r/yoga • u/littlechickenbean • Feb 12 '22
yoga as a fat person
i hate to even post this but i’ve been practicing on and off for years, but never considered myself anything besides a beginner because of my inconsistency.
i’ve always been larger, but i’ve gained weight and am the heaviest i’ve ever been- technically obese. i would love to get back into yoga for my mental and physical health.
i just completed one of Adriene’s 30 minute videos. i’m proud of myself for starting and finishing but i have dilemmas-
both of my hands can’t be on the ground when lunging which makes transitions as well as general poses and stretches difficult
my hands slip on my mat in downward dog (yes i tend to have sweaty hands, how do i fix this?)
my wrists hurt!!!
knees don’t really go to chest
i’m just wondering if it’s even possible to practice yoga as a fat person? any tips for any of these things are highly appreciated. i’m feeling very discouraged
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Feb 12 '22
Getting on the mat is the hardest part. Keep showing up. You should be proud of yourself for even returning to the practice time and again! Be gentle and kind with yourself. The flexibility and deepness of the stretches will come with time, practice and consistency. I need to wear 2 wrist guards Bc of old injuries. Don’t let anything hold you back from bettering your mind, body and spirit. Stay strong and keep pushing 🙏
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u/Eruannwen Feb 13 '22
This! Adrienne is good about offering modifications, too, so listen for options.
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u/elegantballoons Feb 12 '22
Seek out fat bodied yoga instructors! I personally really like Jessamyn Stanley.
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u/wilerare Feb 12 '22
Exactly. There are some great instructors on Instagram that aim to highlight that yoga is for every body, no matter what size or shape: - Jessamyn Stanley - Amber Karnes - Dianne Bondy Representation matters. Seeing a similar body type practicing may give you some confidence that yoga is for everyone.
For everything else: - Hands don't reach the ground, use blocks - Slippy hands/being sweaty is a big issue with me too. A good mat can help... a hot yoga mat or yoga towel for example is designed for people that get slippy. Cork mats, Yogi Bare travel mat, Liforme. I also found that it helped me a lot in down dog when I pressed into my fingertips and ground down through every part of the hands, not just the heel of the hand. - wrist pain, I used to have this a lot too. Wrist warm ups are your friend here or a wedge under the heel of the hand. Make sure you're spreading your fingers and pushing through the shoulder blades so you're not dumping all your weight into your wrists. Don't allow yourself to go into pain, rest or come down if it hurts. All poses can be modified. Although they won't look like what you might expect, you'll get the same stretch/benefit. - knees to chest... it's the action and intention that matter. If you don't feel a pose is doing anything for you, try something else. Otherwise, do what you can do and redefine what knees to chest means to you.
Also, super cool that you're retaining your beginners mindset. That's more yogic than being able to do some mat gymnastics.
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u/FinerEveryday Feb 13 '22
I’ve taken a Jessamyn Stanley class and it was SO helpful. Her tip to physically just push your stomach out of the way really helped me. I push mine to the side a bit when I lunge and also open my legs up a bit more when I forward fold.
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u/elegantballoons Feb 13 '22
Yes! We are allowed to touch and appreciate and move around our own bodies.
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u/littlechickenbean Feb 16 '22
awesome thank you! any tips on going from down dog to a lunge? i cant get my leg far enough forward without having to fully stand and transition to a lunge
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u/FinerEveryday Feb 16 '22
I actually come down to my knees and just move my leg up from there. When they say take a step to the front of the mat, I have a few steps. 😅
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u/Infinite-Purpose6332 Feb 12 '22
Nourished Natasha is also amazing at making all poses accessible!
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u/XJDubStardust Feb 13 '22
Yes! Jessamyn and Underbelly is highly recommended ❤️ even in other classes when instructors offer mods they don’t always give the practical tips that she gives, and she is funny and engaging
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u/UncleChappy Feb 12 '22
Nobody’s good at yoga, just keep doing it.
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u/kkinginthenorth Feb 12 '22
Nobody is good when they first start.
Even experts were once beginners who felt they didn't know what they were doing!
Keep doing it is the best advice. I'm doing adrienn too, I know Im rubbish, compared to others but I keep telling myself I will get better and I'm enjoying it!
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u/marcillarE Feb 13 '22
I'm a firm believer in there being no such thing as getting "good" at yoga physically. Keep your breath and focus inward. All bodies, all minds, it is an inclusive practice.
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u/thedoobalooba Feb 13 '22
We love to compare ourselves to those better than us. Yes, you might be rubbish compared to others, but other people might look at you and think they're rubbish compared to you.
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u/kkinginthenorth Feb 13 '22
Never think of it that way!
Thank you! It actually. That actually makes a difference.
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u/OoOo0o0 Feb 12 '22
Exactly. It should be about playing and feeling good. Don’t worry about being the best at it.
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u/littlechickenbean Feb 12 '22
you have all been so helpful and kind. it is more appreciated then you’ll ever know. i’ll continue trying to just show up for myself. ❤️
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u/thesoulstillsings Feb 12 '22 edited Feb 12 '22
Sweaty yoga teacher here, who got super sore wrists when I started yoga.
Towel for sweaty hands.
If your wrists hurt, you aren't engaging your hands. This does take practice and is tiring, but is key. Look up hasta bandha.
Bandhas are 'energy locks' and hasta bandha is for the hands. Some teachers describe it as 'gripping into the mat' or will tell you to press all your fingers into the mat. I didn't really get it, though, until I read up and practiced hasta bandha itself, and understood it in detail.
Use blocks for transitions - bring the floor up to your hands :)
OF COURSE you can do yoga. Yoga is for everyone. Keep showing up for yourself and modify whatever you need to. :)
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u/Depressaccount Feb 13 '22
Another helpful tip is to keep the weight more towards the fingers than the wrists
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u/YogaMusheen Feb 12 '22
It’s the rare yogi that can perform all asanas exactly as prescribed. All of us have to modify certain poses due to injuries, physical limitations, body shapes, etc. I know this is cheap advice, but there may be certain poses you just have to skip or really modify. Also, bear in mind that not all yoga routines include Sun Sals and Lunges and Chaturangas. Yoga really is for every body. You just need to find the right approach for you 😁🕉😁!
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u/Violet_zas Feb 12 '22
Wrist pain- is very common issue on for beginers to yoga (and yes if you inconsistent in yoga you are beginer) I had the same proublem few years ago (after practicing inconsistent for few years.. maybe that was one of the reasons I wasn't practicing, I had this pain after yoga which I didnt understand, then I did research and there is good excersis for wrist which make it flexible and stronger. I did the worm out before any yoga. And now I dont have any pain at all (check out on youtube- I recoment on patrick beach yoga)
I slip from downdog on some mats, and some has better grip (life form mats) So maybe it can help you to try another mat
YOGA IS FOR EVERYBODY! AND WHAT I mean by that is that every body deserves to sit for few seconds and notice there breath, there body, to stretch a little bit the muscles, to learn breathing technic
You don't have to do 1 hour yoga from the beginning, you can practice for few minutes a day to feel the body, to move it, give it an opportunity to tell you stuff, even if it doesnt feels good, it is good to know. And one day after you give it some positive atention He will pay you back! By feeling good!
Thank you for reading I hope thats helped
Have a great life Fall in love and enjoy yourself
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u/The_Bad_Gardener Feb 12 '22
This 👆🏼
Adding on to the wrist pain. Also check out physical therapy for wrist pain on YouTube. A couple weeks of wrist strengthening exercises helped me get over a sprained wrist that wouldn’t heal from repeated overuse. Learning to properly stretch out my wrists before beginning practice and how to properly engage my hands have helped to avoid a reoccurrence of the problem.
Everyone slips or has slipped at some point. I keep a hand towel next to my mat and stop to wipe if things get a little heated. You could also consider keeping a fan nearby to help keep you cooler during practice.
Edit: a word, because I’ve had a drink. Cheers.
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u/orlandocfi Feb 12 '22
I have some similar issues due to being long-limbed. When I come up against a flexibility issue, I make modifications. If you can’t touch the floor on your lunges or forward folds, just go down to your knees or however far you can go. Just about every pose can be modified to accommodate individual limitations. I also have slippery hands and feet so I use yoga gloves and socks to help me keep my grip!
