Easy Yoga for Overweight Beginners

Easy Yoga for Overweight Beginners

It can be intimidating for everyone to start yoga. The endless number of poses and different styles can be overwhelming for just about anyone. If you are overweight and want to start yoga, there are many different easy styles you should try.

One of the easiest yoga styles for overweight beginners is Hatha yoga, which is a gentle, slow-paced style. Another style is Kripalu yoga which is great for progressing at your own pace. Vinyasa is a faster-paced style but is also straightforward. All these styles of yoga include very accessible poses.

In this article, you will learn about the different kinds of yoga styles that are easy and meant for overweight beginners. Also, it will outline some of the basic poses that will allow you to practice at home before a class. Finally, it will provide some tips and tricks to making any yoga style easy, keep reading.

Why Should You Do Yoga?

Yoga is a mind and body practice that is just as beneficial for your mental health as your physical health. With that said, it provides you with plenty of chances to improve your strength, flexibility, and balance. While it may look easy, it is still quite a challenge.

overweight_Why Should You Do Yoga?

You can choose to do yoga to strengthen and tone your body or as a way to relax and connect with yourself. So unlike many other exercises, it proves to be a beneficial practice for many reasons. If you do yoga properly and consistently, some of the benefits you will experience include:

  • Helps you develop strength, balance, and flexibility.
  • It can aid in relieving back pain.
  • Benefits your heart.
  • It is a relaxing practice, further helping with your quality of sleep.
  • Increases your energy.

All in all, doing yoga comes with many benefits, although no matter what, you want to make sure you do it properly. Also, take it slow when you begin or try new poses as it’s possible to strain a muscle or injure yourself.

The Easiest Styles of Yoga

There are plenty of yoga styles; each one is unique in its postures and unique in the goal the practice provides. However, the difficulty and intensity vary based on the style, so if you are starting, no matter how much you weigh, starting with an easy style is best.

If you are overweight, you may find classes at your yoga studio directly designed for you. This is less common, so your options may remain taking typical classes or practising at home. However, if you aren’t ready for a class, you may also be able to book private sessions with yoga instructors.

If you are ready to give a class a go, some easier, more beginner level styles include: 

Beginners Yoga

While this is not actually a yoga style, you may find that some studios offer this as a class for people just starting. These classes teach you the basic poses of yoga that you are likely to encounter in other classes. This way, you have a chance to get to know yoga in an environment where everyone else is new as well.

overweight_beginners yoga

Hatha Yoga

This style requires you to move slowly throughout your poses, holding each of them for a short period. So, if you prefer a relaxing practice and one where you can take your time to sink into a pose, this style is best.

Kripalu Yoga

Kripalu is a type of gentle Hatha practice that is great for anybody. This style encourages you to focus on your mind, body, and spirit, all the while you get to move at your own pace

Vinyasa Yoga

If you want to try something a little higher in intensity but still good for beginners, this style is great. It focuses on the movements between your poses, encouraging you to link your breathing and poses. It also tends to be a bit faster paced.

Easy and Simple Yoga Poses For Overweight Beginners

Do you want to begin doing yoga at home or get a head start on the practice before deciding to attend a class? We will cover some straightforward and common poses which are good to know before you attend a class. If you know these, it may help boost your confidence in a class as you already know how to do the poses.

These easy and simple yoga poses for overweight beginners are very common and a great place to start. You can even do them together as a mini yoga session.

Downward-Facing Dog

In this pose, you want to elongate your spine and bend your knees as needed to keep your back straight. Keep your fingers wide and lean more into your palm, so you don’t put too much weight onto your wrists.

To do this pose, follow these steps:

  1. Begin on the ground, with your knees directly under your hips and your hands directly under your shoulders.
  2. Then, spread your fingers out wide, sinking your weight into the front of your body on your palms.
  3. Begin to lift your tailbone into the air, with your butt pushing back and up to the sky. To keep your back straight, you may need to keep your knees bent.
  4. Keep your head in between your arms and look at your legs.

Mountain Pose

This pose is straightforward, and to do it, follow these steps:

  1. Stand straight up, with your feet an inch (2 cm) away from each other.
  2. Spread your toes, and ensure you distribute your weight equally among your feet.
  3. Tuck your hips in, so your tailbone is also tucked inward towards the floor.
  4. As you breathe in, stretch your arms over your head, straight into the sky. You can then bring them to a prayer pose or down beside you.

Tree Pose

While this pose takes some balance, it’s a great way to begin to develop your balance. Remember to keep your eyes fixed on a position. To do this pose, you need to follow these steps:

  1. Begin in the mountain pose but bring your heels out a bit wider.
  2. Using your hand to grab your foot, place it either on your inner thigh or on your shin, whichever feels more comfortable. To find your balance, you want to be placing your weight on the ball of your foot and squeeze the lifted foot into your leg.
  3. Then, bring your hands to a prayer position.
  4. Switch legs after holding for a few breaths.

Crescent Lunge or Runners Lunge

This is another common pose that can help you build strength in your legs. Remember to keep your back leg straight only so long as your back and torso remain lifted. If needed, you can bend it, but keep it off the ground. 

To do this pose, follow these steps:

  1. Start standing straight, and bring one foot far in front of the other.
  2. Then, begin to bend your front knee while keeping the back lifted with its heel off the ground. You want your front thigh to be parallel to your mat.
  3. Raise your arms to the ceiling, keeping your hips open as you sink into the pose.
  4. Switch legs after holding for a few breaths.

Props for Overweight Beginners

If you are overweight and want to modify your practice to ensure that you have the strength and balance for any pose, you can also use yoga props. This includes using Yoga Straps, Yoga Blocks, and blankets. All of which can help you complete poses you otherwise may have struggled with, as you can better balance yourself and improve your strength.

Watch the video below to learn how you can use them in your practice:

Final Thoughts

If you are in the market for a yoga mat, you may be surprised at the cost of some. But with careful research, you will understand the value of the natural materials higher-end mats are made of. Know that the price tag will definitely reflect the mat’s performance, so do not be afraid to invest in a more expensive mat. It will be well worth it and will likely lead to a more consistent, productive practice.

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