Class Details

The class will be a combination of explanations and a "modified" yoga practice, with special attention to Neck & Shoulders, Core and Sciatica stretching.

The focus in the first part of the class will be on Neck & Shoulders, that often react over-contracting, when we have a problem in our spine or any kind of pain.

• We will bring attention on the different movements that our shoulder, shoulder blades and neck can do
• We will move our attention to the core, learn how to strengthen it while we breath and to make it the strong base where our shoulders relax 
• mobility, stretching and relaxation of neck and shoulders

Then we will wake up all the body and our energy with some standing poses

• Always with specific attention to the elongation and support of the spine 

Then we will do some exercises on the floor (sciatica stretching and soft back extension)

• and learn how to come up from a supine lie down position

In the end we will rest body, mind and nervous system in Shavasana

Program

Introduction – around 20 minutes

• We will start introducing 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.

Modified Practice – around 1 hour

There will be modifications to poses and sequences where needed for our specific situation

• How to sit and how to breath
• Awakening, stretching and mobility of neck, shoulders and shoulder blades
• Modified Sun Salutation A sequence
• Some standing poses 
• Closing sequences with stretching exercises (with some specific for sciatica), and gentle back-bending
• How to come up from lie down position
• And... Shavasana 😊.

Questions & answers - around 10-15 minutes 

Final Greetings

For the class you need:

• Yoga (or exercise) mat
• Yoga blocks (or a few books)
• Yoga strap (or a belt, not elastic)
• A free wall nearby

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.

Is this class for you?

If you have cervical herniated disc or stenosis issues, I would not recommend this class, unless you know how to modify the exercises yourself.

The reason: this is a class aimed at relieving the muscle tension in the shoulder and neck area.

We will do exercises right & left, back & forward made for a neck without issues other than muscle tension.

While I am confident I can advise people who have my same issue (lumbar herniated disc) because I have first-hand experience, I have limited experience with other types of herniated disc.

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

And 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(s) problem – those are the most common
• already do yoga even at a very basic level
• or you want to learn how to use yoga to feel better

...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 herniated lumbar discs.

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