If you’re plus-sized and interested in yoga, you can and should give it a try. It can be intimidating to try a new exercise or fitness class, especially if you perceive your body type as looking different or “wrong” for that activity. But don’t let that stop you from trying yoga!
The goal of this post is to provide you with some of the most helpful information to get you started as a future plus-size yogi. Here you’ll find everything you need to get started with yoga:
- Easy beginner poses to start with
- Where to find the best plus size yoga clothing; and
- Resources for online (and offline) classes with plus-size and body positive instructors.
Yoga As Mind & Body Exercise
Yoga classes are led by certified instructors, who generally have hundreds of hours of experience. While classes greatly differ in style and focus, instructors always lead a series of poses/postures designed to systematically work the mind and body—stretching muscles, improving balance, aligning the spine, increasing blood flow, etc.
There are three basic levels in yoga classes: beginner, intermediate, and advanced. If you’re interested in starting your yoga journey, consider beginner classes. They usually include more instruction on body placement and position modifications (if props or other poses are more fitting for a particular body type or preference).
While classes may seem intimidating, they are generally not competitive. If a position is too demanding or not meshing with your particular style, you are welcome (and encouraged!) to come out of the posture.
Yoga is For Everyone (All Bodies Welcome)
When trying something new it can be scary to find the confidence to start. Finding someone to instruct you that looks a bit more like you and may have the same challenges that you do can be comforting. Be on the lookout for body inclusive or plus-size yoga instructors.
The yoga community can be influenced depending on where you live or choose to practice. If the class is offered at a gym, there may be a more fitness focus on the practice. If the studio is in the suburbs, there may be older and less diverse yogis. That being said, you may have difficultly finding the right fit.
As with many wellness groups and activities, there could be more acceptance for people who are fuller-bodied in the yoga community at large. The lack of plus-size inclusivity in yoga can make it unapproachable for many and could easily completely dissuade them from giving yoga a try.
The fact is that yoga is beneficial for all people of all body types.
Luckily there are a lot more people out in the online space showing off their bodies and their yoga practices, even when it doesn’t fit the current stereotype. This is helping to break down those barriers, create more awareness about the lack of plus-size people representing yoga, and helping those who need a little bit of direction on how to modify poses to fully participate.
Yoga Poses for All Body Types
Yoga is not a sports class, it’s an exercise that requires being in touch with the body. Pay attention to how you feel. If something doesn’t feel good, don’t do it. It’s your personal practice.
If you’re a beginner to yoga, it might be frustrating to find poses that you feel confident doing. There are almost always modifications you can do to most poses until you build up the balance and strength to do them on your own. Until then, here are some easier poses to get you started.
Easy Beginner Poses
Start by practicing these regularly. You can always start to bring in new poses that you find and want to try.
- Downward Dog
- Cat/Cow Pose
- Cobra Pose
- Child’s Pose
- Warrior Pose
Yoga for Insomniacs details several other poses to try as part of a nighttime routine.
Modify Difficult Yoga Poses
Because many poses require bending or deep stretching, many plus-sized people find it difficult to align their bodies appropriately. This is where yoga props can be a game-changer!
Props allow you to modify positions. They can take the weight off certain joints, shift the stretch, or align the body proportionally. A prop’s goal is to make the practice easier, provide additional comfort and stability, and correct alignment where the body cannot effectively do it.
Beginner Yoga Props
Some common props that could help fuller-figured yogis are:
- Strap—used for deep stretches and assisting with poses that require you to bind
- Blocks—can modify a variety of poses. You can sit on a block or use it when you feel like you’re not flexible enough. Blocks can help elongate your arms for poses or to rest your wrists on them in poses that are difficult
- Wedges—can alleviate wrist and ankle pain in poses like Downward Dog
- Sandbags—an added weight to assist in a deeper stretch (especially in restorative classes)
- Bolster—can be placed under different parts of the body to encourage stretching and relaxation, especially for restorative yoga
- Chair—if posing on the ground is difficult or if you have trouble balancing, a chair can help you lean into poses in a more secure way
Plus-Size Yoga Clothing
In recent years more clothing brands have begun practicing size inclusivity within their athletic clothing lines. While many of the traditional “yoga brands” do not offer many plus-size options, there are several brands that include a good selection of activewear for plus-sized people.
Torrid: You’ve probably heard of Torrid before, but did you know they have an activewear line? Specifically crafted for women size 10 to 30, they sell sports bras, tees, leggings that work perfectly for your yoga practice.
Fabletics: You can usually get some great deals when you first sign up like their popular 2 for $24 deal. Their sizing goes up to 4X with their sports bra sizing going up to a 46D. This brand is a membership, so there is a monthly commitment for new purhchases.
Livi Active: This athletic line at Lane Bryant features activewear that looks great and pairs well with doing yoga. This line has some of the more stylish and on-trend pieces so that you feel good in what you’re wearing.
Athletha: Though they don’t specialize in plus size, a popular option is Athletha. Their Elation Tight seems to be a pretty popular option regardless of your size. If you want to see all the plus-size options, make sure to use the size filter. You can then select your sizes to filter out everything else and only leave you with your options.
Online Plus-Size Yoga Resources
If you’re having trouble finding resources to get started with yoga, the following websites and resources are available specifically for plus-sized folks. They feature online classes so that you can get started in the comfort of your own home. The instructors provide classes and modifications for poses that will work for a variety of body types.
- Curvy Yoga: If you’re looking for yoga videos, Curvy Yoga’s membership is geared specifically towards plus-size women. There are monthly and annual subscription options available. These options allow you to access your videos on whatever device you prefer. You can also find a class led by a Curvy Yoga certified teacher in your area!
- Body Positive Yoga: The purpose of Body Positive Yoga is to “build unshakable confidence” in the body you have. Its founder Amber Karnes works with people to make peace with their bodies and build confidence. When you join their email list you get a free class sent to you every week! You can also subscribe to online yoga classes. If you want to start teaching Body Positive Yoga provides Body Positive Yoga teacher training and certification.
- Buddha Body Yoga: Buddha Body Yoga teaches livestream classes that are adjusted, modified, and adapted so that plus-size people are able to successfully start their yoga practice. They also encourage the use of supportive yoga gear to help gradually improve your practice over time.
- More To Love Yoga: Knowing that plus-size yoga can be intimidating, More to Love Yoga has made it a mission to bring yoga to bigger bodies and promote body love lessons. You can sign up for their online classes to get access to over 20 videos teaching you the essentials of a well-rounded yoga practice with special attention given to flexibility, strength building, balance, and relaxation.
Yoga is all about the practice. Showing up is the most important part.
Conclusion
Try a restorative or yin yoga class as a starting place. They are designed to use props and hold modified poses for longer periods of time rather than flow through multiple poses at a quick pace. Go to the glass and see what the vibe of the studio is. Try a different class or instructor or another studio altogether if it doesn’t feel right.
If you’re looking for a more personal experience check your local area of size-inclusive or body positive yoga classes that might benefit you. Alternatively, see if you can get a few friends together and create your inner-circle in the larger community.
I’ve tried my fair share of yoga studios and instructors (see my yoga basics guide). You’ll find your place and your community. Do research, look for classes that involve props, have an open mind, and be willing to put yourself out there. For every awkward experience, there’s a peaceful one. xoxo Mo
