Free Downloadable Soothe Sciatica Yoga Lesson Plan
To celebrate passing our 2000th yoga lesson plan, you can download my “Soothe Sciatica Themed Yoga Lesson Plan” that was created using the Yoga Genie Lesson Planner.
Short Version Download
The short version is perfect for taking into class with you. It’s short and sweet.
Long Version Download
You can “unlock” the long version of the lesson plan by helping me spread the word about this freebie (choose one of the buttons below). I’ve also snuck in a bonus handout for you called: “Soothe Sciatica”.
The long version has everything you need to practice the lesson plan before getting to class. You can take it to class with you (but you may prefer to take the short version). The long version is a great handout to give to your students, especially your one-to-one students. It immediately shows your professionalism, and increases your expertise in the eyes of your students.
Lesson Plan Overview
The sciatic nerve runs through the lumbar spine to the sacrum and down to the legs. When that nerve is compressed, the result can be pain that begins in the hip or buttocks and continues down the leg, sometimes accompanied by lower-back pain. Sciatica problems often happen from too much sitting, a specific injury, or from the sacroiliac joint putting pressure on the sciatic nerve, which can happen when playing certain sports.
Two Reasons Why You Get Sciatic Pain
Compression of the L4-S1 nerve roots affects the sciatic distribution.
The sciatic nerve is injured.
Poses To Avoid: Straight-leg forward bends
Avoid straight-leg forward bends because they aggravate sciatica. So, if you have tight hips or weak lower-back muscles avoid straight-leg forward bends. Instead of bending forward from the hips, the lower spine rounds and bends forward while the pelvis tugs back. This is why you often hear the instruction to “bend from the hip creases” to lift the sitting bones. The action of lifting and separating the sitting bones results in the pelvis tilting forward. If the pelvis does not tilt forward in a forward bend, the result can be either a strain or pull of the sacroiliac ligaments or sciatica.
Poses To Avoid: All Poses Where Shooting Pain Develops
Bend your knees when in standing forward bends and Downward Facing Dog Pose.
Locust Pose is a good backbend for healing sciatica because it strengthens the lower-back muscles while bringing circulation to the hip muscles.
Bridge Pose is also helpful (alternate the distance between the feet to isolate different muscle groups first with the feet together, then hip distance apart, and lastly with the feet and knees wide, keeping the inner thighs engaged. For increased circulation, move up and down in the pose.