Table of Contents

Today I want to cover hypermobility and yoga. I find that many people who practice and enjoy yoga are naturally flexible. But should you modify your yoga practice if you have hypermobility syndrome?

Hypermobility and Yoga

Today I’m going to talk about hypermobility and yoga. This is an important, but often overlooked, health concern with yoga practitioners. Here are my suggestions:

  • Determine if you have hypermobilty syndrome by taking the hypermobility test.
  • Ask a qualified health practitioner (such as a Physiotherapist) or yoga instructor to evaluate your poses and look for hyperextension of joints.
  • If you do not have access to someone with an experienced eye, do your poses in front of the mirror and pay attention to your joints.
  • Pay particular attention to and be on the lookout for hypermobile knees and hypermobile elbows.
  • Avoid “carrying” your hypermobility into your day-to-day movements and activities.
  • Refer to Yoga for Better Bones to see if there are poses that you should modify or avoid; especially if you are concerned about your bone health and osteoporosis.

Hypermobility Test and Exercises

You can learn about the hypermobility test in a blog post I wrote earlier this year. In another blog, I speak about hypermobility exercises and suggest specific modifications you should make to your exercise routine if you have hypermobility syndrome.

Hypermobility syndrome is something I first noticed when I was in my yoga teacher training and I still see it every week when I teach my yoga.

Hypermobility Syndrome

I find that people who love yoga, tend to be people who are already more flexible than the average, so they have Hypermobility Syndrome.

They love to stretch.  This makes them feel good, but they are not always the ones that need to stretch.

If you have hypermobility syndrome (visit my other blog article to find out more about hypermobility syndrome and the hypermobility test), it’s critical that you really assess if you have hypermobile joints. However, that can be difficult for you because you have a harder time feeling where your joints are.

In my yoga class, I specifically ask the students to try to maintain a certain pose in their elbows or in their knees. In certain positions and in certain poses I notice its it’s very challenging for them to maintain the pose without seeing hypermobile elbows or hypermobile knees.

hypermobility and yoga

Your Yoga Poses and Hypermobility

Some of you may have to take your poses and break them down and understand the details of your positions. Be mindful, work with a mirror, or have a friend or a teacher coach review your pose so that you learn the safe positions for your joints.

Hypermobile Elbows

Take a pose as simple as table pose. If you’re always locking out on your elbows then you’re putting your elbows at risk  of hypermobile elbows. You’re hyper extending that joint constantly.

Hypermobile Knees

You frequently see people do this with their knees (known as hypermobile knee).

You see hyperextension in poses such as the dancers pose. People take that hyperextension of their knees  (hypermobile knee) and carry it through in their day to day life. They are just always hanging out with their knees bent backward — constantly hanging on (and stressing) their ligaments.

Pay Attention to Shoulder Alignment

Be mindful of poses that stress your shoulders. I wrote a blog article on shoulder alignment and Yoga that you might want to read.

Yoga for Better Bones

Although this blog post is dedicated to hypermobility and yoga, there are further considerations for yoga practitioners with osteoporosis, osteopenia or low bone density.

I encourage you to read Yoga for Better Bones to learn about poses that you should modify or avoid if your have low bone density.

Yin Yoga Routine

You can also check out the bone safe Yin Yoga routine I created for my patients and students and readers of this blog.

yin yoga for osteoporosis safe yoga routine melioguide physiotherapy


You practice yoga to make your quality of life better, to make your body stronger, to help you with stress reduction. But for many of you, your yoga practice could be counterproductive to supporting where you want your joints and muscles to be long term.

I encourage you to practice safely and to seek out appropriate healthcare practitioners or yoga instructors to guide you through safe practice.

Joint Health

Visit my page dedicated to Joint Health.


Photo Attribution


August 12, 2017 at 4:19am


Nice video. Thanks for sharing the information

September 28, 2017 at 3:11am



November 6, 2017 at 7:38am


Nice Post… Thanks for sharing this information.

November 15, 2017 at 5:07am

Yoga Guru

Hi! very nice post about yoga and hypermobility. thanks for sharing great thought with us.

December 16, 2017 at 1:48am


I love to read this post. thank you for sharing great post.

