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There's no need to be shy; it's not only the advancement of years that can cause stiffness and pain in the hips. The mere fact that we walk upright places a lot of pressure on the hip joints and this is exacerbated by activities such as running and cycling. Add that to the reality that a lot of people have jobs which require them to be seated and immobile for long periods of time and you can begin to see the scale of the problem. This can lead to anything from the occasional twinge to the full-fledged deterioration of the joint. Hip opening poses are therefore in high demand and should be an integral part of any exercise routine. One of the best is the yoga pigeon pose.

How can the yoga pigeon pose help? Well, we'll get to exactly how it's done in a few minutes but for now what you need to know is that it involves a great deal of internal rotation and this stretches both the flexors and the rotators in the hip. This, in turn, helps to reduce the tightness in the tendons and muscles, thereby increasing the flexibility of the hip joint. One thing you do need to be careful of is that you don't push yourself too much and end up straining your muscles. It is easy to forget that this is an isolation exercise, but you need to pay attention to what your body is telling you. The yoga pigeon pose is not a difficult one to get into, once you follow the instructions precisely:

It is very important that you use an exercise mat so you can avoid any undue injuries to yourself. Start off on all fours, with your knees directly below your hips and your hands directly below your shoulders. Bring your right knee forward until it touches the inside of your right wrist. It is important that your right thigh remains parallel to the edges of the mat. Move your right foot upwards until it is directly below your hip. Do this slowly so that you can maintain your balance. Once you've done this, the next step is straightening your left foot out towards the back of the mat.

What you've got to do now is lower your pelvis towards the mat. You may be tempted to just lean forward in order to do this, but that's not a good idea as you can hurt yourself. It's better to move your hands back a little and then lower the hips. Ensure that your hands are firmly seated so that you don't cause any excess pressure on your lower back. Once you've gotten your hips into position, relax and take a deep breath. Now walk your hands forward and slowly lower your elbows to the floor, exhaling as you do so. This should relieve the tension in your hips but remember that you don't want to create any tension elsewhere, so be careful if you feel any discomfort.

Remain in the forward position for 10 - 20 seconds and then transition out of the position. In order to do this, you can move into the downward dog position and then repeat the exercise for the left side. A critical part of the yoga pigeon pose is keeping the hips level. If this isn't done, you'll be creating an imbalance between your left and right sides and you'll be negating the positive effects of the posture. With regular practice you'll find that any tightness you may have felt in your hips will be greatly eased and you'll have a better overall range of movement.

The symptoms for sciatica range from relatively mild to downright excruciating. The may consist of a burning sensation in your leg. Or a sharp pain in your lower spine. Or even a stabbing pain in your butt. All these and more symptoms can occur in anyone, but most often in people with lower back issues, the overweight and pregnant women. They become more prevalent as we age.

A large number of people, are suffering from this health condition called lower back pain. This can be traced to the activities they perform daily, which could be very challenging. You find yourself in most situations, either bending down, sitting, standing or lying down. If you find out the main reason why most people, occasional visit the hospital, you will discover that back pain is the cause. New studies, regarding the benefit of yoga in taking care of this condition have started surfacing. People who are aware of it, are taking full advantage of it.

Yoga poses can be very beneficial, but if they are not done accurately, their benefits will not be achieved. If you are just practicing yoga for the first time, it is important for you to get a qualified yoga teacher to work with. Pose alignment is very important, and that is what your yoga instructor will help you to achieve. If you want to strengthen and stabilize your lower back, the key in all postures is to maintain a small egg-sized curve, at the base of the spine. Yoga poses such as happy baby poses, as well as downward facing dog, become more challenging and more therapeutic, when you focus on holding an egg-sized lumbar curve in the spine, creating an extension of the spine.

Here are some examples of yoga poses for lower back pain.

1. Downward facing dog

This pose is excellent for back pain. It is one of the most ubiquitous poses of yoga, and also the most useful. When participating in this particular type of pose, the entire spine is stretched and decompressed. It also helps to lengthen the hamstrings and also promotes blood circulation.

2. Legs up the wall poses

This pose, gently stretches the hamstrings and lower back. During practice, ensure that you place a folded blanket or other support under the lower back. Also extend your legs up the wall, allowing the soles of your feet to face the ceiling.

3. Cat/Cow Pose

This pose is not just simple but very effective. It helps to bring flexibility into the spine, and it is also excellent for stretching the back, hips as well as the abdomen. It is also excellent for relieving lower back pain as well as sciatica.

4. The child's pose or supported child's pose

This pose is also very effective. It helps to align the spine and also take pressure off the lower back.

5. The reclined pigeon pose

If you are looking for a yoga pose that offers large amount of relief to back pain, the reclined pigeon pose has to come first. This pose, helps to stretch the spine, hips as well as inner thighs. It is known fact that tightness in this area can cause low back pain, so practicing this pose, will put you in a good position to avert the condition. The reclined pigeon pose, is also excellent for relieving sciatic pains.

Pay attention to the sensations in your hips and buttock. If it feels extremely uncomfortable, a shift in alignment may be required. Remember, the idea is to relieve tension, not to create additional tension in your joints.

