The 6 Best Yoga Poses for Bigger Bodies

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Veröffentlicht am 12.01.2023

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When you're in the zone in a yoga class, put all your focus on adjusting to the instructor's instructions and moving from one pose to the next as fluidly as possible. But often yoga teachers may not include the modifications that meet your specific needs—whether you have super tight hips, limited range of motion, or live in a larger body. For example, someone with a larger stomach might find that their middle gets in the way when trying to do a forward fold, and people with large chests might find it uncomfortable or inaccessible to use their arms...

Wenn Sie sich in einer Yogastunde in der Zone befinden, konzentrieren Sie sich voll und ganz darauf, sich auf die Anweisungen des Lehrers einzustellen und sich so flüssig wie möglich von einer Pose zur nächsten zu bewegen. Aber oft enthalten Yogalehrer möglicherweise nicht die Modifikationen, die Ihren speziellen Bedürfnissen entsprechen – egal, ob Sie super enge Hüften, eingeschränkte Bewegungsfreiheit haben oder in einem größeren Körper leben. Jemand mit einem größeren Bauch könnte zum Beispiel feststellen, dass seine Mitte beim Versuch, eine Vorwärtsfalte zu machen, im Weg steht, und Leute mit großer Brust könnten es unangenehm oder unzugänglich finden, ihre Arme … — When you're in the zone in a yoga class, put all your focus on adjusting to the instructor's instructions and moving from one pose to the next as fluidly as possible. But often yoga teachers may not include the modifications that meet your specific needs—whether you have super tight hips, limited range of motion, or live in a larger body. For example, someone with a larger stomach might find that their middle gets in the way when trying to do a forward fold, and people with large chests might find it uncomfortable or inaccessible to use their arms...

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However, clever modifications and a few helpful props can make common poses accessible to yogis of all sizes and body shapes, says Maria Odugba, NASM-certified personal trainer, corrective exercise specialist, and stretching and flexibility specialist. “There’s always a way to do something when it comes to yoga,” she says. TL;DR: You belong on your yoga mat just as you are - and there are many ways to adapt the practice to your needs.

Here you will learn about modifying yoga poses for larger bodies as well as the best yoga poses for larger bodies as demonstrated by Odugba.

Benefits of Modifying Yoga Poses

While you may feel self-doubt when changing your yoga poses (especially if you're in an IRL class and are the only one making changes), tailoring your yoga practice to your individual needs will help you get the most out of your time on the mat. Adapting certain postures or asanas (also known as poses) allows you to correct injuries, muscular imbalances, or tension. For example, if you're dealing with a tight calf, modifying your downward dog by bending your knees can reduce the intensity of the pose and make it more approachable.

Similarly, changing your yoga poses also allows you to honor how your body is feeling that day. You can add some heat to your practice and build muscle strength with step-up yoga modifications. Or if you start a fast-paced Vinyasa class and quickly realize you're not feeling up to the challenge, you can take your asanas down a notch to keep moving and flowing without overdoing it.

Especially for people with larger bodies, knowing how to modify yoga poses can be helpful and feel more confident and comfortable with a regular yoga practice. Instructors may not know how to teach modifications for larger yogis or understand the unique needs of having a larger belly, chest, or butt. Understanding the options available to you can help you feel empowered to take control of your yoga practice—even if that means going slightly off script with what the teacher is doing. And that sense of autonomy and ownership is key to making yoga a regular part of your routine if you're working toward it.

Best Tips for Modifying Yoga Poses for Larger Bodies

First, note this: While these modifications are recommended for people with larger bodies, they are available to yogis of all sizes who want to adjust their asanas a bit for comfort, accessibility, or variety. Furthermore, no two bodies are the same; Someone with larger breasts will benefit from different modifications than a person with a curvier butt. Your practice is all yours and you deserve a yoga routine that feels good for you.

People with larger bodies may find common yoga props particularly helpful when it comes to adjusting poses, says Odugba. In particular, she recommends using blocks, a strap, and a pillow or bolster. "Blocks allow you to bring the ground to you instead of having to reach for the ground," she explains. "The mobility and flexibility aren't always there, so blocks make you more comfortable without straining." Likewise, a belt can be useful if a large chest or stomach prevents you from achieving a certain stretch, and pillows can help relieve pressure on your knees and butt.

Also pay attention to your form and posture as you change. “For example, someone with larger breasts is more likely to hunch over,” advises Odugba. In these cases, you should think about pulling your shoulder blades back and expanding your chest. You may also benefit from physically repositioning your stomach or adjusting your breasts to create more room, so don't be afraid to make these adjustments.

Finally, understand that even if you adjust the asana, you still get the main benefits of the pose. “Even if you change your posture and your placement [body parts], you generally get the same benefit,” says Odugba. “[The pose] may not look the same or the stretch may not be as deep, but you will still benefit from it.”