Side Lying Pose
PROPS
- Chair
- Bolster (or 2 rolled blankets or a large pillow)
- 2 long eighth-fold blankets
- 2 square eighth-fold blankets
- 2 blocks (or large hardcover books)
POSES
- Single Leg up the Chair
- Gentle Open Twist
- Supported Pigeon
- Seated Butterfly
- Side Lying Pose
- Not all sciatic pain is the same. Skip any poses that increase your discomfort.
- If lying on one side worsens your symptoms, only do Side Lying Pose on the side that alleviates your symptoms.
- Helps relieve sciatic pain by gently stretching the piriformis muscle, relieving pressure from your spine, and improving pelvic alignment.
INSTRUCTIONS
- . Begin with Single Leg up the Chair . Do both sides for 5 to 7 minutes each.
- . Press yourself up to a sitting position and move the chair out of your way.
- . Stack your 2 long eighth-fold blankets in front of you and guide yourself into 3 to 5 minutes in Gentle Open Twist , placing the square eighth-fold blanket between your knees for comfort.
- . Leave the long eighth-fold blankets as they are and turn yourself around to repeat the pose on the other side, repositioning the square eighth-fold blanket accordingly. After you’ve completed both sides, press yourself up to a sitting position, move the blankets aside, and move to your hands and knees facing your bolster for 3 to 5 minutes in Supported Pigeon .
- . After you’ve completed both sides, press yourself up to hands and knees, arrange your bolster on a block, and come to a seated position for Seated Butterfly for 5 to 8 minutes.
- . Complete your practice with 5 to 8 minutes in Side Lying Pose .
TIP
If you‘re short on time and experiencing discomfort, do Supported Pigeon daily as it is likely the most effective pose for quick relief.
Sciatica S.O.S Side Lying Pose Yoga Pose Photo Gallery
Sciatica S.O.S
A sequence for sciatic pain and piriformis syndrome relief 40 to 60 minutes
Single Leg up the Chair
Gentle Open Twist
Supported Pigeon
Seated Butterfly
