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Yoga for sciatica: a gentle sequence that lets your leg decide

A gentle yoga session for sciatica that you can do on a mat or on your bed. It starts lying down with breathing and small movements, adds a nerve glide, lets you test whether bending forward or arching eases your leg, then builds strength standing and finishes with rest. Your leg decides: keep what eases it, and shrink or skip anything that sends pain further down the leg or brings on numbness or weakness.

25 minBeginner16 movesNo equipmentGlutes · Hamstrings · Back · Abs · Shoulders · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Corpse pose (Savasana)2 min
    Beginner · 3D demoKnees bent and feet flat, or lie on your side with a pillow between your knees if lying flat sends pain down your leg
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  3. Pelvic tilt into bridge8 slow tilts
    Beginner · Glutes, Abs, Hamstrings · 3D demoTilt only: gently flatten your lower back, then release it, with your hips staying downHarder: Glute bridge
  4. Single knee-to-chest stretch2 holds of 20 to 30 s each side
    Beginner · Glutes, Back, Hip flexors · 3D demoHold behind the thigh. Skip it if it sends pain down your legHarder: 90/90 hip lift-off
  5. Lying sciatic nerve slider (nerve glide)10 slow reps on the sore side
    Beginner · Hamstrings, Calves · 3D demoStraighten the knee to a mild pull, then bend it. Pause for a second at most: a pull is fine, pain isn't, and never hold the endHarder: Seated sciatic nerve slider (nerve glide)
  6. Hip windshield wipers10 slow passes
    Beginner · Glutes, Adductors · 3D demoSmall range, feet on the floorEasier: Supine heel slideHarder: 90/90 switch

Find your direction

  1. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoSmall range; fists if your wrists complainHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKeep it if bending forward eases your leg. Knees wideHarder: Extended puppy pose (Uttana Shishosana)
  3. Sphinx pose (Salamba Bhujangasana)2 holds of 30 s
    Beginner · Back, Abs, Chest · 3D demoKeep it only if arching eases your leg; stop if pain spreads down the legHarder: Cobra pose (Bhujangasana)
  4. Bird dog, one limb at a time5 each side
    Beginner · Abs, Back, Glutes · 3D demoOne arm or one leg at a time, back stillEasier: Side-lying tummy draw-inHarder: Bird dog

Build

  1. Mountain pose (Tadasana)5 breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even on both feetHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoBend your knees only a littleHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stanceEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall, especially if a foot is numbEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  5. Glute bridge8 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoOnly as high as your leg allowsEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Rest

  1. Reclined figure four (eye of the needle, Sucirandhrasana)30 s each side
    Beginner · Glutes · 3D demoOnly if comfortable, and never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees bent or supported on a cushion

Tips

  • Use your leg as the guide: a pose is fine if your leg pain stays the same or eases. Make it smaller or swap it if pain spreads down the leg or numbness or weakness increases.
  • Keep the moves that help: if bending forward eases your leg, spend longer on knees to chest and child's pose; if arching eases it, on the sphinx.
  • The nerve glide is a quick slide, not a stretch: a pull is fine, pain isn't, and never hold the end position. Keep it only if it eases your leg after two weeks.
  • Do it most days while sciatica is active, alongside walking, and get up and move between long spells of sitting.
  • Change position before a foot goes numb, and use a chair for any seated part if the floor is uncomfortable.
  • Call 999 or go to A&E for sciatica in both legs, numbness around your genitals or bottom, or new trouble peeing or pooing. Don't drive yourself.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for sciatica: a gentle sequence that lets your leg decide take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 6 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.