as to alleviate pain.
Today, I'd like to share 9 yoga postures that can effectively alleviate sciatica. Let's try it together!
1. Lie on your back and stretch your legs on one leg
Lie on your back in mountain pose with your legs straight and close together
Inhale, straighten your right leg, lift and pedal your heel
Clasp your hands with your fingers and hold your right lower leg
Shoulders relaxed, back extended
Stop for 5-8 rounds of breathing and change to the opposite side
2. Supine leg extension variant
Lie on your back in mountain pose with your legs straight and close together
Inhale, straighten your right leg, lift and pedal your heel
Grasp the right ankle or calf with the right hand and press the left hip with the left hand
Exhale and sink your right leg down to the ground
Shoulders relaxed, back extended
Stop for 5-8 rounds of breathing and change to the opposite side
3. Needle eye type
Lie on your back with your right foot on your left thigh
Hook the right toe back and turn the right thigh outward to open
Lift your left foot off the ground and find your chest with your left knee
Put your right hand between your legs and hold the back of your left knee with both hands
Relax the shoulder and neck, stop for 5-8 rounds of breathing and change the opposite side
4. Supine leg twist
Mountain supine with arms raised horizontally
Bend your knees and sink your legs to the right
Turn your head to the left and relax your shoulders
Stop for 5-8 rounds of breathing and change to the opposite side
5. Downward dog
Hands and feet shoulder width
The distance between hands and feet is about one leg long
Push the ground with both hands and press the heel down on the cushion surface
Exhale, retract the abdomen and lift the sciatic bone
Stretch your back, straighten your legs, and relax your shoulders and neck
Head to the ground, stop for 5-8 rounds of breathing
6. Simple flat type
Move the center of gravity forward from the dog
Bend your elbows and keep your palms and forearms shoulder width apart
The size of the arm is 90 degrees, and the shoulder is directly above the elbow
Straighten your legs, keep your feet shoulder width apart, and pedal your heels
Close the abdomen, extend the back and relax the shoulders
Stay for 5-8 rounds of breathing
7. Warrior type
In mountain pose, hold your hips with both hands, and your feet are slightly longer than one leg
Exhale, turn your feet, turn your hips, and turn right
Bend the right knee and right leg 90 degrees
Straighten the left leg and pedal the left heel
Inhale, arms up, palms facing each other
The back is extended upward and the shoulders are relaxed
Open the chest, stop for 5-8 rounds and breathe on the opposite side
8. Crescent torsion
From warrior to asana
Upper body forward and down, hands on the ground
The left leg and instep extend downward against the ground
Exhale, turn your upper body to the right and turn your head to the right
Bend your left knee, lift your lower leg, and grasp the back of your left foot with your right hand
Open the chest, stop for 5-8 rounds and breathe on the opposite side
9. Baby style
Keep your knees and feet together, and keep your insteps and lower legs close to the ground
Sit with your hips on your heels and your abdomen on your thighs
Touch your forehead and relax your shoulders
Put your arms on your side with your palms up
Close your eyes and regulate breathing for 5-8 rounds
Warm up before practice gives you a safety protection
There is also a link that can not be ignored in the whole practice process: warming up, that is, preparing to practice, or some simple yoga movements. If this item is missing, it is likely to be injured or difficult to complete the action. For example, in the practice of strength yoga, when doing dog pose, it is easy to be nervous without proper preparation. Once you can't support it, your joints will work hard, and your body is easy to be hurt.
Practice under the guidance of professionals
When practicing yoga, if the practitioner first doesn't know his goal and his body, and the most important thing is that he or she doesn't know his or her limits, he or she will practice blindly during practice, which will inevitably increase the probability of injury.
Specification requirements
1、 Warm up is very important. Don't do difficult actions at the beginning to avoid sports injury. It's best to do some yoga warm-up actions first, step by step, to avoid physical shock.
2、 When practicing, you must keep the room relatively quiet and the air must circulate. Don't practice in a soft bed. Prepare a yoga mat and practice barefoot in your pajamas.
3、 To practice yoga, you don't have to imitate the cat and draw the tiger. You can do as many actions as you can remember, and the order of actions is not invariable. You should do whatever you want, as long as you keep your breathing stable and your mind peaceful.
4、 When practicing yoga, you must keep breathing 3 to 5 times for each action. After practicing yoga, you should feel happy rather than tired or even painful.
5、 Don't force yourself to practice yoga. Yoga doesn't have to be done every day. You can get twice the result with half the effort only when you are in a good mood, feel good and have free time.
Note after practice:
① Eat after 0.5-1 hour. In yoga practice, digestive organs are fully massaged and need to be given a certain rest adjustment, so as to protect and improve organ function to the greatest extent.
② Rest for 0.5-1 hour before taking a bath. After yoga practice, the body sense is very sharp, and the stimulation of cold and heat should be avoided in a short time, so as to ensure the orderly flow of energy in the body. It can protect the skin from excessive pores caused by excessive cleaning of natural oil.
Related taboos
Taboo 1: mood fluctuations should not practice yoga. Yoga belongs to the sport that the body and mind should cooperate with. If the muscles are tight in the case of anger, anxiety and tension, it is best not to practice yoga to avoid injury. Only when the muscles are soft can Yoga be more healthy and safe.
Taboo 2: after a few classes, I feel sore joints and tendons, which may not be suitable for yoga. Some people are born with poor body softness, while yoga is to train the softness of the body and the extension of muscle strength. If there is joint pain or tendon inflammation after each practice of yoga, their body softness may not be enough and is not suitable for yoga.
Taboo 3: osteoporosis, exercise carefully. Some yoga movements must support the weight of the body with limbs such as hands or feet. If there is osteoporosis, it is likely that the strength of the core muscle group is not well trained, so that the elbow is accidentally broken when supporting.
Taboo 4: high intraocular pressure and high myopia. Handstand under head and feet is not recommended. Forward bending or handstand will increase intraocular pressure, so people with high intraocular pressure and high myopia are not recommended to practice yoga.
Taboo 5: Yoga should not be practiced in the initial stage of poor physical condition, serious illness and fracture. Yoga needs to be in good physical condition to achieve the effect of exercising physical function and muscle groups. If the physical condition is not good, the muscles, joints and ligaments cannot exert their strength, and it is easy to get injured when practicing yoga.
Taboo 6: epilepsy and cerebral cortex damage. The extension of the neck or the extension of the back of the neck may induce epilepsy, and many people may be involved in the extension of the back of the neck.
Taboo 7: people with blood coagulation disease should avoid practicing yoga. Yoga requires posture, limb extension and torsion. In the process, it may lead to the reduction of peripheral blood flow, which is more likely to lead to serious blood coagulation and cardiovascular diseases.