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Twist gently to the right, maintaining a straight spine. Feel the stretch in your outer hip. After a few breaths, release and repeat on the other side, crossing the left foot over the right thigh and twisting to the left.
Pose 3: Reclined Pigeon Pose (Supta Kapotasana)
Now, lie back for Reclined Pigeon Pose. Cross your right ankle over your left knee, creating a figure-four shape. With your hands, draw your left thigh towards your belly while keeping your head and shoulders relaxed on the mat.
This pose is particularly effective for relieving sciatica pain by gently stretching the hips. After holding the pose, switch sides and repeat the same movement, crossing the left ankle over the right knee.