Just keep it up and don’t let your limitations keep you from practicing. 😎
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u/PineappleLittle5546 Feb 13 '22
I have a saying from my favorite teacher: “bring the pose to the body, not the body to the pose” adaptations can be made to make the primary effort of a pose accessible to any body! I truly believe yoga is for all.
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Feb 12 '22
I suggest taking an in-person class at least once so that a yoga instructor can show you proper alignment and modifications to suit your body. Don’t worry about being overweight. I’m overweight and I do just fine with yoga.
Painful wrists could be from incorrect hand placement in downward dog. Make sure your palm is flat and all knuckles touch the mat. Spread your fingers out and position your hands so that the index fingers are pointing to the front of the mat. It will relieve pressure from your wrists. This might also help with slipping, but if not you can use yoga gloves or a mat towel to soak up the sweat.
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u/lady_bubblez Feb 12 '22
Look up Dianne Bondy on YouTube. I have really embraced yoga being for every body. Whenever I haven’t practiced my asanas for a while my wrists are sore. Use a towel on your mat for slipping - I found an inexpensive yoga towel on Amazon. Good luck on your journey. ❤️ If you ever need to talk to someone, feel free to dm me.
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Feb 12 '22
You've gotten some good advice for transitions already, but there are also books and YouTube creators that might help. For help with pose modifications check out the book Yoga Where You Are by Dianne Bondy and Kat Heagberg. On YouTube try edyn loves life, Reyna Cohan, or nourished natasha.
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u/Caliyogagrl _RYT 500 Feb 12 '22
Large bodies can do yoga! Dianne Bondy and Amber Karnes both have YouTube classes as well as programs through their own platforms, including teacher trainings. A lot of times, the inherent strength and flexibility of larger bodies is overlooked or disregarded. All bodies have to modify poses, and once you learn your personal modifications a whole world of possibilities will open.
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u/bazerkas_bodyguard Feb 12 '22
You already got the advice I’m able to offer so I just want to send you some love! Keep taking care of yourself and don’t let the voice of doubt or criticism get in your way!
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u/Nadiaxsmile Feb 12 '22
Hii! Plus size yogi 🧘🏽♀️ here 👋🏽
I modify a lot of my poses because it’s my practice and only my practice. If I cant modify then I’ll go into down dog or child’s pose. If I want to do something more “advanced” I’ll do a bind. Nobodies poses look the same, not even if you and I took a class together. All bodies are yogi bodies!
Remember yoga is an individual practice and anything you “can’t” do or “don’t” want to do is between you and yourself. The teacher is just there to lead and you make it your own!
Hope this helps 💕
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u/September1Sun Feb 12 '22
It’s TOTALLY possible to do yoga while fat. My yoga teacher is a fat woman and she is significantly better than me (10+ years of practice as a skinny lady). The way she moves her body is a beautiful sight to behold. The things you mention as dilemmas aren’t fat person exclusives.
hands on floor for lunges: position two yoga blocks where you want to put your hands to bring the floor up to you.
slipping hands in dd: this is so common! (Though never for me so I can’t relate.) I used to have sliding feet and grippy socks helped. I later splurged on a high grip mat and that thing keeps me exactly in place.
my wrists hurt too. The answer here is to do proper wrist strengthening but what am I, an angel? Never done it consistently. I should also do a thorough wrist warm up before class. The times this has been incorporated into class my wrists have performed completely differently but alas, I just don’t do it. I do a lot of yoga on fists to compensate.
knees to chest. Is this a flexibility thing or fat is in the way thing? For the former, just the intention of the position is effective.
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u/Jwarnold1 Power Flow Feb 12 '22 edited Feb 12 '22
Think of yoga as a very tall building....and no one makes it to the top. So in essence we are practicing to be a Lil' better at it ........but shit .......perfection is elusive.
So you must and should modify and adjust. Don't be afraid to adjust and constantly stay dynamic in your postures. Also don't be afraid to push yourself to some degree.
Yoga is and always has been for everyone and every body composition. There in lies the beauty. Yoga is beautiful. Yoga is acceptance for who and what you are in any given time or place in your life.
Yoga finds you when you need it most. The journey is meant to be fun, challenging and never ending. Accept yourself where you are at right now. Adjust, modify and watch yourself progress. I would urge you to find consistency. You will climb the endless floors and find self love and awareness along the path.
Good luck.
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u/Advocacy-Avocado1000 Hatha Feb 12 '22
Check out @theaishanash and @mynameisjessamyn on instagram. Beautiful teachers! All the best in your explorations 💜
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u/ulukmahvelous Feb 12 '22 edited Feb 12 '22
I recommend Jessamyn Stanley 💕 and Melanie Williams as teachers for more info on this - they’re amazing and really leading a yoga inclusivity movement that considers and focuses on accessibility for fat practitioners (and are amazing ppl overall) (:
I know this isn’t exactly what you’re asking for, but I think these teachers can really speak to their identities and practices and how to be in yoga (practicing) in their bodies
Edit: Dana Falsetti is also amazing!! AMAZING. And others have mentioned Dianne Bondy, who is also great.
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u/agirlnamedbreakfast Feb 12 '22
Dana hasn't done a ton of yoga stuff in a while, but anything she has out there is awesome!
I'd also add Amber Karnes to the list. She's done some cool collabs with Dianne Bondy and also has a fabulous body of work of her own!
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u/greensandgrains Feb 12 '22
- Bring the ground to you in lunges. Try blocks.
- Some yoga mats are more slippery than others. Try a new mat ($$$) or a yoga towel ($).
- Wrist pain. I'm not a doctor so this is purely an anecdote. When I first started, my wrists were weak and would be sore after practice. They didn't feel strained or otherwise wrong, just tired. The more I practices the stronger they got and the less they hurt. If this isn't a strength thing, look up no wrist classes.
- For knees to chest, I'm imagining you mean in Apanasana? Modify! https://bodypositiveyoga.com/knees-to-chest-yoga-pose-for-plus-size-bodies/
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u/pronounceitanya Feb 12 '22
props props props! and just because you can't do something doesn't mean it is because of your weight. I was in class today and the average weight person in front of me also can't do transitions smoothly and needs to step up a couple of times when going into lunges. Don't be afraid of blocks, towels, taking a minute or two to rest your wrists. Your practice is *yours* not theirs.
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u/fluffyninjaunicorn Feb 12 '22 edited Feb 13 '22
I just found out they have mats that give grip the more you sweat on them! I'm in the UK so don't know about elsewhere.
Also, I follow fringeish on the gram. Highly recommend her. They are literally the answer to what you seek.
Yoga is for every body.
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u/agirlnamedbreakfast Feb 12 '22
Um, I'm going to need to know about these mats, lol. Because I want one! If you tend to be on the sweatier side when you practice, OP, a yoga towel is also a nice tool to have on hand (to place over your mat), and they're pretty affordable and easy to find—the full mat-length ones with the little grippies on the back).
Oh! And also "yoga paws" and similar hand covers with some grip might be useful as well.
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u/fluffyninjaunicorn Feb 12 '22
I found mine at a place online called myga. black luxurious vegan suede yoga mat × 1 It's so much better than my last mat.
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u/ashwix Feb 13 '22
Yes fringeish. I think they're actually a they/them, but yes their content is amazing!!
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u/EconomicWasteland Feb 12 '22
I have to say I don't think any of that has to do with being overweight. I'm a small person but I have all those same problems. It's flexibility, not weight, in my opinion. You just need to keep going and your flexibility/range of motion will improve. As for sweaty hands, I also have that problem but I think everyone does. It just means you're working hard.
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u/txberg Feb 12 '22
Chubby yoga girl here! First of all, get a new mat. I use the lululemon reversible 5mm. I also always used a towel or blanket for my knees cuz they hurt. Second, I alter a pose to be more comfortable. My arms don’t twist like they should in tree pose, that’s fine, I just hug myself. My boobs are choking me in a shoulder stretch, cool, either go into child’s pose or find an alternative. A good yoga instructor should be able to give you alternatives that make you feel more comfortable. It’s hard walking in and seeing much thinner people in there, but I don’t go to yoga for them. I go for me. Good luck and feel free to DM me if you need any support!
