Stop Stretching Your Sciatic Nerve! (Yoga Anatomy Lesson)

WATCH THE LOW BACK PAIN & SCIATICA MASTERCLASS:
www.shapeshiftwellness.com/LB...
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❌ Paschimottanasana is NOT a hamstrings stretch! It's a sciatic nerve (and spinal cord) tensioner!
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❗️Stop stretching your sciatic nerve! Yoga poses are commonly geared towards hypermobility and this is a great example of how a lack of anatomical understand leads to unintended side effects. Now, there is actually a therapeutic use for nerve tensioners and nerve gliders, but that's not what yoga people are doing! They are just taking their stretches to the MAX, and don't understand that this "stretching sensation" is actually coming from stretching NERVES, not muscles!
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👩⚕️ Besides, since nerve tensioners have a tendency to irritate nerves and when done excessively or forcefully they can lead to "sciatica"-like symptoms, we really should leave the prescription of such exercises to the chiros and physical therapists out there.
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🧠 IN BOTH POSES ABOVE, the pelvic angle is EXACTLY the same. The knees are straight. THerefore the length of the hamstrings is the same. Because of this, when you bow down to touch the head to the knees, and grab your toes and pull them to your face, you are NOT putting additional stretch on the hamstrings! You are just stretching your spinal cord and sciatic nerves!
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❗️If you feel extra stretch sensations when you bow your head or grab your feet/toes, or if you think you're stretching your hamstrings but you feel it in your feet, calves, back, spine, or head, or if the stretching sensation feels warm, hot, tingling, shooting, electric, or similar, then you are NOT stretching a muscle, you're stretching a NERVE.
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ANOTHER VIDEO YOU MAY LIKE:
HOW TO DO SCIATIC NERVE FLOSSING | Yoga For Sciatica
• How to do Sciatica Ner...

[@ShapeshiftWellness]

LEARN HOW TO DO SCIATIC NERVE FLOSSING: kzbin.info/www/bejne/gpTSf4Juba1oZsk

[@JobBouwman]

Great message, but please be more focused during presenting. Video could be done in under five minutes.

[@LivingDead53]

well, thanks for the info. I put my hands flat on the floor and stretch throughout my legs. It feels good afterward. I can't do a horrible pose due to fat protecting me from my own stupidity, it seems. Yeah, I've cried a couple of times after doing that. I know I need to build muscle to get better at it. I don't know if iron pills will help me, but I pop up anemic all of the time. I can't separate it from my fat belly though. I tried jogging last summer and learned that was a bad idea.

[@miguerys9503]

@@JobBouwman I think you would like Dr.Huberman channel then.

[@user-gi4yx3wk8k]

It is the wrong way to do the asana. Learn from a qualified yoga teacher, thanks.

[@TopLob]

You didn't really seem to say *why* we shouldn't stretch the sciatic nerve though. You say it's not *needed* to stretch the hamstrings, but my question is: Why exclude something and only stretch one specific muscle at a time? What if I want to stretch more than just one muscle at a time? Why wouldn't stretching more things at once be beneficial? I interpret this video as trying to say we *shouldn't* stretch the nerves, but you don't explain the reason very clearly. You're just saying this position stretches the nerves, and that it's not *needed* for a hamstring stretch. I understand the details, but not the reason. It sounds a bit like someone saying I don't need to make soup to rehydrate, that I should just drink water instead, while sort of implying there's something bad about soup. I want to know why I shouldn't eat soup (ie. stretch the nerves).

[@MrPanSzymon]

I know this video is not about that, but yoga is so much more than just being flexible and able to stand on your head. It's being able to focus in the moment, to be aware of your breath, your body and mind, to calm down while its getting demanding and not only during the session, but later in the day as well. It's a lifestyle, a philosophy, sorry for being a yoga-nerd, all the best for everyone that read this.

[@ShapeshiftWellness]

I 100% agree with you! Unfortunately however, since most people doing "yoga" are doing a lot of stretching and poses, I want to help them explore movement in a safer and more effective way.

[@tarekelias463]

I can feel you are trying to spread a positive message, and indeed, yoga is truly amazing! 😂

[@portisdead8906]

​@@ShapeshiftWellness and thank you for that, I myself as someone who does yoga and also enjoys studying anatomy really found your video useful!❤

[@nathanfreeman7362]

It helps develop your fascia too which is a pretty big deal if you get into something like qi gong

[@thomasvaz3047]

Fun fact: The first yogis praticed that way of life to master one position! The ancient pratice would view the modern ocident yoga as a weird contortionist exercise

[@nesekaba]

I'm thankful my first yoga teachers were very well trained. They always emphasized lengthening the spine, that there was no value in rounding over and holding. They also cautioned any and all neck and head movements to be soft and gentle. Since those first instructors, all other instructors' classes I've been to have had their class in stupid dangerous poses for no reason. It's so frustrating.

[@ShapeshiftWellness]

I have a hard time going to public classes and listening to the ridiculous things most teachers say.

[@ert2502]

Who was your first teacher?

[@Naisavrein]

My main yoga teacher is also a qualified dance teacher who is great both at teaching technique and variations for people’s different bodies to keep us all safe.

[@tiagodagostini]

Up to a point.. if you have severe shortened hamstrings some minimal bending is good, because you likely do not even walk properly.

