2 Yoga Poses for Herniated Disc


Any musculoskeletal or physiological problem will render you incapable of doing certain exercises. Herniated disc is no different and it is actually one of the more serious spinal conditions. Dozens of common exercises will be unwise for you. Many yoga poses will not be recommended for you. However, there are some yoga poses for herniated disc that are not only safe but would be beneficial. In addition to being calming and having substantial pain relieving effect, these yoga poses for herniated disc will also regulate the condition, prevent worsening and also ensure a strengthened back.


This is one of the most common yoga poses for herniated disc, scoliosis and many other skeletal problems. Salabhasana requires you to lie down on your belly. Be completely straight, keeps your arms aligned along your sides and you can tuck them in under your upper thighs. While keeping your back, neck, shoulders, chest and waist completely still, try to raise your legs backward, up in the air. Try to keep your feet as close together as you can. Initially, you would have trouble lifting your legs backward. Then you would struggle to keep your feet together indicating that the legs are not aligned together, touching one another as they should. With time these issues will no longer be a concern.

Do not bend your knees as you raise your leg backward and upward. Inhale when you raise your legs and exhale when you bring them back down. Repeat this as many times as you can but start with five to ten reps and three or five sets of those. After a few days, try to hold your legs in the elevated position for ten or fifteen seconds. This will be difficult initially but you will get accustomed over time.


This is another popular yoga posture for herniated disc. It is anyway recommended for those suffering from back pain and those having weak spinal strength. Take the same position on the floor as you would for Salabhasana with your belly down. Instead of raising the legs, raise your legs backward only till the knees. As you bend your knees, take your arms and reach out to the ankles. Grasp your feet as you raise your chest from the ground, forming an arch using your back. Essentially, you are bending backward with your belly on the floor and your legs are bent at the knee.

Tiryaka Tadasana and Kati Chakrasana are relatively easier yoga poses for herniated disc. They are effective but not equally as much as Salabhasana and Dhanurasana.

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