There are good exercises in yoga and there are bad ones... This is the opinion of a certain doctor I heard yesterday. To be honest, it took an effort of will to hide my bewilderment. I began to wonder how a person could come to such a conclusion. I realised that we are constantly pushing ourselves into someone else's experience. We completely forget that we are all different and there is not one identical life, not one identical body. Of course, it is very useful to use proven experience, authoritative opinion. But everything needs to be adapted for ourselves, and not blindly copied. And here again the principles of yoga come to help us. The first principle of kindness, non-violence helps not to harm ourselves and others. The second principle helps to analyze from the point of view of logic.
Trust, but check and be sure to adjust for yourself!
It is also important to remember that we should start from the simple and gradually move on to the more complex. With regard to yoga exercises, any asana has preparatory postures. And even if we want to curl up into three knots, which is not the goal of yoga, we can do it if we are consistent.