Debunking 15 Common Yoga Myths
Yoga has grown immensely popular, reaching people of all backgrounds and lifestyles. But with its widespread reach comes a host of misconceptions that can discourage people from starting or make seasoned practitioners doubt their approach. Let’s clear up some dead yoga myths that may be holding you back.
1. If you have tight hamstrings, you can micro-bend your knees in poses such as Uttanasana and Janu Sirsasana
One of the most common myths is that your knees must be locked straight for forward bends to be “correct.” Not true! Micro-bending your knees helps protect your lower back and hamstrings while allowing you to enjoy the full benefits of the pose. Yoga is about adaptation, not rigid rules.
2. Putting your foot on your knee for Tree Pose is OK
Contrary to popular belief, placing your foot on your knee in Tree Pose is not inherently wrong, as long as there’s no pressure that could lead to joint strain. If it feels comfortable and stable, go for it. The key is to listen to your body and respect its boundaries.
3. You may never reach your heels down in Downward Facing Dog
A flat-footed Downward Dog is not the gold standard. Your anatomy, flexibility, and bone structure may mean that your heels hover above the mat-and that’s perfectly fine. Focus on the stretch in your hamstrings and the length in your spine instead of forcing your heels down.
4. Bending your knee above your ankle in Warrior I is totally fine
Aligning the knee directly over the ankle is often taught for safety, but slight variations are okay as long as you feel stable and there’s no strain. Trust your intuition, and let go of the fear that slight knee movement will ruin your practice
5. There is no need to bring your shin parallel to the top edge of your mat in Half Pigeon Pose
Half Pigeon Pose is notorious for creating tension if performed rigidly. Your shin does not have to be parallel to the top edge of your mat for the pose to be effective. Adapt it to your own body’s needs for a safer, more comfortable experience.
6.Yoga will not fix all your problems
Yoga is a powerful tool for self-care, mental clarity, and physical health, but it’s not a panacea. It won’t magically solve life’s challenges or eliminate stress entirely. Yoga helps you build resilience and perspective, but it doesn’t erase reality.
7.You can do yoga even if you are not flexible
Flexibility is not a prerequisite for yoga—it’s a result of consistent practice. Many people are intimidated by the notion that yoga requires an acrobatic level of flexibility. The truth? Yoga welcomes all bodies, flexible or not. Besides, physical poses are only a small part of yoga.
8. Your womb will not get distorted if you practice an inversion during your period
There’s a long-standing myth that inversions during menstruation can cause harm. Modern research and many experienced practitioners agree that there is no medical evidence to support this. Listen to your body, and if inversions feel good during your period, go ahead.
9. Yin yoga is not "easy", boring or for lazy people
Yin yoga may appear slow-paced, but that doesn’t mean it’s easy. Holding poses for an extended period challenges your mental endurance and invites deep tissue release. It’s a practice that teaches patience, awareness, and acceptance—far from lazy!
10. Yoga is more than physical poses and breathing
While asanas (poses) and pranayama (breathing techniques) are important, yoga extends beyond the mat. It’s a way of life, encompassing principles like mindfulness, non-violence, and self-study. The essence of yoga is to align body, mind, and spirit.
11. Yoga is not a religion
Yoga has spiritual roots but is not a religion. It’s a philosophy that supports self-awareness and personal growth, which can coexist with any religious belief or none at all. Practicing yoga doesn’t mean you’re subscribing to a particular religion—it’s for everyone.
12. Using props does not mean you’re “bad” at yoga
Props like blocks, straps, and bolsters can help make poses more accessible and improve your alignment. Using them is not a sign of weakness; it’s a demonstration of wisdom. Props allow you to deepen your practice and prevent injury, no matter your level.
13. Your yoga practice can be about calming down and also about firing you up!
Yoga is versatile and meets you where you are. Whether you’re looking to find calm after a long day or fire up your energy for a challenge, yoga can adapt. Let your practice be what you need at any given moment.
14. Yoga is practised ON the mat AND OFF the mat
Yoga doesn’t stop when you roll up your mat. The lessons learned—patience, focus, and compassion—extend into your daily life. Applying these principles outside of your practice is what makes yoga truly transformative.
15. Your yoga journey will not make you happy all the time
The journey of yoga is one of self-acceptance and self-discovery. It’s not about reaching a state of perpetual happiness. Yoga brings out both the light and the shadow aspects of yourself. There will be moments of challenge and frustration alongside those of joy and peace. This is normal and part of the process.
Yoga is diverse, nuanced, and deeply personal. By breaking down these myths, we can approach our practice with more compassion, curiosity, and openness. Remember, yoga is a journey—not about achieving perfection, but about finding what works for you.