Yoga For Sciatica
Supported Legs Up Wall Pose

Supported legs up wall pose is one of the best ways to ease the pain in your back, buttocks, and legs. Here’s a free Yoga For Sciatica Lesson Plan that I created for myself (I have sciatica).

Sciatica is a sensation that can manifest itself as a moderate to severe pain in your back, buttocks, and legs (you may also feel weakness or numbness in these areas). Sciatica is a symptom caused by an underlying injury to your sciatic nerve or an area that impacts the nerve, such as your vertebrae, which are the bones in your neck and back.

Supported Legs Up Wall Pose 

1) Bring right hip to the wall.

2) Come onto your back and swing legs up onto wall so heels and sitting bones are supported against it. If any discomfort in lower back, adjust body slightly back from the wall so sitting bones are not touching it.

3) Separate legs as wide as feels comfortable.

4) Rest head on the mat keeping spine straight, and bend your knees a little. 

5) Rest arms out to sides with palms facing up.  Relax hands and wrists.

6) Close eyes for 5 minutes as you soften and let go.

7) When ready to come of pose bend knees and drop them to one side.  You’ll now be in foetal position.  Take a few breathes and come up to cross legged position.