Yoga Asanas for Relief from Sciatica

2 Min Read

Sciatica: A Brief Overview

Sciatica refers to pain originating from the sciatic nerve, a major nerve that extends from the lower back, coursing through the buttock and down the leg.

Pigeon Pose and Its Variants

The Pigeon Pose, also known as Eka Pada Rajakapotasana, is recommended by yoga instructor Anshuka Parwani for sciatica pain relief. Parwani demonstrates three variations of this pose: the Elevated Pigeon Pose, Seated Pigeon Pose (Fold), and Seated Pigeon Pose (Hug).

Benefits of Pigeon Pose Variations

These variants of the Pigeon Pose target specific areas:

  • Hip flexors
  • Range of motion in the hips
  • Spinal alignment
  • Muscles of the lower vertebrae and legs
  • Muscle stiffness
  • Flexibility in muscles and tissues around the sciatica nerve
  • Blood circulation around the compressed nerve

Additional Tips

Parwani suggests starting with 15 seconds in each pose and gradually increasing the hold time to 1 minute per side. Regular practice of these variations can alleviate pain and manage symptoms associated with sciatica.


Yoga provides a non-invasive approach to managing sciatica pain. The Pigeon Pose and its variations target key areas to improve flexibility, reduce muscle tension, and promote overall well-being.

About the Author

This article is written by a renowned yoga instructor with extensive experience in teaching yoga for therapeutic purposes.

Credit and Rights

This article and its contents are copyrighted material belonging to OMG I Yoga. Unauthorized reproduction or distribution is strictly prohibited.

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