Yoga Poses For Obese Beginners

Losing weight can be difficult, but the ancient practice of yoga can be an effective tool to support your weight loss journey. Even if you’ve never done yoga before, there are plenty of poses that are perfect for overweight beginners, taking into account physical limitations and other considerations. With the combination of body control and mindful focus, yoga can help you reach your weight loss goals.

Forward Bend

A person performing the bow pose, a forward bending pose comprised of laying face down and holding the feet while keeping the knees bent.

The forward bend is a great way to get started in your journey with yoga. This pose involves laying on your stomach and grabbing your feet or ankles while keeping your knees bent. This move can help stretch the hips, ankles, back and neck, while helping to develop strength and flexibility. If you’re having difficulty with this pose, try using a strap looped around the foot while laying on a folded blanket or bolster for additional support.

Down Dog

The Down Dog pose is incredibly beneficial for beginners of every experience level. Working inversions into your regular yoga practice can aid in increased flexibility, help reduce chronic stress, and exercise the muscles of your back, arms and legs. By positioning your hands and feet on the ground while arching your back and pushing your hips up, this move can be beneficial for those with chronic lower back pain, as well.

Pyramid Pose

A person performing the Pyramid pose, a standing pose in which the feet are placed apart and the arms extend straight up with both sides of the body staying parallel to each other.

The Pyramid Pose is a great addition to your yoga practice for further developing breath and balance. This move starts by planting the feet firmly on the ground, stretching the arms upwards, and reaching the hands together. This can improve posture, core stability and help stretch your hamstrings, shins, shoulders and thighs. It’s a great way to promote flexibility, focus and strength.

Mountain Pose

A person performing the Mountain Pose, a standing pose involving stretching the arms upwards with the feet pressed together and the knees engaged.

Mountain Pose is an excellent way to practice mindfulness in your yoga practice. Start by standing up tall and grounding the feet into the floor. The arms are stretched up while keeping a slight bend in the elbows, focusing on your breath and creating length in your spine. This pose helps increase your strength and stability, while promoting body alignment and overall balance.

Camel Pose

A person performing the Camel Pose, a backbasing pose involving leaning back while reaching the hands behind the feet with the head held back.

The Camel Pose helps to improve flexibility in the back and shoulders, while gently opening the chest and releasing tension. This pose starts in an upright kneeling position and involves leaning back, bringing your hands to your heels, and opening the chest and shoulders. Make sure to keep the neck neutral though – no craning at the ceiling – to prevent any potential discomfort.

By incorporating a variety of poses into your yoga practice, overweight beginners can safely work toward a healthier and lighter body. With the combination of mindful focus and physical poses, you’ll begin to work toward both your physical and mental wellbeing in no time.

5 Best Poses of Yoga for Overweight Beginners | Weight Loss Yoga