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Yoga Sequence for Lower Back, Hamstrings and Hips to Avoid Sciatica

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Yoga Sequence for Lower Back, Hamstrings and Hips to Avoid Sciatica: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Bound Angle Forward Bend (Baddha Konasana Uttanasana)
    A. Begin by sitting with the feet placed in front of you in Namaste bending the legs at the knee, in Baddha Konasana.

    B. Starting with the lower back poses, to slowly open the nerves and the muscles at the base of the spine.

    C. Stretching the spine upwards, throwing the chest out and pulling in the tummy and as you hold the feet with your hands, take a few breaths here to connect with your body.

    D. Inhale and raise the spine and chest up and as you exhale, go forward with the torso and reach for the floor with the arms stretched out in front of you as you bring the face down to touch the floor, in Baddha Konasana Uttanasana.

    E. Watch for the stretch at the lower back and the hips, and begin a slow deep inhalation and exhalation, making sure as you exhale you stretch out forward deeper.

    F. The idea of this pose or posture is to start slow with the lower back and ensuring the prana flow is smooth and easy. Remain here for about 12 breaths if possible or fewer depending on one's body capacity.

    G. Inhale and raise up and sit straight extending the spine and relax the hips.
  • Half Cow Face Pose Variation Forward Bend (Ardha Gomukhasana Variation Forward Bend)
    A. Releasing from Baddha Konasana Uttanasana, stretch the legs out in front of you and take a few breaths there.

    B. Inhale and bring the right leg bending at the knee and place it over the left thigh, placing the right foot on the floor close to your left hips or thighs.

    C. As you exhale take the torso forward while resting the elbows on the floor in front of you. Here in Ardha Gomukhasana Variation Forward Bend, the pressure at the hips along with the hamstrings helps to contract the muscles at the buttocks and the hamstrings improving the blood at the sciatic nerve.

    D. Seated on the floor on one hip improves the flexibility of the hips and the lower back too, and hence this pose acts as a great way to keep the nerve fit.

    E. Remain in this forward bend for about 8 breaths and as you exhale watch for the stretch at the hips and the hamstrings, and go deeper forward with every exhalation.
  • Sitting Swan Pose
    A. Moving form the variation of Gomukhasana, counter movement of the hip and the lower back becomes essential while still contracting the hip and lower back muscles.

    B. Inhale and bend the left knee placing the left foot on the floor while the right foot remains on the left thigh, place the hands on the floor behind you, taking the torso stretched out behind and gaze upwards.

    C. Here in Sitting Swan Pose, the gentle pressure at the hips and the lower back acts as a counter movement to the previous pose.

    D. Raise the chest up while taking the shoulders behind you and take the gaze upwards feeling the deep stretch at the hamstrings also.

    E. Remain here for about 6 breaths and with every exhalation thrown the left foot closer to your while you gaze upwards.
  • Half Cow Face Pose Variation Forward Bend (Ardha Gomukhasana Variation Forward Bend)
    A. Release from Sitting Swan Pose and sit straight stretching the legs out in front of you while extending the spine upwards in Danadasana.

    B. Inhale and bring the left leg bending at the knee and place it over the right thigh placing the left foot close to the right hip or right thigh on the floor.

    C. Inhale again and as you exhale go forward with the torso while resting the elbows on the floor in front of you and remain here for about 8 smooth long breaths.

    D. Feel the stretch at the lower back, hips and the hamstrings while in this posture.
  • Sitting Swan Pose
    A. Release from the variation of Gomukhasana and repeat the instructions as per 3 above and go into Sitting Swam Pose.

    B. Inhale and bend the right knee placing the right foot on the floor while the left foot remains on the right thigh, place the hands on the floor behind you, taking the torso stretched out behind and gaze upwards.

    C. Here in Sitting Swan Pose, the gentle pressure at the hips and the lower back acts as a counter movement to the previous pose.

    D. Raise the chest up while taking the shoulders behind you and take the gaze upwards feeling the deep stretch at the hamstrings also.
  • Eye Of The Needle Pose Variation Ii (Sucirandhrasana Variation Ii)
    A. While the back gets its gentle massage, go down completely in supine position from Sitting Swam Pose, while the left leg is still on the right thigh.

    B. Stretching your arms out on the floor close to your body, remain in supine, feeling the stretch at the left upper thigh and the left hips at the hip joint.

    C. Going into Sucirandhrasana Variation II pose, from Sitting Swan Pose, gives a deeper stretch to the hamstrings and the hips while the lower back is supported.

    D. Remain here for about 6 breaths and go deeper, pulling in the right foot close to your hips with every exhalation and pushing the left knee downwards while the leg is still resting on the right upper knee.

    E. Make sure the hips are not lifted too much, and the lower back does not form an arch. The entire spine should rest close to the floor as this ensures the gentle massage to the lower back with fresh flow of blood is attained.

  • Eye Of The Needle Pose Variation Ii (Sucirandhrasana Variation Ii)
    A. Release the left leg and stretch out completely in supine resting the back on the floor and take a few breaths here.

    B. Inhale and bend the legs at the knee and raise the right leg and place the right foot on the upper left knee feeling the stretch at the right hamstring and right side of the hips.

    C. Watch the breath while you are in Sucirandhrasana Variation II, and feel the stretch and remain in this posture for about 6 breaths.

    D. Make sure the weight of the foot on the knee does not hurt the knee in this pose. Also ensure the balance of the foot on the knee is attained, and if one feels the foot is slipping, one could hold the ankle which is placed on the knee for better support.

    E. Release and stretch out the legs completely and relax in Savasana.
  • Reclining Eagle Spinal Twist Pose (Supta Parivrtta Garudasana)
    A. While in Savasana, take a few breaths and relax the spine completely.

    B. Inhale and interlock the left leg over the right leg close to the thighs, while supporting the left foot behind the right calf.

    C. Exhale completely and with another inhalation, bring the interlocked thighs towards the right side twisting the hips and bring them to relax on the floor. While doing this turn towards the left with your head and extend the left arm out on the floor at shoulder level.

    D. Here in Reclining Eagle Spinal Twist Pose, the interlocking of the thighs gives a twist to the hips with the muscles and the nerves put to work from the base of the spine close to where the sciatic nerve begins.

    E. Remain for about 6 breaths and make sure the breathing helps you feel the stretch at the twisted side of the hips and with every exhalation, turn further towards the right raising the knees up to the chest.

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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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