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Yoga for sciatica: Complete Yoga Therapy for Sciatica
Yoga for sciatica: Complete Yoga Therapy for Sciatica
This is the most comprehensive guide to yoga for sciatica pain. In this guide, you will learn everything you need to know about the practice and implementation of yoga therapy for sciatica pain. By regular practice of this yoga therapy for sciatica, many people have healed themselves.
As a beginner or an advanced yoga practitioner, you may have questions or difficulties in implementing yoga as a therapy for sciatica. This ultimate guide to yoga for sciatica pain will provide you in-depth knowledge of the topic.
This is the most complete guide available on the internet.
Table of Contents
What is sciatica?
Sciatica refers to a sharp, lightning-like pain which shoots down the back of the leg. The sciatic nerve runs down the back of each leg.
It supplies sensations to the skin and muscles of the back of the thighs, calves and soles. The sciatic nerve is the longest nerve in the human body.
This is why people experience sciatic pain in the buttocks, thigh or calf. The root cause of the problem lies in the lower back region.
Sciatic nerve and its Anatomy
The sciatic nerve is a combination of 5 individual nerves. These nerves originate from the lumbar and sacral spine (L4, L5, S1, S2, and S3). All these nerves are responsible for motor and sensory functions of the lower extremities. All five nerves combine together near the front of the piriformis muscle deep inside the buttock to form a sciatic nerve.
The nerve leaves the pelvis through the greater sciatic foramen, beneath the piriformis muscle. Further travels down the posterior thigh towards the foot.
You can experience sciatic pain/ irritation in different areas of the legs. This depends on nerve root impingement & compression in the lower back region. Following are the cases:
- Impingement & compression in sciatic root nerve emerging at vertebra L4 affects the thigh.
- Impingement & compression in sciatic root nerve emerging at vertebra L5 affects the ankle, top of the foot and big toe.
- Impingement & compression in sciatic root nerve emerging at vertebra S1 affects the bottom of the foot and the smaller toes.
- Combination of any, depending on compression in the lower back region.
What Are the Symptoms of Sciatica?
The symptom of sciatica can be active or passive. You can experience following common symptoms in sciatica:
- Lower back pain( Lumbar and sacral region)
- Pain in the buttock, back of the thigh, calf.
- Pain in the hip region.
- Burning pain and sensation in the ankle, heel.
- Pain in the rear side of the leg, while sitting.
- Weakness or numbness in the lower body.
- Pinching, tingling or burning down the leg.
- Reduced reflexes in your Achilles tendon and knee.
- A shooting pain that makes it difficult to stand up.
What are the causes of Sciatica?
Herniated disc
The human spinal column consists of thirty – three individual bones termed vertebrae. Vertebrae are stacking one on top of the other and supported by the thick and powerful spinal muscles.
The spinal discs are cushion-like, fluid-filled pads lying between each pair of vertebra.
A herniated disc occurs where the excessive strain comes on the lower back region, causing one of these discs to rupture and tear.
As a result, the jelly-like disc fluid inside protrudes outward and may impinge on a nerve root.
The most common sites of this painful and immobilizing injury are in the lower back at the L4-L5 or the L5-S1 discs.
Piriformis syndrome
In a human body, piriformis muscle connects the lower part of the spine (sacrum) to the thighbones (femur).
Involuntary contraction or tightening of the piriformis muscle creates pressure on the sciatic nerve (which comes into the gluteal region beneath the muscle) leading to sciatica.
Spondylolisthesis
Spondylolisthesis is a condition of the spine, where one vertebra extends backwards or forward in comparison to the next vertebra. The extended vertebra or bone impinges the nerves that form a sciatic nerve.
Spinal stenosis
Spinal stenosis is also known as lumbar spinal stenosis. In this condition spinal column narrow this creates pressure on the spinal cord and the sciatic root nerves in the lower back.
Yoga for sciatica: Complete Yoga therapy for healing sciatica
This therapy (yoga for sciatica) will cover different yogic techniques to target and heel affected muscles. But before beginning this yoga therapy for sciatica we recommend you visit your doctor.
Your doctor will help you to figure out your cause of sciatica. Getting an MRI and other relevant tests will help to figure out your present sciatica condition. Accordingly, you can choose the yoga practice/posture for your sciatica issue.
