Pilates

Pilates (with a skilled teacher, not a video) is a better choice than yoga for that condition but a pt can give you appropriate stretches as well.

A lot of places also offer Pilates (also a great workout and definitely more cardio)

I've done pilates much longer than yoga and this has helped me ensure that I am not overextending in bridge pose.

I’ve been training consistently at the gym for about 3 years, mostly with weight training, and a few months ago I started practicing yoga and pilates. To my surprise, I feel like these new activities bring benefits that are in some ways even better than what I get from the gym — especially in terms of mobility, posture, and overall body awareness.

Look up some Pilates videos on YouTube and get to business, it will fix all mobility issues because it activates every single muscle and every angle that you and most people simply don’t do because there’s no need in their daily lives, trust me and you’ll be fixed

same boat, practiced yoga and had sciatica for years. it only improved after adding weight lifting and pilates.

Try Pilates

Perhaps if you can afford to visit the same physio that diagnosed you? If you can't, I suspect you'll probably end up at a mixture of something like Pilates and swimming. Pilates was originally designed as rehab for injured people.

Pilates has also helped me with understanding how and what to engage in certain positions and feeling more confident that I am doing yoga postures in a healthy way for my body, not over-relying on flexibility.