How to Modify Yoga Poses for Larger Bodies

If you have watched a yoga DVD or have gone to a class, you might think only naturally thin, willowy people can do yoga. But that's not true. Bigger people can also benefit from the flexibility and stress reduction a regular yoga practice provides. A large chest for women or rounded bellies on both men and women can make some poses challenging, but simple modifications will help. Read on to learn how to modify yoga poses for larger bodies.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Loose, comfortable clothing
• Space to move, preferably with a non-carpeted floor
• A book of yoga poses or a yoga DVD
• Yoga mat (optional)
• Yoga strap (optional)

1. If you're taking a yoga class, your instructor can be a valuable resource for modifying poses that you find difficult. Some yoga instructors don't have much experience modifying poses for women with large chests or men with potbellies, but it can't hurt to ask.

2. If you're planning to do your yoga practice at home, consider buying a book or DVD aimed specifically at larger people. These will help you modify poses so they are comfortable and yet effective. Yoga instructor Megan Garcia has a couple of DVDs including "MegaYoga" and "Yoga: Just My Size with Megan Garcia." She also has published illustrated books with poses and yoga theory, one called "MegaYoga" and the other called "Yoga for Real Women." Other DVD titles that may be useful are "Yoga for Round Bodies" or "Big Yoga Beginners."

3. Don't be afraid to actually use your hands to shift your chest, belly, or thighs where you need them to be. For instance, in Triangle Pose, if your belly gets in the way, it's OK to manually move it so that it isn't pinched between your upper thigh and your ribcage.

4. In poses that involve folding the chest toward the thighs, such as Child's Pose, it's OK to take your knees out wide to accommodate your belly. Yoga instructor Megan Garcia recommends this in her "Yoga: Just My Size with Megan Garcia" DVD.

5. If you have a very round rear end, you may find reclining poses, such as Corpse Pose, to be uncomfortable, because your lower back will not touch the floor. You can relax just as well with your knees bent, feet on the floor, and knees tented together. If the layout of the room allows for it, you can also relax with your legs up a wall.

6. A round belly or just inflexible hamstrings may also get in the way of poses that require reaching for the feet. Looping a yoga strap around your feet will help you reach toward those toes and improve your flexibility.

Resources

• Activewear for plus-sized women here
• "Yoga: Just My Size with Megan Garcia"
• Resource for buying yoga mats or yoga straps
• More in-depth "Yoga Journal" article about adapting a yoga practice for larger bodies

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

[SchoolOfLife]

on 9/28/2008 Great article! Some of the newbie instructors would benefit from this greatly. :)