Postpartum Yoga Asanas for Sciatica

Jan 30, 2017 by Debra Geymayr

So ladies, baby is here! How exciting for you.  Breast feeding a lot and just a bit sore, tight & tired from the birth?Here are some advised postpartum yoga asanas to begin your stretching practice until MOMMY & ME at 6-8 weeks. Every Thursday at NOON @ Prenatal Plus Yoga. Can’t wait to meet the babies. Friends with little ones are invited to join us.

In order to reduce pain in your sciatica, particularly if your pain is caused by the piriformis, there are a few back stretches you can perform that originate in yoga to help stretch your lower back and to help prevent or stop sciatica pain.

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

1. The Standing Back Twist

This is a great pose for people who aren’t bendy enough to start with some of these other poses. Put your foot up on a chair, and place the outside of your opposite hand on your raised knee (left hand to the right knee or right hand to left knee). Place your other hand on your hip. Turning your upper body while keeping your hips facing forward hold the position for thirty seconds, then switch. Don’t push past where your comfortable.

2. The Knee Raise

Lying on your back draw one knee to your chest, keeping the other leg straight. Push down with your knee and pull up with your hands. Keep your shoulders on the floor.

3. The Two Knee Twist

Lie on your back. Splay your arms to form a capital “T.” Keeping your shoulders on the floor, turn your knees out to one side. Keep your shoulders on the floor. Hold the position for a minute, then alternate sides.

4. The Single Knee Twist

Lie on your back. Keeping one leg straight, bend one knee to a 90° angle, place the opposite hand on that knee. Turn to face the arm still on the floor. Keep both shoulders against the floor.

5. The Twisted Lunge

This is a trickier pose but really opens your hips. Step one leg forward, bend at the knee. The other leg should stay out behind you. Try to keep your feet one leg’s length apart. Turning your back, place your opposite elbow on the outside your bent knee. Bring your palms together. Hold for thirty seconds.

6. The Seated Twist

Sit with your legs straight in front of you. Bend on the leg at the knee and place it on the outside of the other knee. You can keep the leg straight or curl it up, whichever is comfier. Put one hand flat on the floor behind you, place your opposite elbow on the outside of your bent knee. Turn to face behind you, keeping your legs pointing forward.

7. The Cat Pose

Super easy. Get on your hands and knees. Bend your back down and lift your chest by pulling your shoulders back. Breathe and hold for ten seconds. Return to a flat back, then tuck your chin into your chest and raise your back. Hold for ten seconds and release. Do this for a minute or two.

8. Child’s Pose

The easiest pose on this list. Get down on your hands and knees, then rock your seat back onto your heels, leaving your hands on the floor in front of you. Hold for as long as you like. Don’t fall asleep like this, your legs won’t forgive you. 

See you in Mommy & Me soon!

 

Debra