Over the past year of sharing the picture book I co-wrote, “A Rainbow Inside My Body,” and my “Yoga with Eleonora” early reader series, I have had the incredible opportunity to meet and engage with readers of all ages — many of whom are intrigued by the practice of yoga but assume it’s not for them. I’ve heard countless variations of:
“I’m not flexible.” “I have knee issues.” “I can’t get down on the ground.”
As a middle-aged, post-knee surgery, picked-last-in-gym-class-throughout-elementary school, verifiable non-athlete, I’m here to bust some myths about yoga — including the idea that you have to be able to twist yourself into a pretzel or even get on the ground. What we’ve been sold about yoga — a visually impressive series of gymnastics-like poses — is entirely false. Anyone can do it!
Yoga is not pretzel poses — you don’t need to be super flexible.
Yoga is an eight-limbed philosophy that dates back 5,000 years to ancient India. In “A Rainbow Inside My Body”, co-author Vanitha Swaminathan and I explore its origins and meaning. The poses, known in Sanskrit as asanas, are just one of the eight recommended practices outlined by the ancient sage Patanjali. The original Yoga Sutras contain 196 sutras — short, powerful statements that capture essential truths or principles, much like life advice distilled into a single sentence.
Out of those 196, only three even mention the physical postures, and their guidance is refreshingly simple:
- The pose should be steady and comfortable — full stop.
- The pose feels most appropriate when the effort is relaxed (note the beauty of that paradox).
- When we achieve such balance, we will be closer to feeling at peace with the paradoxes of life instead of struggling.
There’s no mention of putting an ankle behind your head or needing to sit cross-legged. My days of crisscross-applesauce are far gone, and let me tell you, there’s incredible peace in accepting your physical limitations.
The word “yoga” itself means “to yoke” or “to link,” and at its heart, yoga is about linking breath, movement (however gentle), and intention. Darby Orr, native Texan and co-creator of Bhavana Flow Yoga, states, “Yoga, when taught properly, is completely inclusive of everyone, regardless of age, flexibility, or athletic ability. There’s a place for everyone.” If you can link your breath to an intention, you can do yoga. That’s it.
Remember, yoga is a practice, not a “perfect.”
Yoga can bring benefits to all types of people.
However, it is recommended by health scientists worldwide as a breathing-based complementary health intervention that can lower blood pressure and heart rate, as well as offer cognitive and psychological benefits.
Like other mind-body practices, yoga invites mindful activation of the parasympathetic nervous system, allowing the body to rest and digest. The main goal of stress reduction is to help us regain a sense of control — whether by removing a stressor, reducing its potency, or changing our response to it.
Dr. Richard Davidson, a leading neuroscientist in the study of emotions, explains that mindfulness retrains the prefrontal cortex, allowing us to take voluntary control instead of spiraling into worry and rumination. This shift is critical for mental, psychological, and emotional well-being. When our stress responses linger unchecked, they accumulate in the body in ways that can be harmful over time.
Orr explains, “The breathwork is the most magical and transformative part of yoga. It’s also the most accessible part of the practice because you can do it anytime and anywhere, no mat or yoga clothes required.” He advises that even a few minutes of mindful breathing can calm the nervous system and help us respond to stress.
Yoga can create community.
Bringing yoga into classrooms, workplaces, and communities has a ripple effect that extends far beyond the individual. Orr explains, “Yoga, by its very definition, is about weaving and connecting things together, so it’s not surprising that over time, yoga can weave a community together.”
As public school educators, mothers, and full-time caretakers, Swaminathan and I understand how overwhelming and stressful life can be. We must be present in our bodies to be good at our jobs. To be present in our bodies, we need time to connect with our breaths — and yoga is one way we both love to achieve that goal.
Yoga and mindfulness resonate with kids, parents, and educators alike.
These practices aren’t just personal tools — they’re communal ones, rooted in the practices of influential historical figures like Mahatma Gandhi, Dr. Martin Luther King, Jr., and Patrisse Cullors. In a world that often feels fragmented, yoga offers a way to stay present together, navigate difficult emotions as a community, and cultivate compassion and hope — not just for ourselves but for future generations.
Now more than ever, we need these shared spaces for healing, grounding, and breath.
