Yoga and Pilates can be lovely parts of an everyday routine. But social media often makes them look like a contest to see who can bend the furthest. This guide helps you keep the calm and the benefits while skipping the strain: a few simple habits for choosing poses that suit your body today.
What the spine surgeon says
According to Hindustan Times, orthopaedic spine surgeon Dr Arjun Dhawale, who has more than 20 years of experience, explains that yoga, Pilates and flexibility training can support spine and overall health. The catch is that extreme poses or aggressive flexibility work may cause injury when done without training or guidance. Headstands were the example highlighted in the report: they may harm the spine if attempted without years of training, per Dr Dhawale.
His advice, as reported, is to modify exercises based on your fitness level, your experience, and any preexisting spine issues. That's the whole idea behind this article: more flexible is not automatically better.
Why this comes up now
Flexibility-focused workouts are popular online, and yoga and Pilates are often presented as safe for everyone. The Hindustan Times piece ran around World Spine Day and pushes back on that, especially for beginners chasing advanced poses they see in videos. It's a good moment to ask what you actually want from your practice.
Start with your goal, not the picture
Before you roll out a mat, decide what you're after. Feeling looser in the morning? A calmer evening? A steadier core? Those goals don't require a deep backbend or an inversion. A pose that looks impressive on a screen is one version of the practice, not the standard.
A simple check-in before you begin
This is our practical take, built on Dr Dhawale's advice to match exercises to your level:
- Your experience: If you're new, pick beginner classes or videos labeled as such, and stay there for a while.
- Your body today: Tired, stiff or sore? Choose gentler versions of your usual moves.
- Your history: If you have a preexisting spine issue, say so before you start rather than after something hurts.
Swap, don't skip
Modifying doesn't mean doing less of a good thing. It means choosing a version that fits. A few ideas in that spirit:
- If an advanced pose such as a headstand feels out of reach, treat it as a long-term project that needs proper training, not a goal for this week. Meanwhile, spend that time on poses where your feet stay on the floor.
- Ease into a stretch only as far as feels comfortable, rather than forcing a deeper shape.
- Ask an instructor for an alternative whenever a pose feels like a stretch too far. Good teachers expect the question.
These are general habits, not medical instructions, and the source doesn't prescribe specific swaps, so a qualified teacher is your best guide.
What to tell your instructor
Guidance matters here, since the report ties injury risk to doing demanding poses without training or supervision. When you meet a new teacher or trainer, share three things in a sentence or two: how long you've been practicing, what you hope to get from it, and any back or spine concerns. Then ask which moves they'd modify for you. If you have a diagnosed spine condition, check with your doctor first.
Make the routine feel good, not just look good
A practice you enjoy is one you'll keep. Try a short, steady session: a few minutes of gentle movement, a quiet pause, and a clear stop when something feels wrong. Pain isn't a sign you're doing it right. If a move hurts, back out of it.
The takeaway
Next time a viral pose catches your eye, save it for later and ask your instructor how to build toward it safely. Today, choose the version that suits your level and your spine.