Best Yoga Poses for Overweight Beginners

Eating is the best. Whether you’re happy, sad, or stressed, food will be there for you. With the recent pandemic, a lot of us have overindulged in eating (because there isn’t anything else to do). But along with that, a lot of us have also noticeably gained weight. 

A survey conducted in Singapore in the previous year revealed that around 30% of Singaporeans have gained weight throughout the pandemic.

The average weight increase was 4.8 kilograms. But on the other hand, 40% of the respondents also revealed that they have been engaging in exercise more.

There’s nothing wrong with being bigger-bodied. Modern society is promoting the importance of loving yourself–including your body. However, it is also important to care for one’s health.

Leaving your weight unmanaged may lead to some serious health issues. It is incredibly essential for us to take care of ourselves to live longer, happier lives. 

When it comes to shedding some pounds, the first two things that come into mind are dieting and exercising. But with so many exercises out there, how do you know which one is best for you?

In this blog post, we’ll be talking about one particular workout that can help with weight loss: yoga. 

9 Health Benefits Of Yoga, Yoga For Weight Loss, Yoga Benefits by TheSeriousfitness

Is yoga effective for weight loss? 

It might be hard for some to imagine that a slow-paced and relaxing workout such as yoga would be great for losing weight. Yes, it’s not as vigorous as other types of exercises. However, yoga can do so many wonders for the body and overall well-being. 

Certain styles of yoga involve more energetic and powerful movements. Yoga styles such as Vinyasa, Bikram, and Power yoga are considered the best when it comes to weight loss.

Vinyasa is about a continuous string of movements that focuses on how you move from one posture to another. Bikram is a type of hot yoga class where you execute the poses in a room that’s heated to 105°F.

Meanwhile, Power yoga involves putting incredible efforts into executing each pose perfectly before moving to the next.

All these types of yoga were proven helpful in burning a good amount of calories. 

Yoga also teaches mindfulness which is also a key in losing weight. It helps us develop awareness and better control over our body, therefore having the ability to adjust our appetite. No need to worry about unnecessary cravings or overeating! 

Is there such a thing as fat-friendly yoga? 

Is yoga for fat guys? This question might have crossed your mind. Yoga has earned a reputation for beginners needing to be flexible before joining.

That’s not the case at all! You don’t have to be some sort of contortionist to join a yoga class. You don’t even have to be fit or slim to do the stretches properly. 

Yoga is one of the most inclusive exercises. It is made for people of all ages and sizes. The great thing about it is that the poses are easily adjustable or can be modified according to the student’s capabilities.

Also Read:  Can Being Overweight Cause Fatigue?

There’s no need to push yourself too far to the point that you will feel pain or discomfort.

Yoga is about knowing and understanding how your body works. So really, there’s nothing to worry about if you’re a plus-sized person doing it for the first time. 

Modified yoga poses for an overweight person

Yoga can be intimidating at times. Some might feel insecure about joining a class for the first time due to fear of making an embarrassing mistake.

However, yoga is a workout that allows you to progress at your own pace. As long as you’ve got the will and the right instructor to guide you, it’s going to be great!  

To prove that fat-friendly yoga exists, here are the following yoga poses for fat guys: 

Standing yoga for obese beginners

There are plenty of standing yoga poses that you can do, even as a beginner. Standing poses can range from being easy to challenging. 

Mountain Pose 

This is one of the most popular standing poses. It’s normally used as a foundation for other yoga poses. It’s ideal for improving your posture, strengthening your legs, and building awareness.

Directions: Stand straight with your feet slightly apart from each other. Lift and spread the toes and balls of your feet before resting them softly back against the mat. Sway yourself gently from side to side. Make sure that your weight is evenly balanced across your feet.

Slowly lift the top of your chest towards the ceiling without moving your front ribs forward. Draw your shoulder blades down and back. Relax your arms on the sides of your body with your palms facing inward or outward. The crown of your head must be parallel to your pelvis. Soften your gaze and breathe in and out deeply.

Warrior I

This pose is perfect for learning how to align the knee and ankle properly. It’s one of the most common poses but can also be one of the most challenging ones. 

Directions: Beginning from the Mountain pose, step your right foot backward. You can move your right foot a little more inches to the right to give your hips some space. Turn your right foot to a 45-degree angle while keeping its sole planted on the floor.

Raise your arms as you bend your left knee. Keep your left hip backward while your right hip should be forward. Hold the pose for about 5 breaths before going back to a mountain pose and then repeating the same steps on the other side. 

Warrior 2

This is more than just a standing pose for it strengthens the body and mind by increasing stamina and concentration. 

Directions: Take a huge step back with your right foot. Turn it to a 90-degree angle. Your left toes must be kept pointing forward. Keep your left foot’s heel aligned to the middle of your right foot. Raise your arms forward to be parallel to the floor while bending your left knee.

Align your left knee to the toes of your right foot. Lengthen your spine and draw in your pelvis slightly. Hold this position for at least 5 breaths before going back to a mountain pose and switching to the other side. 

