Many people who come to classes at the Gold Coast Australian School of Meditation and Yoga appreciate poses that stretch the sciatic area. Sciatica is a common complaint, which may be due to prolonged sitting with poor posture, aerobic type exercise in ill fitting shoes or on hard surfaces, or an intense walking or running exercise regime. Whatever the cause the result is tight hip rotators especially the piriformis muscle which runs from the head of the thigh bone to the sacrum. A tight hip rotator can limit our forward bends and cause a proverbial ‘pain in the butt.’ Sciatic pain is most commonly felt in the buttocks and often radiates down the leg but the pain may also be felt in the lower back. If you’ve ever had sciatica you’ll know how painful it is and also what a relief it is to stretch the hips and release the piriformis muscle from pressing down on the sciatic nerve.
Reclining Hip Stretch
Lie on your back with your knees bent, feet flat on the floor
Bend the right leg and place your right ankle up near the left knee.
Let your right knee drop out to the side.
If you can, raise up on your left toes (fig.1)
For a deeper stretch lift your left foot off the floor. (fig.2)
If you can go further reach through the gap between your legs with your right arm and hold onto the left shin or back of the left thigh. Bring the left hand around the outside of your left leg to hold it also. (fig.3)
N.B. Don’t force the pose, be gentle with your body and work just below your limit. As you breathe with your calm deep complete yoga breath you will feel the muscles gradually softening and you will be able to ease into the stretch a little more.
Stay for at least a minute and then repeat on the other side.
fig.1
fig.2
