Yoga Health Secrets

Yoga for lumbago and sciatica

After the FORWARD BEND and the PRISM POSTURE, here is something easier. It is called the WEDGE POSTURE and it is particularly beneficial if it is performed after any forward bending exercise because it stretches the body in exactly the opposite direction and so relieves tension in the muscles.

Wedge Posture

1. Sit down on the floor with your legs outstretched, feet together. Place your hands behind you, palms down, and your fingers pointing away from your body.

2. Adjust the position of your hands according to your personal build and capabilities and then raise your body, keeping it as straight as possible until you are resting on your heels and your hands. Your body is now shaped like a wedge. Remain as this for a few seconds, and then relax. Repeat three or four times. Remember to perform the Wedge Posture if you feel any tension in your muscles after a forward bending exercise. It stretches, Umbers, and strengthens the lumbar region and its ligaments.

And now here is something new for you to try if you have sciatica. Tone up your sciatic nerve first with the Forward Bend, loosen those knotted muscles with the Wedge Posture and then sit down to do the GOMUKASANA or BULL POSTURE.

Many Yoga asanas are named after animals and it is usually easy to see why, but wherefore the Bull posture? If you will look at figure 23 perhaps it will explain. My feet are arranged on either side of me rather like the horns of a bull don’t you think ? This Sanskrit name is sometimes translated as Cow-Face Posture, but I feel that aesthetically it is all wrong to give this rather graceful posture such a name. Still names are not that important. What matters is to relieve your sciatica, so let us begin.

Bull Posture

1. Sit down on the floor, spine straight and legs outstretched. Bend your right leg and place it over the left one with your right heel against your left hip.

2. Bend your left leg and place your left heel against your right hip. You are now in the position I am demonstrating in figure 23 with your right leg uppermost.

3. Hold this position for as long as you comfortably can and then change over your legs so that your left is uppermost.

You will feel the stretch imparted to the sciatic nerve in the leg which is uppermost. If your sciatica is very painful I hope you will not try to force your legs where they will not easily go as this would cause you a great deal of pain and discomfort. Slowly and gently is the word here, practise a little each day and you will soon be able to execute a beautiful Bull posture. If any part of your leg or hip aches when you attempt this asana this can be strongly massaged with your fingers to bring relief. If you proceed with extreme caution this asana, more than any other with the possible exception of the Forward Bend, will loosen the sciatic nerve and restore elasticity.

If you do not suffer from sciatica regular practice of the Bull Posture will ensure that you never do. Your muscles in the lower half of the back will be strengthened so sufferers from lumbago will also find the Bull Posture of great value. When, after careful practice, you can perform this asana to your liking and can hold it in comfort for several minutes, while you hold it practise deep breathing with your eyes closed and your spine held straight. You will find it a valuable exercise in the calming of the mind, and this calmness should be reflected in the serene expression of the face.