We recommend you to follow this practice slowly and mindfully. Overstretching or pressurizing any muscle can cause it to react strongly and move deeper into a contracted state creating even more discomfort. Approach this practice with caution and allow your body and your breath to be your guide.
Scientific research on Yoga for Sciatica
A study published by Research Gate “Efficacy of Yogasana in the management of Sciatica” claims that yoga therapy/ Asana helps in reducing the sign and symptoms of Sciatica.
In this clinical study 30 diagnosed patients of Sciatica of both sex, age 30 – 60 years practiced yoga therapy for a period of 30 days. Results of Yoga therapy for Sciatica were:
- 8% relief in pain from Sciatica.
- 80% relief in stiffness.
- 5% relief in pricking sensation.
Yoga for sciatica: Resting yoga asana for sciatica relief
In the acute stage of immobilizing pain, we recommend a prone (face down) posture on the hard bed.
Practice the following mentioned postures for the relief of pain in the acute situation.
- Makarasana (Crocodile pose)
- Advasana (Reversed corpse pose)
- Jyestikasana (Superior posture)
- Matsya Kridasana (Flapping fish pose)
Makarasana (Crocodile pose)
Resting in makarasana for extended periods reduces strain upon the disc and emerging nerve roots. It provides relief in pain and promotes healing.
How to do Makarasana (Crocodile pose)?
Instructions:
1) Lie flat on the stomach.
2) Gently raise your head and shoulders and rest the chin in the palms of the hands with the elbows on the floor.
You can keep the elbows together for a more pronounced arch to the spine. Separate the elbows slightly to relieve excess pressure on the neck.
3) Stretch your legs out with the toes facing outwards. Make sure your lower body is touching the ground.
4) Relax the whole body and close the eyes.
5) After some time, gently release the posture.
Advasana (Reversed corpse pose)
We recommend sleeping in Advasana and Jyestikasana for longer time to promote the healing process.
How to do Advasana (Reversed corpse pose)?
Instructions:
1) Lie on the stomach.
2) Then Stretch both arms above the head with the palms facing down. The forehead should be resting on the floor.
3) Keep your legs straight. Legs shall be hips distance apart or as per your comfort. Keep your head and spine in a straight line.
4) Close your eyes. Relax the whole body. Breathe natural and rhythmic.
Jyestikasana (Superior posture)
How to do Jyestikasana (Superior posture)?
Instructions:
1) Lie down flat on your stomach with the legs straight and the forehead resting on the floor.
2) Interlock the fingers and place the palms on the back of the head or neck.
3) Allow the elbows to rest on the floor. Relax the whole body and become aware of the breathing and body sensations.
4) Bring your awareness back to the body and gently release the posture.
Matsya Kridasana (Flapping fish pose)
Rest in Matsya kridasana with the affected leg drawn up to the chest. This relieves tension upon the damaged nerve roots and provides relief.
How to do Matsya Kridasana (Flapping fish pose)?
Instructions:
1) Lie on the stomach with the fingers interlocked under the head.
2) Bend the left leg sideways and move the left knee close to the ribs. Keep your right leg is straight.
3) Turn your arms to the left and rest the left elbow close to the left knee.
4) Rest the right side of the head on the crook of the right arm. You can adjust the position of head by moving it a little further down the arm for more comfort. This position resembles a flapping fish.
5) Relax in this posture as per your comfort.
6) After releasing the posture repeat the same on another side.
Yoga for sciatica: Yoga asana to strengthen the supporting back muscles
The basic yogic practices for sciatica are the backward bending asana. These postures strengthen the posterior ligament and muscles holding the disc in position. Further, they promote the flow of blood into the lower spinal region.
Practice backward bending asana slowly, gradually increase the time of the practice each day to restore spinal stability and regain a full range of back movement.
We recommend the following asana to strengthen the back to relief sciatica:
- Salamba Bhujangasana (Sphinx pose- Yin yoga)
- Seal pose (Yin Yoga)
- Ardha Shalabhasana (Half locust pose)
- Setu Bandha Sarvangasana (Supported Bridge- Yin Yoga)
Salamba Bhujangasana (Sphinx pose- Yin yoga)
This is a heart-opening asana that helps to breathe deeply. It provides a back band that can reduce your back pain and improves spine flexibility.
