Yoga is truly remarkable because it welcomes everyone! It doesn’t judge based on age, size, flexibility, body type, or gender. While some may find it easier than others, everyone can benefit from it. Some people naturally have more flexibility (I’m not one of them), while others may have better balance (I missed out on that too). For some, it might take a bit more effort, but you can absolutely do it, and the rewards will be even greater!
Yoga is about the journey—both mental and physical—and it’s about personal growth along the way. It’s not about fitting into a specific size or being exceptionally flexible. Success comes from your commitment to grow and evolve. If you have a larger frame, you might find balancing and reaching certain positions a bit more challenging.
These yoga poses are perfect for beginners, especially for plus-sized women. This post may contain affiliate links that help keep this content free; please read our disclosure for more information.
Cow pose is often paired with Cat pose in a flow or “vinyasa.” They are excellent starting poses to warm up your body. Begin on your hands and knees, with your hands under your shoulders and your knees hip-width apart. Inhale and round your back as much as possible, tightening your abdominal muscles as if a rope is pulling your belly up toward the ceiling. Take a deep breath in, and as you exhale, transition into Cat pose.
Cat pose starts in the same position as Cow pose. You can choose to really engage your body in these two poses or simply go through the motions. Be mindful of your movements and feel the stretch. As you exhale, arch your back, pushing your butt out and pulling your shoulders back to deepen the stretch.
Spinal twists like this one are fantastic for relieving tension in the spine and improving posture. We could all use a little help with our posture, right? As you exhale, twist your body to the right. You can enhance the stretch by placing your left elbow on the outside of your knee and pressing against it as you twist. Remember to turn your head in the direction of the stretch to avoid straining your neck. Don’t forget to repeat on both sides.
This pose is great for your glutes! Start by lying flat on your back with your knees bent and your heels just behind your butt. As you lift your hips, focus on engaging your core rather than pushing with your hands. Think of your hands as light and just resting on the ground for support. You should be using your core strength to lift, not your arms. Hold this position for 15 seconds, gradually working up to 30 seconds.
Tree pose is excellent for balance, and it’s more challenging than it appears. Start with your feet shoulder-width apart and your hands at your heart. You can also raise your arms straight up, but keeping your hands at your heart can help with balance. Bend one knee and use your hand to place your foot on your standing leg. Once you feel stable, try lifting your hands overhead for an extra challenge. Closing your eyes can also enhance the balance challenge.
This pose is great for toning your legs. Your front foot should point forward, while your back foot is at a 90-degree angle. Aim to bend your knee to a 90-degree angle. Holding this position will engage your quadriceps. Keep your hips squared and facing the same direction as your back foot.
Pigeon pose is an excellent hip opener. Our hip muscles often tighten due to a sedentary lifestyle spent sitting on couches and at desks. This pose can help increase hip flexibility, which will improve your performance in various yoga poses, including backbends, triangle pose, and side angle pose.
If you’re looking for more guidance on which poses suit you and how to structure your practice, our Yoga Fat Loss Bible for Beginners is a fantastic resource. It includes 50 fat-burning yoga poses, a complete flexibility guide with beginner modifications, a 6-week workout plan, a beginner’s meditation guide, and much more. We designed it to help you learn about yoga, find the right poses for you, and progress at your own pace.
Click here to explore the Yoga Fat Loss Bible! If you enjoyed this article or have any questions, feel free to leave a comment below!
