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

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.

Written by: Paloma Gangopadhyay

Updated On: 22 Jun 2020, 11:41 am IST

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?