4. Forward Pigeon Pose

Forward pigeon pose is a great stretch for relieving sciatica pain, but it’s also a bit more advanced.  To start this stretch, start on your hands and knees and slowly shift your right leg so that your shin is on the ground and lying parallel. Then, extend your left leg behind you.  If it can go straight back, great.  If not, just extend it behind you in a comfortable way.  This might be enough of a stretch for some of you, so if so, stay here.  If you want to deepen the stretch, slowly start to lower your forearms to the ground.  You can use a pillow, or a few books for height if your forearms can quite reach the ground.  Hold this pose for at least 15 seconds, breathing all the while.  Repeat on the opposite leg, and then repeat the stretch as a whole a few times.