All the Best Plus Size Yoga Poses for Beginners

Plus-size yoga poses are becoming increasingly popular as more and more fat people of all shapes and sizes are looking to explore this world.

There is a variety of plus-size yoga poses that can be beneficial for those looking to lose weight. According to Mayo Clinic, plus-sized women can get in shape and improve their overall health and wellbeing. Here are the best plus-size yoga poses for beginners.

yoga for plus size beginners

The Benefits Of Plus Size Yoga Poses

As the health benefits of yoga get widely spread online, there has been a growing movement to promote yoga, including for plus sizes.

Plus-size yoga poses have emerged as an ideal way for individuals who may feel self-conscious about their bodies to reap all the physical benefits that yoga offers.

These benefits include improved flexibility, strength, cardiovascular health, mental clarity, stress reduction, etc. It will also keep you in a properly aligned posture and train you for more challenging positions.

Lastly, according to the National Institutes of Health, yoga is a good way to lose weight and that is great for overweight or obese women.

So if you are looking for a safe and enjoyable way to explore the practice of yoga, why not consider giving plus-size yoga poses a try? 

The Yoga for Obese Beginners’ Practice

Yoga is a great way to move your body and improve your flexibility and strength. However, if you are plus size, you may feel intimidated at first. Here are a few tips to help you get started:

  • Find a class that is specifically for plus-size beginners. This will ensure that the teacher is familiar with the challenges that you may face.
  • Start with basic poses. Don’t try to do anything too complicated or advanced when starting. Get a feel for the poses and build up your strength and flexibility over time.
  • Listen to your body. If something doesn’t feel right, don’t do it. There is no shame in taking breaks when you need to.
  • Have fun! Yoga should be enjoyed, so make sure to find a class and teacher you connect with. With a little bit of effort, you’ll be practicing yoga like a pro in no time!
yoga for plus size beginners
Source: Self

15 Yoga Poses For Plus Size Beginners 

Yoga can be an intimidating activity for anyone, but there can be added pressure due to “looking a certain way for plus-size women.” However, it’s important to remember that yoga is for everyone, no matter your fitness level. Here are the best plus-size yoga poses.

Mountain Pose (Tadasana)

Mountain pose, also known as Tadasana, is one of the most basic yoga poses that is essential for every yogi to know. This simple posture involves standing tall with your feet hip-width apart and bringing your palms together at your chest. 

To complete this posture correctly, you must focus on good alignment, engaging your core muscles to support your back, and standing firmly on the ground. You will find yourself perfectly balanced and grounded both physically and mentally, making it a great way to start off each session.

Whether you are just starting on your yogic journey or have been practicing for years, the Mountain pose is a wonderful pose to help calm the mind, strengthen the body, and deepen your connection with yourself and the world around you.

Bending Forward

When you bend forward, you lengthen the spine and open up the front of your body. This can be a very relaxing position, and it helps you take deeper, fuller breaths and improve your posture. 

Apart from that, you also stretch the muscles and tissues in the back of the body. This can help to relieve tension and tightness in these areas. In addition, bending forward can help to improve your balance and coordination. 

By lengthening the spine and opening up the front of the body, you create a more stable foundation for our movement. As a result, you can move more freely and with greater ease.

Tree Pose (Vrksasana)

Tree pose, also known as Vrksasana, is a popular yoga pose commonly practiced for its many benefits. This posture requires balance and inner control as you stand on one foot with the other extended upward, reaching toward the ceiling.

The tree pose is done by standing on one leg with the other leg bent at the knee and brought to rest against the inner part of your thigh. You can also get your hands together in front of your chest and balance as long as you can. 

This pose helps strengthen the thighs and legs, increase flexibility through the groin area, and improve concentration.

While it may seem daunting at first, this pose is well worth the effort. When practiced regularly, the Tree pose can improve your overall balance and core strength while stretching and strengthening the legs and hips. 

Standing Forward Fold (Uttanasana)

Uttanasana, or Standing Forward Fold, is a beautiful pose for stretching the hamstrings and releasing tension in the back. To practice Uttanasana, stand tall with your feet hip-width apart and your hands on your hips. 

