Your first image in your mind when it comes to yoga is probably a fit, slim and beautiful woman doing yoga. This is common because that’s what we see in advertisements and tutorials.
The truth is, yoga can be done by literally anyone, no matter the body size. That’s because yoga has all kinds of poses which can cater to anyone.
If you’re plus-sized that’s trying to lose weight, this list of yoga poses for plus-sized women is the perfect low-intensity workout for you.
Of course, there are those advanced pose that can only be done with tons of muscles and flexibility. But, those are just high-level poses and are usually performed by people who’ve been already practicing yoga for years.
Without further ado, let’s dive into the yoga poses for plus-sized women.
The cow pose is an easy way to stretch the spine. It is often performed with the Cat pose in a flow or “vinyasa”.
This is great for warming up the body to prep yourself for the other yoga poses.
Start with your knees on the ground, directly below your hips. Hands are also directly below your shoulders. Center your head with eyes looking at the floor.
As you inhale, Lift your chest and sitting bones towards the ceiling while your belly sinks towards the floor. Feel the stretch when you arch your back.
As you exhale, go into the Cat pose which is out next pose in this list.
Just like the Cow pose that we discussed earlier, the Cat pose begins in the same position as well.
As you exhale from our previous pose, round your spine as if it is being pulled towards the ceiling. Relax and release your head towards the floor without forcing your chin to your chest.
Now when you inhale, go back to the Cow pose. And repeat until you are satisfied.
Don’t rush the flow. Make sure to do the poses completely so you are able to feel the stretch.
Half Lord of the Fishes Pose
The Half Lord of the Fishes Pose is a spinal twist that’s great for stretching the shoulders, hips and necks.
If your job or your other daily activities require you to sit all day long, this yoga pose can help in improving your body posture and energize your spine.
Sit on the floor or yoga mat (a non-slip one such as this is perfect!) with both your legs straight. Bend your knees and slide your left foot under your right leg. Try to have your left foot reach the outside of your right hip. Then, put your right foot over the left leg and stand it on the floor.
As you exhale, twist your body to the right.
For a better stretch, try putting your left elbow on the outside of your right knee and press against it as you twist.
Repeat on the other side.
The camel pose is awesome when it comes to stretching your chest and back. It is also good for relieving back pain!
Go on your knees with your legs hip-width apart. Grabbing your ankles with your hands, bend backward slowly.
Push your chest forward to arch your back as much as possible. Hold it for a few breaths, relax your back and chest and recover to the starting position.
Repeat this for a few more times.
Do it for the booty!
Lie on the floor and bend your knees. Set your feet as close to the butt as possible. As you lift up your butt, use your core muscles to help you to hold the bridge pose.
Try not to rely on your hands too much. Imagine that your hands are solely for support. The main strength should come from your core and glutes.
Hold this yoga pose up to one minute to feel the burn!
This yoga pose helps to open the hips. Our hip muscles are usually tightened if you spend most of the time sitting down on office chairs and couches.
The pigeon pose is great for building up your flexibility in your hips. When you have good flexibility in your hips, it will help you to perform other yoga poses easier.
This yoga pose focuses on strengthening and toning your legs.
Begin in a standing position with your feet apart from each other. Raise your arms out to the sides and parallel to the floor. Turn your left foot 90-degree to the left and right feet slightly to the right.
Bend your left knee over your left ankle. Your left thigh should be parallel to the floor and your right leg straightened.
Your torso and hips shouldn’t turn even though you are tempted to turn or lean to your bent knee. Keep your hip points the same direction as your back foot.
Looks easy, right? It actually gets harder when you hold the pose longer.
Shift your weight onto your left foot and bend your right knee. Use your right hand to clasp your right ankle. Place the sole of your right leg against the left inner thigh.
The center of your body should be directly over your left foot. After that you are stable, lift up your hands to your chest level and press them together.
Repeat on the other side!
For a challenge, you can straighten your hands towards the ceiling and press them together.
Standing Half Forward Fold
Stand with feet at hip-apart width. Bend down your torso using your hips, not the waist. Keep your back straight when bending and slowly reach the floor with your fingers.
Most beginner might not be able to reach the floor immediately. You can use a yoga block to help you with that. For me, using yoga blocks gives me better support to deepen my stretch.
As you do this pose often enough, you will increase flexibility. Touching the floor will be a piece of cake by then!
Plus Size Women Can Do It Too
Start practicing yoga today because yoga is a great way to tone your body and relax your mind no matter your body size.
There are many yoga poses out there that anyone and everyone can do! And, these are just some of the yoga poses for plus-sized women.
You can also explore and experiment with other yoga poses which we include in our article yoga poses for weight loss. You might just stumble upon new yoga poses that you can add to your routine.
If you’re still not convinced that yoga can help you lose weight, you can read about how yoga actually works.