Yoga has become a practice method that not only helps improve health but also creates mental balance for people. Practicing yoga is not only about being flexible but also about being sensitive to listening to the body, which helps burn excess fat and calories effectively. However, many people may feel uncertain when thinking about practicing yoga, especially those with overweight body weight. So should fat people practice yoga?
1. Can fat people practice yoga?
Many people with excess weight often wonder if they, like fat people, can practice yoga or if it is appropriate to perform yoga exercises for fat people. The answer is absolutely yes. Yoga suits all body types, including obese people. Yoga transcends body size or shape, focusing on the interconnection of your mind, body, and breath. Yoga can be especially beneficial for people who are overweight, as it offers a holistic approach to health and fitness. Therefore, not only is it not harmful for fat people to practice yoga, but it can also bring many health benefits, especially since this is a very effective and sustainable weight loss method.
You can adjust yoga’s gentle movements, stretches, and poses to suit different levels of flexibility and body sizes. It can help improve flexibility, strength, balance, and even mental health. However, for overweight people, it is important to approach yoga scientifically and take into account the following:
Choose the right yoga class.
Choose the Right Yoga Class: Look for classes specifically designed for plus-size people or labeled as “gentle” or “beginner-friendly.” Some studios and yoga online platforms even offer inclusive classes that focus on accessibility and comfort. Choosing the right yoga class or instructor is a prerequisite to helping fat people practice yoga safely and effectively.
Use props.
Props like yoga blocks, straps, cushions, and blankets can provide extra support and help you achieve poses with better alignment and more ease. Don’t hesitate to use them; they are there to help you practice more comfortably.
Listen to your body.
Fat people who practice yoga often have difficulty performing the movements, so pay attention to how your body feels in each pose. If a position feels uncomfortable or painful, it is essential to modify or skip the movement. Everyone’s body is unique, and it’s important to respect your limitations.
Focus on your breathing.
Deep and regular breathing is the foundation of yoga practice. Focus on your breathing to help you stay present and relaxed. Proper breathing can also help make poses easier and more effective.
Start slowly.
Start practicing with simple poses and gradually progress to more advanced poses as your strength and flexibility improve.
Practice patience.
Yoga is a journey, not a destination. Progress may be slow, and that’s okay. Celebrate your improvements, no matter how small, and enjoy the process.
2. We recommend yoga poses for plus-size women.
Child’s Pose
The gentle resting pose helps stretch the back, hips, and thighs. Use a cushion or blanket under your body for added comfort.
Cat pose
This sequence of postures helps warm the spine, relieve stress, and improve flexibility. Move slowly and concentrate on your movements’ fluidity.
Warrior II
A strong standing pose strengthens the legs, hips, and core while improving balance and focus. For better stability, modify the stance to make it wider.
Tree pose
A balancing pose strengthens the legs and improves concentration. If needed, use a wall for support, and place your feet on your ankles or calves instead of your thighs for easier access.
Side-lying position
This is a restorative pose that helps open the hips and relax the body. Use cushions or pillows under your knees for extra support.
Cobra pose
This is a position that helps burn belly fat extremely effectively and sustainably, in addition to enhancing abdominal muscle health and improving the digestive system. At the same time, it helps expand the chest, makes muscle groups in the body firmer, stimulates height growth for the practitioner, and reduces back pain symptoms.
Chair pose
The chair pose can help regulate fat around the abdomen. This yoga movement is one of the most effective and quick weight-loss exercises, especially on the lower limbs such as the thighs, knees, and legs. Please do the following steps at least 5–6 times during 1 hour of yoga practice to get the best results.
Downward-facing dog pose
This pose helps stretch the whole body, strengthens the arms, legs, and stomach, and stimulates blood circulation.
3. Resources for plus-size yoga.
The Online platform yoga
Body Positive Yoga is an online platform that offers classes and resources specifically for plus-sized people.
Curvy Yoga offers accessible yoga classes and a supportive community.
Yoga with Adriene: There are a variety of classes, including those suitable for beginners and plus-sized people.
Yoga Book
“Every Body Yoga”by Jessamyn Stanley is a guide to yoga that celebrates every body type.
“Curvy Yoga“: Love yourself and your body a little more each day” by Anna Guest-Jelley: Practical advice and yoga routines for plus-sized practitioners.
Yoga studio.
Look for local studios that promote body positivity and inclusivity. Many yoga studios now offer classes tailored to different body types and abilities.
Final thoughts
Yoga is for everybody, and finding a practice that respects and celebrates your unique shape can be incredibly empowering. Remember, the goal is to feel positive and foster a deeper connection with yourself. Enjoy your yoga journey!