Before You Begin

• If you suspect that you may have a herniated disc, consult your physician for a positive diagnosis. Once you have a diagnosis, discuss your exercise options with your physician. In general, people with disc herniations should avoid forward bends, as this may cause the disc to bulge further. However, each person is different and your doctor can tell you which exercises to avoid.
  
  

Find the Right Style

• Yoga is often considered a gentle form of exercise. In fact, there are some forms of yoga, like ashtanga vinyasa, that are as vigorous as an aerobics class or resistance training. If you are using yoga videos, look for titles with a restorative or yin focus, and work your way up to the more vigorous styles. If you are working from a book, or website, do each pose slowly and hold each pose for at least 10 seconds.
  
  

Attend at Least One Class

• Attending a class allows you to see the poses live, in 3D. Additionally, you'll have access to an instructor who can show you how to do each pose correctly. The instructor can also help you make adjustments and modifications to accommodate your condition. Many yoga studios offer free introductory classes as an incentive for trying their services. If you don't have a studio near you, check with gyms and recreation centers. If you can, try attending at least one class a month to refresh your memory and learn new techniques.
  
  

Work at Your Own Pace

• No matter which style you choose, always work with your body. If you experience pain, stop immediately and modify the pose. If you feel you need to hold a pose longer or need to move into a different pose, do so. It's your practice and your body.