Can I teach yoga with a herniated disc?

People often wonder how I can teach yoga with a herniated disc. Honestly, I would have asked the same question if I hadn’t gone through it myself. That’s why I decided to share my journey and the major lessons I’ve learned (so far) along the way.

Being forced off my mat just when I decided to teach yoga full time turned out to be a major lesson in my teaching journey. When I could barely forward fold or sit still for five minutes on the tram, I had serious doubts about how and when I’d be able to teach. Still, I didn’t wait for too long and I eased back into it gradually with max 1-2 classes a week. Doing so, I discovered something surprising: teaching with a herniated disc actually helped me grow and become a better yoga instructor in ways I hadn’t expected. If you’re facing similar challenges or curious about how adversity can lead to growth, I hope my journey offers some insight and inspiration.

Photo credit: Rahel Zuber (2024)

Holding space off the mat

Since my physical limitations prevented me from demonstrating much, I focused on the art of holding space. I refined my verbal cues, ensuring they were clear and precise. By moving around the room more, I became of service of the yoga practitioners in new ways.

I personally believe that even if you’re a visual learner (like me), physical demonstration isn’t needed 100% of the time. As a practitioner, when I observe I oftentimes catch myself trying to replicate the asana, “so that it looks the same“. Rather than feeling the pose. And so, I believe that reducing the demonstration to the minimum and increasing observation and communication transformed my teaching. It allows me to offer more personalized, tailored cues.

Then, as I moved beyond pain, I dedicated greater attention to hands-on assistance, applying touch consensually and safely to foster deeper embodiment of each asana. Recognizing that every student is unique, I moved away asap from a “one-size-fits-all” approach. I focus on honoring individual needs and helping students transform their practice through effective, personalized assists.

My injury became an accelerator for growth, pushing me to improve my teaching in ways that might have taken me much longer otherwise.

Avoiding burnout through mindful teaching

As I began to feel better and took on more classes, I realized that the skills I had developed, especially the ability to hold space off the mat, were key to sustaining my energy and passion for teaching on the long run. Leading multiple yoga practices a day can be draining, especially if you're constantly demonstrating poses and biking from one studio to the next. But by shifting my focus to observing and guiding, I was able to conserve energy while still offering my students high-quality instructions.

Injury or not, this was a lesson I’ll carry with me for the rest of my career: holding space for your students doesn’t mean you have to give up all of your energy. It’s about creating a space where they can explore and grow, while ensuring you’re taking care of yourself too. Be it physically, mentally, emotionally or energetically.

Students’ practice time isn't yours

I am sure I will have other “aha” moments as I am still on the road to recovery but for now, one last major takeaway (or at least consideration) would be: Whether you're dealing with an injury or not, it's crucial to remember that your students' practice time isn’t yours. When you’re holding space as a teacher, you’re facilitating their experience… not showcasing your own. I had to learn to step back and let go of the need to demonstrate every pose. My students don’t need me to show them the “final expression” of each pose — they need guidance, support and a safe space to explore their own bodies, feelings and sensations.

This was a huge reminder I didn’t know I needed. Teaching yoga is as much about what you don’t do as it is about what you do. And that means dedicating separate time for your own practice, where you can explore and reconnect with your body outside of your teaching role.

Growing through adversity

All of this is likely something you have come across during your teacher training. Or as an inspirational quote on social media. But starting to teach yoga full-time right when I was hit with an acute herniated disc? That was definitely a challenge; which thankfully turned out to be a big learning in disguise. It pushed me to be more mindful, more aware of yogi*nis’ needs and to connect with the true essence of yoga beyond the physical postures. Whether you’re navigating an injury, pregnancy or anything else, remember that these experiences can profoundly shape and evolve your teaching. Just make sure to listen to your doctors’ all while doing your own research, and find your own way to make it work for you.

Let’s figure it out together

Are you currently navigating an experience that changed how you approach your yoga practice or teaching? Have you wished you’d have someone to talk it through and figure out the next steps but felt somehow overwhelmed? I’d love to help. I’m offering 1:1 private sessions where we don’t have to practice yoga and simply see how we can ensure you can pursue your space holding activity!