People with arthritis, who need regular physical activity to keep joints flexible, maintain muscle tone and manage weight, may find yoga a perfect way to exercise. The gentle, flowing poses can be less stressful on sore joints than other types of movement.

In fact, some studies show that yoga, which has its roots in ancient India, can reduce arthritis-related pain, improve joint function, build strength and promote relaxation. “It’s low impact,” says Janice Kiecolt-Glaser, PhD, a professor at The Ohio State University in Columbus who conducted recent research on possible physical benefits of yoga. “It has a lot of potential benefits. Doing [yoga] every day would be wonderful, but a couple of times a week would be easy to expect.”

Participating in yoga – usually referred to as practicing yoga – involves moving into a series of poses, and often includes breathing and relaxation exercises. However, there is no one single method. Yoga is a actually an umbrella term that covers hundreds of variations.

Yoga Myths Abound

There are almost as many myths and misconceptions about yoga as there are types. That isn’t surprising for an activity that’s been around some 5,000 years. However, it can be daunting for someone who’s looking to get started – especially someone with arthritis.

We set out to identify and put to rest some common myths about yoga and practicing yoga with arthritis.

Myth: Yoga involves so much twisting and bending – it’s going to make my arthritis worse, not better.

Fact: Many styles of yoga, including Iyengar yoga, include gentle, flowing movements and allow you to use a chair or other prop to aid balance. These forms of yoga are safe for someone with arthritis.

Myth: Yoga all about burning incense and chanting ohm.

Fact: Yoga is a popular form of exercise and relaxation for Americans of all ages. A 2008 survey by Yoga Journal found that 15.8 million people nationwide practice yoga. Some yoga classes may involve meditation or chanting, along with burning candles or incense, but the majority are more like gentle exercise classes.

Myth: Yoga is too gentle to have any physical benefits. It’s more about chilling out than getting fit.

Fact: Yoga is gentle and less stressful on joints, but studies show it offers both physical and psychological benefits. Practicing yoga regularly can improve muscle strength and joint flexibility, while boosting mood and controlling stress. Some forms of yoga involve quickly moving from pose to pose and count as a light cardiovascular exercise. With regular practice, you can build up strength and flexibility, and try faster motions or more weight-bearing moves.

Myth: I’ll have to go buy fancy workout clothes for yoga.

Fact: It doesn’t matter what you wear for your yoga class or practice, as long as your clothing is made of breathable fabric, preferably cotton, and allows for easy movement. If you’re not into form-fitting yoga pants and strappy tops, wear loose-fitting cotton warm-up pants and a T-shirt. Just feel comfortable.

Myth: I can only get fit and burn calories by doing hot yoga or power yoga.

Fact: Bikram or “hot” yoga, practiced in special rooms heated to 105-110 degrees Fahrenheit, is popular, but if you have arthritis, experts recommend that you avoid it. Classes or tapes that advertise “power yoga” techniques, “yoga for your abs” or “yoga for your butt” are not appropriate for someone with arthritis or a beginner. You don’t have to go to these extreme to benefit from yoga.

Myth: I have to get fit before I can even start doing yoga.

Fact: Almost anyone, at any age and fitness level can start a yoga program – even children. Some classes and tapes show you how to do yoga poses while seated in a chair. Beginning yoga routines should be gentle and easy, and a good yoga instructor will work with you to modify certain poses to protect your joints.

Myth: Yoga is so gentle it’s impossible to hurt myself – or aggravate my arthritis – while doing it.

Fact: If you have arthritis, you should avoid poses that require you to balance on one foot or bend your joints, such as your knees, more than 90 degrees. Some yoga types, such as Kundalini or Ananda, may involve lengthy meditation or breathing sessions that could be difficult for someone with arthritis to sit through. Bottom line: Don’t do anything that hurts.

Myth: I don’t want to practice yoga – it’s a religion.

Fact: Yoga is an ancient practice that originated in India more than 5,000 years ago. Certain forms may involve spiritual philosophies, but it is not a religion per se. The spiritual aspects of yoga focus on developing a better sense of your mind-body connection, learning to relax and find inner peace, or even meditating or chanting, not worshipping a deity. Some forms of yoga popular in the U.S. leave out the more spiritual or esoteric aspects and concentrate solely on the physical poses and relaxation techniques.

Myth: Yoga requires signing up for a long series of regular classes. I’m intimidated by a classroom full of experienced yoga practitioners, and it sounds expensive.

Fact: Don’t sign up for a series of yoga classes until you’ve tried one first. There are many ways to practice yoga: take one class, hire a private instructor or use a DVD, tape or book try it out at home. Do what ‘s right for you.

Myth: I can’t do yoga because I’m a man. Yoga is only for women.

Fact: According to Yoga Journal’s 2008 study, 27.8 percent of all yoga practitioners in the U.S. are men.

Myth: I’m too old for yoga.

Fact: The Yoga Journal study also found that over 40 percent of all people who practice yoga are between the ages of 35 and 55, and nearly 20 percent are 55 and older.