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Fitness tips for working women and BUSY moms

Confident woman standing with a yoga mat. yoga for plus size beginners

Discover the Best Yoga for Plus Size Beginners: Tips, Poses, and Modifications

The idea that only the young and the slim practice yoga is prominent on social media. In addition, the media frequently assumes that yoga for plus size beginners may only engage in restful or gentle yoga postures because their bodies are curvier than the average person’s. 

You can practice yoga even if you’re just starting out. What would be the point of taking a yoga class if everyone was already an expert?

As a bonus, those of “plus size” are not excluded from the benefits of yoga. It doesn’t matter how tall or short you are; you can practice yoga!

Taking a lesson or beginning yoga for plus size beginners is not something you need to put off until you lose weight. Yoga can be very beneficial for all shapes and sizes unless your doctor advises otherwise. 

If you want to improve your health, yoga is highly advised because it works for most people. Yoga benefits those who want to be in shape, improve their health, or simply become more flexible. 

Plus size woman practicing meditation at home, yoga for plus size

Benefits of Yoga for Plus Size Beginners

In particular, beginners who are overweight or obese might benefit greatly from the yoga lifestyle. Some potential gains include the following:


The flexibility gained via yoga practice can aid in the execution of routine tasks.


Many yoga postures call for muscular effort, which can only serve to increase strength.

Low Stress: 

If you’re feeling stressed, yoga practice can help you calm down and de-stress through deep breathing and calm poses.

Better Sleep: 

By reducing stress and preparing the body and mind for sleep, yoga can improve the quality of your sleep.

Increased Confidence: 

Achieving goals and activity milestones can go a long way in boosting your confidence. Yoga can help you feel more at ease in your skin, leading to a more positive self-image.

Learning Good Breathing Technique: 

Learning good breathing techniques is a fantastic benefit of yoga for plus size beginners. By focusing on good breathing technique, beginners can experience several benefits. These include: 

  • Improved lung capacity
  • Reduced anxiety/stress
  • Increased energy
  • Enhanced mindfulness.

These are but a few of the many benefits of yoga. Beginners who are overweight or obese can reap the same benefits from yoga as those of average weight by adapting the practice to their unique abilities. Don’t be reluctant to try yoga; you’ll soon discover the benefits are worth it! 

benefits of yoga for plus size beginners, breathing

Modifications you can take in Yoga for Plus Size Beginners

You can make various adjustments to your yoga practice if you’re a beginner with a larger frame. Here are a few tweaks to try:

Making Use of Props

Using a variety of the best Pilates props can help beginners achieve a wider range of yoga positions. 

For instance, use a block to raise the floor to a more comfortable height and a folded towel or blanket to protect tender knees and elbows. 

In some yoga positions, a strap or resistance band can help extend reach. 

It’s possible to improve alignment and better your yoga practice by making use of pilates/yoga  props. 

 Start Slow

When starting out, it’s important to listen to your body and avoid overexerting yourself. Don’t force yourself to go faster than is comfortable and stop when you need to. 

Remember that yoga is not a contest, so don’t judge yourself based on how well you do compared to others.

Modification of Poses

It’s fine if certain yoga positions are out of your range of motion or are uncomfortable to begin with. You can adapt any pose to suit your needs. 

For example, if a forward fold is too challenging, you can modify it by bending your knees or supporting yourself on a block. 

You can broaden your stance or put a towel under your knee if a lunge hurts your knees. 

Don’t hesitate to try different variations of yoga to figure out what works best for you.

Seeking the Right Class

Seek out “beginner” or “gentle” classes, and communicate with your instructor about making adjustments. Because of this, you may experience greater ease and assurance during training. 

Search the internet for beginner-friendly videos, or hire a private yoga instructor to come to your home and guide your practice.

Practice Your Breathing

In pilates and yoga, breathing is almost as important as the exercise itself. 

You can create a sense of inner calm to concentrate on your yoga practice by focusing on your breath. Take long, deep breaths through the nose and out through the mouth. 

Ujjayi breathing is one technique that aids in maintaining a state of calm and concentration.

Group of people practicing yoga lesson, stretching, yoga classes

5 Tips When Considering Yoga for Plus Size Beginners

Physical fitness, emotional stability, and overall wellness can all benefit greatly from regular yoga practice. However, the thought of beginning a yoga practice can be daunting for some people of larger stature. 

Fortunately, there are a lot of knowledgeable instructors and resources out there for novices who are on the heavier side. If you are a newbie to yoga, here are some things to keep in mind.

Tip #1: Correct Mat Size

Many yoga practitioners are unaware that mats come in a variety of sizes. Standard dimensions are 24×68 inches, but that doesn’t imply it will suit everyone. 

To get the best yoga mats, take note of the measurements and look for a longer, broader, or extra-cushioned yoga mat like this yoga mat to make your yoga practice more pleasant. 

Tip #2: Create a Safe Space

In yoga, “space” refers to more than just where you put your mat. You need to be able to settle into a calm state of mind where you can concentrate on coordinating your physical actions with your breathing.

Making sure you practice yoga in a secure environment is also beneficial. 

To create a home studio, you may partition a small corner of your bedroom. You can make it feel more like a safe space, your own personal oasis, by lighting a candle or diffusing essential oils.

Tip #3: Start at Home

Unfortunately, many yoga studios perpetuate negative preconceptions about tiny, ultra-flexible yoga parents, making some sessions seem unattainable to larger bodies. In my experience, yoga studios are generally accepting and accepting of all levels of practice. 

The vast majority of yoga practitioners seek out friendship and mutual support. There are “Fat Yoga Studios” that cater to people with larger frames and wider hips and thighs.