January 12, 2018 at 5:09am


nice post .....

March 13, 2018 at 7:32am

Yoga Teacher Training Goa

this is really a great article

March 28, 2018 at 2:35am


Good Post. Thanks for sharing the information

April 17, 2018 at 2:58pm


Margaret, thank you for this useful information.

June 26, 2019 at 7:30am

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September 26, 2019 at 2:07am

loyanna prince

great post so thanks for this.

September 27, 2019 at 6:01pm

Margaret Martin replies

Hello, You're welcome. I appreciate you taking the time to write kind, positive comments. Wishing you many years of joyful, healthy Yoga practice.

September 26, 2019 at 2:08am


Very informative written post. The writer here has done a great job.

September 27, 2019 at 6:00pm

Margaret Martin replies

Hi Dany, I appreciate you taking the time to write kind, positive comments. Wishing you many years of joyful, healthy Yoga practice.

September 27, 2019 at 2:37pm

Dog Roof

Impressive article thanks

September 27, 2019 at 6:00pm

Margaret Martin replies

Hello, I appreciate you taking the time to write kind, positive comments. Wishing you many years of joyful, healthy Yoga practice.

November 6, 2019 at 3:03am


Hi, The article is quite informative and very motivational. Thanks Keep doing the great work.

November 9, 2019 at 2:31pm

Dane Murphy

Thanks for sharing this blog is really helpful to us.

November 11, 2019 at 5:43am


Thanks very informational and Helpful post

January 13, 2020 at 5:21am


Thanks for writing such great content and help us to learn much more.

January 13, 2020 at 7:48pm

Margaret Martin replies

You are most welcome. It is always great to hear from readers.
All the best,

January 28, 2020 at 2:42am


Your work is very good and I appreciate you. Thanks for sharing a great blog.

January 28, 2020 at 6:45pm

Margaret Martin replies

Hi India.
You are most welcome. Thank you for your kind words.
All the best,

January 28, 2020 at 12:59pm


this post is very informative for me and thanks so much for sharing this post with us

January 28, 2020 at 6:50pm

Margaret Martin replies

Hi Anita,
You are most welcome. I feel strongly about this topic. I often get hypermobile students in my Yoga class. Most have never been told by any health care professional that they are hypermobile. Being more aware of our of our body's strengths and challenges allows us to practice safely with confidence.
All the best,

March 24, 2020 at 7:21pm


Great post jusr one thing. Not everyone who is extra flexible has joint hypermobility syndrome. Just saying :)

May 24, 2020 at 1:38am


Thanks for sharing useful information with us on hypermobility and yoga. I practice yoga regularly and did not realize that I was hypermobile. Now I have made appropriate adjustments based on your advice. Thank you. Keep up to good work.

July 15, 2020 at 10:25am

Mary David

Thank you so much.

July 15, 2020 at 11:03am

Richard Martin replies

You are welcome.

July 31, 2020 at 7:15am


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Larry Benjamin

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August 22, 2020 at 1:43pm


You are most welcome. Thank you for your kind words.
All the best

August 22, 2020 at 1:44pm


Thanks for writing such great content and help us to learn much more.

October 24, 2020 at 7:15am

kranti yoga

I have found your blog to be really informative and the photos are breathtaking – really inspiring overall.

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November 24, 2020 at 12:25pm

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June 30, 2021 at 7:11am

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Great post Thanks for sharing the valuable information.

July 27, 2021 at 4:54am

Thanks for sharing valuable information !

July 28, 2021 at 5:08pm

Pandya Store

I agree with you about yoga’s “powerful ability to calm your mind and help your body relax. ” Love all the benefits we enjoy from yoga!

July 28, 2021 at 5:10pm

Khatron Ke Khiladi 11

Thanks for sharing the valuable information.

July 28, 2021 at 5:14pm

Pandya Store

I love this! I never thought of yoga as a workout but every since adding it to my life it’s made such a difference and not just physically but mentally and I notice when I neglect it. It’s such a powerful exercise that makes a world of difference!

September 26, 2021 at 9:30am

Peaceful life

Yoga is the best thing to keep your mind strees free and relax .Thanks for sharing the information