How to do Salamba Bhujangasana (Sphinx pose- Yin yoga)?
Instructions:
1) Lie on your stomach, bending your elbows at 90-degree angles and stacking your hands in front of your head. Keep your hands and forearms flat on the ground.
2) Rest your forehead on the ground and extend your legs fully behind you.
3) Press your forearms into the ground and slide your hands back to lift your head and chest. Make sure to align your elbows with your shoulders and spread your fingers wide.
4) Extend your tailbone towards your heels and pull your chest forward. Keep your body relaxed. Hold the posture for 2-3 Minutes. Deep Breathe through the nose keeping awareness on the body and thoughts. Slowly release the posture.
Seal pose (Yin Yoga)
This posture provides a deeper back band and also helps improve digestion. This posture helps to reinforce the natural curve of the lower back.
How to do Seal pose (Yin Yoga)?
Instructions:
1) Lie on your stomach, bending your elbows and keeping your hands and forearms flat on the ground in front of you.
2) Press your forearms into the ground to lift your chest and head, and fully extend your legs behind you.
3) Press your palms into the ground to lift your arms and chest off the ground opening your chest and pulling your shoulder back
4) Hold the posture for 2-3 Minutes. Slowly inhale and exhale (deeply) in the posture. Slowly release the posture.
Ardha Shalabhasana (Half locust pose)
This posture strengthens the lower back and pelvic organs, and provides relief from backache, mild sciatica and slipped disc.
How to do Ardha Shalabhasana (Half locust pose)?
Instructions:
1) Lie down on your stomach and keep your legs straight. Place your hand under the thighs. Make sure your palms are facing thighs.
2) Keep your spine straight with chin touching the floor.
3) Inhale and engage your back muscles and, lift your right leg up (As high as possible), without bending your knee. Make sure your other leg, is straight and in contact with the floor.
4) Hold the posture for few seconds and then slowly lower the right leg down while exhaling.
5) Repeat the same instruction on the left leg.
Setu Bandha Sarvangasana (Supported Bridge- Yin Yoga)
This posture is perfect for yoga beginners. In case if you suffering from lower back discomfort this pose will provide you relief. You will need a yoga block to practice this posture.
How to Setu Bandha Sarvangasana (Supported Bridge- Yin Yoga)?
Instructions:
1) Lie on your back and bend your knees, keeping your feet flat on the ground. Keep your arms at your sides flat on the ground and yoga block close to the right hand.
2) Press your feet into the ground to lift your hips off the ground.
3) Now position the yoga block on its long side and place it directly under the hips. Rest your hips on the block and relax your arms by your sides.
4) Hold the posture for 2-3 minutes, slowly breathe through the nose.
5) Gently release the posture.
Yoga for sciatica: Yoga asana to relieve tightness in lower back, hips & hamstring.
Yoga postures mentioned below will stretch and relax your lower back, hips, and hamstring muscles. Further, they will help with sciatica recovery and prevention.
These yoga postures will lengthen and stretch your spine, promoting flexibility and openness in your hips, thighs, and lower back.
We recommend you to hold the following asana for some time duration to get its therapeutic benefits:
- Supta Pawanmuktasana (Leg Lock Pose)
- Vyaghrasana (Tiger Pose)
- Supta Baddha Konasana (Reclining Bound Angle Pose)
- Supta Padangusthasana (Reclining Big Toe Pose)
- Utthita Parsvakonasana (Extended Side Angle Pose)
Supta Pawanmuktasana (Leg Lock Pose)
This posture loosens the spinal vertebrae and strengthens the lower back muscles. This is a perfect posture to relieve tightness in your lower back, hips, and gluteus.
How to do Supta Pawanmuktasana (Leg Lock Pose)?
Instructions:
To know the complete instructions of Supta Pawanmuktasana (Leg Lock Pose) click here: Yoga for Constipation: 10 Highly Effective Asana to Beat Constipation
Vyaghrasana (Tiger Pose)
This asana exercises and loosens the back by bending it alternately in both directions and tones the spinal nerves. It relaxes the sciatic nerves, relieving sciatica, and loosens up the legs and hip joints.
How to do Vyaghrasana (Tiger Pose)?
Instructions:
1) Position yourself into the table top pose (weight evenly distributed on hands and knees). Make sure your knees are directly below your hips and your wrists are below your shoulders.
