5 Basic Yoga Poses for Sciatica Pain

Janusirsasana (Head to Knee Pose).

source: emma-yoga.co.uk.

This yoga movement is good for exercising the hamstrings as well as your glutes and also the hips.

  • Sit with your groin on the ground. Fully strength and elongate your right leg forward.
  • Bend your left leg and put your left foot under your right leg thigh.
  • Sit still and take a deep breath which will lengthen your spine and use the core.
  • When exhaling, you should bend towards your right foot with your arms and upper body. Try to grab with your hands the right foot.
  • If you cannot reach the right foot you can try to slightly bend your right leg knee.
  • Once grabbing the right foot, hold the position for some eight unhurried breaths.
  • Switch sides.

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