Better consultant in person a regular yoga practitioner.

As you are recovering from Slipped disc, do not practise any asanas which require to put stress on shoulders and back. Do not do any asana / exercise which needs you to stretch your hands and bend like Trikosana / Veerabhadrasa / Tadasana and similar other asanas. Start with wrist rotation, by stretching both hands in front of chest, bring them closer, and rotate your wrists only, without moving any other part of your hand, remember to close your fist. This actually strengthens shoulders and backneck muscles, and relieves joint pain in that region. Practise Neck Rotation. In this exercise, rotate your neck fully extended that is, when forward, your chin should touch your shoulders, and chest during rotation, and when backward, your headbase should touch top of your back (Area between shoulders.) do not practise Bhujangasana, Setubandhanasana, Pawanmuktasana, Halasana, Sarvangasana, Sirshana, Chakrasana. You can practise Salabhasana, Navasana, Vajrasana, Padmasana.

Practise Pranayama ...more