2) Inhale and arch your back downwards, straighten the right leg,
Stretching it up and back, bend your right knee. While opening your chest, look up and try to bring your toe towards the back of the head.
3) Exhale and arch your back upwards, move your head and right knee towards the chest. Move the knee towards the nose and thigh shall press against the chest. Make sure your right foot is not touching the floor.
4) Repeat the same with the left leg to complete the posture.
Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana stretches the muscles of the thighs and hips. Further, it opens the pelvic region and it is helpful in sciatica and lower back pain.
How to do Supta Baddha Konasana (Reclining Bound Angle Pose)?
Instructions:
1) Lie down on your back and keep your legs straight.
2) Bend your knees and bring the soles of the feet together.
3) Hold your feet with both hands and gently move them close to your perineum region.
4) Place your hand beside the body or on your belly. Gently close your eyes keeping jaw relaxed.
5) Breathe deeply and slowly. Hold the posture for 10-15 minutes.
6) Slowly release the posture and then rest in Shavasana for some time.
Supta Padangusthasana (Reclining Big Toe Pose)
This posture stretches your entire leg from hamstring to ankle. It also provided a lower-body stretch without putting excessive pressure on your lower back.
How to do Supta Padangusthasana (Reclining Big Toe Pose)?
Instructions:
1) Lie on your back and bend your knees, keeping your feet flat on the ground.
2) Keep your shoulder, back of the head relaxed on the ground and arms beside the body.
3) Bend the right knee and bring it towards your chest. Now grab your yoga belt /strap.
4) Place your yoga belt/strap on the balls of the right foot and hold both ends of the strap with each hand.
5) Extend your right leg upwards (towards the chest). Make sure you keep your left leg straight & flat on the ground.
6) Keeping your shoulders grounded, slowly pull the yoga belt/strap to bring the right foot close to head. Do not bend the knee.
7) Hold the posture and breathe slowly & deeply. After 2-5 minutes release the posture and repeat the same on the left leg.
Utthita Parsvakonasana (Extended Side Angle Pose)
This posture releases compression of the hip joints and stretches the groins and hamstrings. It is a therapeutic pose for sciatica and low backache.
One should practice Utthita Parsvakonasana in a therapeutic manner rather than a traditional style for sciatica relief.
How to do Utthita Parsvakonasana (Extended Side Angle Pose)?
Instructions:
1) Stand at approx. 4-4.5 feet distance apart, with both the feet parallel to each other on the longer side of the mat.
2) Inhale: Lift your arm at shoulder level, palm facing down.
3) Turn your right foot out 90°, and the left foot slightly in (approx. 5°-10°).
4) Bend the right over the right ankle and place your right elbow on the right knee. Make sure your left leg is straight & engaged.
5) Inhale: Spiral open your chest and place the left hand on the left hip.
6) Hold the posture for 2-5 minutes.
7) Gently release the posture and repeat the same instructions on the left side.
Yoga for sciatica: Yoga asana to stretch the piriformis muscle
Weakness and inflexibility of the piriformis muscle lead to piriformis syndrome. The major cause of piriformis syndrome is sitting (immobility of muscle), which further leads to sciatica.
Following yoga postures will help to alleviate some of the symptoms associated with piriformis syndrome and sciatica. These postures will elongate stiff muscles and stretch connective tissue. This asana sequence will lengthen the piriformis muscles and their surrounding tissues.
We recommend you to hold the following asana for some time duration. This will apply mild, healthy stress on the joints and connective tissues.
Supta Kapotasana (Reclined Pigeon Pose)
Supta Gomukhasana (Reclined Cow Face Pose / Reclined shoelace)
Supta Parivrtta Garudasana (Reclining Eagle Spinal Twist Pose)
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Supta Kapotasana (Reclined Pigeon Pose)
This asana targets your hips, groin, glutes and your lower back. It releases the muscular stress of hips and lower back. This posture is also a hip opener and it also helps in sciatica relief.
How to do Supta Kapotasana (Reclined Pigeon Pose)?
Instructions:
1) Lie on your back and bend your knees, with your feet flat on the ground. Keep your arms on the sides with hands flat on the ground.
2) Slowly bring your right foot over your left knee and place your right ankle above your left knee.
