YOGA FOR SCIATICA
Many people after experiencing episodes of sciatica fear to be active. The reality is that low-impact activity and exercise can help strengthen the area and prevent future attacks. There are several ways to minimize and manage flare-ups, and yoga is one of them. Regular gentle stretching can be extremely helpful along with maintaining correct posture.
Piriformis syndrome and lumbar disc herniation represent the majority of sciatica cases, and both will respond well to the stretches.
Sciatica stretches don’t mask the symptoms but address the cause of the problem: the impingement of the sciatic nerve. The stretches you will start to practice in class are the only solution to eliminating sciatica leg pain.
The yoga therapeutic approach is chosen to relieve contracted muscles and myofascial trigger points, hyper-constriction in the affected muscles; restoring proper biomechanics to the body and flexibility to the tissues; rebuilding strength and endurance.
If you are looking to take this class you will be asked to provide your medical history, current condition and what type of exercises you are practicing at the moment. The number of participants for this class is limited. Book an appointment and have a preliminary assessment before to start.
If currently, you are experiencing sciatic episode you will wait for the pain and inflammation to pass. The cause and currency of the problem must be considered before poses can be practiced!
This practice will help you to build a strong and supple spine; strengthen muscles to support the spine, brings flexibility in your hamstrings which plays a major role in relieving sciatica pain. Helps strengthen, align and stretch the muscles around your lower back, hips, and pelvis. A herniated disk does not always require surgery, and yoga can help you manage and reduce the problems caused by the herniation, sometimes even reducing the herniation itself. However, it’s important to check with your doctor about the severity of the herniation.
Releases tightness from the piriformis muscles. Relieves contracted muscles and myofascial trigger points, hyper-constriction in the affected muscles. Restore proper biomechanics to the body and flexibility to the tissues. Builds strength and endurance. Cultivates body awareness and helps you to give proper attention to your body.
At the mental level cultivates acceptance for the existing condition. Rises your commitment level; to have results it is needed to build a routine. When committing to the practice the benefits are easy to be obtained. Helps to become aware of the attitude you have towards sciatica condition; an attitude of determination and motivation allows you to have faith in healing. Takes you closer to the real feelings and frustrations you are experiencing, eliminating feelings of blame, shame, inadequacy, fear, and criticise. Helps you to open and express your feelings. Eliminates stress and fear related to thoughts like “ When next sciatica episode will happen?”. Develops a feeling of unconditional love and self-acceptance, as this is the best inner space from where healing can be generated. Leads to a greater state of self-awareness, body-awareness, and breath-awareness.
A Brief Outline Of The Routine
After careful assessment of every participant specific breathing exercises, warm-up, asana practice, and relaxation are designed to provide effective relief for chronic sciatica. Specific yoga poses and stretches for sciatica pain will help you to release the key muscles that are responsible for the tightness and pain in the area around the sciatic nerve. All poses can be modified to suit your needs. The class ends with relaxation and guided meditation.
Style driven from: Classical Yoga
Equipment needed: Comfortable clothes, water, mat
Time/ Location: See class schedule
When I first met Maria, it had been 5 months since double fracturing my spinal L4 vertebrae and I was in pain with very restricted movement due also to seized piriformis muscles and sciatic nerve strain.
Maria began working with me in one on one sessions 2 times a week. In each 90 minute session, Maria never left my side. Whether I was stretching, exercising or having deep massage treatments, Maria was “hands-on” with me at all times. She took great care in making sure I was benefiting from my therapy correctly and fully explained every step, what we were doing and why we were doing it. She also carefully planned out an exercise regime for me to do at home which I found extremely beneficial to my recovery. Many days I thought I wasn’t making progress and Maria always made me feel so reassured that recovery would come.
After 3 months, I have graduated from private sessions to Maria’s sciatica class. Mobility, pain, and flexibility have improved so much that I started this week working with Maria in a class setting. I have come to learn that my well being deserves all that Maria has to offer. She is a special gift whom I am very grateful for. Jane Malcolm
I have taken yoga classes and been to reflexology sessions with Maria and highly recommend both. I found Maria to be a very kind, encouraging, and knowledgeable yoga teacher; she gave helpful feedback and offered modifications that enabled me to go at my own level. I also found the reflexology sessions to be very gentle and soothing as well as an interesting opportunity to learn about the body; I really enjoyed going to repeat sessions.
I was referred to Maria by a neighbor. I met with her for treatment for my chronic Myofascial pain which had ramped up during late winter. We made an
instant connection. Maria is a very hands-on therapist who goes above and beyond.
She is very knowledgeable and goes about her treatment plan with a methodical
approach, working to make adjustments to the body to ease the pain. I also
received two reflexology treatments. I am so in awe of these treatments and the
total relaxation provided. I have never experienced such a feeling with any other
mode of treatment. I have no reservations about recommending Maria’s services.
