Do these daily — or as needed — in a quiet space where you can relax.

🛏️ Tip: Use a yoga mat and pillow for comfort. Breathe deeply through each stretch — never hold your breath.

1. Piriformis Stretch (Seated Figure-Four)

How To:

Sit on the floor with both legs extended.

Cross your right ankle over your left knee, forming a “figure four.”

Gently press down on your right knee while leaning forward slightly.

Hold for 20–30 seconds.

Switch sides and repeat 2–3 times per side.

💡 For less intensity: Do this seated in a chair.

✅ Benefit: Releases tension in the piriformis muscle — a common source of sciatic irritation.

2. Knee-to-Chest Stretch (Supine Pull)

How To:

Lie on your back with knees bent and feet flat.

Bring one knee toward your chest, clasping hands behind the thigh (not the knee).

Keep the other foot on the floor or extend it straight.

Hold for 20–30 seconds, then switch legs.

Optional: Pull both knees to chest together for a full lower back release.

🚫 Avoid if it pinches your back — go slow and stop if pain increases.

✅ Benefit: Reduces pressure on lumbar discs and calms nerve signals.

3. Child’s Pose (Balasana)

How To:

Kneel on the floor, sit back on your heels.

Fold forward and extend arms out in front or rest them alongside your body.

Lower your chest toward the floor and relax your forehead on the mat.

Breathe deeply for 30 seconds to 1 minute.