[@ixchelssong]

@tiagodagostini I think a point to take away from this is that, in order to stretch the hamstrings, lengthening the back (not curving) is the way to go. OR, I should say he said, curving and pointing toes or lengthening back and reflexing foot/toes is better than both at at a time. Also, the goal shouldn't be to get the head to the knees, it is rather to reach toward the knees with your chest, but not to the point of pain. It's fine if you can only bend forward that way very little. With regular practice, (a general) you will get closer, with time.

[@MovementbyDavid]

I find nerve tensioners to be EXTREMELY useful for range of motion outside of therapy. Most studies that I have seen that do not advocate nerve stretching usually do a high speed, heavy weight nerve stretch on animals to cause injury, then say “see this is bad!” The anatomy is great, but the conclusion is something I disagree with. Nerve tension is a tool to use. Not a scary thing to avoid.

[@salj.5459]

I just watched that video of yours

[@Acegamingzone1]

true

[@brianlamptey4823]

I came here to mention your video lol

[@Ceolis]

OMG I SAW THIS COMMENT AND DIDNT REALIZE IT WAS YOU DAVID! LETS GOOOOO DAVID IN THE WILD

[@ajanmadas]

there are studies that find nerve stretching beneficial

[@anneso_yoga]

As a yoga teacher myself, I appreciate this kind of information. I've seen some teachers teaching this pose, and truly I can feel what you mean by "stressing the nerves." grateful for these insights, I am always looking to educate myself more on the anatomy of yoga , especially before teaching to others. I believe it is important to not put others' health at risk, and rather bring joy and relief to them. Thank you!

[@ShapeshiftWellness]

Thank you so much for watching! That's exactly why I've made so many online yoga anatomy courses! We need to do better as yoga teachers! If interested, here are all of my yoga anatomy courses: courses.shapeshiftwellness.com/collections/movement-sciences

[@ursulavdvelden.2053]

As a yoga teacher myself. Always stay soft. Stay in your windows of upertunitie. Stretching is not yoga. Yoga is not stretching. That will harm you. When doing daily. Ore often. At the end. Let the breathing be your stretch. Yoga is unite the breathing whit the movements. And the mind. It’s not insta gymnastic. With difficult pushing poses. Stay soft. And focus more on the breathing. Less on flexibility. It’s not circus. Yoga is a life style. And soo mutch more. The west kidnap it. And make ballet out of it 🙏🏽 namaste

[@hqcart1]

I was able to enhance my streatch only by using the pose he said it was bad. not sure if this dude's study is authentic or he just made it up without any source.

[@ixchelssong]

@ursulavdvelden.2053 Also, for I don't know how long now, every class I've looked into emphasizes heat and/or speed, which is in direct opposition to what I first learned, and also is something to avoid for me because of a medical condition .

[@ixchelssong]

@hqcart1 He didn't say it was always bad, it depends on what you want to achieve.

[@Crayshack]

I had an instructor say that people do the rounded version because they will see how low people with high flexibility can get their head while keeping their back straight, and will think that getting the head lower is the key to a better stretch. In fact, keeping your back straight is the key. It just so happens that if you stretch right and do it regularly, you can get your head pretty low.

[@jaymelhuillier]

Dance teacher here! This makes SO much sense. I have always hated the sciatic nerve stretch, not knowing why i didn’t like the way it made me (and a lot of my students!) feel. Thank you so much for this helpful information!

[@ShapeshiftWellness]

Glad it helped!

[@cockeyedoptimista]

Do people actually call it the sciatic nerve stretch? Kudos for teaching dance; I love dance, more then yoga.

[@ab4690]

Oh man!! This explains why I hurt every time I do yoga!! So many of my injuries are caused by my pushy instructors , I am wiser now . Thanks!!

[@ShapeshiftWellness]

I hope I can help you find a more enjoyable and less painful yoga practice to explore!

[@hrodvithit]

Always meet your own edge. I have found some instructors can carry a lil too much ego. Flexibility takes time and there's only one speed to go at; your own.

[@mmm.mmm.mmm.]

yeah man, pretention lives strong in yoga - especially unprofessionals. push back and keep your own autonomy. Your body is yours, and you're going to die with the pain you're forced to cause yourself. Take care.

[@rocky1raquel]

Wow, I’ve never met a “pushy” yoga practitioner… they always “invite” you to try this and not push yourself. I DO however, often find those marathon-type peeps that make it a competition, push themselves to be the best and end up injured. it’s should only be yourself and whatever mobility is available to you in that day. And yes, yoga is much much more than stretching… it is therapy for every system and organ in the body.

[@irenedagostino9203]

Yoga teacher aren’t pushy at all if you feel that way change teacher. I healed myself from the impossible thanks to yoga including the worst sciatica 🎉

[@Naisavrein]

Tip if people do want to get deeper into the stretch (and other similar ones) - don’t think down, think up and then along. Down leads to the rounded back etc. It’s tempting so you feel like you’ve achieved more, but resist that temptation! Up and along, not down. Can’t touch your toes that way? Doesn’t matter. You’re visualising reaching beyond your toes, anyway!

[@ashokmhatre1619]

Hi, I am trained yoga instructor from one of the premier institutes from Bharat. I appreciate the video .Yoga is not just about attaining final pose, but about right process of attaining pose.Unfortunately many of the instructors insist on attaining final pose( some by means of external pressure also),which is absolutely wrong and something goes wrong or one dpes not get desired results ,yoga is blamed.. Yoga is about process to attain final pose and not about only final pose.

