A pain in the butt, low back, hips or back of the legs may be sciatica. Our sciatic nerves — we have two of them, one for each leg — run from our lower spine down through our glute muscles, down the back of our thigh to the outer edge of our foot. When the nerve, the longest in our body, gets pinched it can cause pain, numbing and tingling throughout the lower body. It can be caused by injury, pregnancy or tight muscles.
为了简化坐骨神经痛，练习髋关节揭幕战和轻柔的后弯，增强了低位肌肉。小心前褶皱，这可能会使腰背造成压力，并使坐骨神经痛变得更糟。如果您有坐骨神经痛，请避免坐在向前的褶皱，并在站立的前褶皱上保持谨慎。
These poses help loosen your hips, lengthen your spine and relieve sciatica.
一半的鱼
这种脊柱扭曲使梨状肌是坐骨神经痛的常见罪魁祸首，是一种温和的拉伸。
举动：坐在地板或腿部边缘，腿部伸出。将右腿越过左侧，使右膝盖指向天花板，右脚坐在左膝盖外。弯曲的脚保持左腿伸直。尝试将两种骨头都放在地面上。
吸气，拉长脊柱，伸展左臂的头顶。向左呼气和扭曲，将左手释放到您身后的地板上。吸气并伸展右臂的头顶。呼气和扭曲，使您的右肘靠在右膝盖的外部。在每条吸气中，继续通过躯干找到长度，意识到不要从胸部塌陷。进行5-10次呼吸和切换侧面。
仰卧大脚趾姿势
Tight hamstrings team up with a tight piriformis to exacerbate sciatica pain. Gently loosen the hammies with this stretch.
举动：Lie on your back with your feet on the floor and knees bent. Hug your right knee into your chest and loop a strap or towel around the ball of your right foot. As you inhale, start to straighten the right foot pressing the right heel toward the ceiling. Keep the shoulder blades on the floor and gently walk your hands up the towel. To deepen the stretch, extend the left leg straight out on the floor. Take 5–10 breaths and switch sides.
仰卧鸽
这种姿势确实伸展了梨状肌，腹股沟，臀部，臀部屈肌和Psoas。
举动：躺在你的背上，用腿形状，使膝盖在臀部上，脚甚至膝盖。将右脚越过左大腿，就在膝盖上方。握住左大腿的后部，轻轻向你拉动双腿。双脚弯曲，并保持左脚处于膝盖高或更高的脚。保持5-10次呼吸和切换侧面。
蜥蜴弓
如果您的臀部可以使用一些额外的爱，而谁不能使用 - 蜥蜴适合您。姿势打开臀部，髋屈肌，腹股沟和腿筋。
举动：从Down Dog中，将右脚向前踩在双手之间。将脚走到垫子的外边缘然后转弯您的脚趾稍微伸出。将双手和手臂带入里面您的右腿。您可以通过降低前臂来保持手掌或加深伸展。如果您在手上，请确保您的手掌直接在您的肩膀下。如果您在前臂上，请确保您的肘部不在您的shoulders. You can keep the back leg lifted and engaged or lower the knee to the ground. Hold the pose for up to a minute. Then heel-toe your right foot back to center and press back to down dog. Repeat on the other side.
阅读更多5置瑜伽修复程序
刺槐
增强背部肌肉可以帮助缓解坐骨神经痛。蝗虫是一个温柔的后弯，就是这样做的。
举动：额头在垫子上，侧面和双腿伸向您的腹部。吸气时，将头，胸部，手臂和腿抬起。集中精力延长脊椎，而不是可以提起的高度。保持凝视，以免压缩脖子。握住姿势五次呼吸，然后在呼气时向下降低。
