By Dr. Sara Koehl, PT, DPT
If you’re hypermobile or have been diagnosed with Ehlers-Danlos Syndrome (EDS), you’ve probably received conflicting advice about yoga. Maybe a well-meaning practitioner told you to avoid it entirely, leaving you frustrated if yoga has been a source of joy and wellness in your life. The truth is more nuanced—and more hopeful.
Yoga can absolutely be beneficial for hypermobile individuals when practiced with proper guidance and modifications. Rather than focusing on extreme flexibility (which you likely already have), the key is transforming your practice into a strength-building, stability-enhancing experience that supports your unique body’s needs.
The Science Behind Hypermobility and Movement
Hypermobility occurs when your joints move beyond the typical range of motion due to differences in collagen structure. While this might seem like a superpower in yoga class, it actually creates instability challenges. Your joints lack the natural “brakes” that tell most people when they’ve reached their safe range of motion.
Think of your joints like a door with loose hinges—they swing too far in both directions without the proper stops. This excessive movement can lead to joint instability, muscle compensation patterns, and eventually pain or injury. Your muscles have to work overtime to provide the stability that your ligaments and joint capsules can’t offer.
Research shows that individuals with hypermobility often have decreased proprioception—your body’s GPS system that tells you where you are in space. This is why you might feel “loose” or unsteady, even when you’re not actively stretching.
Common Mistakes Hypermobile Yogis Make
The biggest mistake I see in my clinic? Hypermobile individuals pushing into their end-range flexibility because they can, not because they should. You might find yourself naturally gravitating toward the deepest expression of every pose, receiving praise from instructors and fellow students for your “advanced” practice.
But here’s what’s really happening: you’re reinforcing the very instability patterns that cause your discomfort. When you consistently stretch to your maximum range, you’re teaching your nervous system that these extreme positions are normal and safe—even when they’re not.
Another common misconception is that all yoga styles are created equal for hypermobile bodies. Yin yoga, with its long-held passive stretches, can actually exacerbate joint laxity. Hot yoga environments can also be problematic, as heat increases tissue pliability and makes it even easier to overstretch.
A Smarter Approach to Yoga for Hypermobile Bodies
The solution isn’t to abandon yoga—it’s to revolutionize how you practice it. Instead of using yoga to become more flexible, use it to become stronger and more stable.
Focus on muscular engagement rather than passive stretching. In warrior poses, concentrate on activating your leg muscles to support your joints rather than sinking deeply into the stretch. Practice stopping short of your end-range flexibility, creating what I call “controlled stability zones.”
Incorporate props strategically. Blocks, straps, and bolsters become your training tools rather than accessibility aids. They help you maintain proper joint alignment while building strength in supported positions.
Consider working with a movement specialist or yoga instructor familiar with hypermobility. At our clinic, we often collaborate with yoga teachers to develop personalized modifications that honor your love of the practice while protecting your joint health.
Building Your Hypermobile-Friendly Practice
Start by shifting your mindset from “how deep can I go?” to “how stable can I be?” This might mean backing out of poses that feel easy but aren’t serving your body’s stability needs.
Complement your yoga practice with targeted strength training. The combination of mindful movement from yoga and resistance training creates the perfect foundation for hypermobile bodies. This integrated approach addresses both the mental and physical aspects of movement health. (See our YouTube Channel for some postural and core stability examples: Planks, Palloff press, Postural Stability)
Pay attention to your body’s subtle signals. Hypermobile individuals often have a higher pain tolerance and may miss early warning signs of overexertion. Develop the skill of listening to your body before it starts shouting.
Your Yoga Practice Can Be Your Strength
Yoga offers incredible benefits for hypermobile individuals—improved proprioception, nervous system regulation, and mind-body connection. The key is approaching it as a strength-building, stability-enhancing practice rather than a flexibility showcase.
Remember, your hypermobility isn’t a limitation to overcome—it’s a characteristic to work with intelligently. With the right approach, yoga can become one of your most powerful tools for building the stability and confidence your body craves.
Ready to transform your yoga practice into a strength-building experience that honors your hypermobile body? Consider scheduling a movement assessment with one of our specialists. We’ll help you develop a personalized approach that keeps you safe while maintaining the joy and benefits you love about yoga.
Dr. Sarah Crawford earned a Doctorate of Physical Therapy from the University of Miami (FL) in 2011 and a Bachelor of Arts in Sociology from The Ohio State University in 2008. She is an active member of the American Physical Therapy Association (APTA) as well as the Ohio Physical Therapy Association (OPTA).