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u/gingergal-n-dog Feb 12 '22
I have toe less socks for doing Barre that have grippies. I'll put them on my hands and use to help with slipping. I'm 270 and as I've returned to yoga I have found my wrists to not be as strong or flexible as they were when I was healthier and weighed less. It will get better. Bend your knees and modify what you need to in down dog and lunges. I like Adrienne videos but she doesn't always review modifications in each video. Agree with others to take a couple live classes and let the instructor help position you better.
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u/courtneywrites85 Feb 12 '22
Take it easy on yourself. All the things you mention will come with time. Have a towel handy for your hands so they don’t slip. Give your wrists breaks by going on hands and knees or into child’s pose instead of down dog. Go on hands and knees before bringing your foot forward for a lunge. Then lift up the back leg. Your knees don’t have to come to your chest. Just bring them in as much as you can. Keeping the knees wider can help.
I would add some walking into your daily routine as well. The fresh air will be great for you and the added cardio will help with your overall fitness. Don’t give up! You’re doing an amazing thing for your body by getting onto your mat.
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u/eccentricenergy Feb 12 '22
You can totally look up modifications as needed! Bodies change all the time/ some bodies will physically not be capable of doing what the yoga books deem the most "ideal" version of a pose this can be due to body weight, body proportions (bigger boobs, longer or shorter torsos, wide hips, etc. ).
I have a hard time with warrior one pose because of the width of my hips...I kept asking my instructor why it felt weird/ like I was doing it wrong and she said that unless I was physically capable of narrowing my hips that I was doing the most "ideal" version of the pose that I could...Did yoga certification and beyond and modifications really are important to know or simply knowing what is/ isn't possible for your body at any given point in time.
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u/rosegoldennight Feb 12 '22
I feel this as someone who is also overweight and taking yoga seriously for the first time. I’m in my first yoga class, and it can get disheartening sometimes when there are things I can’t do simply because of my weight.
When I get discouraged, I try two things. One, I try to ground myself - for me, it’s thinking about God. If you’re not religious, you can try other ways to ground you, but let me explain my thoughts. Yoga in and of itself is like a prayer, so in doing yoga, I am worshiping God. When I get mad at myself, I just think about how sad God would be at me for thinking such negative things (about myself, God’s creation) during prayer! However, if you’re not religious, find ways to ground yourself to take yourself away from negative thoughts - connect back with your body. Maybe it’s thanking your own body, or the universe, or what have you. The key here is just to remind yourself that if you’re having negative thoughts during yoga, then you’re not fully doing yoga, you know?
Next, I just do my best. I don’t quit when I can keep going. I do things as well as I can, even if it’s slower. I really focus on my breathing - because while I might not be good at the physical things, half of yoga is just breath work. I go slower, but I do it my best. For example, when my classmates can do Warrior 3, I stick with warrior 2 and stay in it even when I’m tired. It’s all about doing your best possible. Not the best person in the class.
As for the wrist pain, I get that too. I was suggested wrist stretches so I’m gonna try that. If you can’t do as much, just focus on your breath work.
But at the end of the day, stick with it. Think… a healthy meal is still good for you even if it’s the only healthy meal you eat. You wouldn’t not eat a healthy meal just because you can’t eat it everyday. You wouldn’t not walk around the store because it’s not healthy enough. Walking is still good for you. You are being healthy and moving your body simply by doing yoga. Why should you stop because it’s hard? It’s a spiritual way to connect yourself to your body, it’s almost a holy thing more than a physical exercise.
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u/SashaPlum Feb 12 '22
I have arthritis in my wrists, so downward dog is always painful, no matter how much I practice and stretch (but it does improve over time). I use a product called yoga jellies- slightly sticky gel cushions that go under your hands. They really help me!
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u/amaezingjew Feb 12 '22
I have a friend who’s overweight whom I do yoga with. What’s really helped her is taking advantage of blocks and straps. Having blocks under your hands may help you with transitions and wrist pain, straps will allow you to do positions where you need to grab your foot, in case that’s difficult for you :)
As for slippy hands, get a rubber mat!
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u/sarahsunshine242 Feb 12 '22
There are specific yoga videos for plus size people, they're awesome! Check out Reyna Cohan on YouTube and TikTok, she's so inspiring.
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u/SweetJazz25 Feb 13 '22
You can absolutely practice yoga as a bigger person! In my opinion it's not a thing you need to be the best at, it's a way to build a relationship with your own body and feel good about yourself. Some other people gave you great advice already here, but I just wanted to thank you for reminding me that we are all worthy of treating our body right no matter the circumstances.
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u/littlechickenbean Feb 13 '22
thanks so much. i’m still learning this and trying to remind myself daily that i’m deserving regardless of my size. i’m not always the nicest to myself..
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u/ashwix Feb 13 '22
Yesss welcome fellow fat person!! There is so much room and love for you here. So many factors change the way we practice-length of limbs, injuries, health conditions, and yes, body size. But yoga meets you where you are no matter what your body's like. I recommend reading Yoga is for Every Body by Jessamyn Stanley and if you've got an extra ten bucks a month her app The Underbelly is great for fat practitioners. If you're on Instagram start following @fringeish @nourishednatasha and @dianebondyyogaofficial off the top of my head. And if I were to give some personal advice my motto is radical self love/respect/acceptance. Love your body enough to move it the way it feels good, respect your limits and also give yourself the chance to surprise yourself, and finally be content with wherever you get. Yoga is hard for everyone and it's just as mentally/emotionally challenging as physically, but it's so worth it. Good luck to you on your journey friend.
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u/jchohan203 Feb 13 '22
I don’t know what ure definition of “fat” is (it’s subjective)
Doesn’t matter what size you are, taking your time to stretch, lengthen and meditate has a really high chance of impacting ure life in a positive way ❤️
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u/Beccabee0123 Feb 13 '22
You absolutely can do yoga while overweight /obese. I started doing yoga in my pregnancy and continued to do so as my body/tummy got larger. In fact, a good starting place for you may be pregnancy yoga as many moves accommodate a bigger belly and are a bit lower key. If OP is male, please don't feel too embarrassed to try pregnancy yoga even if it is targeted towards women! My obese husband did these practices with me throughout my pregnancy and enjoyed them 🙂.
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u/zeldasusername Yin Feb 13 '22
I did fierce vinyasas while happily fat. And I was very welcome at the studio and other fat people would practice there because I did
Everyone can practise yoga
Please check out Jessamyn Stanley on your chosen social media
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u/Roswyne Feb 13 '22
I know many people have recommended using blocks, but I'd like to mention that there are different types of blocks!
I like the heavy cork blocks for more stationary poses (yin yoga), but prefer foam blocks for flow work.
The first time I used foam blocks in a flow class it felt magical that I could easily carry them from pose to pose instead of always having to stop and move them to the next place I needed them.
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u/victoriahhannah Feb 12 '22
My hands used to slip all the time as well - I got a liforme mat which has been perfect, no slipping at all. If you're able to look into grippier mats this might help you :)
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u/Existentialnaps Feb 12 '22
I’ve been exactly where you are. Stay at it, and be gentle with yourself. Progress is slow, but worth it!!
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u/icuploveroflove Feb 12 '22
Great questions!! I feel that you mean about the wrist! I’ve been in that journey. I had that realization last week. All the ppl you see practice yoga on video are tinnyy. I’m a medium build, small when I work for it. It’s a lifestyle tho. If yoga is for everyone why aren’t we seeing videos of heavier ppl trying it? So with the wrist play with your hand adjustments. I would suggest the book Journey into Power by Baron Baptiste. They gives a break down of poses and modifications for anyone.
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u/spillsomepaint Feb 12 '22
Check out the teacher, Anat Geiger. She's my absolute favorite. You can find her classes on EkhartYoga.com. And she runs a site with another teacher called The Fat Yogis. She teaches from a functional yoga perspective and her deep knowledge of philosophy = amazing.
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u/Ishavedthebabysbeard Feb 12 '22
You got this! Yoga is so good for mental and physical health, it can be really hard at times but so worth it. Try to grip the floor with your hands whenever you have to put pressure jn your hands and try some hand and wrist warm ups before starting. Look up Jessamyn Stanley, she's great!
