What is this class

A BASIC Yoga class with modifications for people with herniated lumbar discs.

If you are in this situation – both as a yoga practitioner and someone who is thinking of using yoga to support a herniated disc problem – you cannot do yoga poses in the standard way.

Even worse, there are yoga poses that can be actually harmful for your herniated disc situation.

Basically, you have to avoid all the poses that bend the spine in a way that can push out the disc hernia. And you have to keep the yoga moves simpler and more controlled.

Finally you have to understand how to "listen" to your body and to your pain much better than most people.

So if something hurts you have to understand if it's normal muscle or tendon effort or your herniated disc that is involved.

In this class we will do yoga in a way that can't harm you and can be beneficial for your herniated lumbar disc problem. The goal is that you get more awareness of how to modify your yoga poses for your specific situation.

What we will do

The class will be a combination of explations and a real (modified) yoga class.

We will start with 15-20min to introduce each other and talk about “what to do and what to avoid” in our yoga practice.

Plus some tips to practice yoga with all kinds of herniated disc and general yoga safety rules.

Then 1 hour "modified" practice:

• How to sit and how to breath
• Modified Sun Salutation
• A couple of Warriors and strengthening poses
• A bit of balance poses 
• 15-20 min of closing sequences with stretching (with some specific for sciatica), static abs and rebalancing of our nervous system.
• And... Shavasana 😊.

Why me

My name is Daniela Novati and I am a yoga teacher that is living, practicing and teaching with 4 herniated lumbar discs.

One on L5-S1 is specifically serious with almost 1" x 0.5" protrusion that I will probably needs surgery.

However, in the meantime I learned all the modifications to yoga poses that let me practice and teach without making my herniated disc worse.

With my experience of teaching yoga I could create specific modifications and understand how they work.

That is why I feel confident that I can teach you the right modification for your poses.

There are limitations, however.

I have first hand experience only of lumbar herniated disc and so I feel comfortable teaching yoga for whom has this kind of problem.

I have some experience with yoga for cervical herniated discs, but it's partial (I worked with a client who had this issue).

I have no experience with other types annd positions of herniated discs.

And finally, everybody is different

So, before joining the class, ask yourself if this is for you. And during the class listen to your body!

If you have a lumbar herniated disc – those are the most common type of herniated disc problems – this class will surely benefit you.

Because I will teach you yoga modifications that are original and based on "first hand" experience of a yoga teacher doing yoga with erniated lumbar discs.

If you think this is for you, welcome to the class!

What yoga experience you need

If you have yoga experience

This class is perfect if you have some level of yoga knowledge.

You can be a beginner or even more advanced: you need the modifications even if you are an expert and actually probably more than if you are a beginner.

And this because yoga poses for you come more easily so you don't realize that you are hurting you. (I speak from experience, unfortunately).

If you have zero yoga experience

If you have zero yoga experience, but you have heard that yoga can help you, in this class you will find some exercises that are BASIC yoga or even other disciplines (Eldoa, McKenzie physiotherapy methods) that I will teach you.

Clearly, learning yoga takes time, so in the beginning you could feel overwhelmed. But do just what you feel you can and in time you will learn and experience all the good yoga can do for you.

This is valid in general with yoga and even more if you do yoga with a physical issue.

When

• Friday, June 5th
• 6:00 PM

Duration: abour 75 mins

How the class is done

Zoom online class

I will do the class on Zoom that is great for interaction.

So I will be able to see and correct you – if you have your camera on – and you will be able to ask questions.

How to attend

To register for the class, click the button in this page.

You will arrive to a new page where you have to put your name and email and then pay online with credit card or Paypal.

You will receive a confirmation email containing a button to access the class when it's time. I will send you 2 more emails in the day of the class, just in case you miss this first one.

How to connect

You can use your computer or your smartphone.

Just connect with the Zoom software (on computer) or Zoom app (on smartphone).

Find your Zoom software here.

What you need to attend

It's recommended you come to the class with

• yoga mat
• yoga blocks
• strap

I really hope to see you in the next class and help you enjoy yoga... again or for the first time!