Variants of yoga poses for overweight athletes

Yoga is one of the most complete physical activities. Large or overweight people may think that this is not a type of exercise they are prepared for. Neither the kilos nor the lack of flexibility has a great relevance in your practice, although there are yoga poses that can be adapted.

In a yoga class or when following a video, it is too easy to compare ourselves with others and think that there is a right or wrong way to do a certain pose. But in reality, no two bodies move in exactly the same way. The problem with some group classes is that the monitors do not provide variants for large-size athletes. But there are.

Yoga poses for plus size yogis

If this is your case, do not abandon the practice of this relaxing and strong physical activity. Learn some options to turn to when a “standard” yoga move doesn’t feel right on your body.

Happy baby on leash

  • Lie on your back. Put a strap around the arches of your feet and hold both ends.
  • Raise your feet toward the ceiling and bring your knees toward your shoulders.
  • Gently pull on the strap, holding it as close to or away from your feet as is comfortable for you.
  • Hold on, breathing deeply at all times.

The strap serves as an extension of your arms. That way, to reach the feet, you don’t have to lift your shoulders or circle your spine to reach the feet. It is important to do yoga poses correctly to avoid injury.

Raised downward dog

  • Stand up and place your hands in front of you on a raised surface.
  • Stretch your arms and bend them forward. Lower your chest between the shoulders.
  • Keep your hips up and your heels against the floor.
  • Hold on, breathing deeply at all times.

Downward facing dog is a fundamental pose that you will find in almost every yoga class. Placing your hands on a raised surface such as a chair, sofa, or block reduces stress on the wrists and hands.

Raised iron

  • Place your hands at shoulder height on a sturdy, raised surface.
  • Return your feet to a plank position with your arms straight and your shoulders over your wrists. Your body should form a straight line from head to heels.
  • Hold on, breathing deeply at all times.

As with downward facing dog, placing your hands on a raised surface such as a board can be more comfortable on the wrists. By increasing the lean of your body, you also reduce the amount of weight the core has to bear and any lower back pain.

Mountain stance with wide stance

  • Stand with your feet shoulder-width apart or more.
  • Squeeze your legs and your core.
  • Rotate your arms so that your palms are facing forward and let them dangle at your sides.
  • Roll your shoulders down and back.
  • Hold on, breathing deeply at all times.

Tadasana, or mountain pose, is usually taught with the feet together, but if you have a larger body, bringing the feet together only squashes the legs. So while in the pose, simply spread your feet in the position that works best for you.

Low stride with blocks

  • Get into a half-kneeling position with two blocks in front of you on the ground and inside your front foot. Hold the blocks to maintain balance in the yoga pose.
  • Once you feel stable, raise your arms above your head.
  • Hold, take a deep breath, and lower your hands to the blocks as needed.

Using blocks, instead of placing your hands on the ground, creates more space for your abdomen and chest. This will help to achieve the posture adapted to each body.

mujer haciendo posturas de yoga

Child pose with blanket

  • Lay a blanket or cushion on the floor.
  • Get on your hands and knees with your knees on top of the blanket.
  • Lower your hips behind you toward the ground as much as feels comfortable. Extend your arms and let your torso sink toward the ground.
  • Hold on, breathing deeply at all times.

You can also use a blanket under the knees in cat-cow. Any posture that involves placing your knees on the floor will likely feel better with added cushioning.

Boat pose with straps

  • Sit on the floor. Wrap a strap around the arches of your feet and hold the strap on each side of your legs.
  • Squeeze your abdomen to lift your legs off the ground at a 45-degree angle. Bend your knees if necessary.
  • Hold on, breathing deeply at all times.

Adding the use of a strap to the navasana makes it more accessible. As you insert your feet into the strap, you will use this accessory as an extension of her arms.

Half moon with block

  • Place a block or bottle of water on top of the mat.
  • In front of him, place your left hand on the block and lift your right leg off the ground.
  • Align your hips and shoulders as you open to the right. Keep your right leg straight.
  • If desired, extend your right arm toward the ceiling.
  • Hold on, breathing deeply at all times.
  • Change sides.

Using a water bottle or yoga blocks in yoga poses like crescent or triangle helps bring you closer to the ground.

Seated forward fold with wide legs

  • Sit on the floor with your legs extended diagonally in front of you in a V shape.
  • Leading with your chest, bend your torso toward the ground toward the ground as much as is comfortable for you.
  • Hold on, breathing deeply at all times.

Yoga instructors sometimes recommend doing a forward fold while sitting with your legs together. But to make room for the body, it is suggested to keep the legs open.