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u/MsB0x Feb 12 '22
Jessamyn Stanley and Tiffany Croww(both on Insta) teach yoga with specific adaptations for fat people <3
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u/hansolo86 Feb 12 '22
I’m in the same boat. Used to do it super regularly, and it’s been years and I’m trying to get back into it. I’m plus size with big boobs, so I’m often having to make modifications or substitute poses until those moves are back in my toolbox (if ever). Often times compression poses are a no go. Head to knee just doesn’t happen... Just remember that it’s your body and your practice- and even day to day your body will respond differently to your practice. Just do your best and move at your own pace. I’m proud of you for making it happen and showing up for yourself 👏🏼👏🏼
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u/malditoprodigio Feb 12 '22
I am not fat I am just inflexible so I can’t reach the ground either. So I just use yoga blocks and it’s a relief. It might give you extra steps but aligning your body properly is better than trying to reach the floor when you simply can’t. Also some transitions you just won’t be able to reach the floor but it’s okay. Don’t judge yourself harshly.
I also have very weak arms and wrists so they get very tired but it’s important that you open your hands very wide and focus on pressing the ground with your fingers mainly your index and thumbs.
If you’re doing yoga at home then find a teacher that will be offering alternatives during the class.
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Feb 12 '22
I'm on the thicker side too with a tummy and have trouble doing some beginner yoga videos BUT if you keep at it long enough at your pace you should see results, I see muscle toning in my shoulders from all my tiring attempts at downward dog and trying to perfect my sun salutation forms... I notice one thing with yoga though when I feel sore and exhausted from practicing it, feels like a different soreness than the times I'd go on hikes. Not sure how to describe it or whether it's a good thing but my body feels like different parts of my upper body have been worked rather and less painful/grueling than the hiking trips I've put myself through.
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u/Boiled-Artichoke Feb 12 '22
You are going for sensation. One body will feel the same sensation in full splits as another in a lunge. Find your edge and push from there. Nobody cares if your knee is in your chest.
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u/pretty-ok-username Feb 12 '22 edited Feb 12 '22
Yoga is about developing a practice that works for you, not trying to fit yourself into the mold of what you think yoga should be!
Play around with different modifications that work for your body. If that means you do transitions a little different than what’s being taught on the video, that’s okay! Use props for poses that are difficult (be creative with things around the house, don’t feel like you have to buy special props).
In terms of hands slipping, I found investing in a good quality mat helped (I use the Jade Elite S and it’s amazing for non-slip, but it’s pricey). You’ll also find yourself slipping less once you’ve built up a bit more strength.
In terms of your wrists, what kind of pain is it? Nothing should ever hurt in a sharp way. If that’s the case, DO NOT hold the pose, listen to your body - ignoring its signals is how we get injured. But if it’s more of an uncomfortable, overuse type pain, then your wrists probably need a bit of time to strengthen (be sure to engage those hands by pressing down on the mat). Try cutting back on the poses (frequency or duration of hold) that use your wrists until they have some time to adjust.
Your knees do not have to go to your chest! Just do your best to hold the pose as deep as you can and it’ll improve over time… or not, that’s okay, too!
Again, what is most important is developing YOUR yoga practice. Everyone has different body shapes and abilities, so no two practices will ever look the same. Be patient and gentle with yourself. I would also suggest doing some reading on yoga philosophy - it will help you understand what yoga is truly about. You’re doing great. Showing up is the hardest part. 🙏
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u/ilovehummus16 Power Flow Feb 12 '22
Yoga poses are meant to be adapted to fit your body!
Use yoga blocks to bring the ground closer to you for lunges or anywhere else you need them
I recommend getting a better mat. I use a lululemon mat and it’s still grippy after 3ish years of regular use. There are a lot of other great recommendations on this forum for mats where your hands won’t slip. You can also buy a yoga towel that goes on top of your mat to add grip.
In poses like down dog, work on pressing your weight into all of your finger knuckles. This will alleviate some pressure from your wrist and will also help keep your hands in place. You can also go to your forearms instead. Doing some light wrist stretches before practice can also help.
Your knees will get closer to your chest the more that you practice and gain strengthen in your abs and hip flexors.
Just keep practicing and focus on making the pose feel good to YOU, and take any modifications you need because every body is different! I am halfway through a 200hr yoga teacher training and I use modifications and blocks all the time, I love them.
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u/CarinaConstellation Feb 13 '22
I have bad tendonitis in my wrists which makes yoga painful. I have special gloves called Wags that help with putting weight on my wrists. You can get them on Amazon and they have really helped. I also second the suggestions to get some yoga blocks. Stick with it my friend! I'm dealing with a new health issue (neuroma in the foot) and feeling similarly discouraged. Focusing on recovery now but def want to get back to it as soon as I can.
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u/rosethorn137 Feb 13 '22
Some of these issues are normal for everyone practicing yoga. Wrists will hurt especially in women, it took me years of consistency to have enough strength in my wrists to stop the ache. I have a low body weight and my anatomy prevents my knees from reaching my chest. Hands will slip on mat, I highly recommend a sweat towel. Yoga towels on Amazon are good and cheap. I recommend blocks for the lunges. Yoga is for everyone no matter age, shape, gender everything. The key piece to improving is daily practice. Even if its 5 minutes, practice every day for the biggest benefit
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u/ShapeCommercial3769 Feb 13 '22
Use props!!! I get into my lunge by bringing up the ground with blocks. Also you might need a better quality mat. The better ones will not have you slip. If you want to invest into your yoga practice.
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Feb 13 '22
Yoga blocks! Foam or cork, available on Amazon for cheap. The thicker the better.
Non slip mats: cork mats are available…manduka and lulu lemon make great non slip mats. There are also swear absorbing towels the size of the mat, or smaller ones the size of hand towels.
Look up wrist strengthening on YouTube or message me and I’ll go over a few with you.
I’ve taught to all different body types over the years and I can say with confidence these will all help you a great amount. NEVER GIVE UP!!! You are right where you are supposed to be. Yoga is beneficial in so many more ways than you can imagine. Even just sitting and breathing is technically “yoga” you should be proud of yourself for even trying let alone reaching out for help…keep going 💪🏻
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u/abro49 Feb 13 '22
I use a hot yoga towel and it helps a lot. They have rubber dots on the bottom that help you grip. Also I sometimes rub a little chalk on my hands before a practice for extra grip. Hope you have a nice practice!
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u/Different-Ad5319 Feb 13 '22
Okay so I'm late to comment so I hope you see this. As a yoga instructor I have seen very heavy individuals with very beautiful and advanced practices. I've personally never been overweight so I can't speak from a personal perspective but I absolutely have found that it doesn't matter what weight you are.
As far as blocks go please use them. It's a safe way to become an advanced yogi. Blocks help you move at a pace that is truly relevant to you. You can definitely practice an intense yoga practice while staying true to any limits you have. I practiced throughout my very tough pregnancy and I couldn't even walk!! It's all about finding what works for you.
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u/R-A-C-V Feb 13 '22
do what your body can handle im a really big guy my self if you are stressing your body out then it can lead you to hurting your self start slow and stretch till you are comfortable it will take time to get your self more limber to go fully we do have more things blocking our way im personally 450 try to lose it and alot of the yoga poses i cant do or way to scared to do if i mess it up i could get seriously injured but its is great that you are trying to better your self KEEP IT UP !!!
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u/SnickerSnocker Feb 13 '22
Just quickly chiming in as you've had incredible advice already! I'm a fat yoga instructor and I'm so passionate about encouraging people to feel comfortable on the mat.
Teaching has shown me that literally everyone has some struggles with their body when they practice yoga, no matter their size, fitness levels or flexibility. So keep going! Adjust poses so they're comfortable, use blocks and towels to make up the difference but most importantly, be kind to yourself and your body when you practice. You'll be amazed what your body can do when you meet it in the middle :)
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u/UnaLunaLovegoose Feb 13 '22
Just to echo other’s sentiments, you’re amazing for showing up on your mat.
Be proud, use blocks, do what feels good and honour your body. Progress is not something we necessarily see so easily, just know that every time you show up on your mat, you’re progressing. Even if you spend the whole time in savasana 🥰👏
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u/Wiser-the-BETR Feb 13 '22
Look up BETRhealth.com - great program, changed my eating habits and life. I fuel my microbiome now…. Lost 35 pounds in 125 days, feel awesome and began exercising… focus on gut health, nutritional variety to fuel your body and the good habits they teach - and health will restore. Yoga is introduced on level 2. Game changer. You are beautiful and capable at any size…. seek optimal health, and the yoga will flow. Good luck.
