17 Common Yoga Myths Debunked

Given the hectic lifestyle of people nowadays, yoga has become a popular practice; however, like many popular things, there are many myths about it. Do you ever get to hear that yoga is about stretching or that it is only for those who are bendy? The following are some of the common myths about yoga that can help to dissuade people from practising this amazing form of exercise. Now, let’s discuss these myths and unmask them once and for all, no matter if you are a novice or an experienced yogi. Now, let’s look at the facts that debunk these myths about yoga.

Myth 1: Yoga is Only for Flexible People

One of the most common myths about yoga is that the practitioner must be flexible to begin practising. Most individuals think that they have to bend the knees, touch toes, or twist back before coming to the yoga class. 

• Fact: Yoga is, in fact, a practice that helps you gain flexibility over time. You do not have to be flexible to begin with; in fact, yoga is one of the most effective ways of attaining flexibility. The poses are intended to tone the muscles that you use when practising yoga and help you become more flexible as you progress. 
• Supporting Evidence: In the International Journal of Yoga, it was established that yoga practice leads to an improvement in the flexibility of the participants regardless of their initial level. 

Myth 2: Yoga is Just for Women

Since most of the classes have a majority of women performing yoga, one gets the impression that it's only meant for them.

• Fact: Yoga can be done by both men and women. For the fact, that the practice of yoga was restricted to men in India and that it is only in the modern world that more women have begun to adopt the practice. It's important to note that yoga has a positive impact on both male and female bodies and minds.
• Supporting Evidence: Yoga is not a gender-specific activity, and some of the famous male practitioners of yoga include B. K. S. Iyengar and modern personalities like Ryan Giggs. A cross-sectional study conducted in 2020 showed that yoga enhances physical performance in male athletes.

Myth 3: Yoga is Too Slow-Paced for Fitness

Most people believe that yoga is all about relaxation and stretching, and is not an exercise.

• Fact: There are types of yoga that are very slow and can be done in a quiet environment, while others are very intensive and can be considered as exercises. There are Power Yoga, Vinyasa, and Ashtanga, which are vigorous and can enhance muscle strength, stamina, and cardiovascular health.
• Supporting Evidence: A study done in the Journal of Strength and Conditioning Research showed that Vinyasa Yoga can be classified as moderate-intensity exercise that can assist in enhancing physical fitness.

Myth 4: Yoga is a Religion

It is a common belief that yoga is associated with Hinduism or Buddhism, and this scares people away from practising it.

• Fact: Yoga is not a religion but a practice that is spiritual and can be practised by all regardless of religion. Although its origin can be traced back to the Indus Valley civilisation, today's yoga is more of a health and fitness practice.
• Supporting Evidence: The Yoga Sutras of Patanjali is one of the basic texts that stress more on the control of the mind and ethical codes and not on the rituals of worship. Modern yoga can be done by anyone regardless of his or her religious beliefs or even the lack thereof.

Myth 5: You Need Expensive Gear to Practice Yoga

A number of brands have emerged and offer expensive yoga mats, clothes, and accessories, which have created an impression that one has to spend a lot of money to practice yoga.

• Fact: Yoga is probably one of the easiest forms of exercises that one can engage in. All that is required is a comfortable area and a mat and the mat is not necessary at all, you can do it on a towel or any soft material.
• Supporting Evidence: Most of the successful yogis began with simple equipment. Yoga is more about the process and not about the product that is being sold. There are so many free resources available on the internet which include videos and guides to assist you in the process without having to spend a lot of cash.

Myth 6: Yoga is Only About Stretching

This misunderstanding about yoga comes from the visible aspect of yoga, which often involves stretching into various poses.

• Fact: Yoga is not just a set of exercises that involve stretching muscles and other parts of the body. Yoga is an all-around form of exercise that helps strengthen muscles, improve balance, and even teach breathing. Stretching is only one of them.
• Supporting Evidence: A systematic review in the Journal of Physical Therapy Science pointed out that yoga is a full-body exercise that improves muscle strength, endurance and flexibility.

Myth 7: Yoga Can't Help with Weight Loss

There are those who think that yoga is too mild to have any impact on weight loss and gain.

• Fact: Yes, Yoga can help in weight loss and more specifically, Vinyasa or Power Yoga is the type of Yoga that can help in losing weight. Also, yoga helps in increasing the awareness level that is useful in controlling the eating habits.
• Supporting Evidence: A study from Harvard Health discovered that people who exercise in yoga were more likely to have a healthy weight than those who did not exercise in yoga because yoga makes people conscious about what they eat as well as the exercises that they do.

Myth 8: Yoga Is Boring

For those used to high-energy workouts, the idea of holding poses might seem dull.

