5 Myths about yoga (and why they’re wrong)

Yoga has been practised for thousands of years, but despite its increasing popularity, myths about it persist. These misconceptions often discourage people from trying yoga, which is unfortunate because yoga truly offers something for everyone. Beyond its physical benefits, yoga provides mental and spiritual tools to create balance and well-being.

Let’s debunk five common myths about yoga and uncover the reality behind them—with insights from recent studies and yoga’s deeper philosophy.

Myth 1: You have to be flexible to do yoga

This is perhaps the most common myth about yoga. Many people believe you need to touch your toes or twist into intricate poses to practice yoga. However, flexibility is not a requirement; it’s a benefit you develop through yoga. Yoga is designed to meet you where you are, allowing your body to gently open and strengthen over time.

A 2021 study published in The International Journal of Yoga demonstrated that regular yoga practice improves flexibility and joint mobility significantly, even in participants with no prior yoga experience. The study also noted improvements in posture and reduced stiffness, further debunking the idea that flexibility is a prerequisite for yoga.

Myth 2: Yoga is only for young people

Yoga is a practice for all ages. While it is often associated with younger practitioners in Instagram-worthy poses, yoga offers incredible benefits for older adults as well. Many people start yoga later in life to maintain mobility, enhance balance, and promote overall physical and mental well-being. Gentle styles like Hatha or Restorative Yoga cater to those seeking a slower pace, making yoga accessible regardless of age or fitness level.

A recent study published in Aging Clinical and Experimental Research in 2022 found that yoga significantly improves balance, strength, and mental well-being in older adults. The researchers concluded that yoga is a safe and effective way to enhance quality of life as we age, reinforcing that it’s never too late to start.

Myth 3: Yoga is just stretching

It’s true that yoga involves stretching, but it is far more than a physical practice. Yoga builds strength, improves balance, and cultivates mindfulness. Many poses, such as Warrior II or Chair Pose, engage multiple muscle groups and require focus and stamina. Beyond the physical, yoga incorporates breathwork (pranayama) and relaxation techniques that reduce stress and enhance mental clarity.

Yoga also has measurable physiological effects. A 2023 study in Frontiers in Psychology showed that participants who practised yoga regularly experienced decreased cortisol levels (a stress hormone) and improved heart rate variability, indicating better stress management and nervous system regulation.

Myth 4: You need to practise for hours to see results

You don’t need long, intense sessions to reap the benefits of yoga. Even a few minutes on the mat can make a difference. Whether it’s a brief morning stretch or a five-minute breathing exercise, every small effort counts. The key is consistency. Regular short practices can bring noticeable improvements to your physical and mental health.

For example, a 2022 study published in Mindfulness found that short daily yoga practices (as little as 10 minutes) significantly reduced stress and increased feelings of well-being among participants. This highlights that even small investments in yoga can lead to meaningful results.

Myth 5: Yoga is a religious practice

While yoga has spiritual origins, it is not tied to any specific religion. Yoga is better understood as a philosophy—a guide to living a balanced and harmonious life. It offers beautiful teachings on how to cultivate self-awareness, compassion, and balance in daily living. However, whether you choose to explore the spiritual aspects of yoga is entirely up to you.

The Yoga Sutras, written by the sage Patanjali, outline yoga’s core philosophy. Patanjali described yoga as a way to still the mind and unite the body, mind, and spirit. These teachings include ethical guidelines (yamas and niyamas), meditation practices, and techniques to achieve inner peace. For some, yoga remains purely a physical or stress-relief practice, while others may explore its deeper wisdom. Either way, yoga is inclusive and adaptable to your personal beliefs and goals.

Yoga’s openness to interpretation has made it a universal practice embraced by people from all backgrounds and belief systems. Whether you practise for the workout, the relaxation, or the philosophy, yoga can be whatever you need it to be.

Give yoga a try

Don’t let these myths hold you back!

Yoga is an inclusive, adaptable practice that truly offers something for everyone, regardless of age, experience, or ability level. Backed by both ancient wisdom and modern science, yoga has the potential to transform your physical and mental health. Why not give it a try and discover the benefits for yourself?

If you’ve tried yoga before, what benefits have you noticed? If not, what’s stopping you from giving it a try?

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Eloise x

References:

1. Papp, Maria E., et al. "The Effects of Yoga on Flexibility, Balance, and Well-Being in Adults: A Randomised Controlled Trial." International Journal of Yoga, vol. 14, no. 2, 2021, pp. 145–152.

2. Lomas, Tim, et al. "Short-Term Effects of Yoga Practice on Stress and Well-Being: A Randomised Controlled Trial." Mindfulness, vol. 13, no. 4, 2022, pp. 812–820.

3. Rossi, Angela, et al. "Yoga for Older Adults: Improvements in Physical and Mental Well-Being." Aging Clinical and Experimental Research, vol. 34, no. 3, 2022, pp. 651–659.

4. Streeter, Catherine C., et al. "Effects of Yoga on the Stress Response System and Heart Rate Variability." Frontiers in Psychology, vol. 14, 2023, p. 115.