However, practicing yoga in the comfort of your own home is perfectly acceptable. This approach is less difficult and more relaxing when you don’t have to worry about being judged or compared to others. 

Building a yoga studio in your living room is a fun, safe place to start for beginners!

Tip #4: Yoga Buddy

This tip is so easy to implement, yet so helpful. It’s a lot simpler to get on the mat and have fun with yoga if you have a companion to practice with. 

When attempting difficult poses, you can help and motivate one another, as well as share a few laughs! 

Whether you choose to practice at a yoga studio, at home with a video, or in the park, having a yoga buddy can help you stay accountable and have a more enjoyable experience.

Female friends doing home yoga, yoga buddy

Tip #5: Try a Foam Roller

Using a foam roller has been known to help enhance the yoga experience. 

Foam rollers can benefit plus size yoga beginners as they can help release tight muscles and improve flexibility. A foam roller can also provide extra support during certain yoga poses. 

Check out our best foam rollers review to get the best one for you!

The 7 Best Yoga Exercises for Plus Size Beginners

Now that you know the benefits of yoga for plus size beginners, let’s dive into the best yoga exercises you can try. 

It’s important to remember that yoga is a personal practice, and what works for one person may not work for another. So give each exercise a go and adapt as required. 

In saying this, if you try yoga and decide it’s not for you, don’t lose heart. There are many great alternatives to yoga and I can highly recommend Lindywell pilates as another option. The most important thing is listening to your body and finding an exercise that’s right for you so that you can stick with it long term. 

1. Mountain Pose (Tadasana)

  1. Start by standing with your feet hip distance apart and your arms down by your side.
  2. Inhale and lift your arms overhead, stretching through your fingertips.
  3. Engage your core muscles and lengthen up through your spine.
  4. Hold for a few breaths, then release.
Woman standing on mat practicing yoga doing mountain pose at home

2. Downward-Facing Dog (Adho Mukha Svanasana)

  1. Start on your knees and hands, with your knees hip-width apart and your hands shoulder-width apart.
  2. Tuck your toes under and lift your hips up and back, coming into an inverted V-shape.
  3. Press your hands into the mat and lengthen through your spine.
  4. Keep your heels lifted and try to straighten your legs as much as possible.
  5. Hold for a few breaths, then release.
Plus size woman practicing yoga exercise on mat, doing downward facing dog pose or Adho Mukha Svanasana

3. Warrior II (Virabhadrasana II)

  1. Stand with your feet wide apart, with your toes pointing forward.
  2. Turn your left foot out and your right foot in so that your left foot points towards the front of the mat and your right foot points to the side.
  3. Bend your left knee, keeping it stacked over your ankle, and extend your arms out to the sides, parallel to the ground.
  4. Look over your left hand and hold this pose for a few breaths.
  5. Repeat on the other side.
woman doing warrior pose, yoga for plus size beginners

4. Tree Pose (Vrikshasana)

  1. Stand with your feet hip-width apart, with your arms at your sides.
  2. Now, you need to shift your body weight onto your left foot and lift your right foot off the ground.
  3. Place your right foot sole on your left inner thigh, with your toes pointing towards the ground.
  4. Additionally, press your foot into your thigh and lengthen through your spine.
  5. Hold for a few breaths, then repeat on the other side.
doing tree pose, training balance, plus size

5. Child’s Pose (Balasana)

  1. Start on your knees and hands, with your hands shoulder-width and your knees  hip-width apart.
  2. Now, you need to lower your hips back in the direction of your heels and stretch your hands straight out in front of you.
  3. Lower your head, rest your forehead on the mat, and relax your entire body.
  4. Hold for a few breaths, then release.
Hands of lady extended on gray mat and body resting on legs at home. stretching exercise, yoga concepts

6. Seated Forward Bend (Paschimottanasana)

  1. Sit on the mat with your legs extended in front of you.
  2. Inhale and lift your arms overhead, exhale, and fold forward at the hips.
  3. Reach for your feet, ankles, or shins, depending on your flexibility.
  4. Lengthen through your spine and keep your shoulders relaxed.
  5. Hold for a few breaths, then release.
Woman doing seated forward bend yoga pose at home

7. Bridge Pose (Setu Bandha Sarvangasana)

  1. Lie on your back with your knees bent and your feet hip-width apart.
  2. Place your arms by your sides, with your palms facing down.
  3. Inhale and lift your hips up towards the ceiling and press your shoulders and feet into the ground.
  4. Keep your chin tucked in and lengthen through your spine.
  5. Finally, hold for a few breaths, then release.
Relaxed woman streching body in bridge pose


Yoga is a great practice for plus size beginners. Despite the notion that only slim individuals can participate in yoga, you can modify and adjust the practice to suit any body type. 

There are many health benefits to regular yoga practice. For instance,  people do yoga for hip bursitis to help strengthen their hips and the surrounding muscles.

By incorporating yoga into your routine, you can experience various benefits, including increased flexibility, strength, reduced stress levels, improved sleep, and increased confidence. 

With the right tips and adjustments, anyone can enjoy yoga and reap its many benefits. So, don’t hesitate to try and start your journey to better health and well-being through yoga for plus size beginners!

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About the Author: Jane Hart

Working crazy hours in a high-stress work environment resulted in my body one day telling me, “Enough is enough!”

Navigating this serious health journey was both mentally and physically exhausting. But through some serious mindset work and instilling healthy habits, I was able to rebuild my life one day at a time and come out stronger on the other side!

Now my mission is to empower women like me to prioritize their fitness and well-being in a healthy, sustainable way and build a community of strong, happy and healthy women!

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