Yoga for Sciatica
Sciatica, prevent and treat.
This exercise consists of 3 parts, today we will practice Part 1 together.
Before your workout,
you can lie down and practice breathing with your lower abdomen
for a few minutes.
Here we lie down breathing with our lower abdomen like this
for about 1 minute.
It is breathing in 4 phases with the lower abdomen.
I repeat :
Inhale (Phase 1)
Compress (Phase 2)
Exhale (Phase 3)
And squeeze the abs (Phase 4)
You can also review this breathing technique
in many VIKUDO tutorial videos
on 4-phase breathing with the lower abdomen.
The 4-phase breathing with the lower abdomen is very important,
not only does it help us perform yoga poses quickly and safely,
it also helps us prevent and cure diseases effectively,
while improving health, both physical and mental.
Come on, now I invite you to move with me!
Hold your right knee or shin with both hands like this,
the rest of the body is naturally relaxed on the floor.
About 1 minute:
Slowly bring your right knee closer to your chest,
4-phase breathing with lower abdomen.
Normally,
Sciatica occurs on only one side of the hip with one leg on the same side.
Thus by practicing yoga poses,
You will find it very difficult to move the painful leg.
I hope you could overcome this difficulty!
Now slowly raise your head high,
move your chin towards your right knee,
Always breathe in 4 phases, with the lower abdomen.
Come on, let's rest our chin on our right knee for a few seconds.
Then lie back and relax for a moment.
If you are not able to practice such a complete movement at the moment,
you should also practice pulling your knees and lifting your chin,
to the best of your ability.
Now do the same for the left leg.
You should also know that, even for "healthy" people,
practicing yoga is also a great challenge.
not even passable in some people,
because even though yoga offers people many health benefits
but it also requires a great effort on the part of the practitioner
to overcome innumerable difficulties,
first of all are fatigue, difficulty and pain.
Therefore, for a sick person like you, I know that
the difficulties are much more, and much greater.
Now, slowly raise your head and bring your chin closer to your left knee.
Rest your chin on your left knee for a few seconds.
Lie on the ground for a moment
Come on, two hands behind the right thigh.
Straighten your legs vertically.
About 1 minute:
Two hands behind the calf.
Slowly move your hands to pull your right foot towards your head
If necessary,
you can also use a towel or a rope to help pull the foot,
and do it to your abilities.
Remember to always straighten your legs, don't bend your knees.
Combine stretching with breathing in 4 phases
through the lower abdomen.
Until your hands grab the heel like this,
we stop at this distance,
we don't have to try to put our foot down anymore.
Slowly raise your head, shoulders and upper back off the floor,
Slowly bring your face closer to your right shin.
Combine these movements well with the 4-phase breathing
with the lower abdomen.
We press the forehead against the right shin for a few seconds.
Let's gently put the foot on the ground with both hands.
Now we will do the same for the left leg.
When your hands hold the heel like this,
we continue to stay there for a while
About 30 seconds,
lift your head, shoulders, upper back off the floor,
slowly approach the left tibia.
Note, combine well with the 4-phase breathing,
with the lower abdomen.
Now if you could,
we press our forehead against the left shin for a few seconds
Both hands slowly support the leg on the floor
We rest like this for a moment.
Come on, let's get our knees up in the air, one before the other.
Now we put the right foot next to the left groin.
Hold your left knee or shin with both hands like this.
Now, with about 15 seconds, we do this simultaneously:
while pulling the left knee, lift the back off the floor.
The face slowly approaches the left knee.
Now, if you can,
we rest our chin or nose on our left knee for a few seconds
We lay down for a while.
and now we do the same for the other side.
About 15 seconds, in the same way as above,
Slowly bring your face towards your right knee.
If you are able,
we rest our chin on our right knee for a few seconds
Lie down as long as you want.
Please practice this part 1 well to practice part 2 more effectively.
Good practice and get well soon!
Goodbye and see you soon!