Amy Ling has received a Master of Arts in Traditions of Yoga and Meditation from SOAS, University of London. Her passion for wellbeing combined with her love for practice, led Amy to dive deep into studying the evolution of yoga…
Yoga and inclusivity go hand in hand. This practice is for everyone, regardless of their age, gender, or body shape.
Standard yoga poses can sometimes feel restrictive or challenging for individuals with larger bodies. For example, poses that involve folds or deep stretches may be uncomfortable due to the unique proportions of a plus-size body.
This is where modified poses come in. These are variations of classic yoga poses that take into consideration the unique body structure and capabilities of plus-size individuals. Modified poses allow beginners to ease into their practice and gradually build strength and flexibility without feeling overwhelmed or discouraged.
In this article, we’ll explore 5 modified routines that are perfect for plus-size beginners who are looking to start their yoga journey.
Plus-size yoga is a modified version of traditional yoga poses that caters specifically to plus-size individuals. It takes into account the unique body structure and capabilities of larger bodies, making the practice more accessible and inclusive for everyone.
Traditional yoga poses may not be suitable for plus-size individuals due to their weight and size, which can make certain movements challenging or even uncomfortable. Plus-size yoga aims to modify these poses, making them more achievable and enjoyable for those with larger bodies.
While there’s no specific type of yoga for plus-size individuals, modifications can be made to various styles such as Hatha, Vinyasa, or Yin yoga. The key is to find a practice that works for you and your body.
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At its core, yoga is a practice of mindfulness, movement, and breathwork regardless of body type. However, for plus-size individuals, certain modifications are made to traditional yoga poses to ensure the practice is safe, accessible, and enjoyable.
This is the main difference between plus-size yoga and regular yoga – it’s about adapting the practice to fit the practitioner’s needs, rather than changing the essence of yoga itself.
In regular yoga classes, instructors may not always offer or demonstrate modified poses for plus-size individuals. This can make it challenging for beginners with larger bodies to keep up with the class or feel comfortable in their own practice.
Plus-size yoga introduces thoughtful modifications, such as using wider stances, incorporating yoga props like blocks, straps, or bolsters, and adjusting hand or foot placement to provide better balance and support. These adaptations help practitioners ease into poses without strain or discomfort.
While traditional yoga often highlights aesthetic perfection in executing poses, plus-size yoga focuses on what feels right for the individual. The goal is to honor your body and grow at your own pace. This means adjusting poses not because a practitioner can’t do them, but because their body deserves the right tools and techniques to engage safely and comfortably.
Despite these physical modifications, the principles of yoga, such as mindfulness, balance, and connecting breath with movement, remain the same. Whether you’re flowing through sequences or holding restorative poses, plus-size yoga connects you to your body and mind just like any yoga practice. It’s not about doing less, it’s about doing what works best for you.
Read more: Viniyoga: A Personalized Approach to Yoga Practice
Plus-size yoga goes beyond just physical exercise – it’s a holistic practice that nurtures both the body and mind. Its benefits include:
Regardless of body type, yoga is known for its ability to enhance physical abilities. Plus-size yoga adapts traditional poses to make them more accessible, which helps practitioners gently improve their flexibility, strengthen muscles, and develop better balance.
By modifying poses and using props such as blocks and straps, participants can work toward their physical goals at their own pace, which builds physical resilience and boosts confidence in movement.
For example, modified poses such as wide-legged forward fold or supported tree pose allow practitioners to stretch and strengthen without risking strain or injury. Over time, growth in these areas contributes to better posture, coordination, and overall physical stability. (1)
Yoga is a powerful tool for stress management, and plus-size yoga is no exception. The combination of mindful breathing exercises and gentle movements promotes relaxation, reduces tension, and helps quiet a racing mind.
Often, stress manifests physically, which leads to tightness in the shoulders, neck, or lower back. Plus-size yoga provides a gentle way to release those tense areas and take a break from the pressures of daily life.
By encouraging mindfulness and deep breathing, this practice also fosters a sense of presence and grounding. Whether it’s through a long-held child’s pose or a meditative session in Savasana, practitioners often leave feeling calmer and more centered (2).
One of the unique benefits of plus-size yoga is its focus on celebrating and honoring your body as it is.
By tailoring poses to meet individual needs, it emphasizes that yoga isn’t about trying to fit into a mold, it’s about working with the body you have in a way that feels good and safe. Over time, this can help participants cultivate greater self-acceptance and appreciation for their bodies.
Plus-size yoga challenges societal norms by reinforcing that strength, flexibility, and wellness aren’t exclusive to one type of body. It creates a supportive space where individuals can focus on their growth and achievements, promoting a healthier relationship with their bodies (3).
The mind-body connection fostered through yoga can significantly boost emotional health. Plus-size yoga, in particular, offers a judgment-free environment where participants can process emotions and feel empowered.
The practice encourages letting go of comparison and focusing instead on how movement and mindfulness make you feel. This shift in mindset supports emotional resilience and fosters a positive inner dialogue (4).
One of the greatest strengths of plus-size yoga is its inclusivity. By offering modifications and eliminating the pressure to conform to traditional poses, it creates a welcoming experience for everyone, regardless of ability or size.
This inclusivity empowers individuals to approach yoga in a way that truly works for them, ensuring they feel comfortable and supported every step of the way.
Knowing that yoga is accessible at every size helps participants build confidence in their practice and other areas of life. This empowerment carries over, encouraging individuals to set healthy boundaries, pursue their goals, and live authentically.