[@ShapeshiftWellness]

Thanks for sharing!

[@RootinrPootine]

He literally said “not a fan of stretching”. Stretching does not address the underlying cause of the lack of mobility

[@ZCBeats1]

Yeah stretching is working your flexibility, but flexibility is only your ability to get into a position, not necessarily being strong and effective in that position. That’s what mobility is I think: a combination of strength and flexibility.

[@RootinrPootine]

@@DDeidre the theory is that lack of mobility is a protection mechanism. If you are tight the lack of mobility is due to weak muscles which are being adapted to and protected for. Strength development toward full range of motion in those areas works for increased mobility even if you never stretch (according to studies). That is, strength in full range of motion is far superior to simply “stretching”, so the story goes. I’m not an expert, do your research.

[@eem8039]

Strangely enough I have always thought yoga is about uniting with God one way or another😂

[@juliabuonincontro8617]

Interesting! As a ballet dancer, now I understand why my teachers insisted we keep our heads up, chests tall, and feet pointed when stretching hamstrings on the floor. I thought it was an aesthetic thing! As far as nerve flossing, I was taught to do that by my chiropractor, but she taught a different version where you lie on your back and lift your legs up. This one looks way easier lol

[@adamfullerton]

Great video! Very informational and helpful. Keep it up-one of the best channels on the subject of yoga, stretching, anatomy, etc., that I’ve come across (and I’ve watched many)

[@durppp]

I’ve been doing this wrong since I started yoga ~10 months ago. Have been noticing some of the early sciatic nerve issues you described. Thank you 🙏 you’ve likely saved me some issues down the road.

[@irenediazmartinez3072]

A-m-a-z-i-n-g!! Years of yoga thinking something was wrong with my hamstrings. No info around about pointing or flexing feet... And now you come to fix my nerves. Thanks so so much for this valuable knowledge 🙏

[@ShapeshiftWellness]

Always happy to help!

[@sonaliv1489]

All that is taught by true yoga teachers in India.

[@l.l.8022]

I’ve always felt a deeper hammy stretch in the halfway lift than in a forward fold, this makes so much sense. I can relate to the thought of more strain or difficulty translating to “better yoga” or whatever ego itch is scratched by this 😅 Great information here, thank you for sharing

[@angiepangie989]

I just had to go make sure this channel was still active bc I'm obsessed! Sometimes I randomly find an old video and the YT page is defunct and it's heartbreaking but you're still making fresh content yay 😁😁😁. I just quit my job and I'm living my best life and I'm going to start yoga and I just stumbled across this and it's so important!!! Thank you ❤

[@ShapeshiftWellness]

That's awesome! Welcome aboard! It there anything specifically I can help you with?

[@veerose420]

This video just changed my life forever. I have been struggling to find the answer to the pain from my hip down to knee, ankle & my toes in my right leg. I thought it was a hamstring issue for years. No, I have been pissing off my nerves and gave myself sciatica!! Even doctors and PT’s couldn’t figure it out. Thank you for this video, I learned so much I didn’t know. I started thinking recently maybe it was a nerve pain, but I had no idea what may have caused it. This is absolutely it, it’s the way I’ve been stretching. I appreciate you for real!

[@ShapeshiftWellness]

I'm really happy this helped! If you're ever interested I have a complete sciatica rehab program that will get you feeling great in no time! Just book a free call if you want to chat about it! www.shapeshiftwellness.com/

[@ShapeshiftWellness]

❓ QUESTION OF THE DAY: What yoga poses cause you discomfort or pain, or just feel WEIRD to you?

[@kenschulz4186]

All of them! 😂 Thanks for the video! Makes sense!

[@devinreed5725]

@@kenschulz4186 Do it more.

[@octaviapaz8001]

Halasana!

[@airmat9]

@@nikhilbarjatiahat is your purpose in doing the standing version - muscle stretch or nerve tensioning?

[@Noel-Yay]

This stretch and the standing version feels different from ALL the other stretches I do, it doesn't even feel like a stretch it is weird. Edit: I actually found out how to do the standing version correctly, now it feels like a stretch 😅

[@anna0850]

Best explanation I've come across. Very educational!

[@_M___70]

Omg I just recently started following some yoga classes and they were teaching the exact same pose- glad I found this video today you’re a life saver 😭❤️ thanks a lot for the video, although I didn’t get half of it (probably because of my limited knowledge of yoga) but it still helped a lot!

[@BesideLife]

"I'm not a big fan of stretching but if you do it, please do it right" 😍 thanks for the informational vid!

[@ShapeshiftWellness]

Hilarious, did I say that? 😅 Glad you liked the video!

[@XoXSeba]

Why wouldn't it be good to stretch?

[@LucasSoaresy]

​@@ShapeshiftWellness you did at 10:05. Please elaborate

[@ShapeshiftWellness]

@@LucasSoaresy Here's why flexibility isn't very valuable: kzbin.info/www/bejne/fmLFiqikZbmAZ5I Here's a better alternative: kzbin.info/www/bejne/eX6naGRmgbqgh68

[@leticiacardoso8228]

Confusing statements. In the video “Flexibility is basically useless” he says “I love Yoga. I like stretching. It feels good”.