As you exhale, hinge forward from the hips, keeping your spine long as you fold forward. You can place your hands on the ground beside your feet or bring them to a prayer position in front of your chest. If you have tight hamstrings, you may not be able to touch the ground. 

Don’t worry – just let your hands rest where they are comfortable. Stay in the pose for up to 2 minutes, then slowly straighten up on an inhale. Release any tension from your body and enjoy the feeling of space and length in your spine.

Downward Facing Dog (Adho Mukha Svanasana)

Downward-facing Dog Pose (Adho Mukha Svanasana)
Source: fitsri

The Downward Facing Dog is one of the most popular yoga poses, and for a good reason. It’s a great way to stretch the entire body, from the tips of the fingers to the toes. 

In addition, it helps to strengthen the arms, legs, and core muscles. Downward Facing Dog can be performed by anyone, regardless of fitness level or experience. To get into the pose, start on your hands and knees. 

Then, tuck your toes under and lift your hips up. Make sure that your hands are shoulder-width apart and your feet are hip-width apart. You should form an upside-down “V” shape with your body. 

Keep your gaze focused on your navel or between your feet. Slowly lower your hips back down to the floor to come out of the pose. Take a few deep breaths and then repeat on the other side.

All things considered, it’s great yoga for beginners’ weight loss pose that you should practice.

Plank Pose (Kumbhakasana)

Though it may look simple, the Plank Pose (Kumbhakasana) is a powerful yet challenging posture that offers many benefits. By strengthening the arms, shoulders, and core muscles, the Plank Pose helps to improve posture and prevent back pain. 

Additionally, the deep breathing associated with this pose helps calm the mind and reduce stress. To begin, come into a press-up position with your hands shoulder-width apart and your feet hip-width apart. 

As you exhale, lower your hips until your elbows and shoulders are in line. Be sure to keep your abdominals engaged throughout the pose. Hold for 10 to 15 breaths before releasing back into a press-up position. 

With regular practice, you will soon be able to hold the Plank Pose for more than a minute.

Child’s Pose (Balasana)

Child’s Pose, or Balasana, is one of the most widely practiced yoga poses. This restorative pose can be easily modified to create a calming and energizing experience. To perform the Child’s Pose, begin by kneeling on your mat.

Next, slowly lower your upper body forward until you rest on your forehead, chest, and arms. Your knees should remain soft and slightly separated in this position. Child’s Pose can be performed for a few breaths or for an entire meditation session. 

Whatever the duration of your practice may be, Child’s Pose is sure to leave you feeling relaxed and rejuvenated. Whether you are new to yoga or a seasoned practitioner, this pose benefits both body and mind. 

Child's Pose
Source: greatist

Cat-Cow Pose (Marjaryasana + Bitilasana)

The Cat-Cow Pose is a popular yoga pose that offers numerous benefits. This pose helps to improve flexibility in the spine, neck, and hips. On top of that, it helps to reduce stress and anxiety and can even be used to help alleviate back pain. 

To get into Cat-Cow Pose, start on your hands and knees in a tabletop position. As you inhale, drop your stomach towards the floor and lift your chin and chest. Gaze up towards the ceiling. 

When exhaling, round your back towards the ceiling and tuck your chin to your chest. Continue flowing through these two positions for a few breaths and repeat to unveil all the benefits of this plus-size yoga pose.

Cat Cow Pose (Bitilasana Marjaryasana)
Source: fitzabout

Bridge Pose (Setu Bandha Sarvangasana)

The Bridge Pose is a great way to open up the chest and shoulders, as well as stretch the front of the body and improve balance and coordination. 

To perform it, start by lying flat on your back with your feet flat on the ground and your arms at your sides. Next, press down on your feet and slowly lift your hips. 

Be sure to engage your abdominals throughout this pose, as well as keep your feet parallel. Hold Bridge Pose for up to one minute before gently lowering back down to the ground.

Bridge Pose Yoga (Setu Bandha Sarvangasana)
Source: yogabear

Corpse Pose (Savasana)

The Corpse Pose, or Savasana, is a wonderful way to end any yoga practice. This pose is designed to help you relax and release any stress and tension you may be holding onto. 

To do the Corpse Pose, simply lie flat on your back with your arms at your sides, palms facing up. Close your eyes and focus on breathing deeply. As you exhale, release any tension in your body and let yourself sink deeper into the pose. 

