I’ve spent most of the past two months in bed with a herniated disc and am getting desperate. The doctor assigned some exercises but I’m used to doing more exciting and active things like kickboxing, which I guess I will never do again. So what can I do, besides walking? I have never done yoga before but it sounds like an option. Does anyone have any experience with this?

Sit in virasana, or hero posture. If you have knee problems or have tight quadriceps, sit on a block or in between thick blankets.

Interlace your fingers and raise your arms to shoulder level first, stretching them forward with your palms facing outward. Keeping the spine steady, inhale and elongate through the spine as you raise your arms from the armpits until the palms face the ceiling. Keep your neck erect, your chest expanded and your elbows straight. Make sure your head does not lean back and your body doesn’t tilt forward. Breath evenly through the nose and hold up to 1 minute.

Virasana helps ease stiffness in the shoulders and neck, and may help with herniated disks.

Avoid doing seated forward bends, which may compress the disks. You may do uttanasana or standing forward bend. Make sure that your pelvis is tilted far enough to allow elongation of the spine, widening the disk spaces. Make sure you do not round your back.

it is highly recommended to do these with a qualified yoga instructor, preferably one-on-one private sessions. Look for a teacher who has had experience working with students who have the same condition.

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