Sciatica and the Psoas: Yoga Therapy Collection

0%

Course Outline

4.5 hrs to complete

Collapse all

Section 1
  • Join Doug Keller as he breaks down the causes of sciatic pain, symptoms of sciatic pain, and the relationship between the piriformis muscle and sciatica.
  • A tight or weak piriformis can lead to sciatic nerve pain. Learn which daily habits can lead to a tight or weak piriformis, as well as a quick exercise that you can do today to discover how tight/weak your piriformis actually is.
  • Discover why warrior I is an ideal pose for strengthening the piriformis and learn how to incorporate this strengthening work into a yoga practice.
  • Stretching the piriformis is just as important as strengthening it. Join Doug for a breakdown of two variations of reclining hand-to-big-toe pose and learn how to access an optimal stretch through the piriformis.
  • Join Doug as he guides you through another piriformis stretching posture: marichyasana III.
  • The final piriformis-stretching posture that Doug breaks down is pigeon pose.
  • Join Doug for a 15-minute piriformis maintenance class that balances strengthening and stretching and will help you learn how to incorporate what you've learned so far. Poses include: hand-to-big-toe pose, cat/cow balance, a supine twist, cow face pose legs, and more.
  • Learn how you can work with the piriformis at an even deeper level with this complete (25-minute) practice. Poses include: pyramid, revolved half moon, triangle, pigeon pose, seated half spinal twist, fire log pose, and more.
Section 2
  • In this 10-minute segment, Sandy explores the psoas: what it is, how it contributes to functional movement, and how it supports spinal integrity and stability. She also explores the relationship between the psoas and the diaphragm, the relationship between emotions and the psoas, and lifestyle habits that can lead to imbalances and tension in the psoas.
  • Sandy describes the yogic perspective on the psoas: its relationship to the four primal urges (food, sex, sleep, self-preservation) and how these primal urges relate to the "pranic hub," an energy center said to be rooted in the pelvis.
  • Sandy discusses the signs and symptoms of a shortened, weak, or tight psoas. In addition to reviewing the common causes of an imbalanced psoas, she also offers lifestyle tips that could help you ease tension in this area.
  • Practicing relaxation techniques is the first step to easing tension in the psoas. Learn how to connect to deep diaphragmatic breathing in a soothing, supported savasana.
  • Wind relieving pose is one of the best postures for lengthening the psoas. Sandy will teach you how you can use this asana to test for asymmetry in the body, as well as how you can modify it with a bolster and gentle movements to deepen your experience.
  • Low lunge can help soften and relax the psoas. Sandy will show you how to align this pose for optimal psoas release. She will also remind you to take prop options (blankets and blocks) if you desire extra support.
  • Explore a creative standing-balance exercise, supported by a block, that can help you find deep release through the psoas.
  • Now let's strengthen! Learn how to align leg lifts in a way that will specifically target the psoas.
  • Explore a propped and a propless variation of pigeon pose. Find ease and comfort as you soothe your psoas and hips overall.
  • Sometimes a tight psoas is associated with weak glutes. Learn a simple exercise to strengthen this area of the body and improve pelvic stability overall.
  • Learn the most optimal sitting posture for a healthy psoas.
  • This 40-minute asana sequence will include everything we have learned thus far and more. Sandy will offer alignment tips and prop suggestions to help ease not only the psoas but also the lower back.

  • A Short Sequence to Release the Psoas PDF

  • This 60-minute asana sequence will help you further release the psoas. We'll incorporate much of what we've learned so far as well as some new postures, including three-legged dog, side angle, boat pose, and more.
Section 3
  • Join Tiffany Cruikshank, founder of Yoga Medicine and internationally acclaimed yoga teacher, for a free anatomical breakdown of the psoas—an important muscle that is also often the source of pain, stress, and tension. In this class you’ll get: Tips for how to optimally stretch and strengthen the psoas. Simple techniques to relieve tension in the psoas. An in-depth exploration of the psoas and its vital functions.

Course Overview

You’ll love what’s featured in this collection:

  • Over 4 hours of video with Tiffany Cruikshank, Doug Keller, and Sandra Anderson, three of the world’s top yoga therapy teachers.

  • Easy to follow anatomical breakdowns on the root causes of sciatic and psoas pain.

  • Workshops on how to locate, stretch, and strengthen key muscles for relief.

Meet Your Teacher

teacher avatar image
Yoga International
This content is presented by one or more of the talented and dedicated staff members that we've worked... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.