Yes, plus sized people can still do yoga. Do not be suprised!
When you’re overweight and plus-size, getting in shape is a long, winding road.
Yoga can offer an opportunity to work on your core, increase flexibility, and honestly, your mind. It was the foundation that can help you improve yourself in many other ways. Yoga can truly make you a better person.
1. Just do it.
The first and most important step is to get started and develop a plan. And follow the plan! It may take a couple weeks, if not longer, before you get comfortable.
2. Take it slow and always listen to your body.
Whether you join a class at a yoga studio or start with videos, it’s important to do what you can. Over-extending yourself can do more harm than good. You want to push yourself, but listen to your body. If a pose hurts, modify it. The poses are much harder than they look, so stay strong,
3. Do more bit by bit each session.
You should try to get further, hold poses for longer, and challenge yourself to improve with each session. Your body will adapt and will allow you to do more. Make sure you push yourself to do more each and every time. By pushing yourself to do more, you should find that yoga will help with pain where other methods fail. Conclusions from a 2011 study of 313 adults with chronic or recurring lower-back pain suggested that 12 weekly yoga classes resulted in better function than with the usual medical care.
4. Understand your limitations.
You will not be able to do every pose the first time. You may not be able to do any of them! Understand what you can and can’t do and own it! Don’t worry if you have to do a modified version of the pose. As a plus-size person, there are things that we can not do. Don’t get discouraged.
5. Find a yoga buddy.
You will have much more success and will be able to stick to it if you have someone pushing you. This is especially true for us plus-sizers. It’s going to be difficult and at times seem impossible. Having someone who is there to help push you can be a key to your success.
6. Don’t get discouraged.
It will be hard. You will likely want to quit. It’s very difficult to see how “easy” it is for everyone else. Understand that this journey is about you! As a plus-sized person, each and every move is much more challenging. Yoga uses your body weight as the resistance, so the more you have, the harder it becomes. Understand that you’re doing more work each time and keep your head up!
7. Start at home.
While this won’t apply to everyone, if you’re conscious about how you’ll look, start at home. Find a good video and a mirror and get started. Once you get the basics and feel more comfortable, then step out into a studio.
8. Modify when necessary & do what you can when you can’t.
There will be poses that you physically cannot do. There’s often modification that your instructor can show you so you can still get the same results. And if it’s something you can’t do? Try plank position or downward dog during those poses. When there are poses you can’t do, replace with with poses you can. By doing what you can to continue practicing yoga, you will see significant health benefits.
9. Use the right equipment.
Yoga blocks, mats, and the right clothes can help you improve your form and get more our of each pose. Find the equipment that works for you and don’t hesitate to ask your instructor!
10. Track your progress.
Keep a journal of what you are able to do each session. Write down what was difficult and which poses came more easily. Find a fitness test and benchmark your progress. Understanding how far you’ve come and understanding your goals is a vital part of maintaining success.
11. Have fun.
Yoga may not be fun when you start, but with practice and patience, it can be fun! Go in with the right mindset and you’ll get as much out of yoga as you put in!