12 myths about yoga that keep us from getting on our mat

I remember the first time I walked into a yoga studio

My friend pulled into the parking spot and I had that classic pre-class anxiety. I’d frantically eaten peanut butter before getting there—and quickly learned heat plus peanut butter is a bad combo. I’d never taken a yoga class before. I wasn’t flexible and the word Bikram meant nothing to me.

I walked into the dimly lit room after a quick chat with the front desk, found a spot, and left feeling like this “hot yoga” wasn’t for me. I carried that belief for years—that one class defined the whole thing. But then I discovered yoga isn’t one-size-fits-all. There are so many styles—Baptiste, Iyengar, Yin, Forest, Vinyasa—and each offers something different. Just because one didn’t work doesn’t mean yoga as a whole won’t.

Bombarded by Instagram images of lithe, contorted bodies, I felt intimidated. I thought “That’s not me. I can’t do that.” Then a yoga teacher asked, “Can you breathe? Can you sit at a table focusing on your breath?” When I said yes, they replied: “Then guess what? You’re doing yoga.”

Yoga isn’t about performance or looking a certain way. If you reflect on yoga philosophy, its roots lie in connecting breath to movement, letting that awareness inform your body and mind—even in difficult moments.

Yoga consists of eight limbs: abstinence, observances, physical asana postures, breath control, withdrawal of the senses, concentration, meditation, and absorption. Physical asana is just one limb! The rest are yoga, too. It’s about finding what suits your body and mind long term.

Myths About Yoga

Common Myths About Yoga

Over the years, these myths have popped up again and again—blocking people from trying yoga or returning to their mat. Let’s clear them up.

Myth: You have to be flexible
Totally false. Many people start yoga to gain flexibility. Strength, balance, and flexibility are benefits of consistent practice through conscious breath. Mental flexibility and strength—the ability to stay present during stress—are arguably even more valuable.

Myth: It’s about looking good
Nope. You don’t need Lululemon, a trim waistline, or graceful movement. Yoga doesn’t require a certain look. My first class I wore baggy athletic shorts—with hairy legs—and it didn’t matter. Yoga teacher training programs often focus on inclusivity, not aesthetics.

Myth: You need fancy gear
Most studios have mats to rent or lend. Dress comfortably—something that doesn’t reveal more than you want when you’re moving. Comfort over looks, always.

Myth: You must be Hindu or Buddhist
Yoga originated in Hindu philosophy, but Western classes are secular. You don’t need to change your beliefs to enjoy the benefits of yoga.

Myth: Practice equals performance
Yoga is called a practice for a reason. It’s about showing up for yourself, not performing for others.

Myth: It’s all about handstands
Sure, handstands are impressive. But yoga is more about breathing through life’s challenges—like navigating a tough conversation or standing up for yourself—than fancy poses.

Myth: You have to attend class to be a yogi
You can practice at home or online. Plenty of quality livestreams help you learn at your own pace. And if you're interested in yoga teacher training programs, many begin with home study and local studio mentorship.

Myth: You need to be graceful
I’m chronically clumsy. But fitness is for real bodies that wobble and knock things over. Grace isn’t required, and often falling with a smile is part of the fun.

Myth: It’s super spiritual or mystical
You don’t need incense, blankets, chanting, or mala beads. Show up, breathe, and try. The benefits of yoga—mental clarity, stress relief, physical strength—can be gained without spiritual trappings.

Myth: You have to do every pose
Not everyone can twist, squat, or lie flat. That’s OK. Every pose has modifications. Your yoga teacher can help tailor each pose to your body and its signals. Pain isn’t part of the deal.

Myth: It’s boring
Maybe one style didn’t resonate. There are dozens of styles. Slow-paced? Try Yin or restorative. Moving and sweaty? Try Vinyasa or Baptiste. Breathing quietly on your porch? That’s yoga too.

Myth: One bad class means it’s not for you
First classes aren’t always perfect. Stick with it. A class may feel just right, and you won’t know until you try another style or teacher.

What’s New: Myths Evolving Over Time

Since first writing this post, I’ve come to recognize new myths popping up in the yoga world—and how yoga teaching and training programs are evolving to address them:

Myth: Yoga only targets the body
We now understand yoga’s benefits go far beyond physical gains. Research shows it supports mental health, emotional regulation, nervous system balance, and long term resilience. It’s a holistic tool for body and mindwellness.

Myth: Only young people do yoga
Yoga is for every age. Whether you're 18 or 80, there’s a class for you. Adaptive yoga methods make it accessible for seniors, pregnant people, those recovering from injury—and we’re seeing more older adults enjoying retreats, teacher training, and mindful practices.

Myth: You’re not doing “real” yoga unless you study Sanskrit
Learning Sanskrit enriches the practice, but it’s optional. Training programs increasingly blend modern language with traditional concepts, making yoga philosophy accessible to everyone regardless of background.

Myth: Yoga classes must be in a studio
Digital and hybrid learning is here to stay. Training programs and live-streamed classes support busy schedules and remote learners, helping spread yoga’s benefits globally.

Busting Myths and Reclaiming Your Practice

Countless stories exist of people discovering yoga after resisting it for years. If a belief—like “I’m too stiff” or “it’s expensive”—keeps holding you back, question it.

Roll out your mat. Try something new. Join a class or watch an online session at home. Are you curious about yoga more broadly? Check out recent related posts on The Flourishing Way blog:

If you want to dive deeper into yoga philosophy, stay tuned—more posts coming soon!

Why Yoga Might Be for You

  • You want mental and physical strength that lasts

  • You’re looking for long term self-care routines

  • You're curious about contemplative traditions or yoga philosophy

  • You’re thinking about yoga teacher training or simply enhancing your personal practice

Yoga offers powerful benefits of yoga that stretch far beyond the mat.

Yoga doesn’t look one way. It doesn’t require perfection, mysticism, or Instagram-worthy shapes. It’s a lifelong learning path focused on breath, awareness, and presence. Whether you’re drawn to teacher training, physical practice, meditation, or breathwork, yoga is flexible enough to meet you where you are.

Notice what beliefs hold you back. Ask yourself if those beliefs serve your highest self. Then roll out a mat, take a breath, and see what unfolds.

Jill Ahrens Tucker, LPC & LPC-S, Co-FounderThe Flourishing Way