Yoga for the Bendy Body: How to Practice Without Pain

A common misperception of yoga is that of a stretching contest; imagine rows of slender bodies, perfectly poised, attempting circus-like feats of contortion. 

Bendy folks tend to be drawn to these practices at higher rates – and it makes sense, it feels good to be good, right? 

While impressive, constantly pushing beyond our natural range of motion misses the true goal of yoga at best, and sets us up for chronic pain and injury at worst. This is especially important for naturally bendy folks, including those diagnosed withng those diagnosed with Ehlers-Danlos (EDS), Marfan Syndrome, or other Hypermobility Spectrum Disorders (HSD).

As teacher Stacy Dockins reminds us in her guide Embodied Posture, “Yoga poses should never hurt, and they should never degrade your body’s structure.” While increasing flexibility may be the goal for some, it’s not a one-size-fits-all pursuit.

A better universal goal is to improve our body’s structural integrity by balancing flexibility, strength, and stability. 

When practiced in a way that honors the unique benefits and challenges of a hypermobile body, yoga can be an excellent tool for relieving chronic pain and cultivating overall well-being. Here are a few tips to help you get the most out of your practice:

1. Mindful Movement + Intention

Begin each class with a moment of mindfulness. Yoga means “union” – unity of mind, body, and breath. We begin by shifting our focus internally, to the mind and breath, before working with the physical body. Mindfulness is not only awareness; it is awareness without judgement. This is rooted in the yogic concept of ahimsa (non-harming).

Try This: Begin each class with a moment of silent meditation before movement. A breathing exercise, like Box Breathing, is a great way to ground ourselves and tune inwards. As you breathe, try setting a mantra or intention for the day’s practice.   

Benefit: Tuning inwards shifts the focus of physical practice away from the pressure of ‘performance’. We can use movement as an act of self-care and connection, instead of harsh self-criticism of what our bodies ‘should’ be able to do.

2. Practice Proprioception

People with hypermobility often have heightened interoceptive awareness (noticing what’s happening inside their bodies) but experience more challenge with proprioceptive awareness (awareness of the body moving in space).  We may think of ourselves as a “clumsy”, “uncoordinated”, or “not athletic.” However, proprioception is a skill that can be trained, and the yoga mat is an excellent training ground.

Prioritize classes that move at a slower pace, allowing for controlled movement that engages body and mind. There’s a two-fold benefit here – muscle engagement builds physical strength and strong mind-muscle connection prevents injury.

Try This:  Begin practicing proprioception in a foundational pose, like tadasana (Mountain Pose). As you root your feet into the mat, notice all three points of contact that your foot makes with the mat: big toe, knife edge of the foot, and heel. 

When it feels safe, try closing the eyes to better engage with your body. This practice can be extended to any pose, moving from foundational poses to more challenging balance poses like Vrikshasana (Tree Pose).

Benefit: Gradually we begin to have a better sense of our body’s alignment and edge, recognizing the difference between stretching and over-stretching. Clumsy, uncoordinated movement becomes graceful and fluid.    

3. Not All Cues are Created Equally

As there is a great amount of variability in hypermobile bodies, it’s impossible to make a list of “safe” and “must-avoid” cues. However, armed with mindful awareness and an improved sense of proprioception, we’re poised to make better decisions based on somatic wisdom. 

Put simply: Listen to your body.

While we may have the ability to move into intense poses like Urdhva Dhanurasana (Wheel Pose), opt for safer alternatives such as Setu Bandha Sarvangasana (Bridge Pose), with a focus on glute engagement and core activation.

Try This: Whether Forward Folding or challenging ourselves in standing poses like Ardha Chandrasana (Half-Moon Pose), aim for engagement rather than deep holds. Instead of reaching for the mat, reach for a block, and focus on engaging the quadriceps in the standing leg.

Benefit: Making modifications with props allows us to work on appropriate goals for the hypermobile body: strength and stability, instead of flexibility. Deeper isn’t always better. Muscle engagement builds strength. This brings us to our next point…

4. Stay Engaged

Hypermobile yogis love to “hang out” in their joints. (Anyone else prefer standing like a flamingo? Same.) It not only feels nice; it can be extremely challenging to both stand and sit still with hypermobility due to laxity in postural muscles. Again, we can train for better postural support.

One of the most popular cues in a yoga class is to “microbend, to protect the joint.”  For the hypermobile yogi, we not only want to protect the joint, but strengthen the surrounding soft tissue.

Try This: Start slow and pick one skill to work on for several classes. If ‘banana knees’ are your normal, microbending at the knee is a great place to start. ‘Micro’ movements may feel difficult to differentiate at first; it’s OK to err on the side of too much of a bend.  Imagine drawing the kneecaps towards the hips, noticing the interaction between the muscles in the front of your thigh (quadriceps) and back of the leg (hamstrings).

Benefit: Engagement builds stability, strength, and stamina, which in turn protects the joints. The microbend is your friend! 

5. Select the Right Teacher & Studio

When selecting a studio, the best choice is one that communicates respect, safety, and bodily autonomy. There are many different styles of yoga, based on varying yogic traditions and values. 

Hypermobility-educated instructors and/or trauma-informed instructors tend to be a great fit as they embrace embodied posture versus dogmatic alignment. 

Instructors should always ask before making hands-on adjustments. An unwelcome adjustment can push us beyond what our body can handle in the moment, causing injury. 

Additionally, class formats that incorporate heat or fast movement may generate further stress, fatigue, or injury - especially for those that experience dysautonomia or postural orthostatic tachycardia (POTS). Remember: You know your body best.

6. Prioritize Rest

Part of mindful awareness is knowing when “enough is enough”. Rest is an essential part of practice, even during class. Honoring your body’s cues to skip a vinyasa, take a sip of water, or rest in Child’s Pose is the practice. 

The old adage, “no pain, no gain” doesn’t apply here. Pushing beyond our physical limits, or engaging in too much physical practice, may lead to collapse. If your body is calling for movement on rest days, try mixing in gentle, somatic practices such as Yoga Nidra or Restorative Yoga. Look for practices that incorporate passive stretching with props. 

Bonus: These classes feel like a warm hug for our nervous system, allowing both our body and mind to reset.