6 Yoga Poses for Plus Sized Women

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One of the best parts about yoga and why we promote it so much on this blog is that it can be very beneficial for people of all shapes and sizes.

It’s a common trend to only see smaller sized women committing to doing yoga practices.

However, that shouldn’t deter anyone who doesn’t have that exact body type.

This form of exercise was made for everyone and with a few adjustments; anyone can reap the rewards of an effective yoga session.

The following yoga poses should provide a more simple workout for plus-sized women who are beginners in this form of training.


1. Cow Pose

A great yoga poses to stretch out the front torso and neck would be the cow pose.

This pose is great for relieving you of back stiffness and pain. It also stretches the organs located in your abdomen for a great overall warm-up pose.

How to: Get on all fours with your knees below your hips and arms below your shoulders. From here inhale and lift your chest to the ceiling until your back is fully arched. Make sure to look forward and exhale as you transition back to your original position.

2. Pigeon Pose

Pigeon pose is one of my personal favorites because of how well you can get a stretch in your hips.

These days it’s pretty common for us to be sitting for hours at a time so it is crucial to regularly stretch out your hip flexors to prevent pain and stiffness.

How to: Get into a lunge position but instead of placing your right foot on the floor, turn your leg into your left thigh so your knee touches the floor. Your left leg should be straight back. If your hips are really tight you can modify the pose by placing something under your right leg.

3. Tree Pose

The tree pose is a great option to practice balance and being centered at the moment.

The emphasis with this pose should be to enhance your concentration and to relax your mind.

It is a very simple pose that’s perfect for anyone that is transitioning into the yoga lifestyle.

How to: Stand up straight with your hands down at your sides. From here, inhale and raise your left foot off the floor and onto your inner right thigh. As you feel the transition of the distribution of weight, focus your mind on something and raise your hands straight up to the ceiling and hold that position.

4. Warrior II

The warrior II targets your legs and shoulders greatly, while this pose isn’t hard to get into, it still happens to give you a nice burn to tone your body.

Maintaining this stance will help to increase your endurance over time and should make the transition into harder poses a little easier.

How to: Get into a lunge, the end goal should be to be able to bend your knee at a 90-degree angle and maintain that position. Stretch your arms out and keep your torso and head straight up. Make sure to not lean forward, maintain that position for a minute.

5. Bridge Pose

The bridge pose helps to strengthen your lower back and glute muscles as well as strengthens your hip flexors.

The stretch that the spine will get on this pose should help to relieve tension and as a result, gives you more calmness and relaxation.

How to: Lie on the floor and bend your knees so that your feet are on the floor. From here, place your arms on the floor at your sides and elevate your pelvis to the ceiling. Keep your legs parallel and place your hands below your pelvis. Maintain this position at the top for 1 minute before returning to your original position.

6. Cat Pose

The cat pose is designed to help you improve your posture and balance.

This pose can also help alleviate back stiffness and tension in your neck.

How to: Start on all fours with your hands and knees on the floor. Inhale and round out your spine outward as if you’re tucking in your torso. Hold this position and then exhale and return to the original position.



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