To understand how yoga for sciatica can help you, it is important to understand what sciatica is in the first place. Sciatica is a painful condition resulting from compression, irritation, or inflammation of the sciatic nerve. This nerve runs from the lower spine down the back of each leg. Sciatica can be caused by an injury arising from a slipped disk, pregnancy, pelvic fracture, or tight muscles in your lower back, legs and hips. Often the discomfort is felt on one side of the body, depending on whether the right or the left nerve has been affected.

Pain from sciatica is characteristic. It usually radiates from the lower back down the leg or foot in a pattern that is characteristic of the way the nerve runs in your body.

Yoga Exercises and Sciatica Treatment

Yoga is a form of mind and body exercise that seeks to provide balance to your body. Some of these exercises can be used to reduce the pain associated with sciatica and even heal the condition completely. However, yoga exercises for sciatica are better suited as a rehabilitation option rather than an actual stand-alone treatment.

Yoga Poses for Sciatica

Not all yoga exercises work to cure a problem with the sciatic nerve. Only a few poses are suitable for this purpose. Some of the top poses for healing and restoration include:

- Half-moon. If your sciatica symptoms are caused by prolonged sitting or standing, this pose will bring you relief. It involves stretching of the outer leg to target the affected area.

- Seated spinal twist. This creates some movement in your lower spine, which relaxes the affected muscles, especially the piriformis muscle.

- Lizard pose. This pose opens up your hip region. It also offers a nice, relaxing stretch to your hip flexor muscle.

- Locust. This is a relaxing pose that unwinds tight muscles as well as strengthens them.

- Pigeon. This pose targets areas of sciatica discomfort in your lower back, thighs, and hips. This pose has a variation called Figure Four, which targets the piriformis muscle, which is one of the top causes of sciatica.

- Reclining big toe pose. You perform this pose with a bent knee. This pose focuses on stretching your lower back and the hamstring of your raised leg.

- Half wheel. This pose engages the hamstring and the glutes. These are some of the muscles commonly affected by sciatica.

These are just some of the yoga poses you can use to heal your sciatica pain. However, you have to do them the right way to get the relief you need.

Point to Remember

Yoga for sciatica can be successful in relieving the discomfort of sciatica and healing it completely. However, you need to remember that all these poses have to be comfortable for you to get the results you expect. You can modify the poses when necessary.

How often should you perform the poses to get the results you need? Well, practicing the poses a few minutes a day for a couple of days can ease the pain and, in some cases, eliminate the condition.

If the sciatica persists, you might be performing the poses the wrong way. You need to consult with a professional yoga instructor to find out how to perform these poses to your advantage.

A large number of people, are suffering from this health condition called lower back pain. This can be traced to the activities they perform daily, which could be very challenging. You find yourself in most situations, either bending down, sitting, standing or lying down. If you find out the main reason why most people, occasional visit the hospital, you will discover that back pain is the cause. New studies, regarding the benefit of yoga in taking care of this condition have started surfacing. People who are aware of it, are taking full advantage of it.

Yoga poses can be very beneficial, but if they are not done accurately, their benefits will not be achieved. If you are just practicing yoga for the first time, it is important for you to get a qualified yoga teacher to work with. Pose alignment is very important, and that is what your yoga instructor will help you to achieve. If you want to strengthen and stabilize your lower back, the key in all postures is to maintain a small egg-sized curve, at the base of the spine. Yoga poses such as happy baby poses, as well as downward facing dog, become more challenging and more therapeutic, when you focus on holding an egg-sized lumbar curve in the spine, creating an extension of the spine.

Here are some examples of yoga poses for lower back pain.

1. Downward facing dog

This pose is excellent for back pain. It is one of the most ubiquitous poses of yoga, and also the most useful. When participating in this particular type of pose, the entire spine is stretched and decompressed. It also helps to lengthen the hamstrings and also promotes blood circulation.

2. Legs up the wall poses

This pose, gently stretches the hamstrings and lower back. During practice, ensure that you place a folded blanket or other support under the lower back. Also extend your legs up the wall, allowing the soles of your feet to face the ceiling.

3. Cat/Cow Pose

This pose is not just simple but very effective. It helps to bring flexibility into the spine, and it is also excellent for stretching the back, hips as well as the abdomen. It is also excellent for relieving lower back pain as well as sciatica.

4. The child's pose or supported child's pose

This pose is also very effective. It helps to align the spine and also take pressure off the lower back.

5. The reclined pigeon pose

If you are looking for a yoga pose that offers large amount of relief to back pain, the reclined pigeon pose has to come first. This pose, helps to stretch the spine, hips as well as inner thighs. It is known fact that tightness in this area can cause low back pain, so practicing this pose, will put you in a good position to avert the condition. The reclined pigeon pose, is also excellent for relieving sciatic pains.

It is very important that you use an exercise mat so you can avoid any undue injuries to yourself. Start off on all fours, with your knees directly below your hips and your hands directly below your shoulders. Bring your right knee forward until it touches the inside of your right wrist. It is important that your right thigh remains parallel to the edges of the mat. Move your right foot upwards until it is directly below your hip. Do this slowly so that you can maintain your balance. Once you've done this, the next step is straightening your left foot out towards the back of the mat.

