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Size no bar! These 4 yoga asanas are perfect for big-bodied beginners

Updated on:22 June 2020, 11:41am IST
You don’t need to be thin or flexible to begin a yoga practice. These four yoga asanas for plus-sized women are perfect to begin with.
Paloma Gangopadhyay
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Yoga doesn’t discriminate on the basis of size. Image courtesy: Paloma Gangopadhyay

Many people believe that you need to be thin to practice yoga. This, however, couldn’t be further from the truth. Yes, you need to be flexible to nail certain poses, but just because you’re big bodied, doesn’t mean yoga isn’t for you. 

In fact, many big-bodied women who want to tone their physique while maintaining their weight can benefit from yoga. This ancient practice can help plus-sized women to shape their body, accentuate their curves, while staying fit. Here are four asanas that are perfect for big-bodied beginners: 

1. Cat and cow asanas (marjaryasana and bitilasana)
Marjaryasana/bitilasana or the cat/cow pose is a fusion of two stretches that warms up the spine. It has the following benefits for big-bodied women:

Cat cow pose. Image courtesy: @theshilpashetty
  • It increases flexibility
  • Relieves menstrual pain
  • It strengthens the spine
  • It stretches the hips, abdomen, and back
  • Massages and stimulates organs in the belly

2. Triangle posture (trikonasana)
This posture opens up the fourteen major joints of the body. It maintains a perfect harmonious balance giving the body a perfect toning and strengthening.

Trikonasana. Image courtesy: Shraddha Iyer/Sarva Yoga
  • It stimulates and improve the function of blood through the entire body.
  • Strengthens and stretches the hips, back, arms, thighs, and leg.
  • Reduces blood pressure, stress, and anxiety.
  • Cure indigestion.
  • Gives flexibility to groins, hamstrings, and hips.
  • Calms the mind.
  • Stimulate the function of the kidney.
  • Helps to tone stomach and thighs.
  • Improves balance and increases concentration.

3. Camel pose (ustrasana)
This posture opens up the hips and squeezes the butt. It also gives a proper toning. Some of its other benefits includes:

Ustrasana. Image courtesy: Shraddha Iyer/Sarva Yoga
  • Reduces fat on thighs
  • Opens up the hips, stretching deep hip flexors
  • Stretches and strengthens the shoulders and back
  • Expands the abdominal region, improving digestion and elimination of waste
  • Improves posture
  • Opens the chest, improving respiration
  • Loosens up the vertebrae
  • Relieves lower back pain
  • Helps to heal and balance the chakras
  • Strengthens thighs and arms
  • Improves flexibility, especially in the spine
  • Stimulates endocrine glands
  • Releases tension in the ovaries
  • Stretches the ankles, thighs, groin, abdomen, chest, and throat
  • Cures constipation
  • Tones organs in the abdomen, pelvis, and neck area
  • Complements overall health and well-being

4. Half-moon pose (ardha chandrasana)
This posture stretches and reduces the extra inches and side flabs. It also:

Half-moon pose. Image courtesy: Shutterstock
  • Strengthens the abdomen, ankles, thighs, buttocks, and spine
  • Stretches the groins, hamstrings and calves, shoulders, chest, and spine
  • Improves coordination and sense of balance
  • Helps relieve stress
  • Improves digestion

Being big-bodied doesn’t always mean being inflexible. You’ll be surprised by the physical feats your body can do. You just need to start. And what better way to begin than with yoga? 

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Paloma Gangopadhyay Paloma Gangopadhyay

Paloma is a yoga instructor, mediation expert, and lifestyle expert