[@shwumeihuang6576]

Thanks for this video, I was diagnosed of having sciatica pain and I cannot stand straight for a longer period so I stop doing exercises and I felt a little better. Somehow, I still do slight exercises from my PT to make my back muscle & legs strong. Now I know the difference of stretching the nerve and muscle. Thanks a lot!

[@ShapeshiftWellness]

I'm glad you had success when working with your PT, and I'm happy they encouraged you to get strong in the legs and back!

[@JJBpilot]

Has anyone talked about piriformis syndrome? I've read that half the people with sciatica actually have it. Had friends that did piriformis stretches and got relief. Shocked if your pt hasn't suggested that.

[@shwumeihuang6576]

@@JJBpilot it’s been couple of years since I had my PT and I still constantly doing short stretches however, this time, I do basic yoga and it really helps. As well hydrating myself of warm water. My PT hasn’t suggested about periformis stretches.

[@dennardglover2848]

Resting squat position helps

[@jermProbably]

Damn, this was exactly the "Why and How" that I've been looking for to help me understand further the importance of physical maintenance. Thanks for this video, it was seriously incredibly easy to follow along and comprehend with your visuals!

[@ShapeshiftWellness]

Glad it helped!

[@etrephesm]

Thank you so much for putting this information out there. My sciatic nerve can get numb, or hot, from time to time, especially after intense running and biking... good to know my stretching afterwards was only making it worse.

[@thekarmicbrat]

This made me realise I've been stretching my sciatic nerve my entire life and that this is why I could never do a full pancake stretch. People were always surprised I couldn't go lower than I can, but it's because it was always pulling at this nerve, and no one told me, and I had absolutely no idea. I genuinely believed hamstrings were this nerve, because none of the positions meant for hamstrings stretch my muscles, they only put pressure on this nerve.

[@ShapeshiftWellness]

Bingo! I hope this helps!

[@DaniWinksFlexibility]

Fan-freaking-tastic explanation, and super thorough overview! This is something I work with my students with a lot, I'll definitely be sending this video to some students to nerd out more deeply on.

[@ShapeshiftWellness]

I’m so happy it helped! Spread the nerdy love 🙌

[@elizabethmatchefts8509]

I appreciate this! I am a hypermobile yoga teacher. There are sensations that I don't feel and I don't want to injure my students because of unawareness on my part.

[@gloriaballard]

Thank you so much for this information. I have practiced yoga since 1995. Self taught. Trial and error. Many mistakes. Many injuries. Some from being an overzealous yogi. Some from just improper form and practice. This video is so spot on. I still practice on my own, but when I do practice with others, I see so many people holding poses incorrectly. Great information and breakdown. I have subscribed and look forward to learning more from you.

[@Mienarrr]

This is exactly why those kinds of stretches always feel „weird“!! Thank you so much! I do quite a lot of yoga from youtube videos and while I love 90% of it, they sometimes have you bend your neck down really far just as in your pictures and I never liked that stretch at all. Now I know why.

[@phasematerialsresearch9319]

That’s your problem, you do a lot of “yoga” from KZbin videos. I doubt you know what Yoga is and what it isn’t.

[@Mienarrr]

@@phasematerialsresearch9319 i can detect a lot of negativity coming from you, my friend. its sad to assume a lot based on one comment, but i hope you find peace within yourself!

[@mfb05]

Very informative and useful. Thank you! You definitely deserve more views.

[@ShapeshiftWellness]

mfb05 I appreciate it, thanks for watching :)

[@TrumpetManinNC]

Great, great information. That's really a tremendous insight for those of us prone to work too hard(!). Much appreciation.

[@migzz7976]

Title should read ‘Stop pissing off your nerves’! Sounds like power yoga, so easy to get caught up in all the stretch videos. Ultimately, yoga is about reaching for and feeling a centeredness of the body and mind. Very insightful video thank you.

[@PowerWinsTop]

It's funny because I've always stretched my hamstrings without reaching forward, focusing on keeping my spine straight while pushing my chest towards my knee. Glad to see my intuition was correct

[@meditationenergyhealingmusic]

To everyone reading this, I sincerely pray for that whatever is causing you pain or stress will pass. May your negative thoughts, excessive worries and doubts disappear, replaced by clarity and understanding. May your life be filled with peace, tranquility and love

[@samlly.fonseca]

que comentário lindo, tudo em dobro para você e para os que amam ❤

[@msbbdarling1328]

🩵🙏

[@martinc6987]

That was helpful and exactly what I needed to know ,thank you and GOD bless you and your family.

[@_earthvisitor333]

Omg thank you. There are so many shorts everywhere teaching so much in every direction... we need more awareness

[@nataliashergina7223]

Where have you been when I was in my YTT? This info is gold. There are good yoga anatomy books but hardly any decent videos and workshops. Thank you for your channel and it deserves a ton of subscribers. Let's get you there!

[@ShapeshiftWellness]

Welcome aboard! You're absolutely right, YTT's are woefully lacking in the science and anatomy department. I appreciate the words and support!

