If you ever thought that yoga is only for slim fit ladies, well, find out that yoga classes are full of plus size people.
This ancient fitness practice can be done by all sizes, shapes and skill levels. Everyone can benefit by its spiritual benefits. No matter your intentions in practicing yoga, it’s a great way to stretch out after running, to relieve chronic pains or to stretch in your office chair.
For some oversized persons, practicing yoga in a yoga class can be a little intimidating along with those skinny ladies around. That’s why this article is made especially for you, to practice yoga in your home’s intimacy. You just need to purchase a yoga mat and 2 yoga bricks to practice this spiritual workout away from those gossip eyes.
1. Reclined Big Toe
Image Credits: Reclined Big Toe
Reclining Big Toe pose will increase flexibility in your hamstrings as well as strengthen your core.
Lying on your back, lift your left leg into the air. Lift your torso off the bed and hold onto your big toe with the first two fingers and thumb of your left hand. If you can’t reach your toe, hold your ankle, calf, or behind your thigh.
Keeping your torso lifted will engage your core, but if you want to enjoy a more relaxing stretch, rest your torso on the bed.
Hold for five breaths and then repeat on the right side.
2. Down Dog with a Chair
Image Credits: Down Dog with a Chair
Before coming into the pose, place your chair against the wall, with the back of the chair touching the wall so the chair doesn’t move when you come into the pose.
Start by standing in Mountain pose about two feet from the front edge of the chair. Bend your knees slightly and take an easy forward bend from your hips. Place your hands either on the chair seat with the heel of the hand catching the front edge (not dropping down below it) or with the base of your thumb on the seat and your fingers wrapped around the fingers around the sides of the seat, whichever feels best on your wrists.
3. Standing Forward Bend
Image Credits: Standing Forward Bend
Begin in Mountain pose at the front of your mat. After you create your intention, center your mind, and concentrate on your breath, inhale and reach your arms straight above you, gazing up toward your thumbs, and keeping your tail bone tucked to protect your lower back from strain.
As you exhale, engage your abs and fold forward with a straight back, releasing into a Standing Forward Bend. Tuck your chin in toward your chest, relax your shoulders, and continue lengthening the crown of the head toward the floor to create a long spine. Straighten the legs as much as possible, and shift weight forward into your toes. If it feels right, place your hands on the ground, fingertips lining up with the toes. Hold here for five breaths.
Image Credits: Tree
Stand with your feet together. Put all your weight into your left foot and lift your right foot off the ground.
Grab onto your right ankle with your right hand, flex your foot, and place your heel as far up your leg as possible with your toes pointing down. Place your foot wherever it feels comfortable. It’s OK to rest it on the side of your knee if that’s as high as your right foot will go.
To keep your right foot planted, actively press your left leg against the sole of your right foot, while simultaneously pressing the sole of your right foot against your left leg. These two opposing forces will help to prevent your right foot from slipping down. Another trick is to draw your right knee back, which also helps open your hip.
Press your palms together in front of your heart, and once you feel stable, you can raise your arms straight over your head. Gaze softly at a still point in front of you to help you stay balanced.
Keep your spine nice and long and tuck in your tailbone. Focus on keeping your belly still and breathing into your chest. Stay here for five or more breaths and then repeat on the other side.
5. Warrior 1
Image Credits: Warrior 1
Then step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up. You want your right foot to be slightly to the right of the center of your mat (not directly in front of your left heel). With this positioning, your hips can be parallel with the front of your mat. You can place your hands on your hips, and gently direct your right hip back and your left hip forward. This is called squaring your hips.
Once your hips are square, lift your arms up, and press your palms together. Draw your shoulder blades down towards your hips and gaze up toward your hands.
Stay here for five breaths. Then come back to Downward Facing Dog, step your left foot forward and do Warrior 1 on the other side.
6. Side Angle
Image Credits: Side Angle
Begin on your mat in Downward Facing Dog. Step your right foot forward between your hands and rise up into Warrior 1. Open your hips, arms, and chest into Warrior 2.
Place your right hand on the ground behind your right foot (on the little toe side). Extend your left arm straight up, turning your palm down, so your thumb is pointing behind you.
Stay here for five breaths. Come back to Down Dog and repeat this pose on the left side.
Image Credits: Triangle
Stand on your hands and feet in Downward Facing Dog. Step your right foot forward between your hands, and rise up into Warrior 1. Now open your hips, arms, and chest into Warrior 2 pose.
Straighten your right leg and turn your left toes slightly to the right, making a 45° angle. Keep both legs straight as you reach your right hand straight out over your right leg, making your spine as long as you can. Then depending on how flexible your hamstrings are, lower your right hand down and rest it on your right shin, on a block in front of your leg, or place your palm flat on the floor if you can. Extend your left arm straight up, and gaze at your left fingertips. You are working on stretching your right hamstring here, so be sure to keep that leg straight and don’t worry if you can’t touch the floor yet. As you do this pose more, you’ll increase your flexibility, and someday touching the floor will be a cinch.
You want your shoulders to be stacked one on top of the other with your left hip drawing back, and engage your core by pulling your belly button in towards your spine. Work on pulling your right shoulder away from your right hip crease and lengthen through both sides of the ribs equally.
Stay here for five deep breaths. Then engage your legs, press firmly into the ground with your feet and use your lower body to lift your torso up. Rotate your feet to the left and then do this pose on the other side.
Image Credits: Pigeon
From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins open up toward the ceiling, draw your right foot back in toward your body.
Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee.
Hold here, breathing into any areas of tightness and tension for at least five breaths.
Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Take a vinyasa, then step your left foot forward and repeat Pigeon on the left side.
Image Credits: Theodysseyonline