Yoga Sciatique et Piriforme - 15 minutes d'étirements anti-douleur pour soulager

Introduction

This tutorial provides a step-by-step guide to a 15-minute yoga session designed to relieve pain associated with sciatica and the piriformis syndrome. The exercises focus on deep stretching and strengthening to alleviate tension in the hips and lower back. Suitable for all levels, you may want to have yoga blocks or cushions nearby for support.

Step 1: Prepare Your Space

• Find a quiet, comfortable space where you can practice without distractions.
• Gather any props you may need, such as yoga blocks or cushions, to enhance comfort during the stretches.
• Roll out your yoga mat to provide a stable surface.

Step 2: Warm-Up

• Begin with a few deep breaths to center yourself.
• Inhale deeply through the nose, filling your lungs, and exhale slowly. Repeat this for 1-2 minutes.
• Gently roll your shoulders back and forth to release tension.

Step 3: Seated Forward Bend

• Sit on your mat with legs extended in front of you.
• Inhale and raise your arms overhead.
• Exhale and hinge at your hips to reach forward, aiming to touch your toes or shins.
• Hold this position for 30 seconds, feeling the stretch in your hamstrings and lower back.

Step 4: Figure Four Stretch

• Lie on your back and bend your knees.
• Cross your right ankle over your left knee to form a figure four.
• Gently pull your left thigh towards your chest, feeling a stretch in your right hip.
• Hold for 30 seconds, then switch sides.

Step 5: Pigeon Pose

• From all fours, bring your right knee forward and place it behind your right wrist.
• Extend your left leg back, keeping the hips square.
• Lower your torso towards the ground for a deeper stretch.
• Hold for 30 seconds, then switch sides.

Step 6: Supine Hamstring Stretch

• Lie on your back and extend your right leg towards the ceiling.
• Use a strap or belt around the ball of your foot for support.
• Keep your left leg flat on the ground, and gently pull your right leg towards you.
• Hold for 30 seconds, then switch legs.

Step 7: Child’s Pose

• Kneel on the mat and sit back on your heels.
• Extend your arms forward and lower your forehead to the mat.
• Relax in this position for 1-2 minutes, focusing on your breathing.

Step 8: Cooling Down

• Gradually return to a seated position.
• Take a few deep breaths, inhaling through the nose and exhaling through the mouth.
• Reflect on how your body feels after the session.

Conclusion

This 15-minute yoga routine can help alleviate discomfort from sciatica and piriformis syndrome by emphasizing gentle stretches and strengthening exercises. Practice this routine regularly for best results, and consider consulting a healthcare professional before starting any new exercise program. Enjoy your journey towards relief and flexibility!