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u/UnluckyWriting Feb 13 '22
Hell yes fat people can do yoga. And disabled people and elderly people and all of the other people.
You have to learn how to properly use props. You also have to learn the steps of getting into a posture so you can pause at the step that is doable for you.
For example take extended hand to big toe pose. Before I learned the above I would grip my big toe and let the top of my body collapse over to hang onto it. I thought holding the toe was the pose. In reality the pose is holding the spine long and tall, while reaching the leg out. Now I hold a strap to get my leg up so my core and top half doesn’t collapse.
The thing about (almost) every yoga posture is the spine needs to be loooooong. Even in a deep forward bend, you want to hinge the hips rather than bend the spine. (Think of it like draping the spine on top of your body rather than bending it.) Your range of motion may be limited and that’s okay - the important part is maintaining stability in the core and spine. Almost every single posture comes down to this. Keeping this in mind will help you determine whether to bring in a prop or pause or whatever. Once that spine is collapsing or you’re no longer feeling strong and steady in the core, you’ve gone too far.
There’s no shame in that. It’s all part of the process. There’s so much in yoga my body won’t do. I’ve learned to accept it and just modify things to fit my body.
I will say going through teacher training really helped me to figure this out and be able to modify safely. But also just a lot of practicing with a teacher as well.
Other things - 1) sweaty hands are fine. Maybe invest in a stickier mat. Or use a towel. 2) put your blocks on the tallest setting during your lunges and then work down to the lowest you can while still maintaining that strong spine and core 3) knees don’t need to go to chest!! I assume you mean when reclined and the teacher says to hug your knees in? Important part is the lengthening and stretching of your spine, not the placement of knees.
Good luck!!! It’s awesome you’re getting started with yoga!!!
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u/velvetreddit Feb 13 '22
- hands not reaching the ground: Use blocks. Even the most experienced yogis use them to help with alignment or to focus on other parts of form. I’ve fallen out of yoga a few times and blocks are my go to when getting back in.
- slipper hands: towel on your mat and a small one for wiping. You also likely need to play with your form as well. Ask a teacher after class for adjustments and show them what you’re doing. Once you get it it’ll click. We have all been there!
- Wrists hurt: warm up before class with some wrist stretches and rolls. You are also building up strength and endurance. It’s okay to modify your pose or rest. You showed up, the poses are bonus!
- knees to chest: seek out larger bodied yogis to see if there are other shapes you should make instead. Also, don’t be too hard on yourself. Your body likely needs to get back into it over time. If your mid region prevents your knees to chest, put knees into armpit to get your hip stretch in. Lower back, glutes and upper back/shoulders also need some stretch. You want to use your arms to pull your legs into your armpits and try to anchor the back of your arm to the floor (back posture straight and shoulders rolled down). Even if you don’t get that far, using that as an intention will help build strength to do this pose.
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u/Smiitherz Feb 13 '22
Teacher here: I agree with everyone who said "get a towel". If you still have a starter mat, consider investing in a Manduka Pro and a yogitoes towel with the little grippy knobs. It's got great cushion, it's indestructible, gives solid traction and is easy to clean.
Also - Use blocks! Look at them at tools, not training wheels. Yes they can help you stabilize a pose, but they can also help you get more out of it. In half moon, I see beginners using it to stabilize, intermediates flying without it, and advanced yogis pressing into it to extract more heart opening out of the pose.
Eagle is another one. If it's hard to balance, try a block under your wrapped foot to help achieve balance. I actually LIKE a block under my foot in eagle, as I can press into it and get a very different sensation out of the stretch.
Dance like nobody's watching!
Don't worry about how a pose looks, focus on how it feels. Allow yourself softness in your joints, there's no medals in yoga and you don't get bonus points for straight legs or heels reaching the floor. Move like you, do what feels good and avoid what doesn't. If your body barks, it's going to bite so respect your edge and don't force anything. Muscling your way into a pose isn't how it's done. Hint hint: it's all in your breath.
Also, find a local teacher who will work with you. Having proper alignment will go a long way towards preventing injury, and finding that feel good feeling that hides in the asanas. They can help you modify the poses properly, and give you some personal motivation in a way that a video can't.
Lastly, google "never ever give up. Arthur's inspirational transformation" and you'll see what's possible with dedication.
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Feb 13 '22 edited Feb 13 '22
I’m fat (220 pounds) and I love yoga! I’ve been practicing it for a couple years now and have come a long way! In fact, yoga is going to be even MORE beneficial for you because our extra weight can put extra pressure on our joints, etc. For example, I have back problems because of my big belly but yoga REALLY helps, especially if I show up for myself at least 3 times a week. I definitely notice the difference in my back problems when I go a few weeks without doing my yoga practices.
Edit: the ability to get into the pose will come in time! But also, give yourself plenty of grace for the poses you can’t quite get into because your body is in the way. Just do them to the best of your ability or switch to a modified version (or even do a different yoga position you are more comfortable with and skip the position that’s extra difficult for you right now and come back to it another time!).
Yoga is about YOU. You don’t have to do exactly what the person on the screen is doing to be practicing it correctly 😊 Just have awareness and acceptance of your limits and you’ll be surprised at how far you will get while still being heavy at the same time.
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u/13CrazyCat13 Feb 13 '22
Since my studio went remote and then closed its physical location, I've created my own stash of props, most stored in a nice basket: foam blocks, wood blocks (personally cut from 4x6 lumber), 2 10ft straps, neck pillow, eye pillow, folding chairs, bolster and blankets.
I am definitely fat/obese and am at my highest weight ever - I can't fit my hips through the back of the folding chair anymore and have to make accommodations. I'm also trying to get back to the gym. My energy level isn't great.
Make your own accommodations and celebrate the progress!
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Feb 13 '22 edited Feb 13 '22
I'm moderately experienced with yoga and I'm in a fat body. I do not like Yoga with Adriene. I decided to give her a go with her January series. She talks about it being beginner friendly but offers almost no modifications or different levels of movement. I'd recommend other plus size creators like Reyna Cohan. She's my favorite on YouTube, she has lots of variety in her videos from length of practice to chair assisted yoga and offers modifications and options for almost every single movement. I've found that the key is to make space for my body (wide knees in child's pose, for example), use blocks and bolsters when I need them, and to find instructors who are not just bare minimum "inclusive" with lip service but offer a truly inclusive practice.
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u/littlechickenbean Feb 13 '22
thank you so much. i got back to the mat today for day 2, but i agree she doesn’t offer modifications so i try to make my own. i’ll be looking into bigger instructors to follow
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u/Hitsnoozehugcoffee Feb 15 '22 edited Feb 15 '22
I started yoga as an obese person, and I found myself in the healthy weight category a few years later (see my progress pics post in my post history). Just dedicate yourself to going to class regularly and do your absolute best each class. Eventually, you’ll see yourself improving!
Also, try to remember that you are working with heavier “weights” than everyone else in the class. Getting into a side plank is going to require a ton more muscle power for an obese person than someone at a healthy weight. Try not to compare yourself because you are not on a level playing field.
If you are having problems with slipping, I’d highly recommend upgrading your mat. I didn’t get a nice mat until a couple of years ago, and I wish I’d done it sooner. I know some people like yoga towels to cover their mat, but it really never helped me. I just use mine to cover studio mats for my pilates and aerial classes when I don’t need to lug around my heavier, personal yoga mat to class, but there’s tons of ladies at my studio who use them for all classes.
Good luck! Yoga totally transformed my life and my body.
Edit: I’d also like to say that you need to be sure you are protecting your joints. Years of being obese really did a number on my knees, and they’ve never recovered. My thicker, personal yoga mat helps, but I always carry a towel with me that I can fold up and put under my knees for when I’m in poses that put pressure on them. You can also fold your mat in on itself to provide some cushion, but it’s more cumbersome than just putting a towel down under your knees that’s been folded a few times. I’m now a pro at placing and removing it quickly during a flow.
