Hypermobility and Yoga? How to Protect Your Joints While Stretching

Feb 14

4 min read

Yoga is a favourite workout for many people of all ages - it’s relaxing, improves flexibility, and helps with stress relief. But if you have hypermobility, it can be a double-edged sword. Too much stretching can make your joints even more unstable, leading to pain, fatigue, and even injuries.

So, should you avoid yoga altogether? Not at all! The key is knowing how to modify poses, strengthen stabilising muscles and avoid overstretching. This guide will help you practice yoga safely while protecting your hypermobile joints.

The Problem with Yoga for Hypermobility

Hypermobility means your joints are looser and supportive tissues are more lax, allowing them to move beyond a normal range of motion. While this might sound great for yoga, it can actually make HMS symptoms worse. I look at strength training and hypermobility syndrome in more depth separately from this article.

Hypermobility protection when doing yoga

🚫 Overstretching Ligaments – Your ligaments are already too loose; stretching them further reduces joint stability.

🚫 Joint pain & subluxations – Without proper control, excessive flexibility can lead to joint misalignment and pain.

🚫 Muscle imbalances – Weak stabilising muscles mean you rely on passive flexibility rather than strength.

The goal of yoga for hypermobility isn’t to stretch more - it’s to build stability, improve proprioception, and strengthen the correct muscles.

How to Practice Yoga Safely with Hypermobility

1. Prioritise Strength Over Flexibility

Instead of focusing on deep stretches, shift your mindset to stability and control. This means engaging muscles before and during each pose. Best types of yoga for hypermobility:

Hatha yoga – Slow and controlled movements help with muscle activation.
Yin yoga (with caution) – Use props to avoid overstretching.
Strength based yoga (like Power Yoga or Vinyasa that has been modified) – Helps build muscle around joints.

🚫 Avoid “extreme flexibility” classes like contortion-focused flows or deep passive stretching.

2. Modify These Common Yoga Poses for Joint Safety

Some traditional yoga poses can strain hypermobile joints. Here’s how to adjust them for better support and stability:

🧘‍♀️ Downward Dog (Adho Mukha Svanasana)

🚫 The problem: Hypermobile yogis tend to overextend elbows and shoulders. Modify it by:

Micro-bend your elbows instead of locking them.
Engage your shoulders to prevent excessive sinking.
Keep knees slightly bent if hamstrings feel overstretched.

🧘‍♀️ Forward Fold (Uttanasana)

🚫 The problem: Deep stretching can strain already lax hamstrings. Modify it by

Keep a soft bend in the knees.
Place hands on blocks to avoid pulling on the lower back.
Focus on engaging the glutes and core rather than just collapsing forward.

🧘‍♀️ Warrior II (Virabhadrasana II)

🚫 The problem: Hypermobile knees tend to collapse inward or overextend. Modify it by:

Checking knee alignment - keep it stacked over your ankle.
Engage your inner thigh and glute muscles to control movement.
Don’t sink too deep - focus on strength, not just depth.

🧘‍♀️ Bridge Pose (Setu Bandhasana)

🚫 The problem: Overarching the lower back can strain hypermobile spines. Modify it by:

Focusing on glute and core activation rather than back flexibility.
Place a yoga block under your lower back for extra support.
Keep feet hip width apart and avoid flaring knees outward.

💡 General Rule: If a pose feels “too easy” because of your flexibility, engage your muscles more - don’t just rely on passive stretching.

3. Use Props to Protect Your Joints

Props help prevent overstretching and encourage proper alignment, try using:

✔️ Blocks – To reduce strain in forward folds and lunges.

✔️ Straps – To limit hyperextension in poses like dancer’s pose.

✔️ Bolsters & Cushions – For extra support in restorative poses.

💡 Tip: Think of props as joint protectors rather than as limitations.

4. Engage Your Muscles Before Stretching

Hypermobile bodies need muscle activation first and stretching second. Before deep poses engage the surrounding muscles to prevent overreliance on passive flexibility.

🟢 Try these activation drills before yoga:

Glute bridges before lunges or Warrior poses.
Core engagement (like dead bugs or planks) before backbends.
Scapular push-ups before Downward Dog to prevent shoulder strain.

5. Be Mindful of Your Limits (even if you look "advanced")

Just because you can do the deepest backbend in class doesn’t mean you should. Avoid pushing your joints to their extreme ranges even if it feels natural.

🚫 What to avoid:

Extreme passive stretching (like deep splits without strength engagement).
Hyperextending knees, elbows or shoulders in any pose.
Holding stretches for too long - instead focus on active movement.

✅ What to do instead:

Work within a controlled range of motion.
Focus on stability and strength over depth.
Listen to your body - joint pain is a red flag not a sign of progress.

Conclusion: Strengthen - Don’t Just Stretch!

Yoga can be a powerful tool for body awareness, stress relief, and gentle strengthening - but only if done safely. Instead of chasing extreme flexibility focus on:

✔️ Strengthening stabilising muscles before stretching.

✔️ Using props and modifications to protect your joints.

✔️ Prioritising stability over depth in every pose.

By practicing joint friendly yoga, you can build a strong, pain-free body while still enjoying the benefits of yoga!