I was referred to Maria by my partner after having second hip surgery. Most, if not all hip replacement recipients limp after surgery due to the muscles being cut & I was no exception. The three physiotherapy sessions allowed by OHIP were a good start in recovery but a far cry as to what was actually needed. Maria's assessed me & took over my recovery. Her attention to detail is second to none. She obviously has an engineering background & seems to understand all muscle & bone movements. This is beyond anything I have ever experienced. You would almost think she had X-ray vision to see how the muscles are moving & what is needed to strengthen the weaker ones. Within weeks; I was being told that I no longer limped & anyone who knows me, admit I have made a marked improvement. The woman is amazing in her chosen profession. Thank you, Maria; for a job very well done !!!
Maria was integral in my recovery and maintenance from a ruptured disk. She is the most qualified yogi I have met and carefully tailors the practice to each student's needs. Her classes are very accessible. You can be confident that you will avoid further injury and work towards health in her hands. Highly recommended.
I first visited Maria’s HealthYoga studio 2 1/2 months ago on the recommendation of a neighbor who had been successfully treated for a shoulder issue.
I used a cane to attend my first three sessions with Maria and since then have not needed it. Maria is thoroughly prepared for each class as we are working on improving the nerve network to activate and strengthen my leg muscle and improve my walking ability after hip replacement surgery.
I enjoy the gentle competent way Maria works with me and feel very fortunate to have found such an expert who is willing to share her knowledge and passion for overall health. She communicates calmly and clearly how the body works, is encouraging and nonjudgmental.
I feel very good about what I am doing toward full recovery.
Maria is truly amazing and so knowledgeable. She was recommended by my naturopath and I couldn't be happier. I have never felt so welcomed and relaxed. Her foot reflexology is absolute heaven. I started with private sessions which were so very helpful and Maria's touch was just what I needed.
I look forward to my yoga journey with Health Yoga!
I met Maria over 3 years ago when she started doing yoga classes at the Y!! I immediately loved her classes and attended them as often as possible!! Not only was she a creative and inspired instructor....she was a very nice lady as well! She kept her eye on everyone in the class and offered suggestions on poses so students got the most from their practice which I appreciated.
A year ago Maria opened her own yoga studio on Bath Rd and I am enjoying the cozy warm atmosphere that she has created there now. Having her own studio has allowed her to spread her wings and offer a great variety of classes as well as yoga therapy, reflexology, etc.
Maria is very perceptive and sees what is going on in the body very quickly. Her great hands can soothe the aches and stiffness so well.
I have always felt very fortunate to have met Maria!!❣
5 stars are seriously not enough! Maria at Health Yoga deserves SO much more than that. The private classes are always challenging but light-hearten, motivational but grounding, introspective and simply just led by an amazing instructor. I cannot thank you enough Maria for opening up a whole new side of myself that I was not in tune with.
I face sciatica and shoulder pain for a long time. I am from India visiting my son that leaves in Kingston. I was looking for a yoga place and came across Maria's Health Yoga. I joined and I am so glad that I did. I am in the right place with my sciatica and shoulder problems.
I feel rejuvenated after joining her classes; she gives personal attention to the problems. The therapeutic yoga she is providing is soothing and I am enjoying my stay with no aches and pains. Maria is a lovely person, a loving kind. I am glad I joined her classes.
I started to practice Yoga Therapy with Maria a few years ago for my flat feet pain and my knees. I have my right knee replaced.
Also, I have enjoyed Maria’s Chair Yoga classes for the last two years. Chair yoga can be adapted to accommodate any degree of disability.
Currently, I take one-on-one YT sessions to improve my feet, knee, hips, and spine mobility. For years I wasn't able to come down and stand up from the floor. The last two sessions I did it and practiced on the floor. I am happy with the progress I am doing.
Maria's confidence is contagious! I move now towards my goal with more ease. Her extensive study of yoga and her background as an engineer equip her well to teach many types of yoga. Maria’s gentle competent way has given me the confidence and ways to deal with my health issues.
Thanks for a great class today. Gail
I have recently started to work with Maria at HealthYoga to help with my fibromyalgia and to rebalance my body after open heart surgery.
I am delighted to write this review based on my experience with Maria. Not only is she immensely qualified, but Maria also provides an integrated approach to yoga and provides a “whole “ body and life program designed specifically for each student ‘s needs
In only a couple of months, I am seeing the benefits of Maria ‘s knowledge and support and I highly recommend HealthYoga to anyone looking for a professional and authentic teacher in a warm and relaxing atmosphere.
"Maria Mitea embodies a real mind, body and spirit connection in her yoga practice. She generously shares her deep understanding of how the breath, body, and mind should flow together from the very basic to advanced yoga positions. Classes are varied and provide just the right level of challenge for a broad range of yoga practitioners. During a yoga class, she will quietly spend the time with each student to provide additional instruction and knowledgeably adjusting as needed with the appreciation that each person’s practice is their own. Maria weaves insightful yoga philosophy into each practice guiding the power of your thoughts to a place of quiet reflection and well-being. I come away from her classes with my body feeling limber, refreshed and my mind rested. I would highly recommend taking yoga classes from Maria, you will be glad you did!"
