In August 2025, a serious back injury left me immobile for several weeks. An MRI revealed that the source of the problem was centered at the L4/L5 level. Here is the breakdown:

• The Culprit: A broad-based posterior protrusion at L4/L5. Essentially, the disc material was pushing 2 mm into the spinal canal.
• The Impact: This protrusion caused compression on the dural sac and pinched the L5 nerve roots on both sides. This “pinching” is precisely what caused the “electric” sensations in my legs.
• General Wear: The scan also showed minor bulges at L3/L4 and L5/S1, along with general degenerative changes (wear-and-tear) that I am now learning to manage.

Moving Forward with Yoga

Based on these results, I began searching for specific yoga poses to create space in my spine and reduce nerve pressure. Interestingly, I found that I could perform most of these poses even when I was unable to walk. I selected them by listening to my body — prioritizing poses that either decreased my discomfort or, at the very least, did not increase it.

The following series introduce these poses:

• Kyphosis Series: Focuses on strengthening the back and opening the chest.
• Lordosis Series: Targets core strength and lengthening the front body.
• Rounded Shoulders Series: Corrects upper-body posture and restores shoulder mobility.