Do You Have to Be Flexible to Do Yoga?

WASHINGTON — Welcome to January! It’s a big month for trying new fitness classes that promise to improve your health. You may have heard you should try yoga and thought, “I can’t even touch my toes. I won’t be able to do the poses.” Sound familiar? You’re not alone.

Do you have to already be flexible to do yoga? The short answer is absolutely not! We’ll delve into what yoga is beyond stretching, why you can (and should) start yoga at any level of flexibility and leave you with tips to make it more accessible for even the most inflexible bodies.

Yoga is More Than Stretching

It’s understandable to think that yoga is about bending your body into advanced poses. But yoga is a spiritual practice that started in India over 5,000 years ago. In the beginning, it wasn’t about the physical practice at all. 

There are eight limbs of yoga, and the physical practice (asana) is one of them. Two other important limbs are pranayama (breath control) and dhyana (meditation).

Physical Practice (Asana) Beyond Stretching

There are aspects of the physical practice that don’t require flexibility at all. Many poses focus on strengthening muscles, releasing tension and increasing balance and stability.

Breathwork (Pranayama) and Meditation (Dhyana)

In a yoga class focused on asana, the teacher will cue you to control your breath and classes often begin and end with meditation. You can also practice breathwork and meditation by sitting or lying completely still in a comfortable position.

Why Practice Yoga?

So, why practice yoga? Here are the top reasons to try it out.

• It is Accessible for All Levels: You can practice yoga sitting in a chair. You can modify poses to accommodate your level of flexibility. You can try a class for beginners or a five-minute YouTube video.
• It Increases Flexibility and Mobility: If you continually do yoga, you may be able to increase your flexibility over time. If you spend a lot of time sitting at work, doing yoga is a great way to move your joints and increase mobility. Better mobility may lead to fewer aches and pains caused by a sedentary lifestyle.

• It Builds Strength: Practicing yoga can strengthen your major muscle groups — especially your core. Depending on your poses, you’ll also work your upper and lower body muscles.

• It Improves Balance: Some yoga poses involve standing on one foot while lifting the other off the ground. Balance is vital for older adults to help them prevent falls and injury.

• It Improves Posture: Standing or sitting up tall in certain poses requires you to engage your core and keep your spine straight. More core strength and spinal alignment can improve your posture, decreasing back pain caused by sitting.

• It Offers Mental Health Benefits: Practicing breathwork and meditation, with or without physical practice, helps you experience mindfulness and be more present. Regularly doing these practices can relieve stress, increase calmness and improve your well-being.

How to Modify Poses for Limited Flexibility

Ready for class but feeling tight? Here are some tips to help.

• Bend Your Knees: When it comes to touching your toes, it’s a common misconception that your knees should be straight. In fact, even the most flexible people should bend their knees slightly to avoid hyperextending. Bend your knees as much as you need to in poses that stretch your hamstrings. You’ll still feel a nice, safe stretch. Over time, you may be able to straighten them a little more, but don’t force it.
• Use Yoga Blocks: Most yoga classes will have a selection of props, or you can get some to use at home. Yoga blocks help bring the floor closer to you. In a pose with your hand on the floor, place it on a block instead. You can also place blocks under your hips for hip-opening poses.

• Try Yoga Blankets: Another standard prop is a yoga blanket — but you can also use any blanket, pillow, or folded-up towel. In child’s pose, if your hips don’t reach your heels, place a blanket between them. You can also use it in a half-pigeon pose between your hip and the floor.

• Utilize Yoga Straps: Yoga straps (or a long towel or a belt) are also helpful for stretches where you can’t reach your toes. You can loop it around your feet in a seated forward fold or a hamstring stretch on your back. You can still keep your knees bent, but the strap will provide a better stretch.

• Ask for Help: If you take a class at a studio or gym, arrive early and let the instructor know you are new and have some flexibility questions. They’ll be happy to offer more modifications and help.

• Listen to Your Body: Never push too far into a pose. It’s always okay to skip something that doesn’t feel right to you.

Start Right Now

Wherever you are, stand up. Notice the feeling of your feet on the ground. Take a deep breath in and a deep breath out. Take two or three more rounds of breaths. Congratulations, you started yoga! You can get the mental health benefits of yoga immediately.

However flexible you are (or aren’t), yoga can increase mobility, strength, balance and posture. You can also use props and modify poses that are challenging for your flexibility. Practicing mindfulness helps reduce stress and improves mental health. Take another slow inhale and a nice, long exhale. Great work.

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