In yoga class you will be able to meet people of all ages, sizes and shapes. Because yoga is not exclusively for a specific type of person.
We get the impression that this discipline was only for very thin and flexible people, after all, is what we see in Instagram, in classes or in stores that have a rather limited range of sizes. But as science has shown us, the fact that we do not see something does not mean that it does not exist. Even in yoga retreats, you will be able to meet people of all ages, sizes and shapes. Because Yoga is not exclusively for a specific type of person.
Yoga is an effective way to keep the body healthy. It is a preventive medicine that fights against some diseases and disorders, being the main, osteoporosis, heart disease and obesity. By performing a series of exercises that do not require more intensity, it makes it perfect for overweight people, since it speeds up the metabolism and, therefore, a weight loss quickly. It also lets you level the stress through meditation, even helps you lose those extra pounds with appetite control.
Practices of these asanas include, Pranayama. Set of breathing exercises that have repercussions on weight loss. It consists in performing for 5 minutes on the empty stomach a deep breathing in a correct way, within which you can practice Kapalbhati, Bhastrika, Bhramari and Pranayama ujjayi.
Get Yourself a Plus-size Yoga Mat.
You definitely need one no matter what, but as a plus sized individual, we highly recommend you one. Since it can be hard to hold the positions, and your joints may be in pain, you will need some extra cushioning for your yoga time.
Drink Plenty of Water Before and After you Do Your Plus-Size Yoga Session.
Many people equate plus-size yoga with stretching and not really getting your heart going. Depending on the type of plus-size yoga you are going to do, you need to keep yourself hydrated. Despite popular beliefs, a plus-size yoga class can be a very demanding physical activity, so in this case be sure of the intensity of the class you are about to do and drink water enough before and after the class to keep your body in perfect state of hydration.
Listen to Your Body.
Plus-size yoga can and will be uncomfortable at first, but it should never hurt. If you are finding that it is hurting too much to do certain stretches and positions, skip them or do what you can. With practice, you will get better.
In Yoga there are no limitations of age, sex or physical condition, so anyone can practice this discipline. Photo credit: Pinterest
Modify Positions.
You can modify some positions in plus-size yoga to make them easier for you to do. As your abilities as a yogi develop and progress, you may need to begin modifying poses. Slight alterations on certain asanas will increase the challenge and allow you to further improve your flexibility and strength. Asana modifications can help tailor yoga to what your body needs at any given time.
Try Out Different Sets and Find the Ones that Work for Your Body.
Don’t feel defeated if you can’t do some stuff. It’s OK! Try to remind to yourself of what you ARE capable and not what you aren’t.
Get Some Good Plus-Size Yoga Clothing.
Again, this does not have to cost a lot. We recommend a great (not just good!) sports bra if you are busty. Many of the positions in yoga call for you to bend forward and a good sports bra will keep your (ahem) “ladies” in place.
Challenge Yourself Regularly.
While you should not feel bad about not being able to do certain positions, you should also not deny yourself a challenge. Keep trying harder positions. You will get more flexible over time.
Do Partner Positions.
These are great for helping each other achieve a goal and they allow you to support each other while trying to do some more challenging positions.
Bhujangasana or Cobra Pose
Laying down, we’ll rest our hands on the ground at the level of the armpits and the forearms perpendicular to the ground, at the same time that our forehead will also touch the ground. Now, we will slowly raise our forehead, nose and chin, while we breathe and arch our shoulders and back up. The hips and legs will always be in contact with the floor.
Eka Pada Rajakapotasana or One-Legged King Pigeon Pose
Begin in Downward Facing Dog. Bring your right knee forward between your hands and come into Pigeon pose. Rest your right hand on your right knee and bend your left knee. Flex your left foot and bring your left hand under your foot and try to grab onto your toes. This is the tricky part. So, you need to flip your left elbow up to the ceiling, so your toes are pointing straight up and your fingers are pointing down.
From here, you can arch your head back and reach your right hand over your head to hold onto your left toes. If it’s easy, touch the top of your head to your foot. So, stay here for at least five breaths and then release your hands and place your palms on either side of your right knee. Straighten out your left leg behind you and tuck your toes. Then press into your palms and step your right leg back, coming in Down Dog. Then bring your left knee forward and try this pose on the other side.
Vasisthasana or Side Plank Pose
Come into Dandasana (Plank pose). Slowly shift your weight on the right arm and foot as you swing your left arm and foot on it. Rest the left foot on the right foot and let the left arm rest on the hip. The right hand should be a little in front of the shoulder and not exactly below it. Also, ensure that the palm is pressed firmly against the floor and the arm is not bent.
As you inhale, slowly raise your left arm till it is perpendicular to the floor with fingertips pointing towards the ceiling. Now turn your neck towards the raised arm and gaze at the fingertips for a few breaths. As you exhale, bring the arm down to rest on the hip. Slowly come back into Dandasana and rest for a few breaths. Repeat the process on the other side.
Upward Facing Two-Foot Staff Pose or Dvi Pada Viparita Dandasana
Prepare to come into Urdhva Dhanurasana (Wheel pose). Lie on your back, bend your knees, and place your feet near your bottom, hip-distance wide. Inhale and reach your arms overhead. Bend your elbows and place your palms next to your head, fingers pointing toward your feet. Exhale and push into your hands to bring the crown of your head to the floor. Inhale and push your hands and feet into the floor to lift into Wheel pose. Exhale and lower your head to the ground. Lift your heels to bring your forearms to either side of your head. Clasp your hands together.
Walk your legs away from you. Bring the big toes together to touch. Extend the chest. Stay in Upward Facing Two-Foot Staff pose for several breaths. Walk your feet in slightly. Place your palms next to your head and push back up into Wheel. Exhale and lower first the crown of the head and then the whole body to the floor.
One Legged wheel or Eka Pada Urdhva Dhanurasana
Start by lying on the floor, knees bent and heels close to the glutes. bend your elbows and spread your hands on the floor beside your head, forearms in line with floor and the fingertips pointing towards the shoulders. Prepare by pressing your feet into the mat, on an inhale, draw your mail to the spine, firm the glutes and lift your hips.
Then, keep your thighs parallel to one another, firmly press into your hands and on an exhale press yourself up and off the mat (straightening your arms and turning inner thighs slightly inward). Spread the shoulder blades across the back and relax the neck. Shift your weight into the left foot. On an exhale, bend your right knee, bring it into the toro, and on an inhale, reach through the ball of your right foot and begin to extend the leg towards the sky.
Continue to lift your chest and hips and find length through the spine. On an exhale slowly please the right foot to the mat and repeat with the right leg. Now, slowly release completely out of the pose by bringing the crown of the head to the mat first, and then the rest of the body.
All these positions for overweight women are easy to practice, but you must accompany them with an adequate breathing, since it provides energy and harmony. [bctt tweet=”In Yoga there are no limitations of age, sex or physical condition.
Keep in mind that some postures can cost more work to do, do not despair, the first step is to have patience. As you get more flexibility, you can improve. Remember to eliminate junk food and carbonated drinks from your diet, change it for salads and fruits. The practice of plus-size yoga translates into a healthy body inside and out.
To conclude, as always we remind you to share this post in your social networks. Also, we invite you to tell us your experience with plus-size yoga in the comment section.
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