One of the most frequent comments I hear from people who learn that I teach yoga is, “Oh, I’d love to try yoga, but I’m not flexible enough.”

To which I typically reply, “That’s like thinking your house is too messy to hire a maid.”

The idea that you must twist yourself into a pretzel to do yoga is one of many common misconceptions about this powerful form of self-care and transformation. In fact, the only prerequisite for practicing yoga is the ability to breathe! I tell people who think they’re too old, too inflexible or too unfit to try yoga that if you can breathe, you can benefit from this healing practice.

I’ve taught yoga to people of all ages and abilities—including those dealing with cancer, heart disease, osteoporosis, arthritis, blindness, fibromyalgia, back pain and leg amputation. Advanced postures like headstand are part of the yoga practice for some people, but they are by no means required. Your yoga practice should be tailored to fit your own needs and abilities.

Here are a few more myths about yoga that I’d like to dispel:

MYTH: Yoga is a trendy new form of exercise.

FACT: Yoga is an ancient system of holistic healing that originated more than 5,000 years ago in India.

The word yoga means “to yoke” or “unite,” and the practice is designed to unify many things. At the most basic level, yoga helps unite body and mind. At a deeper level, yoga seeks to unite the individual with the universal. In the West, the word "yoga" is commonly used to refer to Hatha Yoga, one branch of this ancient discipline that focuses on physical postures, breathing exercises and meditation. Hatha yoga teaches you how to relax and release tension, as well as strengthen weak muscles and stretch tight ones. It also helps balance and integrate mind, body and spirit, to enhance energy flow and stimulate the body’s own natural healing processes.

MYTH: You can’t get hurt doing yoga.

FACT: Like any form of physical activity, yoga carries a risk of injury.

Under the guidance of an experienced and qualified teacher, yoga is generally quite safe. However it’s important to recognize that there are many different styles of yoga—including some that are quite challenging. For example, Ashtanga yoga is very athletic, while Kripalu yoga tends to be gentler. If you attend a large group yoga class that is too demanding for your specific level of conditioning, you may risk injury. It’s important to be sure you’re in a class that is appropriate for you and that you inform the teacher of any health concerns.

Unfortunately, some classes called yoga are actually “yoga-flavored” exercise classes taught by instructors with minimal yoga training. Typically, when people get injured, it’s related to a student or teacher being overzealous and striving to “achieve” a pose—which runs counter to the central principle of yoga that encourages “stability and comfort” in each posture. Ask prospective teachers how long they’ve taught yoga, where they studied, and, equally important, how long they’ve practiced yoga and if they have a personal yoga practice. Authentic yoga instruction is rooted in a teacher’s own yoga practice, and the best yoga teachers live their yoga on and off the mat. A skilled yoga teacher will not be a drill sergeant but will act as a guide—pointing you in the direction of your own “inner guru” (teacher) and helping you explore what works best for you.

MYTH: Yoga is primarily a workout for the physical body.

FACT: Yoga is designed to quiet the mind and connect with the spirit.

Yoga is a powerful form of mind-body medicine that approaches health in a holistic manner, recognizing that physical ailments also have emotional and spiritual components. At its heart, the practice is a comprehensive system for self-development and transformation.

Although yoga practices—such as postures and breathing—are designed to enhance well-being, yogic tradition doesn’t view improved health as an end in itself, but rather as a quality necessary to properly connect with the spirit, often called the “true self.” The ancient yogis considered disease to be an obstacle to enlightenment. After all, it’s difficult to sit still in meditation and unite with the divine if you have a pounding headache or a stiff neck. The body is considered a temple of the soul, and yoga practice helps maintain this precious vessel.

The Yoga Sutras of Patanjali, the ancient text that sets forth the teachings of yoga, states that “Yoga is the restriction of the fluctuations of consciousness.” Since a peaceful, stable mind is essential to well-being, the many tools of yoga are designed to help calm the mind and harness its power for physical, psychological, emotional and spiritual healing. The “side effects”: Looking and feeling better, improved sleep, enhanced functioning and brighter mood.

Guest blogger Carol Krucoff, E-RYT is the author of Healing Yoga for Neck and Shoulder Pain: Easy, Effective Practices for Releasing Tension and Relieving Pain.