5 Yoga for sciatica Pain

To perform the mentioned asanas:
1. Kapotasana (Pigeon Pose): This pose is a deep backbend that requires flexibility.
• Start on your hands and knees.
• Slide your right knee forward toward your right hand. Angle your right knee at two o'clock.
• Stretch your left leg back, tucking the toes under.
• Inhale and lift your chest. Then, exhale and walk your hands forward. Rest your forehead on the mat.
2. Parvatasana (Mountain pose):
• Stand with your feet together or hip-width apart.
• Keep your spine straight and stretch your arms upward.
• Lift your heels and stand on your toes, stretching your whole body.
3. Setu Bandhasana (Bridge Pose):
• Lie on your back with your knees bent and feet flat on the floor.
• Inhale and lift your hips up, while pressing your arms and shoulders into the mat.
• Clasp your hands below your pelvis and extend through your arms.
4. Supta Kapotasana (Reclining Pigeon Pose): This is a variation of the Pigeon Pose performed while lying on your back.
• Lie on your back and cross your right ankle over your left knee.
• Lift your left foot off the floor and bring your left knee toward your chest.
• Hold the back of your left thigh and gently pull it towards you.
• Keep your right knee open to the side to deepen the stretch.
5. Bhujangasana (Cobra Pose):
• Lie on your stomach with your hands under your shoulders.
• Inhale and lift your chest off the ground, keeping your elbows close to your body.
• Press the tops of your feet into the mat and engage your leg muscles.
Always practice yoga poses mindfully and within your comfort level. If you're new to these asanas, consider seeking guidance from a certified yoga teacher for proper alignment and modifications.