Yoga for Sciatica-2

Dhanurasana (Bow pose) 
Benefits
It has good effect on adrenal thyroid, parathyroid, pituitary and the sex glands. It has curative and corrective effects on the disorders of the joints, spinal cord, lungs, chest and abdomen. It removes various types of stomach troubles, develops digestive power and takes off the extra weight and fat. It corrects menstrual and other troubles related to reproductive organs.
Steps
• Lie on your stomach. 
• Bend knees, hold the ankles. 
• Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground. 
• Look up. 

Supta Padangusthasana(Reclining Big Toe Pose) 
Benefits
This asana gently stretches the hamstrings and calves. It also reduces back pain.
Note
Beginners may bend the left knee and bring the sole of the left foot to the floor if this is more comfortable.
Position of Readiness
Lie on your back with the legs outstretched.
Steps 

• Bend the right knee and hug it into your chest.
• Place a yoga strap around the ball of the right foot. Hold the ends of the strap with each hand.
• Straighten the right leg up toward the ceiling while holding tightly to the strap.
• Stretch the right leg upwards with the foot flexed, but keep the ball of the hip joint resting in the socket and both sides of your butt equally pressing into the floor.
• Keep the left foot flexed and the left leg pressing towards the floor.
• Hold for 5 to 10 breaths.

Ardha Chandrasana (Half moon Pose)

Benefits

It strengthens the abdomen, ankles, thighs, buttocks, and elongates the spine. It stretches the groins, hamstrings and calves. It also helps relieve stress and anxiety. It relieves backache, osteoporosis, sciatica, fatigue, indigestion, menstrual pain, constipation and improves circulation in the feet.

Steps
• Start with Trikonasana, with your left hand resting on your hip. 
• Slightly bend your right knee then move a bit forward.
• Move your right hand forward - a few inches from the toes of your right leg.
• Exhale and press your right hand and right heel into the floor for balance. Lift your left leg parallel to the floor. 
• Raise your left hand. It should be aligned with your right hand. Bear your weight on the right leg.
• Look up at your fingers. Stay in this pose for a few seconds.
• Stay in this position for 20-30 seconds. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana.