Debunking 6 common Yoga myths that are holding you back from the mat

It’s surprising how many barriers we build in our minds before even stepping onto a yoga mat. Ask around, and chances are you’ll hear the same handful of reasons why someone hasn’t tried yoga. “I’m not flexible.” “It’s too slow.” “It’s not for people like me.” These aren’t just excuses. They’re myths, and like most myths, they’re based on half-truths, misunderstandings, or outdated ideas.

Yoga isn’t about bending into a pretzel or renouncing your lifestyle. It’s a practice rooted in awareness and accessibility, one that adapts to the individual, not the other way around.

Let’s take a closer look at six of the most common myths keeping people off the mat and why they deserve to be left behind.

Myth 1: Yoga is just for women

While many modern classes might see more women in attendance, yoga wasn’t designed with gender in mind. It is true that ancient yoga traditions in India were primarily practised and passed on by male sages. However, in today’s context, yoga benefits everyone, including both men and women. From athletes improving mobility and reducing injury risk to professionals managing stress and anxiety, more men are embracing the mat and seeing results that go far beyond flexibility. Yoga doesn’t care about your gender; it meets you where you are. Even at Habuild while we see more women, around 25-30% of our audience is men.

Myth 2: Yoga is too slow to improve fitness

If you equate fitness with just heavy sweating, yoga might seem underwhelming at first. But it depends on the style you choose. While restorative yoga focuses on relaxation and deep rest, forms like Ashtanga, Vinyasa, and Power Yoga are physically demanding, engaging your core, improving cardiovascular endurance, and building strength. Even slower-paced practices develop balance, mobility, and muscular control. Fitness isn’t just about how fast you move; it’s about how mindfully and consistently you move. And yoga ticks both boxes.



Myth 3: Yoga can’t help with weight loss

It’s true that yoga alone won’t burn calories at the same rate as running or spinning. But reducing yoga to a calorie-counting tool misses the point. Regular practice builds lean muscle, enhances digestion, and most importantly, reduces stress, a key factor in weight retention. Chronic stress triggers the release of cortisol, which is linked to fat accumulation, especially around the belly. Yoga's calming effects help lower cortisol levels and cultivate a more mindful approach to food and exercise.

Myth 4. Yoga is only about bodily postures

The poses (or asanas) are just one limb of yoga. A complete yoga practice includes breath control (pranayama), concentration, meditation, and philosophical teachings. While classes in gyms or studios may focus primarily on physical movement, yoga’s benefits go well beyond the physical. Breathwork, for instance, has been shown to regulate the nervous system, reduce anxiety, and even improve sleep quality. Meditation, on the other hand, enhances focus, emotional resilience, and self-awareness. If you've only experienced yoga through its poses, you’ve only scratched the surface.

Myth 5. Yoga means you have to change your entire lifestyle

This is a common fear — that starting yoga means giving up your morning coffee, eating raw salads, or, in extreme cases,
moving to the mountains. Not true. Yoga encourages awareness, but how that translates into your daily routine is entirely up to you. Some people start with one weekly class and slowly integrate breathwork or mindfulness into their day. Others might explore yogic philosophy. The point is that yoga isn’t all or nothing. You don’t need to subscribe to a strict lifestyle to benefit from it. You just need to begin.

Myth 6. Anyone can teach yoga

Technically, anyone can stand in front of a group and guide poses. But teaching yoga responsibly and safely requires more than memorising sequences. A trained yoga teacher understands anatomy, alignment, breath patterns, and how to modify poses for different bodies and abilities. Good teachers also know how to create a supportive, inclusive environment that encourages students rather than intimidates them. If you're new to yoga, it’s important to find an instructor with certified training from a reputable school. The difference can be felt in your body and your confidence.


Yoga is one of those rare practices that can be customised entirely to your pace, goals, and lifestyle. Yet myths continue to stop people from experiencing it for themselves. Whether it’s the idea that yoga is only for women, that it’s too gentle to be effective, or that it requires a total life overhaul, the misconceptions do more harm than good. The truth is simple: yoga is for everyone. You don’t need to be flexible, fit, spiritual, or disciplined. All you need to do is roll out a mat and see what unfolds.

(Saurabh Bothra CoFounder Habuild -India's first habit building wellness platform)