3) Flex your right toes towards your right knee to relieve tension on the knee, gently push your right knee away from your body.
4) Move your right arm through the opening between your legs and reach your left arm around the outside of your left leg. Interlace your fingers just below your left knee.
5) Deeply exhale and pull your left thigh towards your abdomen.
6) Hold the posture for 2-5 minutes. Inhale and exhale slowly, steadily through the nose.
7) Slowly release the posture and repeat the same instructions with the opposite leg.
Supta Gomukhasana (Reclined Cow Face Pose / Reclined shoelace)
This asana targets the outer hips without placing too much pressure on your joints. This posture provides quick relief if you suffer from sciatica.
How to do Supta Gomukhasana (Reclined Cow Face Pose / Reclined shoelace)?
Instructions:
1) Lie on your back and bend your knees, with your feet flat on the ground. Keep your arms on the sides with hands flat on the ground.
2) Lift your legs off the ground and cross your right calf over your left knee. Make sure to align your knee in a line.Gently flex your feet towards your knees.
3) Grasp your ankles with your hands and bend your elbows to pull your legs closer to your abdomen.
4) Hold the posture for 2-5 minutes. Inhale and exhale slowly, steadily through the nose.
7) Slowly reverse out of the posture to the starting position and repeat the same instructions with the opposite leg.
Supta Parivrtta Garudasana (Reclining Eagle Spinal Twist Pose)
This asana provides a twist for hips and lower back, stretches the sides of the abdominal area. This posture increases the blood circulation in hips and legs (as you release the posture ). Further, it provides a nice stretch to the piriformis muscle.
How to do Supta Parivrtta Garudasana (Reclining Eagle Spinal Twist Pose)?
Instructions:
1) Lie down on your back with an erect spine and straight legs, gazing in front.
2) Bend your right leg and wrap it around the left leg. Make sure your right thigh is on the top of the left thigh and the top of the right foot should touch the calf of the left leg.
3) Press your left thigh with the right hand towards the floor and while exhaling twist your torso towards the left side.
4) Make sure your left knee & left foot are on the floor, your right leg is extended and your left arm is straight. Gaze towards the left side. Shoulders should be touching the floor.
5) Hold the posture for 1-2 minutes. Gently release the posture.
6) Repeat the same with another leg.
Ardha Matsyendrasana (Half Lord of the Fishes Pose),
How to do Ardha Matsyendrasana (Half Lord of the Fishes Pose)?
Yoga for sciatica: Techniques to accelerate the healing of sciatica
In addition to the yoga asana, we recommend you to practice some of the relaxation techniques to accelerate the healing process. These techniques will help in the regeneration/repair of damaged spinal muscles, disc, and ligaments. These techniques are:
- Relaxation through Shavasana or Yoga Nidra,
- Laughter meditation
- Breath awareness meditation
Relaxation
Each session of therapeutic yoga postures should conclude with deep relaxation for 15 or 20 minutes in advasana. Later on, relax in Shavasana. You can practice yoga Nidra for deep relaxation and healing.
Laughter Meditation
This is not a conventional method but still, it is very effective. You can practice laughter meditation or laughter yoga to accelerate the healing process. Laughter releases endorphins and natural morphine. It helps in reducing the intensity of pain. Therefore, it will help you in reducing pain and muscular spasms. You can read and learn about the benefits of laughter yoga over here: Scientifically Proven Benefits of Laughter Yoga
Breath Awareness Meditation
Movement of breath awareness in the spinal passage from mooladhara chakra (Root chakra) in the tail bone up to Ajna chakra (Third eye chakra) at the top of the spinal column is beneficial and effective in all spinal disorders, particularly slipped disc and sciatica.
You can practice this in any position with the straight spine. In the beginning, advasana will be suitable, later on, you can adopt Shavasana.
Yoga for sciatica: Dietary Recommendation to heel sciatica
A proper diet plays a vital role in relief from sciatica pain. Below are a few dietary recommendations that can increase the heeling rate for sciatic pain.
1) A light, the semi-liquid diet should be preferred. Vegetable soup is ideal. Khichari (pulse boiled together with rice or wheat) is also recommended.
This conserves vital energy, redirecting it toward the healing process.
A light semi-liquid diet prevents constipation. Constipation can become a major problem for bedridden patients. Constipation worsens and aggravates painful back injuries and rheumatic conditions.
