A new student has come to me for private instruction. She is pre-natal and also has a protruding L-5. What kind of practice can you suggest?
Major practice for herniated disc is back bend of which locust is best though of course not after 1st trimester. Instead she can do sunbird (Chakravakasana) this is essentially cat with one leg extended into lift above hip height. Key is to develop gluteal muscles and lumbar spine region. Normal practices for pregnancy apply also ? sitting with legs open (abduction and external hip rotation are emphasized), squats (Utkatasana and many variations), Mula bandha (root lock for strong pelvic floor which can reduce need for episiotomy and if it is done ? some doctors say they won?t but do it anyway ? it will speed recovery time); plenty of pranayama with long exhalation and meditation. I would recommend giving 30-50% of practice time for pranayama and meditation practice. Increasing as pregnancy continues.