Just imagine yourself as young, lithe, and twisted up like a pretzel in skin-tight spandex. Don’t we all want to see ourselves there at least once? Like a perfect yogini!
Well, sometimes the process of practising yoga for real can be intimidating for some people, especially when one is plus sized. Is yoga for plus sized women? Is yoga for me? Will it help me lose weight? Will I be able to do this? Will it really help me? Where do I start? Will I be comfortable doing this? Will it stress my body? How often do I practise?
Don’t worry, it’s completely normal to have a bunch of questions before starting something new. If you are one of these people then I am here to calm you down by answering you.
Yoga has many health benefits. It is said to be a natural stress buster. It calms one’s mind (trust me it keeps me sound-minded). Besides that, it cures headaches, increases concentration, builds strength, improves the flexibility of your muscles, gives you sound sleep and good digestion.
And above all help, yoga helps you lose those extra pounds which you have gained. That is the main reason you are here, right? There are a few yoga poses for plus sized women which will help you to lose a few calories.
The first step to starting yoga would be understanding that yoga is a journey of your physical and mental health. You don’t have to be the best, just be better than your “last time”. Everything is a little challenging at the beginning but, not giving up will bear good fruit. A few aches and bruises along the way are a small price to pay.
So here are the best poses you can practise if you are a plus sized person and are willing to follow the path of yoga to lose weight.
1. The Mountain Pose
For the beginners, the mountain pose may seem like merely standing, but it’s much more than that. It is sad to be the foundation of all other standing poses. It’s like standing but with an intention.
This pose aids in strengthening ankles, knees, and thighs; relieves sciatica and is the best for improving your posture.
- Start off by standing firmly with your feet together. Involve your thighs and tilt your tailbone down.
- Keep your arms on your sides and keep your palms forward facing. Really stretch your arms down.
- Take deep breaths. keep your chin parallel to the mat. draw the shoulder blades down your back.
Stay in this pose for half a minute and then we will change the pose into the tree pose.
2. The Tree Pose
Indeed trees are a very important part of our lives. No, you will not need a tree for this! Just pose like one…To strengthen your lower body and to improve your bank balance. Oops I mean to improve the balance of your body. And believe me, it is not as easy as it seems. But a little practice will sort things out!
To perform :
- Start with bending your right knee and shifting your weight on the left knee.
- Now hold your right ankle and place the sole of your foot on your inner left thigh just above the knee toes pointing down. Join your hands and place them near your heart.
- Perform it for 30 seconds. change your position by using alternate legs for another 30 secs. You can perform this pose at any time of the time whenever you feel like. No restrictions! No compulsions!
For an extra challenge – 1)Try lifting your hands straight up in the air 2)Close your eyes.
3. The Cat-Cow Pose
This is a wonderful pose if you want to improve the flexibility of your spine or stretch your torso. The cat pose (Marjaryasana) is generally paired with cow pose (Bitilasana).
The only difference between them is that the curve of your spine is concave during Cow Pose and convex during Cat Pose.
- Position your hands and wrists directly under your shoulders, knees directly under your hips.
- Inhale, and while doing so drop your stomach towards the mat.
- Gaze upwards towards your ceiling by Slowly lifting t your neck and chin.
- Be careful! Don’t strain your neck! We have to perform other poses too, right?
- Now exhale. Pull your belly button towards your spine and round your back toward the ceiling. Look towards the ground without bringing your chin to your chest.
Perform this pose for 2 mins maximum.
4. The Bridge Pose
Suffering from anxiety, headaches, backaches, fatigue, and insomnia? Well, then the bridge pose is something you shouldn’t ignore! This pose is a natural reliever which also does wonders on stretching the chest, neck, and spine. And honestly speaking it is easier than it looks.
- Lay flat on your back.
- Bent your knees slowly and bring your heals as close as possible near your hips. Don’t stress much because it’s just the beginning and you are still not as flexible as an elastic.
