Release the Sciatic Nerve and Reclaim Your Comfort
Sciatica — that shooting pain radiating from your lower back down through your leg — can be debilitating. Our specialized live yoga classes gently decompress the spine, release the piriformis muscle, and create space around the sciatic nerve, providing natural and lasting relief.
Herniated or bulging disc pressing on the sciatic nerve root
Piriformis syndrome — a tight piriformis muscle compressing the sciatic nerve
Spinal stenosis narrowing the spaces where nerve roots exit the spine
Prolonged sitting causing hip flexor tightness and glute weakness
Degenerative disc disease reducing spinal cushioning
Spondylolisthesis — a vertebra slipping forward over the one below it
Yoga addresses sciatica by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for sciatica relief. Each one targets the muscles and joints that contribute to your discomfort.
Eka Pada Rajakapotasana
Deeply stretches the piriformis and hip rotators, directly relieving compression on the sciatic nerve.
From Downward Dog, bring your right knee forward behind your right wrist.
Slide your left leg straight back, keeping hips square to the front.
Walk your hands forward and fold over your front leg.
Rest your forehead on the mat or a block, breathing deeply.
Hold for 1-2 minutes, then gently switch sides.
Supta Kapotasana
A gentler alternative to Pigeon Pose that releases the piriformis without straining the lower back.
Lie on your back with both knees bent, feet flat on the floor.
Cross your right ankle over your left thigh, flexing the right foot.
Reach through the gap and interlace fingers behind your left thigh.
Gently pull the left thigh toward your chest until you feel a deep hip stretch.
Hold for 8-10 breaths, then switch sides.
Adho Mukha Svanasana
Decompresses the spine and stretches the entire posterior chain — hamstrings, calves, and lower back.
Start on hands and knees, wrists under shoulders, knees under hips.
Tuck your toes and lift your hips high, forming an inverted V shape.
Press your hands firmly into the mat, spreading fingers wide.
Pedal your feet gently to warm up the hamstrings, then hold still.
Bend your knees slightly if your hamstrings are tight — protect your lower back.
Bhujangasana
Strengthens the lower back muscles and gently extends the spine, helping to counteract disc bulging.
Lie face down with legs together and tops of feet pressing into the mat.
Place hands beside your chest, elbows close to your body.
On an inhale, gently lift your chest using back muscles (not arm strength).
Keep your hips grounded and shoulders relaxed away from ears.
Hold for 3-5 breaths, then slowly lower. Repeat 3 times.
Balasana
Gently stretches the lower back and hips while calming the nervous system — essential for pain management.
Kneel on the floor with big toes touching and knees wide apart.
Sit your hips back toward your heels.
Walk your hands forward, lowering your chest toward the mat.
Rest your forehead on the floor or a block for support.
Breathe deeply for 1-2 minutes, letting the lower back release with each exhale.
Supta Matsyendrasana
Rotates and decompresses the lumbar spine, releasing tension along the entire path of the sciatic nerve.
Lie on your back and hug your right knee into your chest.
Guide the right knee across your body to the left, keeping both shoulders grounded.
Extend your right arm out to the side and gaze toward your right hand.
Use a block or pillow under the knee for support if it doesn't reach the floor.
Hold for 8-10 breaths, then switch sides.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your sciatica. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Releases piriformis and hip rotator tension compressing the sciatic nerve
Decompresses the lumbar spine to reduce disc-related nerve impingement
Strengthens core and back muscles to support spinal health
Improves hip flexibility and reduces sciatic nerve irritation
Calms the nervous system, reducing pain signal amplification
Increases circulation to the lower back and legs for healing
Provides tools for self-management of sciatica flare-ups at home
Here's what a typical class looks like when you join our live sessions for sciatica.
Begin with slow diaphragmatic breathing and gentle pelvic tilts to calm the nervous system and warm the lower back muscles.
Practice Child's Pose and Downward Dog to create space in the spine and lengthen the hamstrings, reducing pressure on the sciatic nerve.
Move through Pigeon Pose and Reclined Figure Four to release the piriformis muscle — the most common muscular cause of sciatica symptoms.
Practice Cobra Pose for back strength, followed by Supine Twist for spinal decompression. End with a supported Savasana, allowing the body to integrate the release.
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots