By Claire Diab and Dennis Boyle
The sciatic nerve is the longest and largest nerve in the body. It starts from your low back and goes down through the buttocks and the back side of your leg. It is as thick as your thumb. In yoga we call this the life nerve because there is so much life force and energy that runs through this nerve. Sciatica is a condition in which the sciatic nerves compress the spinal nerve root in the lower back. This compression of the sciatic nerve can cause pain in the leg, hip, and lower back. Another sciatic condition is cause by tension in the piriformis muscle. The piriformis muscle is the muscle that helps to rotate the hips’ lateral movement. The piriformis is located beneath the top portion of the gluteus medius.
Yoga is being recommended more and more for the treatment and relief of sciatica. Pigeon Pose is a simple and powerful yoga pose that can help relieve the symptoms of sciatica. It has been found effective at reducing sciatic nerve pain. If you suffer from sciatica, practicing Pigeon will lengthen your piriformis muscle, which helps decrease compression on the spinal nerve root that is related to exacerbation of sciatic nerve pain. Stress and tightness can build up in the hips. Pigeon will also lengthen and open up the hip flexors. When the hips are tight, stress can be transferred to the knees, spine, and shoulders. Opening up the hips can help relieve this stress and increase flexibility in the joints.
With continued practice of Pigeon Pose, sciatic discomfort may be lessened or in some cases even eliminated. If you have knee discomfort, perform these poses lying on your back. Follow the instructions below and enjoy!
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Child’s Pose Breathe deeply |
Pigeon Pose Take 3-6 deep breaths |
Earth Pose Rest for 3-6 breaths |
Instructions:
- Come onto your hands and knees. Sit back on your heels in Child’s Pose. Breathe in and out through your nostrils 5-7 breaths.
- Extend your left leg back. Bring your right knee out to the side with your right heel of your foot toward your navel. Bring your hands by the knee. Straightening your arms, lift your face toward the sky. Breathe in and out of your nostrils 6-9 times.
- Lower your arms and head.
- Rest in Earth Pose, breathing full, deep breaths.
- Come back into Child’s Pose. Relax all the muscles in your face. Take 3-6 deep breaths.
- Repeat this sequence with right leg back.
- Rest in Child’s Pose for 2-3 minutes before getting up.
Benefits:
- Lengthens the muscles around the spine and hips.
- Lengthens the buttocks muscles.
- Nourishes and tones the intestines.
- Increases blood flow to the head.
Safety Tips:
- If you have knee discomfort, perform these poses lying on your back.
- If you have a head cold or sinus condition, elevate your head by placing one hand on top of the other, and then rest your forehead on your hands.
- Always notice how your body feels and choose the most nourishing choice.
Claire Diab is an internationally recognized Yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on Yoga including “Yoga For Firefighters.”
Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.
