5 min Yoga for Sciatica Pain Relief (TOP 5 POSES)

Begin your journey with us today.
Download your favorite classes to watch and practice anywhere.
Start Your 7 Day Free Trial

$13.99 USD/month – cancel anytime.
Already a member? Login

Duration: < 15
Style: Sequences & Tutorials
Level: All Levels
Focus: Yoga for Tight Hips, Yoga Without Props
Teacher: Kassandra Reinhardt


Sciatic nerve pain can be tricky and painful. If it’s something you struggle with, here’s a simple 5 minute yoga sequence to help you alleviate this discomfort. Sciatica refers to inflammation or pinching of the sciatic nerve. You might feel this in your low back, in your hips, glutes and radiating down the leg. I’ll take you through 5 yoga poses for sciatica pain relief which will target your hips and lower back.

Please remember that sciatica nerve pain is different for everyone and the general rule of thumb with all health & fitness is that if something doesn’t feel good, don’t do it! If there’s pain while performing any of these poses please leave them out or reduce the level of intensity.

The five yoga poses for sciatica pain relief I’ll be guiding you through are:
– staff pose/dandasana
– seated twist/ardha matsyendrasana
– reclined pigeon/supta kapotasana
– reclined hand to big toe pose/supta padangusthasana
– bridge pose/setu bandha sarvangasana


  1. cghaznavi

    I really appreciate this class. I’ve had acute sciatica issues for six weeks now and have been looking for poses to help. I’ve searched and tried several classes but they were impossible for me (lying on my back, down dog, lying spinal twist etc.). This class was do-able and make me feel like I could embark on a journey back to recovery and regular strength.

    • Kassandra

      Amazing! And the best thing about these classes is it’s poses you can do on your own whenever you need them

  2. Clare Donohoe

    Thank you do much. Its an ongoing journey with my sciatica pain and im glad to have more poses to help. ๐Ÿ™thanks for thinking of us.

    • Kassandra

      Hope it helped you feel a bit better

  3. Anette

    loved this quick class, I feel much better! And love the inclusion of cats they enhance everything!

  4. Pat Weber

    I have been struggling with my sciatic on the left side for quite a while now. Hopefully this class will help. ๐Ÿคž๐Ÿผ

  5. Shirley Hoy

    21 years of suffering with sciatica and sacroilitis aswell as L5/S1 disc prolapse. This truly is the best pain management for me. Less medication, more meditation!! This is flow is lovely to help with those tinges. Thank you Kassandra ๐Ÿ’œ๐Ÿ’œ๐Ÿ’œ

    • Kassandra

      Oh wow! Thank you for saying so. I’m so glad it feels good

Submit a Comment