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
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 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 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, loving kind. I am glad I joined her classes.
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.
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 a 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.
"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 am a dancer, always in search of ways to improve my performance. I met Maria through a friend who works with her, and I am really happy I did. Over the years some abilities fade without us even knowing, as our bodies find ways to overcompensate.
Maria did one on one practice and therapy with me. After only a couple of sessions I was able to use my sprained ankle, and after five sessions I was fully back. And had corrected some limitations I acquired through overcompensation.
I would call this a happy ending with a bonus. I continue to work with Maria, to maintain the health and functionality. Her method works.
I strongly recommend Maria’s therapy and overall approach!
" 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."
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!
"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 practiced Yoga before, but have never found a teacher as dedicated and passionate as Maria. In my short time at Health Yoga, my posture, flexibility, strength and mind/body connection through breathing have all benefited from the practice. I have tried many classes and have enjoyed them all. If you have pain, stress in your life or just want the benefits of the yoga practice, Health Yoga is the place to go. Maria has extensive knowledge of the human body and the yoga practice itself, which makes her a very involved teacher in all her classes. She makes sure each class is tailored to the individual needs so that they truly get the full benefits while practicing. I always feel the day and my worries melt away after each class. My husband and I recently took a Partner Yoga session and we both thoroughly enjoyed our experience.
Thanks, Maria for all that you do, you are a wonderful person and a joy to be around. I love all your Yoga classes! "
"Maria is an advocate of a healthy mind and body. I've personally enjoyed working creatively with her to find ways to bring yoga into lives through a language and venue that invites and inspires. Her, experience and body of knowledge is a treasure trove that she is willing to share in the true spirit of yoga, and the connection we inherently have with the world around us."
"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!"
"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 a class, I always feel calmer and more relaxed."
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 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
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.
Joanne Elizabeth Oliver
"Great program for anyone suffering from pain. Great teacher. I really enjoy this form of yoga. Maria teaches all different yoga."
"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 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."