Yoga: Can Anyone Practice It?

With yoga’s growing popularity, more and more people are wondering if yoga is right for them. Along with increasing awareness about the benefits of practicing yoga, it's inevitable that some of the myths and misconceptions about yoga might cause some confusion.

Some people assume that if they are not naturally flexible, then yoga isn't right for them. Others may believe that yoga is only for young people or for old people or that mainly women practice it. Still others worry that it may be strenuous for them while others are concerned that it won't be enough of a workout. Nevermind that many of these myths contradict one another!

One of the great aspects of yoga is that the entirety of the practice spans a great deal of techniques that can be utilized by a wide variety of people to improve their lives in many different ways. There are parts of the practice that address strength and flexibility while other techniques that focus on relieving stress and improving mental clarity. Some practices focus on healing injuries or chronic pain while others concentrate on calming the mind and finding a sense of stillness.

The truth is that yoga offers a wide array of approaches and techniques that allows each person to find what they need by adjusting their practice accordingly. Let's begin by looking at a few examples:

I’m a woman in my forties and I suffer from back pain. Is yoga safe for me?

Many people have turned to yoga to help overcome back pain and it could prove very helpful for you. Multiple studies have shown that both yoga poses and the resultant improvement in one's posture from regular practice can help reduce or eliminate chronic back pain.

It is important to be cautious, however. You'll want to choose a slower-paced class that is focuses on methodical movement and proper alignment. Also, be certain to alert your teachers about your existing conditions - sciatica, bulging discs, muscles spasms, etc. - before class starts so that they can offer modifications as necessary.

Even better, find a class that is specifically designed to be therapeutic, such as Viniyoga classes or classes targeted toward yoga therapy. In these classes, the focus will be on reducing imbalances in the body, carefully nurturing any injured body parts, and on healing chronic injuries.

Until your back improves, it's best to avoid strenuous classes such as Power Yoga or Vinyasa Flow. You may feel those are appropriate once you heal and are feeling strong, but those classes tend to more athletic in their approach and wouldn't be the best place to start.

I'm looking for a workout. I'm an athletic guy in my mid-20s and feel that yoga moves too slowly and isn't aerobic. Can yoga make me fit?

There's no question that some yoga classes are physically demanding and very strenuous. With regular practice in the appropriate class, you can gain strength, tone, and endurance. Yoga won't bulk you up like weight lifting or train your cardiovascular system to the extent that sprinting and distance running will, but the benefits of yoga complement those other forms of exercise - and can help you recover faster.

Again, it's a question of finding the right style of class and the right teacher. While you're not likely to feel the burn like you might in a crossfit training session or boot camp class, Power Yoga will have you breaking a sweat and feeling that you worked your whole body. At times, you'll be flowing through poses and synchronizing your movements with your breath, which will get your heart pumping. At other times, you'll be holding challenging poses for an extended time, forcing your muscles to improve their endurance.

Yoga can be very helpful for athletes in many ways - from improving their performance to increasing their flexibility to healing their injuries. If you find the right class, you might be surprised at just how physically challenging it can be.

I’m elderly and haven't exercised in years. I'd like to try yoga, but I'm not flexible. Is that an issue?

It's a common myth that people have to be flexible to practice yoga, but that couldn't be further from the truth. In reality, yoga meets you where you are and there are many techniques that are appropriate for a wide range of abilities. If you can breathe, yoga can offer you something worthwhile.

The benefits for you could be many-fold. First of all, yoga will help with your balance and is a weight-bearing activity and so it can help improve bone density - both very important as we age. Also, as you begin to practice regularly, you'll notice some flexibility returning to your muscles along with strength and endurance.

There are classes that cater specifically to seniors and those would be a great place to start. There are also classes that are advertised as gentle yoga and these could be another excellent option. If you have any concerns, feel free to chat with the teacher before class and let him or her know of any particular limitation you may have.

I’m an expectant mother. Is yoga safe for my baby and me?

Research has shown that yoga can be an important part of self-care during pregnancy. Studies indicate that it can potentially reduce the need for pain relief during birth and may even lower your chances of needing an emergency C-section.

Since yoga is as much about relaxation and a positive mental attitude as it is about keeping you fit and flexible, it can help to reduce discomfort and anxiety associated with pregnancy and childbirth. You'll go into the delivery room in better health and that will aid your body to bounce back after the birth of your child.

Specific pre-natal and post-natal classes are widely available where teachers will offer personalized attention and care. You'll also find a sense of community with other expecting mothers that can also be very rewarding before and after your pregnancy.

Between work, family and other commitments, my life is stressful. I don't feel like I have time for yoga. What can I do?

In our busy modern lives, we seem to be surrounded by stress. Fortunately for us, research has found that several yogic practices can help us calm and focus our minds and reduce the reactions that trigger stress.

Most people think of yoga as a physical practice - and the physical postures and exercise in general are helpful in bringing our bodies back into equilibrium and combating stress. But yoga's reach extends far beyond the merely physical and provides powerful techniques for working with the breath, with visualization, and with meditation to increase focus, reduce anxiety, and integrate the body and mind.

Pranayama, the technique of concentrating on and controlling the breath, can create immediate changes in our state of mind and bring about a deep sense of relaxation. Visualization exercises also aid in this as well as helping us to overcome negative thought patterns and shift our focus toward positive outcomes. Perhaps the most important component is meditation which research has shown to be incredibly effective at clearing our minds, reducing stress, and alleviating anxiety. Using these powerful techniques from the yogic tradition can be essential for our mental health in this modern world.

And, in truth, they don't require a lot of time. While it would be ideal to spend a week or two on a meditation or yoga retreat, we don't always have that luxury. Even making it to a regular class can be challenging. By taking a couple of classes and learning basic techniques, you'll have an idea of how to create your own home practice. Additionally, there are now great apps for both yoga and meditation broken into quick segments that you can squeeze into shorter sessions when you have the time. Even just 20 minutes a day can have a significant impact on your overall health and well-being.

So now you can see that the discipline of yoga is much broader than you may have originally understood. Due to the breadth and depth of its offerings, yoga offers something for everyone. Whether you are looking for greater flexibility and improved balance, pain relief, a healthy workout that leaves you feeling energized rather than depleted, or stress reduction, yoga is an excellent choice. The key is to seek out the proper class and the right teacher and you'll be well on your way to finding the type of yoga that's right for you.

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