8 Yoga Poses to Avoid If You Have a Herniated Disc

People who have sustained a bulged or herniated disc may be afraid to do yoga. A herniated disc is most commonly the result or chronic flexion (forward bending) movements, especially while picking up a heavy load. This can result in chronic low backaches.

1. Balasana without support. Instead, try Balasana with your trunk supported on a bolster or thick blankets.

2. Janu Sirsasana. Instead, stretch the hamstrings with Supta Padangustasana with a strap around your foot. Begin with your knee bent and slowly work towards gently straightening it.

3. Marichyasana I

4. Padangusthasana or Uttanasana with straight legs

5. Paschimottanasana

6. Upavista Konasana. Instead, try Supta Baddha Konasana (Reclining Cobbler’s or Reclining Goddess in English) with a block or support under each outer thigh, or Prasarita Padottanasana with your hands on the back of a chair or two blocks on the floor.

7. Any pose where your back is rounded.