Yoga for Herniated Disk | Do’s & Don'ts | Arhanta Yoga

In this practice

Key teachings

• Practicing yoga safely with a herniated disk
• Understanding movements to avoid (forward flexion)
• Incorporating beneficial movements (spinal extension)
• Importance of listening to your body and seeking professional advice

Ideal for

• Individuals with a herniated disk
• Those seeking therapeutic and gentle yoga
• Practitioners needing modifications for back pain
• Beginners or those returning to yoga after injury

Lesson

Instructions

Do you have a herniated disk? Here’s how you can practice yoga safely.

👉 When practicing yoga with a herniated disk, avoid any postures that create a forward flexed (rounded) lumbar spine. This puts pressure on the spinal canal, which can make your injury worse. If you’re going to do any forward folding, be sure to keep those knees bent to release any tension on the posterior chain. 👉 Try incorporating spinal extension/backward bending poses into your practice. These gentle herniated disk exercises can help squish the intervertebral disc away from the spinal cord, but it’s crucial to approach these poses slowly and with caution. Start with the simplest of backward bends, like sitting tall in a chair while arching into a slight backbend or lying on the floor for the Sphinx Pose. 👉 Remember, every person and injury is unique, so what works for one person may not work for another. Always listen to your body and don’t push yourself too hard. If you’re unsure whether these yoga exercises are appropriate for you, consult a healthcare professional first. We hope these tips and modifications help you navigate yoga safely and effectively as you heal. And remember, healing takes time and patience, so be gentle with yourself along the way.

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Steps

• Modified forward folds (with bent knees)
• Gentle spinal extension poses
• Sphinx Pose
• Chair-supported backbends

Benefits

• Safe movement and exercise with a herniated disk
• Potential relief from spinal pressure
• Improved spinal health and mobility
• Support for healing and recovery process
• Increased body awareness regarding injury