Following a diagnosis of a torn shoulder ligament and unsuccessful visits to a physiotherapist, I attended Maria’s yoga ‘shoulder’ therapy classes. Prior to seeing Maria, shoulder pain persisted for more than a year, so I wasn’t optimistic about a quick heal. After about 2-3 months with Maria’s guidance, my shoulder is now functioning at 100% to what it was. I plan to continue with Maria for continued shoulder health and maintenance and highly recommend Maria and Health Yoga to others!
I have also met with Maria for Personal Yoga Therapy. With guidance on gentle movements as well as natural healing advice from Maria, my knee is also functioning as it was prior to an injury.
Maria’s Restorative Yoga is healing as her other modalities. I enjoy attending as a 'Nana and grand-daughter outings’. I would encourage anyone to explore any or all of Maria’s offerings. Her knowledge, attention to detail and holistic approach will serve you well. Namaste.
Maria is an excellent teacher and practitioner. She helped me get rid of my shoulder pain after a couple of months of yoga classes.
"I have attended several of Maria’s yoga classes and thoroughly enjoy them.
Maria has a broad and deep knowledge of yoga. She is able to communicate calmly and clearly what she knows. She can speak to how the body works on a physiological, emotional and psychological level. More importantly, she is encouraging a nonjudgemental practice and makes you feel good about what you are doing. At the end of the class, I always feel calmer and more relaxed."
Maria’s dedication to the study of yoga is brought forward to share with others in her class. She is attentive to your wellbeing, physically and therapeutically. I find the atmosphere calming and relaxing. Maria has helped me in many ways. I have become more aware of looking within myself for peace and strength.</p
I have been working with Maria, a Yoga Therapist, for roughly 4 months and feel a positive difference with my Fibromyalgia pain.
Maria's dedication and ability to work with any level student makes her service relaxing, enjoyable and beneficial.
I would highly recommend Maria's service for anyone suffering from chronic pain and fatigue.
Thank you, Maria, for your continued support and job well done!
"I met Maria over a year ago. During the course of that time, I’ve had a couple of signiﬁcant injuries including a pinched sciatic nerve. Maria’s understanding of human anatomy is extensive as is her ability to modify poses to suit the practitioner's needs. She adjusted movements to help strengthen muscles to decrease the possibility of reinjury. My posture has also improved signiﬁcantly since practicing with Maria. Maria has a gentle yet thorough approach to not only the physical aspects of yoga but also the spiritual and mental components. Her goal is to provide the best experience possible to both the brand new yogi or a yogi who has practiced for years. Because she has studied many styles of yoga, Maria is able to oﬀer guidance so you can decide which you want to pursue. On a personal note, I took breathing for granted before beginning yoga. I have learned how important it is when faced with situations that cause stress. Breathing can help lower your stress level if done a certain way. I consider myself extremely fortunate to have found such an expert who is so willing and able to share her knowledge and passion for yoga and overall health."
I took Yoga Therapy for sciatica with Maria, and she suggested that I would benefit from a sciatica group class. Currently, I attend her Monday yoga for sciatica and I am thrilled with the results in just weeks. My pain has diminished greatly and I would highly recommend these classes to anyone who wants to experience a life without pain.
Health Yoga is for everyone! From beginners to longtime yogis, you will feel so at home here. Maria's approach is so open-minded and nonjudgemental. I always look forward to the next available class. She guides you on your own personal journey of self-care, both physically and mentally. She is so gifted at simplifying while strengthening. There is much love and light present at Health Yoga.
Maria is very caring as well as gentle with her yoga therapy patients. I myself feel very blissful and relaxed after her treatments. I believe anyone who goes to Maria for yoga therapy will feel happy they did. Maria has a positive warm-hearted genuine way of treating people.
"If you are looking for a whole new yoga experience try one of Maria's classes. It is not a "one size" fits all practice. She is very knowledgeable and tailors the program to your abilities.
Personally, I am constantly dealing with shoulder, neck and hip issues that originate from my curling, golf, computer time and stress levels. I find this is a great addition to my other supports to keep me active and pain-free."
I have been practicing yoga for about 15 years. I have taken classes with Maria for the past couple of years and have learned a great deal. She is a very knowledgeable and skilled teacher, who exemplifies yogic philosophy. She is very careful about making sure her students are aligned correctly so that there is no risk of injury. Her classes flow well and provide an excellent challenge in a safe way. I highly recommend Maria as a yoga teacher!
"I have been very fortunate to have had Maria as a Yoga teacher. I have COPD (breathing problems ) because Maria is insistent on proper breathing techniques during practice I have found my breathing has improved. Thank You, Maria,"
" I started sciatica group sessions since February. My lower back, shoulders, and legs feel stronger and more flexible. I don't have any sciatica pain now. Maria is an expert on how to teach proper breathing. Practicing breathing feels very good, especially at night when I cannot sleep."