Beginner Yoga Poses For Plus Size Women


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If you are someone who leads a sedentary lifestyle and makes poor health choices, like most of us do. You may not have much exercise or physical activity to aid weight loss. But the good thing is that you can start Yoga immediately!

We do not recommend that on your first day you, go to a gym and lift weights to only get exhausted and develop aches around your body for a week. We are talking about beginner yoga poses that will help correct your posture, stretch the muscles and make you flexible. These yoga exercises will involve you in physical effort and will strengthen your body!

When you think of yoga, you might think it is for those skinny people who can perform every posture effortlessly. You developed these perceptions overtime because you always saw thin models in yoga fitness commercials.

Well, that’s not true!

Yoga is suitable for all genders, all ages, and all body types. In short, it is for everyone.

If you have been procrastinating for long, to find the right workout and when to start? You have had enough, yoga is the least intense work-out (beginner yoga) you can do, to move towards a healthy body while shedding those pounds. It is overall great for mental health and has soothing effects on your mind. You can also become stress free and lose weight gradually and successfully!


Beginner Yoga Poses For Plus Size Women


1. Standing Half Forward Fold

The pose is very easy for beginners. It involves stretching the muscles in your abs and hamstrings to bend forward. Starting the routine with this pose warms you up for others to come.

Begin the pose by standing on your feet. Your feet should be hips length apart. Sluggishly fold forward. Engage your hips and lower back and keep ankles and knees straight. Keep your spine as straight as possible. Reach for your toes, if it is hard, use a yoga block or keep them at the position they are.

By practicing this pose regularly, you will be able to do that nice stretch and reach your toes in no time!


2. Tree Pose

Begin the tree pose by standing on both your feet. Your arms initially, at the sides of your hips. Keep your back as straight as possible. Do not arch it inward or outward.

Fold in one of your legs and bring your foot to the other legs thigh and simultaneously bring your hand up to your chest and palms on top of each other.

Engage the muscles of your abdomen and breathe deeper. Hold the posture for a few breaths and release. Do the pose with your other leg, the same way.


Hey! are you looking for a simple and beginner friendly yoga program for women? the 12 Week Yoga Burn Challenge is a good place to start.

What I like the most about this program is you don’t have to go to the gym, you will start your yoga weight loss journey right from the comfort of your home. How cool is that? It includes three phases with videos that will explain every pose in detail which makes it perfect for beginners.

This program is the ultimate opportunity to both lose weight and giving your body the exercise it needs. I’m sure that if you try out this program, you will also see yoga from a different perspective and quickly fall in love with it!

Click here to find out more about the Yoga Burn Challenge Program! >

3. Pigeon Pose

For pigeon pose, begin sitting on all four. Bring the right foot forward and bend it flat on the ground. Extend the other foot behind you and straighten your leg keeping it inverted. Your hips should be facing forward and the back arched outward. Your chest raised up and hands at your sides and palms on the ground.

If you cannot balance your hips, balance them by placing a cushion under the right buttock.  Push your body forward and hold the pose for as long as you comfortably can. Remember to take deep breaths throughout.


4. Head to knee Forward Bend

For this pose sit on a  yoga mat with your legs extended outward in front of you. Fold in your right leg toward you and foot near or touching your crotch. Lean forward and reach for your left foot with the right hand.

If you find reaching for your toes difficult, you can use a yoga strap. If the hips are not stable, place a thin cushion below the one which is higher off the ground. Repeat on the other side of your body.


5. Camel Pose

Start the pose by sitting on the mat and place your hand on the sides of your body. Inhale and raise your chest while your hand reaching for your feet below your rising torso. With both your arms, hold your ankles.

Raise your chest to the highest point holding the ankles too. Arch the spinal cord and lean into the pelvis. Take deep breaths and hold the pose for a few seconds.

Yoga is not very complex. You can try yoga every day and anywhere! Being plus-size doesn’t mean you cannot workout but it is important to make your routine a little more intense each time you exercise.

The poses we have discussed are the best poses for overweight women. Try these beginner poses first and then move towards the intermediate ones. Take out a little time from your daily routine to try these postures and remember to stay determined.

The key to a healthy body is persistence in exercise routine!

Yoga Supplies You Might Need To Practice Yoga At Home


  • Yoga Mat – This one is kind of a must to support your body and properly perform each pose.
  • Yoga block – As a beginner, you may need extra support while holding the pose or a block to hold when you can’t reach the ground.
  • Blanket – A yoga blanket is significant for many poses, to balance your posture.
  • Yoga Strap – You may not be able to reach your foot in a forward fold; this is where you can hold a strap around your feet and not compromise the form.
  • Yoga Cushion– The cushion is for those poses, where you cannot stabilize your hips on the ground. Use a comfortable cushion to balance the hips.
  • Yoga Bolster– A bolster is a blanket with padding for relaxing your body when you practice meditation.


If you want to get into more yoga, a great way to start is to get your hands on a good program. Zoey Bray-Cotton’s “Yoga Burn” Program is a recommended program for beginners.

Its poses are quite simple and it has easy to understand steps. Like almost every other yoga program, you can use this one from home with just a mat and a little bit of your time. It includes three phases with videos that will explain every pose in detail.

Zoey Bray-Cotton’s “Yoga Burn” Program is also recommended if you’re looking to lose some weight. The poses included are styled to help women lose weight and be in perfect control of their bodies.

If you’re just starting out in the path of yoga, then I personally recommend this program. With it, you’ll know everything you need to know about yoga and all the basic poses. If this program doesn’t appeal to you then no other one will.

I’m sure that if you try out this program, you will also see yoga from a different perspective and quickly fall in love with it!

click here to learn more about the Yoga Burn program
yoga poses for plus size women

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