However, for the disease of lumbar disc herniation, some movements can't be done, but some movements are very good, such as twisting the spine, or cat stretching, and bows like ingots, cobra pose, are all exercises for the back and spine.
There are also mountain and tree styles, both of which have auxiliary effects on the exercise of the spine. As long as you don't do handstands or similar movements that require high spinal strength, there is no problem.
When you are a beginner, you can try to do some simple poses first. Don't do it too fast. Keep your movements gentle. If you feel uncomfortable at that time, you should stop or reduce your movements. You have a slight lumbar protrusion. It is ok to practice yoga properly.
And after practicing, it's really good for lumbar process. I have almost no pain in my back now, and I have recovered from insomnia before, and I haven't had a headache because of lumbar process for a long time.
You don't have to go to a special yoga studio to practice. Just download Zhang Huilan's yoga course from the Internet. You can find an exercise course with about 40 episodes. This tutorial is 30 minutes per episode, with an average of four or five actions in one section. Moreover, the explanation is authoritative and suitable for beginners. I just found more than n yoga tutorials and finally decided to use this one. Teaching is very hard, the action is decomposed, and the difficulty of the action is from easy to difficult.
This tutorial can be downloaded from verycd. You can move on to the next step.