Yes! People of all shapes and sizes can benefit from yoga. However, if you are overweight and new to the practice, there are certain poses you can start with that will help build strength, flexibility, and balance.
This article will discuss some of the common misconceptions about can fat people do yoga. First of all lets use the term plus-size people (we don’t like to call you fat, you are just chubby and cute!), different types of yoga for people with extra weight, and introduce five beginner-friendly yoga poses that are perfect for people carrying a little extra weight. A bonus pose at the end!
Benefits of Yoga
Yoga can offer various benefits for plus-sized people, including improved flexibility, strength, balance, and mental well-being. Yoga helps improve circulation and blood flow to your heart. In addition, practicing yoga can help increase body awareness, leading to improved self-esteem and body confidence.
If you are interested in trying yoga but are worried about your weight, talk to your doctor or a certified yoga instructor about suitable modifications for your practice. With a few adjustments, you can enjoy all the benefits of yoga regardless of your size!
Common Misconceptions About Yoga
It is a common misconception that yoga is only for thin, flexible people. But the truth is that yoga is an excellent workout for people of all shapes and sizes. Many plus-size yogis say they love the practice because it helps them feel more comfortable in their own skin.
There are plenty of body-positive yoga teachers out there who are helping to break down these barriers and show that yoga is for everyone. So if you are interested in trying yoga but feel self-conscious about your weight, seek out a class taught by a body-positive instructor. If you want to read more about yoga for weightloss, click here.
Different Types of Yoga
There are many different types and styles to choose from when it comes to yoga. However, not all types of yoga are suitable for everyone. If you are overweight or obese, choosing a style of yoga that is safe and comfortable for you is vital.
One type of yoga that may be suitable for overweight people is hatha yoga. Hatha yoga is a slow and gentle form of yoga that is great for beginners. It is also a good option for people who are looking for a more relaxing form of exercise.
If you are interested in a more challenging form of yoga, vinyasa flow or ashtanga yoga may be more suitable. However, these forms of yoga are more physically demanding and may not be ideal for beginners or those carrying excess weight.
Be sure to speak to your doctor before starting any new exercise regime, particularly if you are overweight. They will be able to advise you on the best type of exercise for you and whether or not yoga is safe for you to do.
Modifications for Bigger Bodies
When it comes to yoga, bigger-bodied people often feel like they don’t quite fit in. Most yoga classes and studios cater to smaller bodies, and everyone seems to be doing handstands and pretzeling themselves into all sorts of shapes. But yoga is for everyone, no matter what size you are!
Here are some modifications that will help make your yoga practice more comfortable and accessible:
- Use props! Blocks, straps, blankets, bolsters, whatever you need to support your body in a pose, use it! Don’t be afraid to ask the teacher for help in finding the right props for you. A yoga ball can also be a great support to find the right balance. Do not push yourself too much! Go slow with your practice but be consistent.
- Modify the poses. If there’s a pose that just isn’t working for your body, modify it or skip it altogether. There’s no shame in doing the child’s pose when everyone else is doing downward dog.
- While listening to your body and keeping a slow progress is good, it is good to keep a check on your practice to ensure you aren’t stuck with the same comfortable poses. Try to keep challenging yourself regularly but in a safe and recommended way.
- Focus on your breath. One of the best things about yoga is that it helps you focus on your breath. This can be especially helpful when you’re feeling self-conscious about your body. Breathe deep and let go of any negative thoughts.
- Join a class designed for plus-size participants. This helps you to keep your mental blocks (if any) away. In these classes they might recommend ways in which you might be able to find the right balance, even with those extra Kilos of weight. For example, in standing poses maintaining a wider stance is a better way to find your right balance. Irrespective of your level of expertise, starting the yoga practice with some gentle seated poses is advisable.
5 Yoga Poses for Overweight Beginners
Child’s Pose (Balasana)
Child’s Pose is great for beginners. This is a resting pose that can be done at any time during your yoga practice. This pose is also great for stretching out the back and hips. To do Child’s Pose, start on your hands and knees. Then, sit back on your heels and lower your forehead to the ground. Next, you can either rest your arms by your sides or extend them in front of you.
Half Lord of the Fishes Pose/Seated Twist Pose (Ardha Matsyendrasana)
This yoga pose is excellent for beginners who are overweight because it helps stretch the back and shoulders while aiding digestion. To do the Seated Twist Pose, sit on the ground with your legs extended. Next, bend your right knee and flat your foot on the floor next to your left thigh. Next, place your left hand on the ground behind you and twist your torso to the right, placing your right hand on your left knee. Hold this position for 30 seconds to 1 minute before repeating it on the other side.
One of the most essential yoga poses for overweight beginners is the corpse pose. This pose allows the body to relax completely and can help to reduce stress and anxiety. It is also an excellent pose to practice when starting with yoga, as it helps build strength and flexibility.
Triangle Pose (Trikonasana)
The Triangle Pose is a great way to stretch your back, legs, and arms simultaneously. It’s also an excellent way to improve your balance. If you’re looking for a challenge, try reaching your left hand down to touch your right ankle instead of keeping it in the air.
Cat-Cow Pose (Bitilasana Marjaryasana)
The Cat-Cow Pose is a great way for overweight beginners to start yoga. This pose helps to stretch the back and neck and strengthens the core muscles. To do this pose, begin on all fours with your hands and knees shoulder-width apart. As you inhale, arch your back and look up towards the ceiling; as you exhale, round your back and tuck your chin towards your chest. Repeat this pose several times, moving slowly and smoothly with your breath.
Half Camel Pose (Ardha Ustrasana)
This pose is excellent for beginners who are overweight and looking to start practicing yoga. The Half Camel Pose stretches the front of the body while strengthening the back and shoulders. It also helps to improve digestion and relieve stress.
To come into this pose, start kneeling with your hands on your hips. Then, slowly arch your back and reach your right hand up and over your head. Try to keep your chin level with the floor and your gaze forward. Hold 5-10 breaths before releasing and repeating on the other side.
Yes, plus sized people can do yoga. In fact, yoga can be a great way for people of all sizes to get some exercise and improve their flexibility. Some modifications may need to be made for larger people, but with creativity, everyone can enjoy the benefits of yoga.
People of all shapes and sizes can benefit from yoga. However, if you’re overweight and new to the practice, there are certain poses you can start with that will help build strength and flexibility. In this article, we’ll introduce you to a few beginner-friendly yoga poses that are perfect for people carrying a little extra weight.