[@kendramiller1830]

This is unrelated, but your description of what a nerve feels like made me realize something. All my life I've experienced what my 3 year old self named warm shivers. I've never been able to figure out what they are, but they are a wave of warmth that usually originates between my shoulder blades and washes down my spine and even down my arms and legs and sometimes to the surface of the skin. It honestly feels great and it can be triggered by yawns, so the tension and relaxation of the muscles, going outside in the snow and sometimes it seems random. For decades I've guessed that it was from my veins and the radiating blood flow, but perhaps it's my nerves, which would make sense since nerves are supposed to carry signals to the brain versus the veins. Interesting, thank you for the video

[@grainnerooney]

i'm going to accredit the prevention/reduction of my back pain in the future to this guy, THANK YOU

[@christiancresante5479]

Your awesome dude!! I was just getting into stretches watching videos from different people and only one of them talked about this, thank you for potentionally saving me from alot of pain or even an injury!

[@ShapeshiftWellness]

Glad it helped!

[@jennifergreathousewellness]

This is really helpful. I am back in massage school 13 years later and learning more about my body at 41 and mechanics in general. I love how these videos are really teaching safety awareness for stretching and Anatomy knowledge at the same time. Thank you and looking forward in learning more from your videos.

[@konrad8018]

I've been studying ex. sci for a couple years and am approaching PT track and can honestly say this was an awesome video and I managed to learn a lot; keep up the good work!

[@konrad8018]

I also agree that while maintaining plantarflexion and extension of the cervical spine during hip flexion and knee extension would be a better hamstring stretch, it may be a slight oversimplification to say one movement is better than the other due to better isolation. I believe the latter stretch would carry over into more functional movements in people who might also have sciatic nerve irritation when going further into a pose or stretch.

[@ShapeshiftWellness]

Yep - it's not a "better than" scenario, more of "if you want to target the muscle, do 'x', if you want the nerve for some reason, do 'y'."

[@misamisa712]

Thanks for the explanation. I currently undergo yoga teacher training. Recently I’ve got pain in my sciatic nerve and had learn how to deal with it. These are very useful tips, thank you. I just realised that I intuitively started doing exactly the same, I mean making spine&neck straight and stretched up. Now I understand what exactly I was doing. Also thanks for the other variant of half relaxation. My teacher said, I should stretch the nerves (both sides) to help myself with that pain. It helped, but next time I would better do it more carefully to avoid overstretching, since my sciatic nerve on the right side is problematic and aches from time to time.

[@EbonkIsBorn]

I just started doing stretches today and i totally get this😭I'm so grateful and thankful i stumbled upon this

[@mementomori7617]

Very helpful👍 I’m practicing Yoga over a couple of month now and I always felt this tingly moving kind of pain, mostly in my legs and neck. Good to know that I did it wrong and was actually stressing my body when I wanted to give it some relaxation Thank you and have a nice day😊🌞

[@ShapeshiftWellness]

You're so welcome! I hope this helps your yoga practice feels more enjoyable!

[@jolinchia8626]

🎉🎉

[@tobiasmack2623]

I think a yoga beginner avoid the intense sciatic stretch intuitively cause it hurts. But when you are more advanced most of the people are fearless to go into a deep stretch. This video brings a bit clarity. Now I will think twice how deep I need the sciatic nerve stretch.

[@evibrilator2840]

Very useful video! And now I finally understand why my teachers insisted on NOT rounding the back in this pose and always only go as far as it feels comfortable in any pose. But unfortunately not all of them and I definitely experienced nerve stretching in some classes! Which did not feel good and it’s sometimes hard to tell how far I can go when the teachers don’t emphasize listening to your body. So as always trust your body ❤

[@PhysiotherapyforRockstars]

Finally an Excellent explanation on the neuro-dynamics!! I've been explaining this and correcting my patients and clients for years, and they all keep coming back from their fitness, yoga, whatever training protocols with this major mistake! Thank you!

[@ShapeshiftWellness]

You may like this as well! kzbin.info/www/bejne/gpTSf4Juba1oZsk

[@bidoof22]

thank you so much for this video! years of stretching my sciatic nerve and progression was always met with pain. Incorporating this and I already felt like I had deeper stretches.

[@ShapeshiftWellness]

Glad it helped! A little anatomy goes a long way 🙌 If you ever need personalized guidance I do online consultations for pain and rehab, just in case you ever need more help! www.shapeshiftwellness.com/pages/booking

[@deeptibala9899]

Guess you are referring to yoga teachers in the US. I'm from India and I've been doing yoga under the supervision of various trained teachers for over 10 years. The fundamental instruction is no pain, only stretch, keep spine neutral/unbend, and no folding of knees. So the position would be like this for starters /_\, i.e. bring your back forward to the extent possible while keeping spine neutral and then with hands hold whichever part of shin you can touch. There is no holding of feet until you can bend to that level while keeping spine neutral. The problem is not with yoga but with those who jump into yoga business with half baked knowledge.

[@An.Unsought.Thought]

You're absolutely right. There are good and bad teachers in the US. Ever since the boom of Martial Arts in the 70s and 80s, there has been all sorts of classes from a wide range of disciplines (usually foreign in origin) and there are a lot that are half baked. But there are a lot of good teachers and classes too. Honestly, its probably best to learn from any research that can be done on KZbin and doing it at home in a controlled environment rather than going to a local yoga place.

[@MrPapalazzarou]

Thank you for this explanation. I will try it next time.

[@athascomms]

THANK YOU!! This is the best information that I have possibly ever seen... and I danced professionally for multiple decades. These stretches caused me such misery, and now I know why. Thank you so much - you Rock!!

