Shineoria

Let me tell you about Sarah, one of my favorite students. She came to me glowing after her first yoga class – until she couldn’t straighten her back the next morning. Turns out her undiagnosed osteoporosis had made those graceful twists dangerous. The guilt in her voice still haunts me: “But I thought yoga was supposed to heal everyone.”

That’s when I knew we needed to talk honestly about who shouldn’t do yoga. Not as a rejection, but as an act of care – like telling a friend with a broken ankle they shouldn’t run a marathon…yet.

The Bodies That Might Say “No Thanks” to Yoga

1. The High-Pressure Club
What happens: When Mark, a banker with uncontrolled hypertension, proudly nailed his first headstand, we had to call an ambulance. His blood pressure spiked to stroke levels.

What to do instead:

• Walk in nature while syncing breath to steps
• Try seated lymphatic tapping (gentle and effective)
• Laugh at funny reels (seriously – laughter lowers BP)

2. The Brittle Bone Brigade
The crunch heard round the studio: That was Mrs. Henderson’s vertebrae during what she called “just a little stretch.” Osteoporosis doesn’t warn you before it snaps.

Gentler options:

• Water aerobics (like dancing without gravity’s cruelty)
• Resistance band workouts in a chair
• The art of slow, mindful walking

3. The Overly Bendy Crew
The irony: My hypermobile students can fold like origami but can’t lift a grocery bag. Their joints slip around like a marionette with loose strings.

Better moves:

• Strength training (muscles need to pick up the slack)
• Swimming (water supports those wobbly joints)
• Learning what “30% effort” actually feels like

The Emotional Weight of Saying No

I’ll never forget David, a veteran who wept when I suggested he stop yoga after spinal fusion surgery. “It’s my last calm place,” he said. Together, we found new calm:

• Breathing exercises by the river
• Tai Chi that made him feel like a willow tree
• Simply lying still and listening to singing bowls

His relief was palpable: “You mean I can rest and still grow?”

When the Mind Says Maybe But the Body Says No

For my trauma survivors, yoga can sometimes unlock doors too quickly. Like Elena, who dissociated during savasana and didn’t remember driving home. Now we:

• Keep eyes open during practice
• Use weighted blankets for grounding
• Focus on humming (vibration regulates the nervous system)

The Liberating Truth

Not doing yoga doesn’t make you:
✖ A failure
✖ Weak
✖ Less spiritual

It makes you:
✔ A good listener
✔ Courageous in your honesty
✔ Willing to find what truly serves you

Your Story Matters
Have you ever needed to step away from yoga? What did you discover about yourself in that space? Share below – your experience might help someone else feel less alone.

 

Who Might Need to Skip Yoga (For Now) & What to Try Instead

Who	Why Yoga Might Not Help	Gentler Alternatives	Red Flag Poses
Uncontrolled hypertension patients	Inversions can spike blood pressure dangerously. “My headstand sent me to the ER” – Mark, 52	• Seated breathwork • Walking meditation • Chair-based movements	Headstands, long forward folds
Severe osteoporosis	Spinal twists/flexion risk fractures. “I heard my back crack during a simple twist” – Mrs. L, 68	• Water aerobics • Tai Chi • Resistance band exercises (seated)	Deep twists, seated forward bends
Fresh injury survivors	“Powering through” often worsens damage. “Tore my meniscus trying to force lotus pose” – Dev, 29	• Physical therapy exercises • Swimming • Scar tissue massage (once healed)	Weight-bearing poses on injured joints
Hypermobile folks (EDS, etc.)	Overstretching destabilizes joints. “I could do splits but couldn’t carry my baby” – Priya, 34	• Strength training • Pilates (with props) • Aqua therapy	Deep backbends, extreme stretches
Acute mental health crisis	Meditation can amplify dissociation. “Savasana made me lose 3 hours” – Elena, trauma survivor	• Grounding techniques (5 senses) • Trauma-informed yoga (with therapist) • Nature walks	Long guided relaxations, intense pranayama
Post-surgery recovery	Stitches/healing tissues need time. “Pop! went my hernia repair in upward dog” – Carlos, 41	• Lymphatic drainage massage • Short walks • Supported restorative poses (after clearance)	Core engagement, inversions

---

Key Considerations

If You…	Try This First	When to Reintroduce Yoga
Love yoga but have limitations	Work 1-on-1 with a yoga therapist (not just any instructor)	After medical clearance + customized modifications
Feel pressured to practice	Remember: “Not doing yoga is sometimes the most yogic choice”	When your body/mind feels truly ready—no rush
Grieve losing your practice	Explore adaptive movement (like water yoga or chair dance)	In stages, with celebration of small wins

---

A Doctor-Yogi’s Perspective

“I’ve seen more harm from forcing yoga than from skipping it. True wellness meets you where you are—not where Instagram says you should be.”

Your Turn: Have you or someone you love needed to modify or pause yoga? Share what you learned below—your story helps others feel less alone.

FAQ: Who Shouldn’t Do Yoga?

Q1: Is yoga safe for everyone?
A: While yoga is generally safe for most people, it’s not one-size-fits-all. Certain health conditions, recent surgeries, or injuries may require avoiding or modifying your practice. It’s always best to consult with a healthcare provider or experienced yoga teacher before starting.

Q2: Can I do yoga with a back injury or herniated disc?
A: Not all yoga poses are safe for back injuries. Forward bends and deep twists can sometimes make things worse. If you have a spinal issue, it’s important to work with a trained professional and focus on gentle, supportive movements.

Q3: Is yoga safe during pregnancy?
A: Yes, but not all yoga poses are safe during all stages of pregnancy. Prenatal yoga or guided modifications are best. Avoid lying on your belly, deep backbends, and intense core work unless you’re under professional supervision.

Q4: Should I avoid yoga if I have high blood pressure or heart problems?
A: Some poses and breathing exercises (like inversions or rapid breathwork) may not be safe. It’s important to speak with your doctor and choose calming, grounded styles like gentle Hatha or restorative yoga.

Q5: Can yoga trigger anxiety or emotional discomfort?
A: For some people with anxiety, PTSD, or trauma, certain breathing techniques or silent meditations can be uncomfortable. Trauma-informed yoga or movement-based practices may be better suited to create a sense of safety and control.

Q6: What if I have balance issues or trouble standing for long periods?
A: You don’t need to skip yoga altogether! Chair yoga or mat-based poses are great alternatives. Using props, walls, or taking seated classes can make yoga accessible and safe.