This position stretches the minute piriformis muscle, which sometimes causes pain when it inflamed from being pressed against the sciatic nerve. It’s a similar stretch that provides a release for the hamstrings, lower back, and muscles of the hip, if the leg being stretched is opened to the side. Raise your right foot as high as you can to stretch your right hip flexor. Raise them as high as you can so your spine is in a long line. Make your spine as long as you can. Bend your right knee and place your right heel as close to your right sit bone as you can. Bend your knees, placing your heels as close as you can to your bum. Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can. The posture can help to improve posture. Yes, using props can help deepen the stretch and prevent injury. Stretch your arms straight in front of you with your elbows slightly bent.

For this variation, lie down on your back with your knees bent and feet flat on the ground. Bend both knees and hold onto the outside edges of your flexed feet with your hands. Your knees should be directly over your ankles, so adjust your feet if you need to. Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet. Work on bringing your left fingertips toward the base of your right palm and then lift your elbows straight up toward the ceiling. Once you have the hook, reach your right arm up and back to clasp the left fingertips or wrist. If it's really easy, do a deeper bind around your right knee by holding your left wrist with your right hand, squeezing the top of your left leg with your left fingers (as shown in the photo). Here are tips to help you experience a deeper Seated Forward Bend. What is sciatica and how can yoga help? Tight, overused, or injured muscles can also cause sciatica.

These muscles play a significant role in flexing the hip joint, which is involved in many daily activities, such as walking, running, and climbing stairs. Engage your leg muscles and flex your feet. Shift forward onto your hands, lean the weight of your knees into the backs of your arms, and lift your feet off the ground. Bring your knees together and sink your hips back onto your heels. Reclined Pigeon Pose stretches your glutes and hips as well as the piriformis muscle. It lengthens and stretches your spine, promoting flexibility and openness in your hips, thighs, and lower back. Bring your right knee outward, past your hips, and flex your right foot toward your shin. Exhale, and place the outside of your right shin on the mat in front of you, with your right heel near your left hip. After five breaths, bring your leg back to the center and release it back to the mat. Stay here for five deep breaths, trying to keep your core strong and the pose steady.

Stay here for five deep breaths, then lower your hips to the floor. Place your palms behind your hips about six to eight inches away, with your fingers pointing toward your toes. Cross your right knee in front of your left knee and bend both knees slightly, trying to wrap your right toes around the back of your left calf. Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Stand with both feet together in Mountain Pose. Stay here for a complete breath and then repeat this pose with the right leg lifted. Stay here for five breaths, sit up, and repeat this pose on the left side. Stay here for five breaths, release, and then do the other side. Stay here if this is enough of a twist, or clasp your fingers together. Stay here or, if this is easy, fold your torso forward over your extended leg. Stay here with your hands resting on your hips or your right leg, or walk your hands out in front of you, allowing your torso to rest over your right knee.

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