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By Riya Davda.
Riya Davda is a yoga instructor and wellness practitioner who began her teaching journey at the age of 19. She was recognized as one of the “51 Most Unconventional Yoga Instructors in the World” by HelloMyYoga and holds a degree in Psychology. Riya is currently pursuing her MSc in Yoga in India.
Yoga has been around for thousands of years, but despite its long history, there are still plenty of misconceptions that stop people from embracing the practice. Whether they are the fears about flexibility or confusion about its origins, these myths can feel intimidating or just plain misleading. Let’s break down some of the most common myths and shine a light on what Yoga is really about — an inclusive, transformative practice for every body, regardless of age, ability, or background.
1. Yoga is only for Flexible people
This is probably the biggest myth out there. Many people think yoga is only for those who can bend like pretzels. But the truth is, Yoga is a journey that meets you exactly where you are. You don’t need to touch your toes to start. The practice itself helps you become more flexible over time. Every person, no matter how stiff or flexible, can benefit from yoga. It is about progress, not perfection.
2. Yoga is just Stretching
Sure, Yoga involves stretching, but that’s only one small piece of the puzzle. Yoga combines breathwork, meditation, and movement to create a holistic experience. It is as much about calming the mind and connecting with your breath as it is about stretching muscles. Yoga helps with mental focus, stress relief, and emotional balance, making it much more than just a physical workout.
3. Yoga is a religious practice
While Yoga has its roots in the ancient Indian way of life, it is not tied to any one religion. Yoga is a practice of self-awareness, mindfulness, and body-mind connection that anyone can embrace, regardless of their spiritual or religious beliefs. It is a tool for improving mental and physical health, and it is adaptable to all belief systems — or none at all. The ancient yogic text Patanjali Yoga Sutras is one of the most commonly translated mediaeval texts - from Arabic to Javanese. This speaks of Yoga’s popularity across lands and societies, breaking all social, political and religious barriers.
4. You need fancy gear or clothes
Yoga doesn’t require expensive mats or designer outfits. In reality, you only need something comfortable to move in and a space to practise. Some of the most dedicated yogis practise in simple clothing, focusing on the experience rather than how they look. The beauty of Yoga is that it can be done anywhere — in your living room, outdoors, or in a studio. It’s not about fancy gear; it’s about the practice itself.
5. You must practise for hours to get benefits
Another common misconception is that you need to spend hours on your mat to feel the effects of Yoga. Not true! Even 10-15 minutes of mindful movement can provide benefits like increased focus, reduced stress, and improved physical alignment. Small, consistent practices can have a huge impact over time. Yoga isn’t about the length of time you spend; it’s about how present and mindful you are during your practice.
6. Yoga is only for women
This myth has gained traction over the years, but historically, Yoga was practised and embraced by men as well. Many eminent male teachers have left an impact in this space. In today’s world, yoga benefits everyone, regardless of gender. It can improve strength, flexibility, balance, and mental clarity for both men and women. Many male athletes, business leaders, and fitness enthusiasts incorporate Yoga into their routines for its physical and mental benefits.
7. You have to do advanced poses to practise 'real' yoga
Yoga isn’t about achieving picture-perfect advanced poses. The true essence of Yoga lies in the connection between your body and breath, and how present you can be in the moment. Whether you’re holding a simple pose like a downward dog or attempting a handstand, what matters is your awareness, not how ‘impressive’ the pose looks. You can experience the full benefits of Yoga even without doing an advanced posture.
8. Yoga is only for old people
There is a misconception that Yoga is only for seniors or people with limited mobility because it is often portrayed as gentle, slow and stretchy. Yoga offers so much more than that. Styles like Vinyasa, Power Yoga, and Ashtanga are dynamic and physically demanding, appealing to younger crowds looking for strength and fitness. From fast-paced flows to restorative practices, Yoga can be tailored to every age group.
9. Yoga is only for the thin and slender
This is a harmful myth that discourages many people from stepping onto the mat. Yoga is for every “body”, regardless of size, shape, or fitness level. It is a practice that promotes self-acceptance and body positivity. The idea that you need a ‘Yoga body’ to practice is completely false. Yoga teaches us to respect and love our bodies for what they can do, not how they look. Whether you’re athletic, curvy, or somewhere in between, Yoga is for you.
10. Yoga is too easy to be a real workout
Some believe that Yoga is ‘too easy’ and doesn’t offer a challenging workout. But the level of challenge varies depending entirely on the style of Yoga you choose. Practices like Power Yoga and Ashtanga are physically intense and build strength, endurance, and flexibility. Even slower-paced practices like Hatha and Yin Yoga can engage muscles in deep, sustained ways that challenge your body. Yoga can be as gentle or as challenging as you want it to be.
At its core, Yoga is an adaptable, inclusive practice that benefits everyone, irrespective of their age, gender, or physical ability. By breaking down these myths, you can step onto the mat with confidence, knowing that Yoga can work wonders for you. Whether you are there to find inner peace, increase flexibility, or build strength, the most important thing is to show up with an open mind and heart. Yoga is for everyone.
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