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SCIATICA PAIN AND YOGA
Sciatica refers to pain that begins in the hip and buttocks and continues all the way down the leg. This condition is often accompanied by low back pain, which can be more or less severe than the leg pain. The term "sciatica" indicates that the sciatic nerve, which travels from the lower back through the buttocks and into the leg, is thought to be the cause of the pain in this condition. While sciatica is most commonly a result of a disc herniation (disc prolapse) directly pressing on the nerve, any cause of irritation or inflammation of this nerve can reproduce the symptoms of sciatica. These causes include irritation of the nerve from adjacent bone, tumours, muscle, internal bleeding, infections or injury. In sciatica, the pain travels below the knee, and may involve the foot. There may be numbness or weakness of the lower leg muscles. The order in which the symptoms appear may vary. Sometimes, the back pain comes before the sciatica, and sometimes it follows. Sciatica is not a disease in itself but a symptom of the sciatic nerve being irritated or compressed ('pinched' as one may call it in a layman’s language) along its course. The most common place for this to occur is the lower part of the spine where the nerve roots of the sciatic nerve are compressed by a prolapsed (slipped) disc. Pinching of the nerve due to a Disc prolapse is the most common cause. Other medical conditions including trauma to the spine, spinal tumors, and spondylolisthesis (slipping of one vertebra over the other) and lumbar vertebral canal stenosis can cause sciatica.Yoga practice can enrich your life in many ways; keeping a supple spine, limber hamstrings and an open pelvis are part of any program to relieve the compression and tension of sciatica. Relax, listen to your body, and enjoy relief from your sciatic pain.
SCIATICA PAIN AND YOGA
Sciatica is a painful condition characterized by symptoms ranging from sharp pain through the lower spine, a stabbing sensation in the buttock, to knee or ankle pain, or even numbness or burning in the leg. Sciatic pain is common in individuals with lower back problems, the obese, pregnant women, and the elderly. Yoga can, however, provide relief from this condition which causes temporary but acute pain in nearly every adult at some point in their lives; sciatica can however cause debilitating pain if left untreated. Yoga for sciatica is more of a rehabilitation option than an actual treatment. Yoga is a form of mind/body exercise which is wonderful and fulfilling to the anatomy and the spiritual self. Yoga is typically recommended as a form of therapeutic exercise for sciatica, but experience has taught us that physical activity is merely symptomatic treatment for most painful conditions. Exercise increases cellular oxygenation, temporarily fighting off the effects of ischemia on sensitive nerve and muscle tissues. A combination of yoga asanas and meditation can provide partial to complete relief of sciatic pain. Deep yogic breathing helps to relax the tight muscles and reduce inflammation. On an psychological level we subconsciously tense up in anticipation of pain, deep breathing reminds us to stop and be in the moment, sending healing prana to the parts of our body that are in distress.
YOGA POSES FOR SCIATICA PAIN
Mountain Yoga Pose
Mountain pose is used at the beginning and in the middle and in the end, in which you pay attention to your position, your concentration and your breathing. During intensive Yoga sessions this pose makes it easier for you to maintain your meditative focus, as well as to increase and regain it.
The Bridge Pose is also known as Setu Bandhasana which means construction of a bridge. It came from the words “setu” meaning bridge, “bandha” meaning lock, and “asana” meaning posture. Setu Bandhasana is effective in promoting relaxation and reducing stress. It helps to promote a healthy flexible spine while strengthening the legs and buttock muscles.
The tree pose is a balance pose incorporating three lines of energy, emitting from the centre outwards. The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of your hips and groin.
The Sanskrit word tri means three and kona means corner or angle. Thus "three corner or three angle posture" is often called the triangle posture. This posture is also known as the utthita trikona-asana. Utthita means stretched or extended thus this is the Extended Triangle Pose.
Warrior Pose I
The Warrior Pose I or Virabhadrasana I improve balance and agility and strengthen your legs, back, and arms. It also targets the chest, shoulders, neck, and abdominal area.
Warrior Pose II
The Warrior II pose is a popular standing yoga posture used in many forms of yoga, including hatha, ashtanga, Iyengar, and Bikram.This is a dynamic standing posture like Trikonasana, the triangle pose. It requires stamina, demands a lot of effort, and is a powerful pose with many benefits. Alignment is called for in Virabhadrasana II. Strong legs provide grounding of the pose, with lifting from the hips upwards.
Half Moon Pose
The standing half moon pose in yoga is a great posture to use for improving balance and lengthening the spine. In Half Moon, you begin to open up the whole skeletal system, including the spine, the neck, the ribs and the scapulae. Half Moon Pose strengthens every muscle in the body's core, especially in the abdomen, and flexes and strengthens the latissimus dorsi, oblique, deltoid and trapezius muscles. It increases the flexibility of the spine comprehensively, from coccyx to neck; promotes proper kidney function; and helps to cure enlargement of the liver and spleen. Half Moon also firms and trims the waistline, hips, abdomen, buttocks and thighs.
This pose is named as such as it resembles the shape of the insect known as the Locust. This pose helps to strengthen, stretch and reduce stiffness in the lower back while bringing flexibility to the upper back region.
The Child Pose is a relaxation pose which is used to normalize the circulation after the Head Stand and to give a counter stretch to the spine after the backward bends. It is a resting pose that can be done to precede or follow any pose. Performing the Child Pose stretches the hips, thighs and ankles gently. It also helps relieve stress and fatigue, and calms the brain.
YOGA ASANAS FOR SCIATICA PAIN
It awakens Kundalini shakti which enters the mouth of sushm. It stimulates blood circulation making the body energetic and the mind peaceful. This asana curves rheumatism, arthritis, constipation; piles etc.It is good for reducing fat on arm, stomach and thighs.
'Utthita' in Sanskrit means extended, 'parsva' means side and 'kona' means angle. So this asana is the extended lateral angle pose.
It derives its inspiration from the basic nature of life which is in various forms such as human, animals, plants, tress, earth, sun and moon. For instance this asanas other name is derived from the Moon. In English this asana would mean Half Moon Pose. In Ardha Chandrasana leg strength is gained from balancing on one leg. This pose is also very effective in strengthening ankles. The pose requires and cultivates balance and equanimity.
In Salamba Sirsasana, the head supports the whole body. As the entire body benefits from this pose, this asana is generally known as Sarvangasana. In the classical pose, the hands support the back. This is called Salamba Sarvangasana.
Regular practice of this asana helps in mitigating painful conditions in diseases like arthritis, cervical or lumbar spondylysis and Sciatica. It also helps in strengthening the muscles of the chest, hips, shoulders and hands.
Adho Mukha Svanasana, or Downward-Facing Dog pose is a Hatha Yoga posture. The name comes from the Sanskrit words adho (downward) mukha (face) svana (dog) asana (pose). Adho Mukha Svanasana is also known as Downward Dog or Down Dog.
Yoga is the primary level which consists of bodily exercises to build a ground for Meditation. The word yoga had been derived from the Sanskrit word yuj which means to join to unite to balance or to integrate. Yoga is a system of exercises for the mental and physical well being. It combines stylized poses with deep meditation and breathing. According to Patanjali, within the human body there are channels called Nadi and centers called chakra. If these channels & canters are tapped, energy hidden in the body can be released. This energy is called kundalini. In the broadest sense Yoga thus means integration at three levels Body, Mind and soul. According to astrological reports for yoga asanas the above mentioned asanas are said to be effective for those who come under the following zodiac sign.