Best Yoga Variations for Plus-Sized Exercisers...and Really ANYONE!
Karen Hamilton | JUL 11, 2022
plus sized yoga practice
yoga for healthy aging
yoga for seniors
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"Your body, your yoga." It sounds simple, but, taken to heart, it can dramatically change your relationship with yoga and help you overcome the ideas of what you see on social media, many magazine covers, etc. and realize that yoga is indeed for EVERY body.
In a yoga class or when following along to a video, it's far too easy to compare ourselves to others, to think there's a right or wrong way to do a given yoga pose and to try to get our bodies into shapes that they don't like or could cause injury. The reality is, no two bodies are alike and no two bodies move in the exact same ways. Therefore - YOUR body, YOUR yoga.
While many yoga teachers encourage their students to "work with their body as a friend and as a partner," unfortunately, many yoga instructors don't offer enough variations for athletes who are plus-sized. You need to show up on your mat for your body and your body only.
What's interesting, is that many of the variations you will see below are just plain awesome for other types of bodies as well! In fact, I've practice just about all of these myself and some of them are much easier on the wrists, shoulders and back. I'd recommend everyone give these variations a try. You may just find your new favorite version of a pose!
Here are some suggested variations from Livestrong.com:
Child’s Pose
Get on your hands and knees with your knees on top of the blanket.
Lower your hips behind you toward the floor as far as feels comfortable. Extend your arms and let your torso sink toward the floor.
Hold, breathing deeply throughout. **this is actually called Puppy Pose
Elevated Downward Dog
Straighten your arms and fold forward. Lower your chest between your shoulders.
Keep your hips up and heels against the floor.
Hold, breathing deeply throughout. **notice how much easier this is on the wrists
Elevated Plank
Step your feet back into a plank position with your arms straight and shoulders over your wrists. Your body should form a straight line from head to heels.
Hold, breathing deeply throughout. **easier on the wrists & easier to come out of
Tree Pose With Block
Shift the majority of your weight to the leg farthest from the block.
Raise your opposite foot and rest its toes on the block.
Bring you arms up overhead as comfortable.
Hold, breathing deeply throughout. **perfect for creating a pose free from the fear of falling as you start to build your balance
Boat Pose With Straps
Squeeze your core to raise your legs off the floor at a 45-degree angle. Bend your knees if needed.
Hold, breathing deeply throughout. **excellent to build core strength safely with a straight back
Half Moon With Block
Facing it, place your left hand on top of the block and lift your right leg from the floor.
Stack your hips and shoulders as you open up to the right. Keep your right leg straight.
If you want, extend your right arm toward the ceiling.
Hold, breathing deeply throughout.
Switch sides. **my favorite way to do 1/2 moon safely
Happy Baby With Strap
Lift your feet up toward the ceiling and bring your knees wide and toward your shoulders.
Gently pull the strap, holding as close to or far from your feet as feels comfortable.
Hold, breathing deeply throughout. **entirely no different than holding onto your feet, easier on your shoulders
Standing Forward Fold
Stack your forearms on top of one another on your chair and rest your forehead on your arms. If this is too intense, stretch your arms out in front of you, allowing your head to rest between your arms.
Keep your spine lengthened and stay in this pose for 5 to 10 breaths.
To come out of this pose, return your hands to your hips and lift your back as you stand. **much more calming & restorative than a traditional forward fold
Karen Hamilton | JUL 11, 2022
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