Relieve Pain In Right Butt Cheek:
Sciatica meaning, the condition where the sciatic nerve that starts in the lower back is irritated or inflamed. The yoga for sciatica helps ease the muscles around the lower back and sciatic nerve and relieve pain in right butt cheek. The following 5 yoga for sciatica also helps build strength in the lower back and prevent the condition to worsen.
Sciatica is the debilitating and shooting pain that travels down the length of an inflamed sciatic nerve. It originates in the lower back and extends to the feet.
The core muscles that support the lower part of the spine and the hips also need to be strengthened. Adequate hydration and nutrition will reduce inflammation and boost healing of impacted tissues. Daily practice of the following Yoga posture will release and realign the structures in the lower back and legs, which in turn will prevent the further onset of the condition.
Yoga Poses For Sciatica:
These 4 yoga poses for sciatica relieve sciatica and the pain shooting down your hips, butt, and thighs, with these asanas.
1. Gomukhasana (Modified cow pose):
Regular practice of this pose releases tension all around the hips and improves circulation around the piriformis muscles and sciatic nerve.
- Sit on the floor with legs stretched out and palms close to the hips. (Place a pillow under the hips if you need to.)
- Hold the pose and continue to focus on the breath.
- Inhale; bend the right knee and place the right foot over and across the left leg. Interlock fingers around the right knee and get the right foot closer to the left thigh.
- Exhale; lift the hips off the floor to get both knees stacked on top of each other.
- Inhale; stretch the arms up, palms parallel, lengthen the spine, and as you exhale, hinge forward from the hips and bring the chest close to the right knee.
Make sure the neck is relaxed. Place palms on the floor on either side. The stretch in this pose will be felt along the back of the left leg. Engage the quadriceps to release the hamstring so the sciatica nerve can relax and release tension.
2. Vyaghrasana (Tiger Pose):
To be practiced first thing in the morning or after a bout of pain. You will need 2 yoga mats placed one on top of the other for cushioning.
- Come on all fours with your knees and your hands shoulder-width apart.
- Keep your spine as straight as possible.
- Exhale; hunch your spine and bring your left knee close to your chest.
- Tuck your chin into your chest and draw your belly inwards.
- Keep your arms and the other leg steady so that your body doesn’t sway.
- Inhale; push your chin upwards, arch your back and raise the bent knee upward such that your foot points towards the ceiling.
- This constitutes one round.
Do eight rounds on each side. Relax lying down on your back for two minutes and rest.
4. Ustrasana (Camel Pose):
The camel pose relieves the pain in the lower back. With regular practice, ustrasana helps you strengthen your back and shoulders.
- Kneel on the yoga mat and place your hands on the hips. (You may place a cushion below your knees to ease your way into the pose.)
- Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
- Inhale; draw in your tail-bone towards the pubis as if being pulled from the navel.
- Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
- Do not strain or flex your neck but keep it in a neutral position.
- Stay in this posture for a couple of breaths.
- Exhale; slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.
5. Hasta Padangusthasana (Standing Head-To-Toe Pose Variation):
This standing pose yoga for sciatica brings focus on breathing. It activates the core muscles and leg as it is an active hamstring stretch that releases stress around the hip and sciatic nerve.
Hasta Padangusthasana Steps:
- Start with standing firmly with legs together on the floor.
- Contract the thigh muscles, roll them slightly inward, lifting the kneecaps.
- Lengthen the tailbone and lift the pubis toward the navel.
- Inhale; bend the elbows and place the palms around the waist. Shift the body weight onto the left leg.
- Bend the right knee at 90-degree angle and bring it towards the chest as fas as you can, engaging the left hip and quadriceps.
- Exhale; hold the back of the right knee with interlocked fingers and stretch it out straight.
Hold the pose for five to ten breaths and bring the right leg down and repeat the same with another leg.
6. Ashwasanchalanasana (Equestrian/Horse Posture):
Ashwa Sanchalanasana Steps:
- Stand at the front of a yoga mat with your feet hip-width apart.
- Bend forward from your hips and place your hands on either side of your feet.
- Your knees can bend slightly. Bend the left knee and take your right leg backwards as much as possible. Balance the right leg on the front of your foot (the ball of the foot), keep your knee straight and push your heel backward to a limit that you can manage.
- Gently push your groin towards the floor without bending the right knee. Breathe normally throughout. Now, bring your focus to your torso, open your chest, lengthen your spine and lift your chin up towards the ceiling.
- Hold this posture for eight deep breaths, release the posture and repeat the same for the other leg. Take a break between each side if needed.