(tranquil sitar music)
- Satnam, yogi, and welcome back
to our self-healing program.
Today, we're gonna work on avoiding sciatica.
Now, that's a very unpleasant problem,
especially if you have it already.
But it's good to prevent it because you don't want the pain.
It's usually associated with the lower back pain
and then goes all the way, either one leg or the other,
sometimes even both.
And it's a shooting pain
that really, really gets you kind
of short of breath when it hits.
So we're gonna do an exercise,
which is very good
to release that
and really help you prevent as well
by allowing the blood flow going through the legs
and allowing to relax the lower back.
So we're gonna do it in two ways.
I'll give you two options.
So if you're stronger, you do the full version,
and if you feel that probably today's the day
you wanna have some support,
that's absolutely fine.
So the first version,
I'll bring that for the supported version.
So the first version is you come lying on your back
and you're gonna lift up into shoulder stand.
And then from here,
making sure you actually are on your shoulders,
you're gonna open up the legs
are wide as you can.
It's such a beautiful way of stretching
and it's very light on the legs.
It's very liberating in a sense.
It does require you to be strong
at the abs and your upper body to hold the posture.
(inhaling)
And from here, we're gonna start breath of fire.
(huffing)
While you're doing this,
if you're struggling getting into this posture,
or you prefer to be gentle to yourself today,
that is absolutely fine.
Nothing wrong with allowing your body
to take it easy from time to time.
Bring the bolster right next to your buttock
and then slowly, slowly,
you're gonna come on top with your buttocks on the bolster.
And come back.
So you're gonna have this very sweet, supported inversion
and from here, you're gonna open up the legs.
You get the same sensation in the legs.
It's just less of an inversion
that you're gonna get here.
And again, you carry on with your breath of fire.
(huffing)
(meditative music)
(huffing)
Inhale, bring the legs up
and slowly, slowly come down.
If you're on the bolster, move the bolster to one side.
And just relax on your back.
You can go into full Shavasana.
(exhaling)
And relax, let it go completely.
(meditative music)
(inhaling)
Inhale and exhale
and when you're ready,
you can roll back and forth and come sitting.
(exhaling)
Beautiful.
Thank you for practicing with me today.
Hope you've enjoyed it.
Satnam.
(tranquil sitar music)