How much flexibility do you need to do yoga?

The most common reason people give for not trying yoga is that they think they are not flexible enough and will look out-of-place in class.

You don't have to be flexible to start a yoga practice. Yoga is there to help you get flexible. I've seen students, who started out stiff, gain flexibly over several months of regular practice. Will these students ever become ultra-flexible? Probably not. Most people who practice yoga have average flexibility.

If you ever felt you were “too stiff” for yoga, it’s time to put that aside and check it out for yourself. Here are some tips for dealing with tight bodies doing yoga.

Don’t be afraid to use props: Props are your best friends. Sitting on a blanket will help lift your hips, giving you more space between the seat and the floor, so those with tight hamstrings can sit comfortably with a straight and relaxed back. Use a block to bring the floor up to you. When you can't touch the floor in a standing pose, the block helps keep you aligned properly so you don't have to strain. With the use of a prop, you can comfortably stay in the pose long enough to get the benefit from the stretch.

Fold carefully:  For those with tight hamstrings, any sort of forward fold will cause the short muscles to pull the pelvis down and the lower back will round. This can strain the lower back more than it stretches the hamstrings. Use of a belt or a block will help you keep a longer spine and allow the fold to start from the hips, not the lower back. With consistent practice, you will start to fold more comfortably while keeping the natural curve of the spine.

Twist tenderly: Twisting is an excellent way to massage organs and improve thoracic spine mobility. For seated twists, if you find you lower back rounding when you sit on the floor, prop yourself up with a blanket or block so the lower back can lengthen comfortably. Use your breath by inhaling to extend the spine, then exhale into the twist. Engage your abs for lumbar stability. Make sure you twist from the mid-back rather than the pelvis, lower back, or shoulders. Keep hips level.

Work the core: Strong abdominal and spinal muscles mean a more stable and supported lower back and pelvis. Regardless of your flexibility, a strong core will take you so much further, making your yoga practice more enjoyable and may help reduce the risk of injury. Typically, athletes and serious exercisers tend to be the least flexible people in a yoga class, but may excel at poses that require good core strength like plank pose, boat pose or balancing poses. Yoga will help you develop a good balance between strength and flexibility.

Pay attention to your body: By focusing on the feeling in your body, you will know when you have moved past your edge. The discomfort you feel from stretching is okay, but you should never feel pain. If a pose is painful, come out of the pose. Also pay attention to your progress. Let your body and your breath lead you. Have confidence that your stiffness will dissolve with practice. You will enjoy the benefits of a body that can move comfortably in the day-to-day world, as well as on the yoga mat.