Yoga for Sciatica-3

Urdhva Paschimottanasana (Upper Western pose) 
Benefits
This asana shapes the legs and the thighs. This prevents hernia and cures severe back pains. It facilitates in maintaining balance and poise.
Steps
• Lie flat on the floor. 
• Bring the hands straight over the head.
• Stretch the legs straight, tighten at the knees.
• Breathe out and slowly raise both the legs together and bring them over the head.
• Inhaling slowly, have the fingers interlocked and clasp the soles, stretching the legs straight up with the knees tightened, resting the entire back on the floor. 
• Exhale and lower the legs towards the floor beyond the head by widening the elbows. While doing so try to have the pelvis near the floor as much as you can. The knees have to be kept tightened throughout.
• Slowly rest the chin on the knees.
• Remain in this position for about 30 to 60 seconds with even breathing.
• Breathe out and bring back the legs to the original position.
• Release the hands with an inhalation and bring the legs to the floor and relax.
Bharadvajasan, Salamba Sarvangasna (Shoulder stand)
Benefits
It stretches the spine, shoulders and hips. Also massages the abdominal organs and improves digestion. It relieves lower back ache, neck pain and sciatica pain. It relieves stress.
Position for Readiness
Sit on the floor keeping the legs straight out. 
Steps
• Shift over onto the right buttock, bend the knees and swing the legs to the left. Lay the feet on the floor outside the left hip, with the left ankle resting in the right arch.
• Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist the torso to the right, keeping the left buttock on or very close to the floor.
• Keep the left hand under the right knee and bring the right hand to the floor just beside the right buttock, or around the back of the waist, palm facing outward and if possible clasping the left arm. 
• Pull the left shoulder back slightly, pressing the shoulder blades firmly against the back, even as you continue to twist the chest to the right.
• The head can turn in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder.
• With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. 
• Stay for 30 seconds to 1 minute. Release with an exhalation, return to the starting point and repeat to the left for the same length of time.
Setubandhasana (Bridge Pose) 
Benefits
It is effective in promoting relaxation and reducing stress and mild depression. It helps in rejuvenating tired feet. Also strengthens back muscles, buttocks, and hamstrings. It massages abdominal organs and improves digestion. It stimulates lungs and thyroid.
Steps
• Lying on your back, bend knees and place feet together on mat and your arms on your side, palms on the floor.
• Lift the hips towards the ceiling, keeping your feet and palms flat on the floor.
• Maintain this position and move your arms over your head.
• Stay in this position for 30sec to 1 min.
Shavasna (Corpse Pose)
Benefits
This is the final pose of any yoga session. The body needs this time to understand the new information it has received through practicing yoga. Even though Shavasna is a resting pose, it’s not the same as sleeping. You should stay present and aware during the five to ten minute duration of final relaxation.
Steps
• Lie down with the back on the matted floor. 
• Keep your eyes closed. Keep arms a little away from the body, with palms upward. Legs are apart about 3 to 4 inches. 
• Keep the toes in the outer directions. Heels are facing towards each other. 
• Keep the whole body relaxed, part by part, mentally. 
• You can lie down in this condition 5 min to 10 min or as long as you desire.