You don't need to be flexible to start yoga, say instructors

SHAH ALAM – ONE of the biggest misconceptions surrounding yoga is that participants need to be naturally flexible before stepping onto the mat, but instructors say the practice is designed to help people move better, regardless of their starting point.

Part-time yoga teacher at Speed Fitness, Laili Ismail said social media often portrays yoga through advanced poses that can intimidate beginners and create unrealistic expectations.

"I wish more people understood that yoga does not primarily require flexibility, and that it's more than the bendy and challenging poses or flows seen on social media."

Part-time yoga teacher at Speed Fitness, Laili Ismail (right) said social media often portrays yoga through advanced poses that can intimidate beginners and create unrealistic expectations. - Photo courtesy of Laili

She described yoga as a holistic practice combining movement, breathwork and meditation to support both physical and mental wellbeing.

Laili said yoga encourages a stronger sense of self-awareness and authenticity at a time when technology and artificial intelligence increasingly shape people's identities and online personas.

Beyond yoga itself, she welcomed the growing interest among Malaysians in movement-based activities.

"I see more of my peers being enthusiastic and consistent in improving their health through movement.

“Some play pickleball, do Pilates, join wellness retreats and races like Hyrox, and I'm genuinely happy to see the uptick in wellness and fitness trends,” she said.

Laili described yoga as a holistic practice combining movement, breathwork and meditation to support both physical and mental wellbeing. - Photo courtesy of Laili

She added that the increasing accessibility of such activities reflected a positive shift towards healthier lifestyles.

Nadi Tenang founder Wadie Sumanteri echoed the sentiment, saying yoga should not be reduced to flexibility alone.

"Yoga is so much more than flexibility and relaxation. It can improve posture, mobility, balance, strength and body awareness, but some of the biggest benefits happen beyond the body,” she said.

Wadie said movement often teaches patience, resilience and confidence, whether among children learning new skills, adults stepping outside their comfort zones or senior citizens seeking to maintain independence.

Nadi Tenang founder Wadie Sumanteri echoed the sentiment, saying yoga should not be reduced to flexibility alone. - Photo courtesy of Wadie

Recognising that many people spend most of their day sitting at desks or behind screens, Wadie said his organisation had introduced chair-based yoga-inspired programmes to encourage simple, accessible movement.

"Sometimes all you need is a chair to get started. Through simple movements, people can improve posture, move more comfortably and gradually build confidence in movement again."

The programmes have been introduced to senior citizens, corporate employees and community groups, demonstrating that effective exercise does not have to be complicated.

Wadie said newcomers are often surprised to discover that yoga is less about achieving perfect poses and more about appreciating the body's current capabilities.

"Many people expect it to be challenging and demand flexibility. In reality, it is often about learning how to enjoy and appreciate the body we already have,” she added.

For her, modern yoga evolves alongside different stages of life, supporting children through play, helping working adults maintain balance and enabling older people to preserve mobility and independence.

"More than flexibility or fitness, yoga teaches gratitude, gratitude for our bodies, gratitude for our health and gratitude for the opportunity to keep moving, learning and experiencing life,” she said.