A common request in any yoga class is for hip openers like the Pigeon Pose. Although hip openers can be challenging, they are popular because they can also be very satisfying, both physically and emotionally.

Our hips tend to be extremely tight. Most people spend much of their day sitting which renders their hips joints immobile and reduces their agility. Also, everyday activities like walking and common sports such as cycling and running involve hip strength but not hip flexibility. Most of us lead very busy lives and this leads to stress. This stress in turn creates tension in our bodies and often results in further locking up our already tight hip sockets.

Incorporating Pigeon Pose into your daily routine will help you to unlock your hips, move with greater ease and relieve a considerable amount of tension.

This pose stretches the hip flexors and the hip rotators, providing a terrific solution to problems arising from hip tightness. Since it also requires internal rotation in the back leg and external rotation in the front leg, it will have a positive effect on your whole body, perhaps even allowing you to move more freely after consistent practice.

The Pigeon Pose isolates various muscles in the hips, reducing stiffness and increasing flexibility. It is this isolation of muscles that can make this pose so challenging. Be aware that there is definitely some physical work involved with the practice of this asana. The key is to bring your attention to and observe the sensations created in your body during your practice.

On your mat, go on all fours with your knees below your hips and your hands underneath your shoulders. Bring the right knee forward until it touches the right wrist while maintaining a straight line between the right thigh and the sides of the mat. Slowly move your right foot and shin toward the middle of your body until your foot is directly below your left hip. Straighten the left leg toward the back of the mat.

Don't lean forward but walk your hands back and lower both sides of the pelvis toward the mat. Keeps your hips straight and level as the pelvis releases. You can use a block or a folded blanket if you have trouble lowering the hips evenly.

Press the fingertips firmly into your mat and lengthen the sides of your waist as your hips continue to settle. This will help keep your lower back long and free from strain.

Inhale deeply and walk the hands forward as you lengthen in the midsection. Exhale as you fold forward and lower the elbows to the floor. The weight that is released in the hips can be adjusted by using the arms. Using the arms to support the body can ease any discomfort felt in the hips.

Pay attention to the sensations in your hips and buttock. If it feels extremely uncomfortable, a shift in alignment may be required. Remember, the idea is to relieve tension, not to create additional tension in your joints.

Keeping the hips level is vital in the practice of the Pigeon Pose. If the hips are uneven, an imbalance will result when you fold forward. To offset this, a folded blanket may be placed under the right buttock (if you are extending the right knee).

Keep the thigh of your front leg lined up parallel to the sides of the mat. Your front foot should be directly beneath your back hip. Bring your breath into your hips and observe the sensations running through them. Relax the muscles in your face and let go of thoughts appearing in your mind. Allow your body to melt to the floor as you continue to breathe into your hips.

If the sciatica persists, you might be performing the poses the wrong way. You need to consult with a professional yoga instructor to find out how to perform these poses to your advantage.

A large number of people, are suffering from this health condition called lower back pain. This can be traced to the activities they perform daily, which could be very challenging. You find yourself in most situations, either bending down, sitting, standing or lying down. If you find out the main reason why most people, occasional visit the hospital, you will discover that back pain is the cause. New studies, regarding the benefit of yoga in taking care of this condition have started surfacing. People who are aware of it, are taking full advantage of it.

Yoga poses can be very beneficial, but if they are not done accurately, their benefits will not be achieved. If you are just practicing yoga for the first time, it is important for you to get a qualified yoga teacher to work with. Pose alignment is very important, and that is what your yoga instructor will help you to achieve. If you want to strengthen and stabilize your lower back, the key in all postures is to maintain a small egg-sized curve, at the base of the spine. Yoga poses such as happy baby poses, as well as downward facing dog, become more challenging and more therapeutic, when you focus on holding an egg-sized lumbar curve in the spine, creating an extension of the spine.

Here are some examples of yoga poses for lower back pain.

1. Downward facing dog

This pose is excellent for back pain. It is one of the most ubiquitous poses of yoga, and also the most useful. When participating in this particular type of pose, the entire spine is stretched and decompressed. It also helps to lengthen the hamstrings and also promotes blood circulation.

2. Legs up the wall poses

This pose, gently stretches the hamstrings and lower back. During practice, ensure that you place a folded blanket or other support under the lower back. Also extend your legs up the wall, allowing the soles of your feet to face the ceiling.

3. Cat/Cow Pose

This pose is not just simple but very effective. It helps to bring flexibility into the spine, and it is also excellent for stretching the back, hips as well as the abdomen. It is also excellent for relieving lower back pain as well as sciatica.

4. The child's pose or supported child's pose

This pose is also very effective. It helps to align the spine and also take pressure off the lower back.

5. The reclined pigeon pose

If you are looking for a yoga pose that offers large amount of relief to back pain, the reclined pigeon pose has to come first. This pose, helps to stretch the spine, hips as well as inner thighs. It is known fact that tightness in this area can cause low back pain, so practicing this pose, will put you in a good position to avert the condition. The reclined pigeon pose, is also excellent for relieving sciatic pains.