Yoga for All: Experts Demystify the Practice and Its Universal Accessibility
Countless studies and articles highlight the profound benefits of yoga, from enhancing balance, strength, flexibility, and digestion to improving sleep quality and reducing stress. Yet, many individuals still believe yoga isn't for them, often due to misconceptions about body types or abilities. "That is how I felt before I started practicing yoga," admits Jessamyn Stanley, author of two yoga books and co-founder of The Underbelly app. "I always thought yoga was just for thin, white women."
What Is Yoga? Beyond the Physical Practice
Yoga originated in northern India over 5,000 years ago, rooted in the Sanskrit term "yuj," meaning to yoke or unify. Traditionally, it aimed to harmonize the body and mind, as well as connect the individual soul with the universal soul. However, the modern wellness industry often reduces yoga to a mere exercise routine focused on physical toning. Scholars note that today's popular forms, such as Vinyasa, Hatha, Ashtanga, and Yin yoga, emerged about a century ago during British colonization, when Western influences stripped away many spiritual elements.
"I define yoga as a tool to come in touch with yourself," says Rodrigo Souza, an adaptive and accessible yoga teacher with paraplegia who specializes in instructing individuals with disabilities. Kassandra Reinhardt, owner of Yoga with Kassandra, adds, "I like to think of yoga as a practice of transformation that can include yoga poses, meditation, breathwork, chanting, philosophy, and more." Souza emphasizes that any activity regulating the nervous system and fostering calmness—like deep breathing in traffic—can be considered yoga.
Who Can Practice Yoga? Embracing Inclusivity
Experts unanimously agree that yoga is accessible to everyone, but accessibility to specific movements varies based on individual bodies and abilities. "Yoga is truly accessible to everyone," asserts Souza. "What's not accessible to everyone is the movement. Not everybody has the same type of body, the same type of ability." If initial experiences are unpleasant, Stanley advises persistence: "Try another class or a different experience, because not all yoga classes are created equal. There's something for everybody."
For those with physical or emotional trauma, connecting to the body can be challenging. Trauma-informed teachers, like Souza, provide safe spaces and adaptive tools, allowing students autonomy in their practice. Reinhardt recommends seeking instructors who tailor poses to individual needs, rather than forcing conformity.
How to Start Practicing Yoga: A Practical Guide
Beginning yoga doesn't require significant investment. Stanley suggests, "I would start by not spending any money. You don't know if you like it yet." Essential equipment is minimal: comfortable clothing and a surface like a towel or blanket can substitute for a yoga mat. For instruction, free YouTube videos offer a wealth of options. Reinhardt advocates starting with short, 10-20 minute sessions, promoting a "less is more" philosophy to build consistency.
- Equipment: Wear comfortable clothes; use a towel or blanket if no mat is available.
- Instruction: Explore free online videos before investing in paid classes.
- Duration: Begin with brief practices to establish a routine.
How Should Yoga Feel? Navigating Physical and Emotional Responses
Different yoga styles elicit varied physical sensations—Yin yoga tends to be gentle and relaxing, while Vinyasa flows may energize and elevate heart rates. Beginners should learn to distinguish between healthy discomfort and pain. Reinhardt notes, "At no point should a yoga pose feel painful or prevent you from being able to take full, deep breaths." Overall, yoga should leave practitioners feeling expansive and comfortable.
Emotionally, yoga can evoke strong feelings, including tears, as it quiets distractions and brings buried emotions to the surface. Souza explains, "Things will come up when you switch down the volume of distractions." The key is to sit with these feelings compassionately, fostering personal growth. By embracing yoga's inclusive and adaptive nature, individuals of all backgrounds can unlock its transformative benefits for strength, sleep, and mental wellbeing.