[@newbeginnings4933]

Thank you for this video! I'm a practicer not a teacher. I'm always amazed at how generally, yoga teachers don't give any disclaimers about potential hurts and seem to have no clue about the risks of pulling the nerves instead of the muscles. It's tricky because yoga seems so soft so you don't think it might get you injured but I got injured several times like this, in my hip, knees and neck. We really have to be careful. I understand it better now so I'll stop pushing, thank you

[@ShapeshiftWellness]

Simple rule: never force it! Yoga teachers are poorly educated most of the time, unfortunately.

[@Flowerlady87]

Thank you for the very good explanation of how the nerves go from one side to the other. My nerves are definitely pissed at me. But I did not quite get why. So going to pay more attention to that ❤

[@ShapeshiftWellness]

Glad it helped!

[@staceylevandovska2661]

Пречудова Софія. Дякую що запросили її. Особливо сподобався формат інтерв‘ю-розмова про якісь страхи, незручності, які насправді багатьом притаманні. Це зближує😊

[@crowonthepowerlines]

I know its a weird thing to compliment, but I really appreciate your correct use of the words "less" and "fewer." Most people use these interchangeably even though they have distinct uses and meanings.

[@samagog]

This makes soooo much sense! I know this is gonna make a difference for me. I’ve been wondering why my lower back can actually hurt more than times I’m not doing my yoga. I feel kinda silly for not figuring it out. I knew I was doing something. Thank you thank you thank you!

[@garyhankins9192]

Been dealing with a imbalance in my right leg/femur due to a childhood injury from a growth plate fracture. This information is very helpful thank you 🙏🏽

[@arsenishylau3908]

That explains the sciatic symptoms i experiencrd so often the next day after very intense stretching. Thank you very much!

[@bonitagirlyy]

This is a great video! My apat has me doing nerve flossing and I understood the concept but didnt know the specifics of the anatomy and what bends did what. This video helped me figure that part out

[@AK-th1ky]

bumped into this video by accident but WOW. this is amazing information!! THANK YOU

[@ShapeshiftWellness]

Happy little accidents 🙌 Glad it helped!

[@appuser]

Subbed! Very interesting and you might have saved me. I had just heard about the concept of "nerve flossing" and this video filled in a simple gap in my understanding... as well as good advice maybe not to do it without professional advice.

[@ShapeshiftWellness]

Glad it was helpful! Welcome aboard! Yep there's a time and place for it, but forcing it in yoga is a bit silly IMHO.

[@Sweetdevotion358]

I desire this to be public knowledge, thank you for sharing!! Shocked I’ve been harming my body for so long!

[@alyslim5234]

i just found your channel and i am MIND blown!! immediately subscribed 🎉

[@ShapeshiftWellness]

Welcome aboard! I’m here to answer questions!

[@ixchelssong]

The very first yoga class I took was in my early 20s, and stressed breathing and proper form for stretches (and was also the best one I've taken).I was taught that the proper way to do that stretch was the way you said was right. No other class I took metioned anything about it, but it's how I've always done it since that first class. 😁

[@varadharajan9894]

Hi this video has been very useful to me. I had sciatica for past 4 months and doctors have suggested me to do a set of stretches including this one. I just stopped this one and i can see a great progress. Thanks a lot🙏

[@ShapeshiftWellness]

Best of luck! Usually people have a lot of success with strengthening, rather than deep stretching.

[@melvina9959]

how is your sciatica feeling now?

[@brucegoss7842]

Excellent. Best explanation ever. Great channel that delivers detailed understanding in a simplified manner.

[@ShapeshiftWellness]

Thank you so much!

[@actosium]

Thanks Doc! I was hesitant to watch another misinformative video but this pretty much explains why I can’t do some stretches and what gets hung up! ❤ I was doing warrior posed and I thought tingling in my hands is good because it warms up my hand. Hmmm I need more visual nerve explanation on shoulders because of gaming with mouse and keyboard

[@thrivesurvive]

This was helpful. I have pissed off my nerves, and it's taking a long time to calm them down. There are a lot of conflicting tips out there. I have a set of prescribed stretches and exercises from my physical therapist for my nerve issue. Some of them involve deliberately stretching the nerves. It seems that when it comes to the nervous system, there is a lot of confusion, and many professionals don't know very much about it.

[@ShapeshiftWellness]

I hope this helped! Yes in some cases it's good to glide or stretch the nerves. Personally for my patients I almost always give nerve gliding exercises, not nerve tensioning exercises.

[@Skavoc]

Super helpful video. I would love to know more about why you're "not a fan of stretching", since clearly you're very knowledgeable.

[@anniinthewoods8287]

Me too

[@missNeb]

Me to

[@ALA87]

Such a good informative video. So glad your channel popped up.

[@justrandom4924]

Awesome set on useful perspectives on streching. Thanks!

[@chrismiksworld]

I used to be in great shape but did Nothing for years, and am now 34, and last year from sitting so much I got Horrible Sciatica pain. From my Glute through my hamstring and calve right to my toes would hurt so bad. I was limping, Could not sleep well, and felt tingling Etc. I started walking every day starting from 25 mins up to 2 hours but on average 45 mins - an hour and after a while the Pain got so much better. I then started stretching after the walk and am now hitting the gym. My Horrible Sciatic pain is 99% Gone but I do feel it when stretching, Doing Hamstring stretches is fine but as soon as I put my head down BAM the pain lights up so I stopped that but was wondering if I should maybe try putting my head down a little to feel that pain a bit and maybe it would over time get better but I don't want to hurt all the progress I made. Glad this video confirmed what was happening to me.

