What is a Herniated Disc?

A spinal herniated disc occurs when the inner soft center of the spine pushes out of the external protective spinal casing. This may be due to age-related degeneration or back injuries. Whatever the reason for the herniated disc, sufferers undergo a lot of pain and discomfort. Any movement that aggravates the herniated disc should be avoided without question. If the sufferer is dedicated to practicing yoga daily, then there are a few yoga poses that should not be practiced in their full form. The yoga poses mentioned below should be performed with their modifications and variations so that the herniated disc is not exacerbated in anyway.

Yoga Poses to Avoid!

The following eight poses must not be practiced in their full form. By taking adequate care of your condition you can speed up your road to recovery!

  1. Balasana: Performing the Balasana pose without support can aggravate your herniated disc condition. Make use of bolsters or thick, folded yoga blankets to support your body frame.
  2. Janu Sirsasana: Instead of launching into the Janu Sirasana and risking greater pain, start with the Supta Padangustasana and use a yoga strap around the foot for added support. Start the yoga posture with your knees bent, and then gradually attempt to straighten them out.
  3. Marichyasana I: This yoga posture is not to be performed with a herniated disc at all.
  4. Uttanasana or Pandangusthasana: These yoga postures are not to be performed with the legs straightened out.
  5. Paschimottanasana: This yoga pose is to be avoided completely.
  6. Upavista Konasana: A modification of this yoga posture can be performed. You can either perform the Supta Baddha Konasana (Reclining Goddess Pose or Reclining Cobbler’s pose) by making use of yoga blacks for added support, or the Prasarita Padottanasana with the help of a chair or yoga blocks.
  7. All yoga postures that require your back to be rounded must be avoided. This includes all the forward bend yoga poses.
  8. Yoga postures that result in numbness, pain, discomfort or tingling must be avoided.


Herniated disc is a condition that often heals naturally, in its own time. Performing appropriate yoga for herniated disc is a good way to speed up the recovery process. Consult a qualified yoga teacher to get recommendations about asanas that are suited to the severity of your herniated disc.