Yoga, Sciatica, Neck pain

I receive a lot of queries concerning how to utilize yoga to relieve certains pains/tensions, specifically sciatica nerve pain, and neck tension/stiffness. I am not a doctor, nor a chiropractor nor a PT (but I have visited them all many many many many many times). That being said, below is a selection of links that I have found useful for my own self-care practice and perhaps they can benefit you.

Know that here is a plethoria of (good and bad) information out there, but first and foremost you have to see a doctor if the pain is chronic OR severe (indicating injury or damage).

There are yoga poses to strengthen muscles to help with joint problems like arthritis and stenosis, but remember that range of motion may be limited so you have to be VERY aware of your own body and not push (but also know WHEN to give a little more effort).

There are yoga poses to stretch the muscles around the sore area (if there is an issue with tight and/or overused muscles).

And there are poses that do a little bit of both.

There needs to be some good body awareness for any of the remedies to help: for neck issues posture can be a huge component. Notice, do you thrust your chin out when sitting at a desk or driving or walking? Do you walk hunched over with rounded shoulders and head hanging? Small postural adjustments will do you a world of good but you need to be aware of the issues first and be willing to make conscious corrections until the good habits take over for bad.

As for sciatica, the terms usually refers to pain along the sciatic nerve. This nerve runs out of the spine and down along the back of the pelvis to the back/side of the leg. It can go under, over or sometimes through the piriformis muscle, which means when that muscle contracts, it can press on the nerve.

Walking with the feet face out ("duck footed") is common when we lose our good posture and walking technique because the legs rotate OUT and this contracts the piriformis. Extreme sway back positions (lordosis) can strain the low spine and cause nerve discomfort. On the opposite note, the tail tucked under from squeeing the glutes can also compress the pirifomis.

Learning better techniques for posture, for standing, and especially walking properly, with the hips leading rather than the feet, or the chin, or shoulders, can help relieve strain on the neck, the low back and piriformis.

There are great stretches for the outer hips and low back too, but please know if your piriformis runs through the muscle rather than around it, some of the stretches might cause increased pain. For chronic pain and MRI might be helpful to determine appropriate course of action.

So, what is the bottom line? See a doctor if necessary - try different things, do really intentional self care, be aware of small changes, practice good posture, experiment a bit and don't give up. You'll find what works.

Good luck!

http://www.yogaoutlet.com/guides/how-to-do-mountain-pose-in-yoga
http://yogaworldtips.com/best-yoga-poses-to-soothe-sciatica/
http://www.yogajournal.com/lifestyle/pain-in-the-neck-do-yoga/
http://www.yogajournal.com/article/practice-section/primer-on-the-piriformis/
http://yogaworldtips.com/video-eliminate-chest-and-shoulder-tension-in-15-minutes/
https://www.youtube.com/watch?v=-4Mxw_7h8v8
https://www.youtube.com/watch?v=hDFYH2a1Lvw
http://www.yogajournal.com/article/yoga-101/anatomy-101-understand-your-hips-to-build-stability/

Poses - It's the IDEA, not the IDEAL

Photographs courtesy of Kyle Murphy

In August of 2012 I decided to take a leap and get professional yoga photographs taken...meaning the person behind the camera was a pro, and I'd do poses, but the outcome was left to chance. I make no claim that my alignment is perfect, but I do know that I was trying my best to follow my own knowledge, plus the cues of the patient instructor/coach there. Your poses may (will) look different, but out of sheer humility (to prove that it's the IDEA of the pose, not the IDEAL) I thought I'd unveil these, with the pose names in English and Sanskrit. Eventually I will add my own pose notes like how to get into them, how to make your own adjustments, and how to move out of them. Enjoy, offer me feedback, Pin, or whatever you please.


Parivrtta Anjanyasana - Revolved Lunge Pose with palms together at the heart in Namaste Mudra (also can be considered a modification of Pavritta Parsvakonsana - Revolved Side Angle)


(Eka Pada) Setu Banda Sarvangasana - Bridge Pose with One Extended Leg



Urdvha Danurasana - Upward Facing Bow


Uttanasana - Forward Fold, or literally, Intense Stretch Pose (ahhhhh)



Salamba Sirsasana - Supported (by my arms) Headstand


Salamba Sirsasana with Padmasana Legs (Lotus Position legs)


Prasarita Parsvottanasana D variation- Wide Angle Standing Forward Bend (or literally, outstretched feet intense stretch), reaching for the outer edges of the feet (or big toes in the traditional Ashtanga version)


Bakasana - Crow/Crane Pose (baka actually means crane)


Parivrtta Bakasana - Twisting (rotating) Crow Pose


Utthitha Trikonasana - Extended Triangle Pose

Free Kids Yoga Information - poses and more!

Yoga Kids is a great outfit started by Marsha Wenig and then offer a number of great workshops, seminars, training materials and full kids yoga certifications. I have attended a few of their programs including Tools for School, a Taste of Yoga Kids and Yoga for Teens, plus had two seminars with Ms. Wenig herself at the Midwest YJ Conference in 2010.

If a seminar/conference isn't available in your area (or even if it is), they have a great free service accessible only via e-mail signup, called Pose of the Week.

If you're curious about how to break down yoga for kids, or just want to work with your little one on some poses and come from a place of child-centered understanding, this little e-mail list is more than worth the time to sign up (and would be worth money but they graciously offer it for free!)

http://yogakids.com/about-pose-of-the-week.htm