[@kolaysgames]

Great video. However, what you call a 'classic paschimottanasana' is actually just a common wrong way to do this asana. The real paschimottanasana is a straight spine hamstrings stretch. The idea of bending your torso towards the floor was inspired by watching the advanced yogi, who can almost fold in half. But they fold themselves without bending their back - an important noonce many beginners fail to see.

[@ShapeshiftWellness]

It doesn’t matter, either version is just a passive static stretch that requires unusual hypermobility.

[@An.Unsought.Thought]

@Shapeshift Wellness It DOES matter. Unusual does not mean wrong or dangerous. There are plenty of benefits to flexibility training as long as you don't force it all at once and progress slow. And if you are using an example that turns out to be flat out improper, it discredits your argument against it.

[@lifestyleREI]

Thank you! I'm going to adjust my yoga practice!

[@shaidan86]

This makes a lot of sense and is definitely something ive been doing, and why my hamstrings are atill very tight! Thanks!

[@laarnirodelas550]

Thank you so much for this. Now i know why I feel pain whenever I do some of the stretches bec. I'm doing it a wrong way. I'm suffering from a pinched nerve and the last time I stretched my right leg and bend my body forward towards my foot(my PT teach that poses before) and then i feel the tension on my nerve and then the next day the numbness begin under my foot..😔

[@ShapeshiftWellness]

I hope this helps you modify things and feel better!

[@GarudAtma]

As far as I remember in this pose you have to bring your chest near your knees and if can then just tuck the chin in without over-stretching That pose is ignoring all precautions

[@luciea7201]

Thank you so so much for this it really helps me understand what is going on with my left leg!

[@miyazawaful]

Glad you posted this video because sometimes we are unaware or we forget about what's going on inside the body cos too much focused on something else whether it is breathing, feelings, mantra or else.😊🙏(even for the teachers but shhhh🤫!)

[@garyloewenthal]

Thanks for the useful content. If I’ve been diagnosed with spinal compression, I would think I want to do flexion such as forward folds and bends. But apparently that can also stress the nearby nerves (I hope I got that right.) So, between a rock and a hard place. Plus, I recently have sciatic pain from right buttock to knee, and don’t want to worsen that, but what if it’s a result of the compressed spine? Confusing. FYI I’m currently determining cause with doctors (lower spine actually looks pretty decent), am am starting PT soon. But interested in any general views you may have. Thank you.

[@ShapeshiftWellness]

Thanks for watching! I'm sorry you are experiencing that. With something like a possible canal stenosis and radiculopathy, you are best to put your trust in a good physical therapist or sports chiropractor (any good rehab doctor). I wouldn't want to steer you in the wrong direction with that, since advice in your case needs to be highly personalized. In the future (one year from today) I will have a license for Telehealth visits, but until then I must refer you to your doctor. The only thing I can say is to maintain movement within your tolerance and don't force or push anything. I wish you the very best!

[@devinreed5725]

Rdls

[@Marmaduki]

Oh my gosh. I've started to develop sciatic nerve pain after years of at home yoga/stretching. I thought this meant I wasn't doing *enough.* I'm going to stop all the aggressive stretching! I feel pretty dumb... came across this video purely by accident and it was VERY timely for me.

[@ShapeshiftWellness]

I'm really happy it helps! There's a lot more to unraveling sciatica than this though. You might really enjoy this masterclass on chronic low back pain and sciatica! www.shapeshiftwellness.com/LBP-masterclass

[@Fluxcin]

Very informative and your diagraming was so clear!

[@user-ep1xz5zm4o]

Thank you for this detailed explanation 😃

[@keso_r]

This is very eye opening, I always thought I had "short hamstrings" because when trying to touch my toes I'm about 30 cms from the floor with my fingertips. But the sensation I'm feeling is more of a burning feeling behind my knees, and at times I do experience numbness, which are things mentioned at 13:27. So is there hope for me to become flexible? Your video says "stop stretching your sciatic nerve", but can I stretch it to become more flexible? If yes, what poses/routines would you recommend?

[@ShapeshiftWellness]

Pay attention to the way that I suggested stretching the hamstrings in order to avoid sciatic nerve tension, so keep a long and neutral spine, and point the toes and ankle away from the rest of the body. This way you can increase hamstrings flexibility without irritating the sciatic nerve. That's step 1. After that there are ways to floss the sciatic nerve but you would want guidance from a PT or chiro before doing that.

[@mcmerry2846]

Just don't curve your spine as a banana

[@elenapena7020]

THANK YOU , i have soo many other questions about anatomy so I will keep watching your videos. I wondered why my sciatic nerve was giving me "cramps" (if thats ok in english). Now I'm quite worried because I'm very flexible and I may be hurting myself by doing yoga because of the way I do the asanas. Hope I can find some pieces of advice to get better :((

[@ShapeshiftWellness]

You are so welcome! The best and most simple advice I can give is to focus on strength and control of your movements, rather than pushing deep into your maximum flexibility. You'll get a lot more out of your practice! There's also a LOT to learn over at my website so you should check it out! There are guided classes, anatomy courses, and other things: www.shapeshiftwellness.com

[@YogalignKauai]

Flexibility can be a huge liability. See link to a video series I made called getting rid of sciatica. This is a 6 day program and people are getting relief from the first class. But as the video here suggests, stop stretching your sciatic nerve! vimeo.com/ondemand/sciatica

[@siamhossain8304]

This whole video can be summarized in just 30 seconds. Carry on good man.