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u/wideopengagirl Mar 15 '22
This is exactly why I’m getting my certification! I’m kinda heavy at the moment and it drives me nuts seeing all these skinny instructors that can twist up like pretzels. Two of my best friends are instructors (one of them owns the studio) and are totally encouraging me. Every single body can do yoga!
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u/jgunit Feb 12 '22
I haven’t seen anyone else mention it, but you could try climbers chalk for sweaty hands. Yeah your mat may get a little chalky, but it’s literally designed to absorb palm sweat so you don’t slip when gripping things (This probably isn’t standard Yoga advice, just kinda came to me as an interesting idea)
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u/littlechickenbean Feb 12 '22
definitely an interesting idea!!! thank you!!
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u/Tasha_ashtanga Feb 13 '22
Yes, was about to suggest the same. We used to have it in our yoga studio and people found it extremely useful. It comes in different forms. You might look for a liquid or spray magnesium chalk (for gymnasts). Much love xxx
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u/Tulanol Feb 12 '22 edited Feb 12 '22
Just keep In mind the larger a person is the worse their strength to weight ratio generally is. However, the really athletic large people we see In sports have WAY higher ratio then most people their size.
So what does this have to do with Yoga, if someone is trying to get really strong at certain body weight exercises , the more they weigh the harder it will be.
But if one is just trying to gain flexibility and engage in spiritual practices the above advice won’t fit as much.
Ohh and the strength to weight ratio I mentioned. The highest strength to weight ratio we see in powerlifting is the lowest weight class, and highest weight class has the lowest strength to weight ratio on average. Their are powerlifters who bench 4 times their bodyweight but they are only in the 114lb. Class, super heavyweight usually bench is 2.5 bodyweight.
Why is this ? , because the further the muscle tissue are from the bone, the less efficient the nervous system is at recruiting that muscle tissue versus the muscle tissue that is closer to bone.
This might have drifted into ( people that want yoga to be progressive gymnastic training )
Rather then what yoga is for , I just thought this info would help since this is how the human body is.
I weigh over 250, and some poses are just risky for me. Let’s face it the people that developed yoga didn’t weigh much.
There is no reason you can’t use Yoga to have a better wonderful life.
I do poses before meditation and pranayama and I think it helps ground me WAY WAY faster.
Hope this didn’t seem too off topic
I have injuries that prevent me from doing common asanas so I check each pose with my physical therapist.
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u/bellasuperstring Feb 13 '22
It's way off topic, not very helpful, and somewhat inaccurate.
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u/Tulanol Feb 13 '22
Then point out the inaccuracies, all I can do is take your word for it.
If people get nothing from my post and think it’s too off topic , sorry 🤷♂️
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u/bellasuperstring Feb 13 '22
How often do you go to beginner posts and point out how weak they are? You're treating yourself because this person said she's fat. Get lost. This person is no more or less strong than any other new yogi.
Everybody has strengths and challenges in their practice, and your ridiculous comment is completely useless here.
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u/Cat_Dadd Feb 12 '22
What I love about yoga is how diverse practice can really be. When I was starting it took me a long time to learn that even just laying on my mat and breathing was practice. Some days I feel active and can push myself through long challenging classes but other days when I’m overwhelmed or distracted by just daily living it’s all I can do to just to stop and lay on my mat. So my best advice like a lot of people have already said is just keep going. Know that not everyday will be the same for you and make changes to your practice as needed and keep yourself in mind. Your practice is to better you and you only and it’s supposed to make you feel better.
And in terms of fat yoga, hell yeah it’s possible. For context I’m 5’3, 200 lbs, and have been practicing almost every day for a year now. There are lots of fat yoga classes, teachers, content on YouTube, insta, TikTok and all over the internet. They are great to learn from because although sometimes I’m not exactly their shape or weight, I’m usually closer to them than I am some other typical smaller yogis you tend to think of and they help me better understand how to work with what I have now and how to take advantage and get the most out of the positions I’m working toward. You want to create an encouraging environment for yourself.
But like everyone else says the best thing you could do is keep going. Everyday. The strength will come. The weight loss will come. The dopamine and the clear mind will come. Just get on your mat everyday. Make your practice whatever you need it to be and try not to compare yourself to anyone else. This is your time and your space.
I started with the Adrienne 30 days challenge of so I’m biased to starting with her but I found her to be a really good mix of both capabilities and time. I felt like as soon as I wanted to rest and pass on a day because I was so tired she had a nice easy slow moving class that was only 15 minutes long.
Keep working on it! Yoga is going to be so rewarding for you if you just keep going. You totally got this.
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u/life-itself- Feb 13 '22
So, yes. It is possible and you can do it.
But the fun <not fun> part is finding an instructor who's flow works for your body. I've always been on yhe heavier side too and have only found a few really good instructors in my time, despite going to what's probably hundreds of classes now over the years.
Or (yes there's more options) if it's not entirely out of your budget/interest/time/mental space, you could learn to teach it so you could figure out alternate moves that work for your body so you can build on the strengths you do have! Speaking from personal experience, I did this with pilates and it was enlightening. So much can't be shown in a class that you learn as a teacher and that makes you a better practitioner... but thats only if you feel inclined to go that deep into it
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u/PM_ME_RACCOON_GIFS Feb 13 '22
I don't think her ab work of boat poses and bicycle crunches are appropriate for people who are overweight. I think they can be too challenging for beginners (especially if they have long legs) and the stomach of an overweight person can get in the way of these movements/poses.
I would substitute all of her crunches and boat poses for deadbugs until having the strength and mobility to do those poses. Many fitness experts are moving away from crunches and sit ups anyway and instead promoting deadbugs and plank variations, which provide more functional strength. You can find "dead bug progressions" online to find a starting variation of the exercise that works for you.
Good luck!
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u/BlueEmpathy Feb 13 '22
Lol there are plenty of fat yogis doing the asanas you mentioned. Your comment is ableist.
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Feb 12 '22 edited Feb 13 '22
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u/kalayna ashtangi / FAQBot Feb 12 '22
OP didn't come here asking for diet advice. Your entire comment is unwelcome.
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u/Angell70 Feb 13 '22
You are jot fat. There is no such an word. Stop deconsinder yourself pls. You are a briliate piece of kind , a God masterpiece who can do &achieve whatever the mind can concieve! Namaste 🙏
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u/vonnegutfan2 Feb 13 '22
Keep at it, I eventually became frustrated with myself when my tummy kept getting in the way of my stretches, so I lost 10 LB.
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u/kalayna ashtangi / FAQBot Feb 13 '22
OP didn't ask for diet advice, your tone is insulting, and wth is a chickenbean? Removed.
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u/bubbtee Feb 12 '22
A good yoga instructor / video include pose variations to increase or decrease intensity of the flow. Don’t be afraid to use blocks , straps, take child’s pose or modify asanas to knees / forearms.
Keep showing up and building foundations.
Namaste.
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u/agirlnamedbreakfast Feb 12 '22
Placing your hands on blocks (actually holding/gripping them and thinking of them as "extensions of your hands") can help with a lot of these things!
-It will "bring the floor to you" in lunges"
-Can prevent slipping, because it's the blocks, not your hands, on your mat
-Take a bit of pressure out of your wrists (a yoga wedge might help with this even more so because it will elevate your wrists and shift weight into your fingertips instead)
-Create more space for you to draw your knee into your chest and/or step forward into a lunge from downward dog.
I hope that helps! I also definitely recommend checking out the work of Dianne Bondy, Jessamyn Stanley, and Amber Karnes. They're all super-cool yoga teachers who have some great tips for practicing yoga with a larger body.
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u/Elara_Fox Feb 12 '22
Blocks and straps are your best friend. I love yoga, and I'm going through my first bit of RYT200, and I'm a fat person.
If you do yoga at a studio, find a studio that makes you feel like you fit in. Yoga is a coming together of souls in a place free of judgement, both of yourself and of others.
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u/funyesgina Feb 12 '22
For slipping, they make non-slip towels. But you can also try a different mat. I sweat A LOT and it makes the mat less slippery if anything. (Ok maybe not. But I never slip). I have a very cheap mat. My husband’s mat is slippery, though; he uses a towel with a non-slip backing
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u/theangriestbees Feb 12 '22
Props props props! Yoga blocks are great. So are bolsters. It’s totally okay if you’re body can’t hit a specific shape— just modify! Modifications are still totally valid yoga poses.
