When the Flow Needs to Change
Yoga has been a part of my life for a long time. It’s how I move, how I breathe, how I process. It’s the thing I come back to when I’m overwhelmed, disconnected, or hurting — physically or emotionally. And for the longest time, Vinyasa was my go-to. That smooth, rhythmic flow that feels like meditation in motion? It made me feel strong, free, and deeply alive in my body.
But here’s something I’ve learned along the way — sometimes, the thing that once felt healing needs to evolve. Especially when you’re living with pain.
I’ve had a herniated disc at L5-S1 for years. Like many people, I thought yoga would “fix” it. And in some ways, it has helped — more than most things. But I also started to notice that the way I was practicing, particularly in fast, flow-heavy Vinyasa classes, wasn’t always serving me. Sometimes it was quietly aggravating my back, even though my intentions were good.
Flow Isn’t Always Friendly to the Low Back
If you’ve dealt with low back pain, you know how unpredictable it can be. Some days feel fine, and other days… you’re not even sure what slight movement triggered a flare-up.
Vinyasa classes often include a lot of forward folds, backbends, twists, and quick transitions — all of which can be wonderful, but also require a lot of spinal awareness. Without it, those beautiful, flowing sequences can become too much for a vulnerable lower back to handle. Poses like Upward Dog, deep folds, or twists that move too quickly can strain the exact areas that need extra support.
And the thing is — it’s not because Vinyasa is “bad.” It’s just that when we’re working with something like a disc injury or chronic pain, we need to practice differently — with more care, more intention, and a deeper kind of listening.
The Shift: Moving Smarter, Not Harder
For me, the real turning point came when I let go of the idea that I had to push through or “keep up” for my practice to be valid. I didn’t need to stop practicing — I just needed to change how I practiced.
I started slowing things down and paying closer attention to how I entered and exited poses—reconsidering what alignment meant for my body, not just what I’d been taught or seen modeled.
Now, I focus on:
Stability over depth
Engagement over stretch
Function over appearance
It’s not always easy to step away from the mindset of doing more, going deeper, and flowing faster, especially in yoga spaces where those things can be celebrated. But what I’ve found in stepping back is a different kind of strength — one that feels more grounded, more sustainable, and more healing.
What This Looks Like in Practice
It’s not dramatic. It’s simple. It looks like:
Choosing Sphinx over Upward Dog when my spine needs more support
Bracing my core and bending my knees before folding forward
Taking transitions slowly, with breath and awareness
Using props unapologetically — because they help me feel safe and supported
Skipping or modifying poses when they don’t feel right, even if the rest of the room is moving through them
You’re Not Doing It Wrong
If you’re navigating low back pain or a disc injury, I want you to know: you’re not broken. And you don’t have to give up the style of yoga you love. But it is okay to pause and ask: Is the way I’m practicing supporting my healing? Or is it asking too much of a body that’s asking for care?
Yoga isn’t just about poses — it’s about presence. It’s about listening to your body with compassion, not judgment. It’s about honoring the version of you that’s here today, not the version you once were, or wish you could be.
For me, this shift in practice hasn’t made yoga less powerful. If anything, it’s made it more real. More connected. More mine.
