10 Beginner Yoga Poses for Plus Size Women


Women with extra pounds tend to believe that the journey to their slimmer self is quite impossible. This is so because their body has already become stringent and the extra weight has made exercise too difficult for them to carry out.

This seems a frightening thought for them that they can’t shed the weight. Well, nothing is impossible and yoga gives a ray of hope for plus size women.

If you can breathe, you can do yoga.

Several yoga poses can benefit a beginner. These will help you in gaining a little more confidence and making your body quite flexible. You’ll start feeling energetic and as light as a feather.

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10 Beginner Yoga Poses for Plus Size Women

These beginner’s poses make your body ready for next-level challenging postures. The more you get comfortable with these poses the more you’ll become positive about your progress in weight.

So are you ready to try this beginner-friendly yoga poses for plus size women?

Surely, it is going to help you!

1. Bending forward:

The best way to kick off your yoga routine as it warms up your body.

  • Stand up straight and start to bend your body forward from your hips.
  • Try to reach the ground with your hands.
  • Keep your back straight.
  • If you cannot touch the ground you can simply rely on a yoga block.
  • This pose stretches your hamstrings and makes you more flexible.

2. Cow pose (Gomukhasana):

This pose is easy to do as all you have to do is support your whole body weight on your knees and hands.

  • Your hands should be right below your shoulders. Knees hip-width apart.
  • Start inhaling deeply; hold your stomach inwards as a rope is tightening it and hunch your back.
  • It impacts on your abdominal area.

3. Cat pose (Marjariasana):

  • Start as you did in the above pose.
  • Exhale now; curve your back inwards as much as you can.
  • This is pose is going to put an exertion your back.
  • Mindfully engage yourself in these poses and try to feel the stretches.

4. Downward facing dog (Adho mukha svanasana):

  • You need to shift your weight from knees to your feet and hands.
  • Keep your feet and hands hip-width apart.
  • You may hang your head and then try to look up; it will stretch your neck muscles.
  • Breathe in through your nose and out through the mouth.
  • This pose helps in back pain-relieving.

5. Cobra pose (Bhujangasana) :

  • This one is great for back and shoulders stretching.
  • You need to lie down on your stomach.
  • Stretch out your legs.
  • With your hands on the ground, gently raise your upper body.
  • Your hips and legs should remain on the ground.
  • Inhale while lifting and exhale while going down.

6. Half lord of the fishes (Ardha Matsyendrāsana):

  • Sit with crossed legs and straight back.
  • Start pulling your right leg towards your chest.
  • You can press your knee with the help of your left arm to feel the stretch better.
  • Twist your body a little toward the right side.
  • Shift the sides and repeat them.
  • This helps in improving the posture and decompressing the spine.

7. Bridge pose (Setu Bandha Sarvangasana):

  • Lie down on your back.
  • Bend your knees until your shin is perpendicular to the floor.
  • Start lifting your hips by engaging your core muscles.
  • You should not put stress on your arms.
  • This will strengthen your core area and hips.

8. Head-to-knee forward bend (Janusirsasana):

  • Sit while stretching out your legs in front of you.
  • Now, bend your right leg and pull the right foot towards the inner thigh of the left leg.
  • If you feel uncomfortable you better need to put some support beneath your right leg.
  • Straighten your back and try to touch the left foot with the right hand or a yoga strap.
  • Repeat it on the other side too.
  • It engages your back, abdominal and thigh areas.

9. Tree pose (Vriksasana):

  • Try a little challenging position.
  • Stand up straight with your feet shoulder-width apart.
  • Stretch your arms up and put your palms together.
  • Lift and bend your left leg and try to bring it close to your inner right thigh.
  • Repeat with another leg too.
  • It helps you maintain stability.

10. Corpse pose (Shavasana):

  • This is the easiest yet difficult pose.
  • All you have to do is lie down on your back and stretch your arms and feet out.
  • Try to relax your tensed and locked muscles.
  • Breathe deeply and calm your inner self.

Remember not to stress yourself if you find any pose unmanageable, you can simply try another one!

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