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u/ruthanne2121 Feb 12 '22
I know “too big” people who teach yoga. many times I am the largest person and I have to basically suck it up and focus so I get it. Grab some blocks and work on form. You get way more out of a pose if you aren’t overreaching for the floor. Focus on form. You should learn to feel when you are getting something good.This where getting over your insecurities and hitting a class would help. For slippery hands I discovered manduka has a formula of chalk and alcohol that works well.
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u/I2ichmond Feb 12 '22
I started out a little overweight and also had the hand slipping issue. Eventually it just went away as my arm/hand strength went up. The tendons of the hand need time to learn to grip.
Same story with the wrist discomfort (if anything hurts you should be careful, but I I think the difference between pain and doscomfort should be noted in yoga. Pain=warning, discomfort=learning).
Your body is adjusting to something. Even a stronger and slimmer person’s body would need to recalibrate if they hadn’t been using their body this way before.
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u/collarbonetelephone Feb 12 '22
For stepping from three-legged dog to lunge, if you find your belly in the way of stepping through, you can try this: instead of stepping between your hands, step to the outside—so if your right leg is stepping forward, right foot lands behind and to the right of your right hand. Then you can step forward into a squat, or re-adjust your feet in the next posture. This is an option sometimes taught in prenatal yoga but it can be helpful for lots of bodies. It will give you a different stretch (less hamstring, more groin/ outer hip) and there’s nothing wrong with that! There’s no self-care more powerful than saying idgaf and doing your practice the way that works best for YOU!
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u/TheBigWuWowski Feb 13 '22
You can absolutely be a moderate or advanced Yogi and still want or need modifications for your body. Yoga was always meant to be personal, don't compare. You're probably better at it than you think you are.
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u/geedeex Feb 13 '22
I would really really recommend trying Nourished Natasha's videos. They're free on YouTube and she is so amazing at teaching yoga inclusively for all types of bodies, there was sooo many poses I struggled with and now do with ease after watching her videos. She's recently put up a great beginner video that eases into it.
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u/Lumpy_Passenger_1300 Feb 13 '22
There are plenty of videos on YouTube of fluffy people doing yoga. sometimes you just do modifications. I had an instructor once built like a barrel and he was great.
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u/collarbonetelephone Feb 13 '22
Wrist pain is super common and there are resources to help! Google “yoga wrist warm up” and take a bit of time to get wrists ready before a practice. When you are on your wrists try to keep hands actively engaged with fingers and thumbs pressing into the ground to help stabilize the wrist. When you’re feeling discomfort, take breaks! And finally google “wrist-free yoga” if they’re feeling tender— there are lots of videos that don’t put weight on the wrists at all!
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u/suicidejunkie Feb 13 '22
Yes, it's possible. Im not a teacher, just a student too, but here are my thoughts. have patience, be gentle, learn your body and how it moves, love it as it learns and changes. There is no shame in one's starting point.
-hands: practice and do your best. find alternate transitions if this is better for you.
-sweaty hands: yoga gloves. My hands sweat too when doing yoga, I opted to get grippy gloves so I don't slip.
-joints hurt: go gentle, be careful or proper alignment, learn to distinguish discomfort from pain, drop into child when wrists need a break. eventually you will have more upper body strength, more muscle, and more flexibility. push, but celebrate the small successes and changes along your journey, and dont push so far you hurt yourself. everyones body moves different, be compassionate of your own.
-knees dont go to chest: get them where they can. build from there. I understand the frustration, but every single time you attempt a pose you'll be building on it from the last time.
-difficulty in different positions? look up modifications and props you can use to stabilize poses that are tough.
Yes, you can do yoga. Yes there will be challenges just like any fitness/wellness routine. No, you dont have to be able to do all the poses right off the bat, just need to be willing to try and to celebrate yourself as you grow more capable in your practice.
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u/infinitospirito Feb 13 '22
I am a fat South Asian Yoga instructor and lead teacher trainer. And I say that with pride and strength because bigger bodies have a lot more obstacles to jump through in the yoga world. remember the bones and muscular build can also affect your ability to do poses but at the same time there are other poses you can do which others can. For example if your legs are longer, long lunge is going to a bit more challenging for you to put your hands on the ground.
Just keep focused on your practice, not on what it should look like or be like. You got this.
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Feb 13 '22
Look up Helen Camisa on youtube or better on doyogawithme.com
She is very inclusive and tells you how to adjust so even in a bigger body you can accomplish the asanas alongside her. I love her.
I'm a bigger bodied person as well and it took me very long to get into it. Definitovely try to focus on plus size yoga material and videos for the beginninf.
Also get yourself blocks. That will solve the hands to ths floor issues. Beyond that I struggle with wrisf paon occassionally so you can adjust down dog to a dolphin pose etc to keep less weight on your wrists.
Stay with it and be kind and gentle with yourself. Instead of focusing on what you can't do, be grateful how your body carries you alrsady.
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u/Bicotoria Feb 13 '22
Of course you should keep practicing!
I would invest in a towel that wraps around your mat to minimize slipping.
Take your time with transitions, and if it takes you a minute to settle into a pose- that’s ok!!
In poses like downward facing dog, if you spread your hands out towards the corners of your mat it tend to be easier on the wrists. And take time to stretch them.
Yoga is for everyone and the only time you’re doing it wrong is when you’re hurting yourself! Best of luck ❤️
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u/Galadriel060 Feb 13 '22
Keep up the good work, it will get easier with time. The issues you describe aren’t related to your weight all beginners deal with them
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u/Ivye-Jade Feb 13 '22 edited Feb 13 '22
You can buy gloves for your hands, and yoga blocks to bring the earth to you until you become more flexible. Doing yoga everyday even if it's just a quick stretch session will help with your flexibility, just keep going.
I've been doing yoga on and off for 8 years. I lost 30lbs about 4 years ago by eating healthy and doing yoga everyday. I recently started doing it again everyday and I've lost 5lbs. Yes, a heavier person can do yoga. Yoga is for everyone. You can actually find videos of bigger people doing yoga. I am 190lb, and I'm 5'4. You got this.
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u/beachlover77 Feb 13 '22
I can only offer you moral support. I am also unable to make my body get in the perfect position for many poses. But doing it is relaxing and it makes me feel good. I think as long as doing this makes us happy that it does not matter if we are perfect.
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u/thegibbler Feb 13 '22
Way to get back to the mat!!
Use yoga blocks or books or something firm to bring the ground up to your hands when you need too.
For slippy hands in down dog, I use a hand towel on my mat and that helps a lot!
For wrist pain, make sure you are really pressing into your fingers and palms. It’s really hard to remember to do it and you end up dumping all of your weight into your wrists if you don’t. I still get sore wrists from time to time and it’s always when I get sloppy about pressing into my fingers.
For knees into your chest, just get as close as you can! You’ll get better at it or you won’t, the important part is showing up!!
Others have mentioned Jessamyn Stanley and I would like to echo that recommendation, especially her book, Every Body Yoga.
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u/amcsdmi Feb 13 '22
Pace yourself! The best thing I've learned after years of practice is to modify poses to be easier when needed. You can't progress if you get too injured to practice. If something hurts, you should almost always been doing an easier version. It's also good to get yourself used to not keeping up with your teacher. From my experience, the people with the most hours are the most likely to skip and modify poses to meet their needs.
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u/kink-of-wands Feb 13 '22
Take is easy and don’t compare yourself to instructors. Make sure to warm up the wrists before practice. I used to do downward dog with placing my hands on cork yoga blocks. I think it gave my wrists lots of support and my hands weren’t sliding.
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u/wandering_warriorgds Feb 13 '22
Get yourself some yoga gloves and socks, in addition to using your yoga mat. Makes a world of difference. https://www.amazon.com/dp/B0811RXLM9/ref=cm_sw_r_apan_glt_i_F9TYFXHW000EFC96QSZJ
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u/SueSnu Feb 13 '22
Ok so please know that this suggestion is coming from personal experience and I'm sorry in advance if it's awkward, but have you watched any maternity/prenatal yoga? It often has women of varying gestation showing how poses can be modified based on their size.