Seated floor yoga for obese beginners

These poses are great for you to do, that is if you have no difficulty getting on the floor. However, do expect that you might struggle to get up after. The best idea would be to have another person in the room to gently assist you. 

Also Read:  How Many Calories Should an Obese Person Eat to Lose Weight

Downward-Facing Dog Pose

This yoga pose is wonderful for strengthening the upper and lower body as well as increasing blood circulation. 

Directions: Go on all fours on the mat. Slightly walk your feet backward. Your palms must be planted against the mat. Inhale and tuck your toes as you lift your hips o the ceiling while keeping your legs straightened. However, remember that you don’t have to straighten your legs all the way.

Just remember to keep your spine neutral instead of arching or rounding it. Press your hands into the mat to keep your arms straight. Feel free to widen the distance between your hands and feet to provide more space for your shoulders and hips. Hold the pose for 5 to 10 breaths. 

Cat-Cow Pose 

This is believed to be ideal for those with back pain. It’s good at improving your posture and helping you relax after a long and tiring day. 

Direction: Start with a tabletop position with your wrists directly under your shoulders and knees directly under your hips. Keep your spine neutral. Inhale as you drop your belly to the floor like a cow and lift your tailbone and shoulders.

Then as you exhale, do the opposite by arching your spine and tucking in your chin and pelvis. Keep your shoulder blades apart. Keep doing the two positions alternately for 5 to 10 breaths. 

Chair yoga for obese beginners 

If standing up too long or sitting on the floor is way too difficult (or uncomfortable) for you, you can do chair yoga instead!

This is the ideal way to start practicing yoga if you have a heavy body. The chair will serve as your support and will make it more comfortable for you to execute the movements.

Forward Fold Pose

This pose is good for the internal organs. It improves digestion and also helps stimulate the liver and kidneys. It also helps relieve stress and lower blood pressure. 

Directions: Sit up straight on a chair with knees bent and feet flat on the floor. Relax your arms on your sides. Move your shoulders back and down as you keep your head in a neutral position. Take a deep breath in as you lift your arms to the ceiling and then exhale as you fold your upper body forward.

Try your best to keep your back straight. Fold as far as you can without rounding your spine. You may put your hands on your shins or just let them hang on your sides. Hold this pose for 5 breaths before inhaling while going back to the position you began with. 

Back Bend Pose

This is a gentle stretch that will elongate and strengthen your spine, which helps improve your flexibility and mobility. 

Directions: While sitting on a chair, move your hips slightly forward. Sit up straight with arms on your sides and feet flat on the floor. Move your shoulders back and down. Inhale and expand your chest as you reach your hands behind you as if you are grabbing the back of the chair.

Fingers should be pointed away from you. Try to straighten your arms as much as you can while lifting your chest to the ceiling and letting your head drop back. Hold the pose for 5 breaths before releasing. 

Also Read:  Can Being Overweight Cause Heartburn?

Best yoga videos for overweight beginners 

Since a lot of us have been doing most of our activities at home, you can start learning yoga by watching videos online. There are plenty of yoga instructors and schools that upload their classes via the internet.

This way, you can start practicing yoga even within the safe walls of your own house. All you need is a nice mat and a spacious area to start that deep breathing and stretching! 

Here are the recommended videos teaching yoga for fat guys:

Frequently Asked Questions:

Can an overweight person do yoga?

An overweight person can do yoga, as long as the poses that they do are being modified to their capabilities. It is not that easy to contort or stretch your body in certain ways, especially if you are a beginner with a much bigger build. Fortunately, in yoga, there’s always room for progress and improvement.

You can start small with some limitations on the movements. But with constant practice and determination, you will get the hang of it more and more. Soon enough, you will be finding yourself executing poses that you never thought you could. Your body will begin to adjust and expand its capabilities. 

Which yoga is best for obesity?

In terms of losing weight, the best types of yoga are the ones involving more vigorous, flowing styles. Weight loss is more attainable with yogas like Vinyasa, Bikram, Ashtanga, and Power Yoga. Most of these classes last for about 90 minutes per session.

The movements combined with the continuous flow will really get your heart racing and your body sweating. These classes will help you burn more calories than other types of yoga that are more slow-paced or gentle. 

However, do not force yourself to join these types of classes if you think you cannot handle the intensity yet. You can always start with the easier yoga styles just to get your body familiarized with how yoga works. With regular practice, you’ll eventually have stronger stamina and endurance for the more intense yoga classes. 

Can yoga reduce weight in a month?

Yes, yoga can help reduce weight within a month. But the number of pounds you shed will depend on the frequency of your yoga practice and if you are incorporating other activities for weight loss. Yoga is an ideal way to lose some weight but you add more changes to your lifestyle such as maintaining a healthy diet and engaging in other types of exercises and physical activities. You cannot simply rely on yoga alone to do the entire job. 

If you want bigger results, you have to put in bigger efforts. Yoga will help make your body stronger and resilient to injuries from other activities. It will also help you develop the right mindset, enabling you to resist temptations that won over you in the past. The more you practice yoga along with other things, the faster you will achieve the body you aspire to have. 

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