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🧘♀️ Yoga for Sciatica Pain Relief | 11 Stretches to Ease Nerve Pain in Back & Legs
Are you experiencing radiating pain from your glutes down your thighs, calves, or even your foot? You may be dealing with a pinched sciatic nerve—often caused by a disc bulge or spinal compression. This type of nerve pain, known as sciatica, can worsen with long hours of sitting or standing.
In this guided yoga session, you’ll learn 11 gentle and effective yoga poses designed to:
Decompress your lower spine
Relieve pressure on the sciatic nerve
Stretch and strengthen supporting muscles and fascia
Support your healing naturally—right from home
These sciatica yoga stretches are safe, calming, and rooted in therapeutic movement. If you feel sharp pain, please skip or modify the posture.
✅ What’s Included:
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Dandasana (Staff Pose)
Pigeon Pose (Eka Pada Rajakapotasana)
Crossed-leg forward fold
Marichyasana III (Seated Spinal Twist)
Ardha Hanumanasana (Half Split)
Windshield Wipers
Supta Kapotasana (Reclined Pigeon)
Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
Spinal Twist
Supta Baddha Konasana (Reclined Butterfly)
✨ Whether you’re looking for sciatica pain relief, lower back yoga, or a natural way to decompress your spine, this video offers a full practice to bring ease back into your body.
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▶️ Practice these videos also (highly recommended!):
1. Pranayama –
2. Yoga Nidra –
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What is Satvic Yoga?
Satvic Yoga shares yogic practices to reach our highest physical, mental and spiritual health. Through this channel, we intend to make knowledge of yoga easily available to every person who seeks self growth and self knowledge.
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Disclaimer: Satvic Yoga recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities and assume all risk of injury to yourself.
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Even though I am not suffering from sciatica nerve pain, I did this practice as I sit for long hours to study and let me tell you that my hip and lower back region feels so open and light it feels like the weight which was there on my hips and lower back has completely gone away
Thank you very much for this video really helped a lot
I will keep practicing this in the future
those who are suffering from sciatica , pls do not practice this yosiga when you suffering from pain . do this when you r little bit nornmal. otherwise it's cause intense pain in you whole leg. trust me i experience this
Mam today was my first day for this yoga is it normal having a pain in lower back after doing these asanas???
Mam is it a package or we can do the Asans alternatively poses and how many repetition are needed for one after another
Can I do these stretches twice a day
Very helpful Amma for sciatica
Lots of thanks
❤
Any asana for 50 plus. Really suffering from joint pain and hot flashes. Kindly advice the food also. Iam a pure vegetarian. Thanks Beta
Mam please herinaited disc walo k liye alag video banaye.
Great experience mam thank you so much after doing felling better
❤ lovely
hi if i have slip disc problem can i turn and twist my spine like that?
Thank you mam❤saved me from pain❤
I can’t bear pain as I strech my leg straight and stretch my spine straight. Is it normal or I should avoid the first exercise ? There js a strong sensation in glutes.
Thank you very much. You really helped me
Dandasana ke just baad jo asan hai, jisme hantho ko ek per ke neeche clasp Krna hota hai. Mam usme mujhe turant hi jhunjhuni aa jati hai per mein.. why does this happens ? Or is this natural?
Main bhi sciatica pain se bahut pareshan hoon. Maine physiotherapy karwayi, aur saath hi doctor ne recommend kiya ki main R3set Ultra Potent Gel se massage karun. Isse mujhe stiffness reduce karne aur pain mein kaafi aaram mil raha hai.
Beautiful session❤
I haven't been diagnosed with sciatica, but I do get pain every now and then that starts in my lower back and travels through my hip into my leg. I have recently started practicing yoga regularly, and I also use R3set Ultra Potent Gel for massage. It's been quite effective in easing the discomfort and helping me move more comfortably.
Main bhi sciatica pain se bahut pareshan hoon. Maine physiotherapy karwayi, aur saath hi doctor ne recommend kiya ki main R3set Ultra Potent Gel se massage karun. Isse mujhe stiffness reduce karne aur pain mein kaafi aaram mil raha hai.
nice I did Frist time tody it was very nice will practice this every day thankyou so much
By these asanas can we lose weight
Agar kisi ko herinaited disc hoge wo ye yoga kar sakta hai. Please jaldi reply kijiye. Thank u
Really worth it… Why I am just put this video's in my playlist without practicing.. just 3days practicing gives me excellent relief…
This was very relieving. I suffer from sciatica pain for the past few weeks. This feels like the start of a reset of my body. I will continue with it. Thank you for your teachings
I am a semi paralysed disabled person and a brain stroke survivor, the yoga you displayed not suitable for me, I have severe pain in my left paralysed leg and upto my left low back , my Spinal cord is I think also semi paralysed. What yoga you have for me??
Vera Hart’s archetype quiz is one of those things you open as a joke and then accidentally start taking seriously. I even changed one of my answers because I didn’t like what it said about me lol.
I am suffering from the sciatica pain ……….bohot jada hi relief mila….. thnak you so much ma'am 😊
Hi madam 🙏🏻
I am from India 🇮🇳 Hyderabad
Presently I am in U S A from 15.7.2026.
While travelling I have developed lot of pain in left leg . Then I came to know it a sciatica pain.
I wanted to do the yoga as shown in your channel.
Please advise and reply what is duration and how many times we have to do the yoga in a day 🙏🏻
Thanks 🙏 mom
Thank you. I enjoyed your sessions. ❤
Mam can we do it at any time of day or its essential to do it in morning?
You have explained this so well.. will definitely try this…right now for sciatica pain my dadi is using R3SET ultra potent gel to get relief
I love satvik yoga following from about an year…at starting of my sciatica pain, i followed her stretch routine thinking at it would heal my pain but after streching my sciatica got worse. After searching about and consulting doctor i get to know that sciatica is mostly caused due to bulging disc in lower back and Pulling a swollen, pinched nerve creates more tension, increases inflammation, and spikes your pain.*Please don't do this if you feel more pain after streching your hamstrings* instead try other sciatica special relaxing poses available on youtube channels like rehabfix
पहला आसान गलत है साइटिका वालो के लिए खतरनाक रहेगा ऐसा आगे बैंड होना।
Yes mumma bhi ab exercise k sath r3set potent gel lgati h unki friend n btaya tha and ab kafi relief h unko
Helllo mam! THANK YOU I am suffering from back pain from last 4-5 months. I have tried many excercise vedios, they work upto extend but pain was still there. But after , watching your this vedio and doing it for one week only has completely relieved my pain. My back feels much lighter.
Seriously this really works all the stiffness and the pain in my lower back is completely gone ..
I am feeling so glad that i did this practice..
Awesome thanks ma'am.
God bless you !! ❤
This video is very good for lower back pain . It works great for me . Thank you 🙏
Mam es nu hindi ch upload kar do