- While exhaling lift your hips towards the ceiling. For this firmly press your feet and arms into the floor.
- Don’t use your hand muscles or put your weight completely on them. Rather use your core muscles. Think of your hands as being very light and just resting on the ground for support. Make sure you don’t squeeze your glutes.
- Keep your thighs parallel to each other.
- Start rolling your shoulders back underneath your body and try to bring your hands together.
- Slightly move your chin away from your chest.
Hold yourself for 30 seconds in this pose and slowly get back down to the floor.
5. Standing Forward Fold Pose
This pose is a boon for people practising it because it fulfils many purposes like: keeps your mind calm; improves digestion; relieves stress and anxiety and stretches the hamstrings, quadriceps, calves, and even hips.
Jumping forward for that,
- Stand in the mountain pose(hope you remember that). Place your hands on your hips. Use your abdominal muscles.
- Whilst exhaling, bend from your hips rather than your waist. This will ensure a good stretch for your torso.
- Keep your legs as straight as possible and make sure you don’t compromise with your comfort.
- Bring your fingers to the floor n front of you. If it’s not easy for you to do so, you can touch your fingers on your ankles. You can fold your arms over each other for holding your elbows.
- While you inhale, lift and stretch your torso. While exhaling, bring your chest closer to your legs as you bend.
6. Head To Knee Bend Pose
This pose will do wonders in stretching your back, and your hamstrings, glutes and calves.
- Sit on the floor with your legs straight forward.
- Try to stretch and touch your toes with your fingers. Make sure you keep your spine while leaning forward.
- While exhaling you have to lean forward to touch your toes and while inhaling return back to your posture.
Do at least 15 deep breaths in this pose.
7. The Downward Dog Pose
If you adore dogs, you will like this pose (joke). You will like this pose because it is quite easy and this pose is practised by every person doing no matter what weight.
It is a very good pose as it strengthens your arms, shoulders, and legs.
- Stand in the forward fold pose( i hope you didn’t forget how to do it).
- Now place your hands on the ground and move your feet back. Your body will now form a downward V shape.
- If you feel discomfort at your wrists, lean on your heals to shift the weight back. This will also ensure that your hands and feet are stretched straight which is the ultimate purpose of this pose.
Perform this pose for 1-2 mins and don’t forget to concentrate on your breathing.
8. The Half Lord Of The Fishes Pose
It works on your upper body. Thus it deals with your the hips, shoulders, neck, and back. It is said to energise your spine and improve digestion.
Before doing this I would recommend you to get comfortable with other poses which focus on lengthening your torso first. This will ensure that you don’t get injuries or aches while doing this pose.
- Sit down and stretch your legs in front of you.
- Bring your left foot and place it under your right leg near your butt.
- Now gently bring your right foot near your left leg as close as possible to your left butt. Make sure your foot is touching the ground.
- Place your right arm on the floor behind your back.
- Intersect your left arm over your right leg. Turn your upper body.
- While inhaling draw your belly inside towards the spine. While exhaling twists deeper into the pose. Remain in this pose for 45 secs, repeat the same for the alternate side.
9. The Corpse Pose:
No, this pose has nothing to do with sleeping! Like mountain pose, it looks simple but has many benefits.
This pose aids in relaxing your mind and body completely after your yoga workout. Well, who does not deserve some relaxation after doing so much yoga for burning fat?
- As simple as it seems, lay down on the floor on your back.
- Relax the muscles of your arms and legs. Your main goal is to release the tension in the muscles caused by stretching and bending.
- Breathe deeply and make sure you aren’t involving any muscles other than the muscles of your nose for breathing, of course.
Stay in this pose for two minutes.
So time to sign off! While going I would say a few words. Firstly, don’t stress much, you can’t become a master of something in a day. It will take time and above all consistency. Just don’t give up.
It is new and if you practice every day with consistency, then these yoga poses will definitely bless you with its health benefits along with reducing your weight. And who knows you may become so good at it that you start your own yoga classes, right?