Hi Tatyana
Yoga done properly will strengthen your core muscles. The only issue (and a big caveat) is that you must know how to activate your core muscles. A very good exercise that you can do anytime, even before or after yoga class can be seen here. It’s called Flatten Your Tummy and Strengthen Your Back.
The other issue of the ‘small hiatus hernia’ is something that can be handled by good use of your muscular corset (so to speak). If certain yoga moves are ‘pushing’ the hernia out into prominence then there are certain moves to avoid that.
This would most likely happen on descent into poses such as Standing Separate Leg Stretching and the Head to Knee variety. It could also happen on the way into Hands to Feet. And possibly on the way out from this poses.
You can prepare like everyone else, then on descent bring your hands to your legs and walk them down. Then when you get to the floor you participate fully in the poses.
You are the one to judge whether you need to do this. You may find that the core exercise above could help such a problem. I can’t tell from the lack of description. But I think you have enough to go on at the moment.
Let me know if you need more help. Or if what I have said prompts more description then write another post! 😉
Namaste
Gabrielle 🙂
