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*Understanding Sciatica- Uncover the causes and symptoms *Understanding the Piriformis Muscle How this muscle can lead to sciatica Strengthening the Piriformis: *Learn stretching and strengthening techniques *3 Poses to Stretch the Piriformis *Targeted postures to soothe sciatica ! Yoga to Soothe Sciatica Step-by-step guidance to alleviate pain

5 min deep breathing (inhale 4, hold 4, exhale 6) • Set intention (peace, money, healing, | Guided Meditation • Seated or laying down Script idea: • Body scan (head → toes) • Visualization: “You’re already living your dream life” • Affirmations

Flow (repeat 2–3 rounds): 1. Cat-Cow (1–2 mins) • Inhale: arch back, lift head • Exhale: round spine 2. Sun Salutation A (slow) • Reach up → fold → plank → cobra → downward dog 3. Child’s Pose (rest/reset) 4. Downward Dog • Pedal feet, stretch hamstrings

Circuit (3 rounds, 30–45 sec each): • Squats • Glute Bridges • Plank Hold • Bicycle Crunches squats= jumps

basics: 1. Getting into the hammock safely 2. Seated pose (balance + trust) 3. Cocoon wrap (relaxation) 4. Beginner inversion (optional)

• Light stretch • Gratitude circle • Final affirmation together: • “I leave here aligned, energized, and abundant”