2) As the condition improves, add rice, pulses, vegetables and wholemeal bread in the diet. Avoid heavy, constipating foods such as meat, cheese, and oily preparations.
3) People struggling with sciatica should adopt a magnesium-rich diet. Magnesium (Mg) diet enhances the recovery process. Research published by NCBI states Magnesium promotes sciatic nerve regeneration.
Following Magnesium-rich foods items should be included in the diet:
- Bananas
- Dried pumpkin seeds
- Black beans
- Avocado
- Dried figs
- Yogurt
- Spinach,
- Swiss chard
- Dark chocolate
- Apricots
- Fish
- Brown rice
Consumption of these foods items can help you heal sciatica.
4) Consumption of turmeric and ginger helps to reduce inflammation.
5) Food rich in vitamin C have anti-inflammatory agents, therefore they are highly beneficial for sciatica. Some of the vitamin C rich foods items are:
- Citrus fruits
- Lemon
- Amla (Indian gooseberry)
- Tomatoes
- Sweet potatoes
- Cabbage,
- Spinach broccoli
- Green and yellow vegetables
6) Consume 1-2 cups of green tea and amla juice (Indian gooseberry) per day. These acts as a natural detox with anti-oxidant properties.
7) Potassium plays an important role in managing sciatica since it helps neurotransmission. Potassium-rich food should be included in the daily diet. Potassium-rich foods are:
- Banana
- Potatoes
- Avocados
- Mushrooms
- Dark leafy greens
- Apricots
- Fish (salmon)
8) Hydrate your body. Drink at least 10-12 glasses of water every day. Make sure to add juices in your diet.
9) Food items rich in omega-3 helps in reducing the inflammation associated with sciatica. Hence you can include omega-3 rich food in your diet. Some of the omega-3 rich foods are:
- Cod liver oil
- Fish (salmon)
- Flax seeds
- Chia seeds
- Walnuts
- Soybeans
10) Include Vitamin B9 Rich foods in your diet. Some of Vitamin B9 Rich foods are:
- Asparagus
- Mushrooms
- Beans
- Peas
- Broccoli
- Orange juice
- Avocados
- Turnip greens
Yoga for sciatica: Home Remedies to promote healing of sciatica
1) Apply heat /ice pack on the affected area (your lower back & buttock) for 20 to 30 minutes every 3 to 4 hours until the pain is gone.
2) Rest in Shavasana & relaxing asanas to promote the healing process.
3) Try massage therapies on the affected region to promote the blood circulation.
4) Go for physiotherapy sessions. Physiotherapy along with yoga therapy increases the rate of recovery & healing process.
5) Maintain good posture while sitting, driving or standing. You can use back support cushion when you are in a sitting position.
6) Avoid constipation.
Conclusion
I hope you liked this post. Now I will like to hear from you. What did you think of today’s post?
Or maybe if you have a question about any of the yogic therapy for sciatica. Which of the above mentioned therapeutic technique you will try for your sciatica pain?
Let me know by leaving a comment below.
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About the Author: Sukhvinder Singh Chaitanya
Sukhvinder Singh (Chaitanya) is an experienced yoga teacher. (ERYT-500 & YACEP with 20,000+ hours of teaching experience) He is a master yoga teacher in Ashtanga Vinyasa Yoga, Vinyasa Flow, Hatha Yoga, Yin Yoga, Iyengar Yoga, Ayurveda & Laughter Yoga. He has been teaching yoga, laughter yoga & meditation all across the globe in teacher training programs, workshops & corporate sector for almost 10 years. He's the founder and director of the Yoga Chaitanya International Institute, a leading Yoga Teacher Training school in the world. He shares his expertise in his blogs and his YouTube Channels.
5 thoughts on “Yoga for sciatica: Complete Yoga Therapy for Sciatica”
Sir doctor told me spondylosis when I sit my lower back hurts what yoga Asana should I do?
Sir doctor told me spondylosis when I sit my lower back hurts, what yoga Asana should I do?
Sir doctor told me spondylosis I have spondylosis when I sit my lower back hurts what yoga Asana should I do?
Sir doctor told me spondylosis, when I sit my lower back hurts what yoga Asana should I do?
Sir doctor told me I have spondylosis when I sit my back hurts what yoga Asana should I do?