Stay in this position for as long as you like, letting the pose work its magic. With regular practice, the Corpse Pose can help to improve sleep quality and reduce stress and anxiety.

Asanas – Poses - Daily Yogi
Source: dailyyogi

Cobra pose (Bhujangasana)

Cobra Pose, or Bhujangasana, is a great way to improve flexibility and strength. This pose can be easily modified for all skill levels, ideal for beginners and experienced practitioners alike. 

To get into Bhujangasana, start by lying flat on your belly with your legs together and your arms at your sides. As you inhale, press down into your hands and lift your chest off the ground. 

Keep your hips and legs pressed firmly into the mat throughout this pose. Hold Cobra Pose for up to one minute before releasing back to the ground.

Half Lord Of The Fishes (Ardha Matsyendrāsana)

Ardha Matsyendrāsana, or Half Lord Of The Fishes Pose, is a fantastic way to improve flexibility in the spine and shoulders. This pose can also help to reduce stress and anxiety. 

Start by sitting on the ground with your legs extended straight in front of you to start the pose. Next, bend your right knee and place your foot on the ground next to your left hip. 

Then, twist your torso to the right, placing your left hand on the ground behind you for support. Finally, reach your right arm around your back and place it on the outside of your left thigh. Hold this position for up to one minute to feel the immense benefits.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Source: yogajournal

Head-to-knee forward bend (Janusirsasana)

Janusirsasana, also known as Head-To-Knee Forward Bend, is a powerful pose that can be used to improve flexibility in the spine and hips. Additionally, this pose helps reduce stress and anxiety. 

To start the Head-To-Knee Forward Bend, start by sitting on the ground with your legs extended straight out in front of you. Next, bend your right knee and place the sole of your foot on the inside of your left thigh. When exhaling, fold forward at the waist and reach for your toes with both hands. 

Hold this position for up to one minute before returning to a seated position. This pose can help improve your overall flexibility and range of motion with regular practice.

Happy Baby Pose (Ananda Balasana)

The Happy Baby is a fantastic plus-size yoga pose way to soothe the nervous system and reduce stress. This pose can also be used to improve flexibility in the hips and spine. 

To get into the Happy Baby Pose, start by lying flat on your back with your legs extended straight out. Next, bend your knees and place your feet flat on the ground. 

Then, grab hold of your ankles with your hands and gently pull your legs toward your chest. Hold this position for up to one minute before releasing back out to a seated position. 

How to Do Happy Baby Pose in Yoga (Ananda Balasana)
Source: openfit

Chair Pose (Utkatasana)

Here is the perfect pose for building strength in your legs, buttocks, and shoulders, and improving flexibility in the hips and spine. 

To start the Chair Pose, start by standing with your feet together and your arms at your sides. Next, inhale and extend both of your arms overhead as you bend your knees and lower yourself into a squatting position. 

Try to keep your back straight throughout this pose and hold for up to one minute before releasing back to a standing position. When attending classes weekly and with some practice, it can help improve overall strength and flexibility in the body.

Chair Pose (Utkatasana)
Source: yogapose

Warrior II (Virabhadrasana II)

Virabhadrasana II is an excellent yoga for fat people pose for building muscle strength and endurance in the thighs, calves, ankles, and shoulders. Additionally, this pose can help improve flexibility in the hips and spine. 

To get into Virabhadrasana II, start by standing with your feet together and your arms at your sides. Next, step your left foot back about four feet and turn your left toes out at a 45-degree angle. 

After that, inhale and raise your arms out to the sides to parallel the ground. As you exhale, bend your left knee directly over your left ankle and align your thigh parallel to the ground. Hold this position for up to one minute before releasing back out to a standing position. 

Warrior 2 Pose (Virabhadrasana 2)
Source: fitsri


Whether you are looking to improve flexibility or build strength, yoga is a great option for women of all sizes. With poses like Head-To-Knee Forward Bend, Happy Baby Pose, and Warrior II, you can gain incredible benefits for your mind and body.

So why wait? Start practicing yoga for plus-size beginners today and reap all of the amazing benefits it has to offer!

yoga poses for plus size

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