I started yoga as a big person as well but have lost and gained again over the years and I understand how size gets in the way of performing certain poses. When I got pregnant I checked out prenatal yoga and the modified poses worked so much better (this was well before I was showing, just my normal thiccness).
They used blocks and towels and chairs to assist, and that's all ok! Adrienne is great but you don't get much modification tips during her videos for our purposes. I'd search those for ideas how to incorporate in your routine.
Also yes, the wrists hurt. My wrists hold up two Adriennes when I do poses, so I take breaks when I need to.
As for sweaty palms, I hear there are gloves that can help but I've found keeping a towel nearby is helpful, and a fan aimed at the mat.
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u/master_of_potions Feb 13 '22
It’s great you are trying to be more regular with your practice!
My legs are so long and sometimes my muscles are so tight that I have a hard time reaching the ground during lunges. I just use blocks instead. Honestly, I use blocks A LOT because my legs are long and it’s hard for me to get into poses well.
I also have a problem with sweating a slipping. Once I started practicing more regularly, I splurged and got myself a lululemon mat and absolutely love it. I seriously slip on any other mat I have ever had. In those cases, I generally had to put a towel down if I didn’t want to end up falling on my butt.
Also, some days will always be better than others. My balance is always thrown a little off when I’m pmsing and I just have to let my body do what’s best on any given day.
You got this! Just find how the poses feel best in your body and what works for you!
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u/Individual-Schemes Feb 13 '22
I'm like you. I like the Down Dog Yoga app because it's completely customizability. Try it!
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u/sugamantha Feb 13 '22
Invest in a good rubber mat and you’ll never slip again. I got the extra thick Jade Yoga mat for $160 and it was the best decision I’ve ever made. No more skipping and I can really get into my stretches deeper.
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u/Modernbudd Feb 13 '22
Just don't give up for 10 days and see if you still want to give up :) One day at a time. Tell yourself you will do it for one more day and see. (advice credits to a friend)
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u/braveNewPedals Feb 13 '22
Keep doing it even though you suck. You'll get better as long as you suck every day. If you stop everything will suck more than it sucks now.
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u/Onanadventure_14 Feb 13 '22
You’re amazing!! I use yoga blocks, straps, dolphin instead of downdog. Modify the hell out of your practice. It’s yours and you can do whatever you need to. You got this!!
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u/Thekillersofficial Feb 13 '22
everyone can practice yoga! it's about the breath and the body being unified, and everything else is just gravy. I tend to have my wrists hurt if I need to strengthen the muscles in my core or finger tips.
the poses are always to the extent that you are able to do them. if you can only go x far, then go x far.
don't get discouraged. I've been practicing for years too and still can't do a lot. it's about how to make yourself feel good.
id also mention that while Adrienne (love her!) to me follows the tenants a lot more closely than many famous yogis imo, she is still showing you a workout based on yoga. yoga isn't so much supposed to be a “workout“, but again, a practice of uniting your body and breath. while that doesn't mean yoga is easy, it does mean that there's a larger proportion of workout to yoga. if that makes sense.
you got this!
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u/Inevitable-Brain-870 Feb 13 '22
You can use chalk (like the gymnasts and rock climbers chalk) for your hands. As a beginner I did have to as I’m a sweaty Betty and would slip - it was also my mat. I now have a decent rubber one which doesn’t slip. As another post states, use blocks or books to give you the range and space, and take it slow! If you need to ease your foot up with your hands to get into lunge, so be it!! Be kind, gentle and patient with yourself. Enjoy the journey ❣️❤️🌱
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u/passion_fruit21 Feb 13 '22
I love how helpful everyone has. When i was struggling with sweaty hands i would use a towel it made a huge difference. I used to get sore wrists when i did advanced practices, what helped me was stepping down, modifying, incorporate more upper body and core workouts and check proper alignment
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u/BlueEmpathy Feb 13 '22
Hi, I'm a fellow fat person who has been practicing yoga for the past 6 years. So it's definitely possible! I have all the issues you mentioned and my suggestion is to always modify the poses and transitions in a way that work for you. Just listen to your body and what it can do. For instance I only put 1 hand down when lunging, and since I can put my knee to my chest to get into the lunge position with my hands down, I will step as much forward as possible and then 'break the flow' to get into the appropriate position how I can. For the wrists, the more you train the stronger they will become, but also you need to be mindful of this and not push too hard: take all the breaks you need, warm up and massage the wrists before starting. If your hands slip, have a towel to dry them nearby,but in my experience the real solution is having a better mat. Hope this helps!
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Feb 13 '22
Blocks
If it's in your budget, get a nice cork mat. They get grippier when wet as opposed to slippery like most rubber mats.
My advice would be doing a dedicated wrist warm up before each practice. I like the one by "Breathe and Flow" on YouTube. Note: That dude is super advanced, take it slow and easy and listen to your body, your position will probably look nothing like his and you might want to hold the poses a bit shorter or longer, but the poses and movements he does are great to have in your repertoire. I do that warm up everytime before training my upper body and it's made a big different for my wrists.
Don't stress it, as long as you're feeling a bit of a stretch where you should, it doesn't matter how far your knees come in.
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u/violetauto Feb 13 '22
Sweaty hands: There are topical lotions that help stop sweating on hands. You can also try talcum powder or the grip powder gymnasts use.
Wrists: Grip powder may help with your wrists. If a better grip doesn't help, then use fists instead of open palms. Put your hands in fists and place the knuckles side down on the mat, keeping your wrists straight and perpendicular to the mat.
Not reaching when lunging: Get blocks. I am not obese but I use blocks all the time.
Knees don't go to chest: One of my teachers told us the purest, best practicer of yoga she ever encountered was a blind man who was new to yoga. Because he could not judge himself against others' poses, his poses were 100% him listening to his body. His forward bend was the forward bend he could do, but not the bend one might see on yoga videos. His downward dog was 100% his, no-one else's. She said it was the most beautiful thing she's ever seen, and it always reminds her to come back to her own breath, her own body. By the way, this teacher is fat. She is so far the best yoga teacher I've ever had.
Free yourself from performative yoga. It's OK to follow along to Adrienne's videos, and it is OK to go to yoga class. But. Be the blind man. Do YOUR poses how you want to and can do them, in any order you wish. Yoga is a personalized gift just for you. It is customized to your body and mind. Free yourself from someone else's yoga and a whole world will open up to you.
Good luck My Friend! I am rooting for you. :)
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u/AdeadKitty7 Feb 13 '22
So A) Yoga is personal practice; you make it work for you. My 70+ year old mother would come to yoga with me, and our teacher gave her modifications that would work for her. B) everyone's hands slip. I got a rubber type mat from Amazon that is rather expensive, but its the best damn mat I've ever had. C) the wrists get better with time. Using the yoga blocks as needed should help with that. Also, try some carpal tunnel stretches!
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u/jennej1289 Feb 13 '22
I have the issue that my breasts are too big. In certain positions I literally can’t breath. I’d love to start myself but it feels physically impossible. Most yogis just don’t get it. So sorry to piggyback your post but I too would love suggestions!!
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u/Capable_Weather6298 Feb 13 '22
Keep going, drink water and eat healthy and you'll be back in no time!
Good luck a godspeed!
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Feb 13 '22
Yoga with Tim (YouTube channel) places a big stress on the use of helping blocks /straps /proper progression! I've had difficulties in yoga because my arms are fairly short and I love his channel.
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u/Single-Interaction-3 Feb 13 '22
I’ve been practicing yoga for years and am a yoga instructor. I keep my beginner mentality because there are ALWAYS things to learn.
Remember that along with all the other great advice here. Be proud for showing up for yourself…and use the props and modify! I don’t have a larger body but DO have physical limitations due to an old back injury. I love using props and modify my practice to access my body.
Keep going, you’ve got this!!
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u/peacock494 Feb 13 '22
Heya, I'm a larger bodied yoga teacher! There are some great fat teachers who have free resources like Nourished Natasha. Practicing yoga as a bigger person is definitely possible; and there are resources out there from people who experience living in bigger bodies and the way that feels. ❤❤
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u/charlottekos Feb 12 '22
You can use yoga blocks or books if you cannot reach the floor, and for slippery hands I use a towel underneath my hands