The physical, mental, and emotional benefits of plus-size yoga combine to enhance overall well-being. It strengthens the body, calms the mind, and nurtures the spirit, which helps practitioners feel more balanced and connected.
From better sleep to reduced anxiety, the positive effects of yoga can touch every aspect of life. Plus-size yoga makes this wellness accessible to all and reminds us that self-care is something everyone deserves (5).
Yoga blocks are one of the most versatile props in any yoga practice, and they are particularly beneficial in plus-size yoga. These sturdy, rectangular blocks provide added height and support, allowing practitioners to modify poses without compromising alignment.
How They Help: For poses such as forward fold or triangle pose, placing a block under your hands brings the ground closer, relieving tension and allowing for a deeper yet comfortable stretch. They can also act as support beneath the hips in seated positions, which makes it easier to maintain balance and sit upright.
Yoga straps are excellent tools for extending your reach in poses that require flexibility. These long, sturdy straps come with a buckle or loop to assist in holding poses without overstraining.
How They Help: Straps are perfect for poses such as seated forward fold, where reaching for your feet may be challenging. By looping the strap around your feet, you can extend your reach and gently stretch toward your full range of motion. They also work well for stretches in reclined positions, such as reclined hamstring stretch, as they allow you to lift and stretch your leg comfortably without straining.
A bolster is a firm, cushion-like prop designed to provide support and comfort in various poses. It’s particularly helpful for restorative yoga poses, in addition to making pressure-intensive positions feel gentler on the body.
How They Help: Bolsters are great for offering extra support in poses such as child’s pose, where placing one under the torso or hips can help alleviate pressure and promote deeper relaxation. They’re also useful in reclining poses such as supported bridge, where the bolster’s height can hold you in a semi-reclined position to reduce strain on the back and allow for a gentle opening of the chest.
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Yoga blankets are another versatile and supportive prop. They can be folded or rolled to provide cushioning or lift where needed, which makes poses more comfortable.
How They Help: Blankets can serve as padding under sensitive areas such as the knees, wrists, or hips for poses such as low lunge or tabletop. They can also be used as a supportive seat in cross-legged poses, elevating the hips to improve posture and reduce strain in the lower back. In addition, a rolled-up blanket can act as a prop in restorative poses such as reclined butterfly, providing support under the knees or neck.
Chairs aren’t a traditional yoga prop, but they offer a sturdy and practical option, which makes yoga poses more accessible. Chair yoga is particularly valuable for individuals who may find it uncomfortable or challenging to get to and from the floor.
How They Help: Chairs allow practitioners to explore a wide variety of poses with the added stability of a support structure. For example, you can use a chair for modified Warrior poses or seated twists. They’re also excellent for gentle stretching and balance-focused practices.
A yoga wheel is a cylindrical prop that can be used to help open up the back and shoulders or assist with balance in certain poses. While it’s not essential, it’s an optional tool that some plus-size practitioners may find beneficial.
How They Help: A yoga wheel can be placed under the spine in gentle backbends, such as supported fish pose, helping to stretch and open the chest without putting strain on the lower back. It can also add support in more dynamic poses, depending on your level of comfort and experience.
Read more: Best Chair Yoga For Weight Loss: 8 Poses That Work
This gentle sequence is perfect for easing you into your day with mindful movement and light stretches.
This sequence focuses on relaxation and grounding, which makes it ideal for unwinding anytime.
This routine incorporates simple poses to boost stability while building strength and focus.
Ease your body into rest and reflect on your day with these calming poses.
Beginners can start by finding a yoga class or instructor who is experienced in working with diverse body types. Start with gentle styles such as Hatha or Yin yoga and incorporate props such as blocks and straps for support. Start slow, listen to your body, and focus on practicing in a comfortable and non-judgmental environment. Modify poses by using props such as blocks, straps, and bolsters to improve comfort and alignment. For example, use a strap in the seated forward fold to extend your reach or place a bolster in child’s pose for extra support. You can also adjust stances to widen or shorten depending on what feels best for your body. Yes, yoga can improve mobility by increasing flexibility, enhancing joint movement, and building strength. Gentle yoga practices focus on moving safely through a full range of motion, which over time can help reduce stiffness and improve overall physical function. To avoid injuries, always warm up before starting your practice and use props for support when necessary. Pay attention to your body’s limits, avoid forcing poses, and maintain proper alignment. Consider working with an experienced teacher who can guide modifications and ensure safety. Yes, there are numerous online programs that are specifically designed for plus-size individuals. Platforms such as YouTube, specialized fitness apps, and membership websites often offer inclusive yoga classes that are led by instructors who understand how to create a welcoming and accessible experience. Building confidence starts with choosing an inclusive space where you feel supported. Focus on what your body can do rather than comparing yourself to others. Start small, celebrate your progress, and remember that yoga is about individual growth, not perfection. Practice self-compassion and remind yourself that yoga is for everybody.Frequently Asked Questions
How can beginners start plus-size yoga?
How do I modify yoga poses for my body type?
Can yoga improve mobility in plus-size individuals?
How do I avoid injuries during plus-size yoga?
Are there online yoga programs for plus-size people?
How can I feel confident starting yoga as a plus size person?
By acknowledging the diversity of body types and adapting poses to meet individual needs, plus-size yoga celebrates the idea that yoga truly belongs to everyone. It focuses on changing your body and celebrating it as it moves, stretches, and grows stronger. So don’t be afraid to grab your mat, try out different styles and poses, and find what works best for you.
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