[@staceyb1873]

Ive been trying to stretch ny sciatic nerve for a while to help with flexibility so in a weird way this video helped to tell me i was doing it right so thanks much!

[@alenahajkova628]

Thank you for video! I just have a question - are there any benefits to nerve stretching? Or is it dangerous? Could you explain it more please? Thanks a lot again!

[@duckie3863]

I would love to hear about it too! I recently started doing ''warm-up stretches'' to warm-up the sciatic nerve before moving on to my actual stretches, and it's been helpful to me so far, but I haven't been doing it for a long time. I am also already pretty flexible, so I'm wondering if it could lead to long term damage to keep on doing this.

[@amandanicolas3973]

Does this mean the sciatica pain I’m feeling every now and then could be related to this? Is there a way to recover from nerve damage? Thank you 🙏🏼

[@ShapeshiftWellness]

Thanks for commenting! Any personal health questions should be directed to your doctor or another healthcare provider, but here's what I can say: Generally speaking, the main point here is simply to not force anything, and to take variations that are putting less stress on the sciatic nerve. That said, fun fact - nerves are actually the STRONGEST tissue in the entire human body under a tensile (pulling) load! Pretty cool. Yes, IF nerves are damaged, they can heal most of the time. Talk to your local physical therapist or sports chiropractor for help with your own body though!

[@iamanusree3345]

My yoga cousin recommended this sciatic 'stress' pose for me on world yoga day for my backpain 5 yrs before ...i tried this from that day for a week.After a month my back pain worsened like anything that I couldn't sit for 3 seconds .Later I took various treatments for the same but i remember that as a disaster on every yoga day.Thanks to my internship period where I was walking all day which helped me strengthen my back muscles and relieve pain

[@MicroStarlight]

Thank you for this video!! This really explained some pain I was experiencing as a beginner.

[@ShapeshiftWellness]

You're so welcome!

[@zornitsastoyanova8535]

Hi, great video and thank you for all your work. With all my respect, i have a little but important remark to make. In the classical yoga, paschimottanasana DOES not go with spine and neck curve. The neck direction should follow the direction of the spine and spine must stay straight - as far as it is possible. Doing yoga does not mean that you have to go all the way down in order to be satisfied. Everyone one must go with his/her own pace. It is true that a lot of people are performing this asana just the way you show, but truly, the yoga teacher should be professional and correct the student. The meaning of the pose is "The east meets the west", so when the body is ready it should be done. Thank you one more time.

[@ShapeshiftWellness]

Thanks for the comment! I'm glad the video was helpful. I understand your point and I have had a fair amount of classical training so I'm familiar with the cueing. As you point out though, in practice, in the real world, people just end up turning this pose (and most poses) into chances to dive as deep into flexibility as they possibly can. Also, regardless of the spine being straight or curved, this video educates on the sensations one may feel if they are tensioning the spinal cord and sciatic nerves, versus truly stretching just the hamstrings. It's important to know and feel the difference. Thanks for your input!

[@zornitsastoyanova8535]

Definitely true! Great channel.

[@slerch9979]

Awesome explanation. Been doing yoga for quite a while now and been wondering why my legs tickle all the time... Thanks for the great video.

[@ShapeshiftWellness]

That sounds unpleasant! I hope this helps!

[@elisabethcasale6642]

I have recently started feeling the ‘tickling’ feeling across my toes 😮

[@ImaginIllyar]

I am so glad I found this video. Thank you.

[@ShapeshiftWellness]

You bet!

[@jegerskudaover18]

Everything you said makes perfect sense, but I'm still slightly sad now. The "wrong" stretch just feels so good :p

[@ShapeshiftWellness]

It's more that this type of stretching is more accurately classified as a "sciatic nerve tensioner" rather than a hamstrings stretch. Nerve tensioners can be used as a therapeutic exercise, but generally should only be given as therapy from your licensed healthcare practitioner.

[@cybernewbie8478]

I was pulling my brain! 😉. No wonder I hated stretching! Thanks!

[@ShapeshiftWellness]

Haha, a little mobility in the spinal cord is okay in a specific therapeutic context, but no need to go yanking on it all the time!

[@blender_wiki]

Congratulations, it is so unusual to find a good and correct video about stretching on YT that I have to thank you for spending your time to appropriately educate people. You are fully right on all your statements.🙏🙏🙏 However it is important, when talking about hamstring stretching, to add the info about the alignment of the knees with the iliac crest and about the femur rotation especially to avoid stress on nerves. Maybe can be a future video.

[@Kmasse8]

Excellent video! Been doing this movement wrong for over 30 years.

[@ShapeshiftWellness]

Glad you liked it! I hope it helps!

[@NeaeraNeaeraNeaera]

Maaaaan even my physiotherapists need to watch this stuff. They are always having me do stretches when I'm in pain and then like.. that's not the problem! I did so much yoga in highschool and after and I've had HORRIBLE nerve pain from a squished disk and I had to do nerve flossing for my physio to recover and it hurt SO MUCH. I miss yoga but even in back bends classes they still do so much forward bending 😢