• Fact: Yoga can be very interesting, especially when one tries to learn more about the various types of yoga. Vinyasa, Ashtanga, Hot, Yin Yoga – the choice is great, and every fan of this type of training will find something to his taste.
• Supporting Evidence: Qualitative data collected from practitioners and clients often reveal the cognitive and psychomotor activities that motivate them to continue practising.

Myth 9: You Have to Practice for Hours to Benefit

The notion that yoga requires long sessions to be effective can be daunting for beginners.

• Fact: However, it has been found that even if one does not have time to do a full session of yoga, then it is not bad to do a few poses. It is possible to enhance flexibility, decrease stress, and become more mindful in just a few minutes per day.
• Supporting Evidence: A study done by BMC Complementary Medicine and Therapies found that even a mere 15 minutes of yoga every day can result to better mental and physical health.

Myth 10: Yoga is Just a Fad

Some dismiss yoga as just another fitness trend that will fade away.

• Fact: Yoga has been in existence for centuries and has gone through changes showing that it is a practice that is timeless for the whole body and soul.
• Supporting Evidence: The history of yoga has been traced to be over 5000 years and the principles are still applicable today. This is further evidenced by the fact that it has gone round the world and has been incorporated into the contemporary lifestyle.

Myth 11: Yoga is for the Young

There's a belief that yoga is only for young, fit individuals.

• Fact: Yoga is for all ages. Indeed, it can be highly effective for elderly people, as it provides a set of soft exercises that help to keep fit and maintain balance.
• Supporting Evidence: According to the American Journal of Lifestyle Medicine, yoga can be practised by seniors with or without modifications, thus enabling them to gain mobility and decrease the likelihood of falling.

Myth 12: Yoga Requires a Lot of Time

Many believe that to gain benefits from yoga, one must dedicate hours each day to the practice.

• Fact: It is not the length that counts, but the regularity. This shows that even if one practices for a few minutes a day, one can gain a lot of health benefits.
• Supporting Evidence: Research has suggested that short and frequent exercise can enhance the quality of life, as pointed out in the research done by BMC Complementary Medicine and Therapies.

Myth 13: Yoga Can Replace Medical Treatment

Some people mistakenly believe that yoga can cure diseases on its own.

• Fact: Yoga can be helpful in enhancing the medical treatment by decreasing stress and enhancing the general health of the body but it cannot be used as a substitute for professional medical care.
• Supporting Evidence: According to the Mayo Clinic, yoga should be used only as an adjunct therapy and not as a replacement for conventional medicine.

Myth 14: You Have to Follow a Strict Diet to Do Yoga

There's a misconception that to practice yoga, you must adhere to a strict vegetarian or vegan diet.

• Fact: However, it should be noted that not all yoga practitioners adopt these diets. It is not mandatory. Yoga also focuses on being mindful in every aspect of life, including what one eats, and so it is recommended that one makes the right choices for the body.
• Supporting Evidence: Most yogis recommend a diet that is healthy and appropriate for a person as opposed to a diet that is healthy for everyone.

Myth 15: Yoga is Expensive

With boutique studios and specialised classes, yoga can seem like a costly endeavour.

• Fact: Yoga can be done from the comfort of one's home, and this does not require much money. As has already been mentioned, there are many free online classes and materials that are accessible.
• Supporting Evidence: Some of the practitioners begin with free videos on YouTube or applications and then progress through without spending much money.

Myth 16: Yoga is Just Physical

This myth focuses on the belief that yoga is solely about the poses and physical exercises.

• Fact: Yoga is a comprehensive exercise that involves the use of breathing, meditation, and moral principles, thus making it a complete practice.
• Supporting Evidence: The Yoga Sutras describe the eight branches of yoga, which comprise of restraints and observances, posture, breath control and meditation, showing that yoga is not limited to exercise.

Myth 17: Yoga is Inflexible in Its Practice

Finally, some think that yoga requires strict adherence to specific poses or sequences.

• Fact: Yoga is highly adaptable. It can be adapted to meet the specific requirements of the users hence, it is universal.
• Supporting Evidence: Most yoga styles promote the use of props and variations to make it possible for anyone to practice yoga.

Conclusion

Yoga is a versatile and accessible practice that can benefit everyone, regardless of age, gender, or fitness level. Don't let misunderstandings about yoga hold you back. Now that these yoga myths have been debunked, why not give it a try? No matter if you want to gain more flexibility, relieve stress or find a new type of workout, yoga has something to provide for every person. Yoga is not a destination to arrive at. It's a process.

So, roll out your mat, take a deep breath, and start busting those yoga myths yourself. Check out local yoga classes near me or explore FITPASS to find a style that suits you.