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Yoga Routine for Herniated Disc: Pain Relief (QUICK RESULTS!)

Alba Yoga with Celest & Hannah・26 minutes read

Individuals with a herniated disc can benefit from a challenging yoga sequence focusing on maintaining a backbend position to engage back muscles and support the disc. The sequence includes standing poses, lunges, twists, and backbends, emphasizing muscle engagement and extension throughout to strengthen the core and back muscles.

Insights

  • Emphasis on maintaining a backbend position throughout the sequence to engage back muscles and support the disc, progressing from standing poses to lunges and twists while avoiding pain and focusing on muscle engagement.
  • Sequence designed for individuals with a herniated disc, offering a challenging class to aid in progression by incorporating backbends, twists, lunges, and core engagement, focusing on strengthening leg muscles without moving into flexion and maintaining extension throughout.

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Recent questions

  • How can I strengthen my back muscles with a herniated disc?

    To strengthen your back muscles with a herniated disc, focus on maintaining a backbend position throughout poses. Engage the back muscles by shifting weight to one leg, extending the other leg behind slightly, and transitioning carefully through poses like Warrior Three and lunges. Incorporate twists and backbends while avoiding pain, engaging the core and looking towards the back hand. Progress through poses like Reverse Warrior, camel pose, and plank position with a focus on muscle engagement and maintaining extension.

  • What are some yoga poses to avoid flexion with a herniated disc?

    To avoid flexion with a herniated disc, incorporate poses like lunges, twists, and backbends that focus on maintaining extension throughout. Avoid rounding the back and instead engage the back muscles while transitioning through poses like Warrior Three, lunges, and Reverse Warrior. Focus on backbending while engaging the core and back muscles in poses like camel pose, and maintain a neutral spine in poses on all fours and plank position.

  • How can I safely progress in yoga with a herniated disc?

    To safely progress in yoga with a herniated disc, start by focusing on maintaining a backbend position throughout poses to engage the back muscles and support the disc. Transition carefully through poses like lunges, twists, and backbends while avoiding pain and maintaining extension. Engage the core and back muscles in poses like camel pose and plank position, and gradually increase intensity with variations like push-ups and bridge pose variations while focusing on muscle activation and balance.

  • What is the importance of engaging back muscles in yoga?

    Engaging back muscles in yoga is important for individuals with a herniated disc as it helps support the disc and strengthen the muscles surrounding it. By maintaining a backbend position throughout poses, individuals can engage the back muscles to prevent flexion and promote extension. This engagement helps build strength and stability in the back, reducing the risk of further injury and supporting overall spinal health.

  • How can I improve muscle activation and balance in yoga?

    To improve muscle activation and balance in yoga, focus on engaging the core and back muscles throughout poses while maintaining proper alignment and extension. Transition carefully through poses like lunges, twists, and backbends, ensuring that you avoid pain and maintain a neutral spine. By incorporating poses that challenge balance and muscle activation, such as camel pose and plank position, individuals can enhance their strength, stability, and overall body awareness in their yoga practice.

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Summary

00:00

"Herniated Disc Yoga Sequence for Progression"

  • This sequence is designed for individuals with a herniated disc, offering a more challenging class to aid in progression.
  • The emphasis is on maintaining a backbend position throughout the poses to engage the back muscles and support the disc.
  • Starting with a standing pose, the sequence involves shifting weight to one leg, engaging the back muscles, and extending the other leg behind slightly.
  • Moving into Warrior Three pose, focus on keeping the back in extension, engaging the muscles, and transitioning carefully to a lunge position.
  • Lunges are incorporated to strengthen leg muscles without moving into flexion, maintaining extension throughout.
  • Twists are included, with caution to avoid pain, engaging the back muscles and looking towards the back hand.
  • Transitioning into Reverse Warrior involves a backbend and twist, engaging the core and back muscles while lengthening the ribs.
  • Moving into a camel pose, focus on backbending while engaging the core and back muscles, then transitioning back up slowly.
  • On all fours, maintain a neutral spine by sticking the bum out, engaging the core, and extending one leg and the opposite arm.
  • Progressing to plank position, focus on keeping the back arched, engaging the core, and performing push-ups with variations for intensity.

15:06

"Dynamic Yoga Flow for Strength and Balance"

  • Lift your back leg up with hands on hips, feeling levels through pelvis and back leg.
  • Hold the position with a slight knee bend for five counts.
  • Begin to bend your left knee, pushing your right foot far back while maintaining extension.
  • Inhale, reach arms up, transitioning through five lunges with back knee bent and extending.
  • Move into high lunge, twisting the body gently to the side.
  • Transition to warrior two, engaging muscles and holding the pose.
  • Perform camel pose, focusing on muscle activation and balance.
  • Conclude with bridge pose variations, focusing on glute activation and balance.
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