Yoga is not just a matter of meditation and “zen.” It takes serious strength, flexibility and dedication, which is many avoid practice to visit a local gym instead. Although ellipticals and stationary bikes reap benefits of their own, moving through a series of toning yoga positions can be advantageous on both a physical and spiritual level. It’s time to quit coming up with excuses as to why you can’t accept the challenge: taking on yoga discipline can increase your range of motion after just a few lessons (whether virtual or in-person), as well as improve your mental health. Below, yoga experts and instructors bust the most popular myths so that you can “namaste” in class comfortably. (Note: Before beginning any exercise program, be sure to consult with your physician.)

Myth #1: “I’m not strong enough!”

Strength stems from weeks of hard work—no one starts off as an advanced yogi. “One of the ways I’ve built strength over time is by completing sun salutations each morning,” explains Daniele Gates, founder of Yinsa, a yoga and Ayurvedic Wellness company. “I start at the beginning of the month and continue to build my practice so that at the end of the month, I’ve completed 31 [sun salutations].” New-York-based certified yoga instructor Madeline Warriner agrees that building strength is a gradual process, and there are ways to modify how you go about class while working on becoming more advanced. “Yoga is a personal practice that is molded and personalized to meet where you are and support you throughout your journey,” Warriner asserts. “There are modifications to make each asana (posture) more or less difficult.”

Myth #2: “I’ll sweat like a pig!”

With the room lights dimmed and cameras behind closed doors, there is no need to fret over physical appearances. “Everyone sweats!” yoga teacher Alex Curtis exclaims. “Even if you sweat and feel self-conscious about it, no one is looking at you.” Indeed, sweating can actually benefit your well-being. “Sweat is one of your body’s ways to detox and flush out what doesn’t need to be there,” says Warriner. “If you’re afraid of sweating, grab some sweat-wicking gear, or wear light-colored cotton. I always keep a little bag of soap and essential oils to help me out post-class. You should be proud of your sweat!”

Fear #3: “I’m not flexible enough!”

You’re not expected to nail every move after just one lesson. “Very rarely do people begin yoga as super flexible,” Gates confirms. “Flexibility improves over time, so to increase flexibility, you should repeat the same yoga postures each day to change the muscle memory in the body. Flexibility protects against injury, so it’s quite important.” To work on becoming more flexible, Warriner suggests using props (i.e. blocks or straps) to help support you. “Most people are afraid to use props because they think it makes them ‘look bad,’ but you just need to give up your expectations and allow your body to grow from wherever it is now,” she says. “I use props every time I practice, and I’m never afraid that people will think I’m weak or shouldn’t be there. Take up the space you deserve.”

Myth #4: “I won’t be able to relax!”

With the pandemic dominating our daily lives, time for self-care may seem out of reach, but yoga can actually help reduce anxiety. “Getting out of your own head is tough. What’s helpful about yoga is that you’re focusing so much on the postures and breathing, you aren’t paying attention to what’s going on inside of your head,” says Curtis. Gates has a different approach to relaxing during meditation: a mala necklace. “Each mala has 108 beads and I move around the mala necklace repeating the same mantra 108 times,” she explains. “When you focus on a mantra, it’s easier to relax.” Still struggling to stay chill? That’s completely normal. Warriner notices her students’ minds wandering often: “When that happens, I tell them to say, ‘No, thank you, brain. I’d rather think about my breath moving in my body and my body moving in space right now. I’d rather think about my hands on the floor and the temperature of my skin.’ Restorative yoga is delicious and amazing and it will calm you down quickly. I promise.”

Myth #5: “I’ll hurt myself!”

Developing yoga skills will most likely scare you at first, but the secret toward conquering advanced positions is simply to maintain a positive mindset. “If you believe you’ll hurt yourself, you’re more likely to hurt yourself,” Gates asserts. “Start where you are, and practice yoga that’s appropriate for your body. Just like running, you don’t begin with a marathon—you may begin by walking around the block. I didn’t attempt a headstand in yoga class at day one or year one. I attempted it when my core strength was capable of supporting me.” Remember that everyone improves at their own pace, and you have nothing to prove to anyone. “Nine times out of ten, injuries happen when we push ourselves too far,” Warrier confirms. “Challenge yourself, but do it safely! Use your voice and communicate with your teacher if something doesn't feel right. Take the proper time you need to warm up and cool down after any physical activity. There are always ways to make something feel better suited and safer for you.”

Myth #6: “I’m too old/young!”

Age is nothing but a number when it comes to chasing your fitness goals. “You’re never too old or too young to do anything!” Curtis exclaims. “[Age] is only an excuse people use when they don’t want to leap into the unknown.” Warriner seconds the notion: “I’ve taught students as young as two, and I once took a yoga class with a 99-year-old instructor. There’s no appropriate age to be mindful, build strength and flexibility, and live your best life. When children were saved from being trapped in a cave in Thailand, they were found meditating. Meditation and yoga can save us, no matter how old or young we are.”

Say Yes to Yoga: How to Fight Your Fears