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11 Yoga Tips for Plus-Size People

11 Yoga Tips for Plus-Size People
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Yoga. If the movies are to be believed, it’s designed for ridiculously in-shape stay-at-home mom types who visit the yoga studio right before a visit to the organic grocery store. Or it’s a relaxing thing you do on vacation. It’s for tiny people with amazing flexibility who can get into poses the majority of the free world doesn’t even dare attempt.

But 5 years ago, I learned that yoga was not just for the uber-limber. It’s for me. And for you. I am plus-size—or to be more exact, 4XL sized. As a 6’3″ and well over 300–pound male, I am the antithesis of the stereotypical yoga master. But I was introduced to it though P90X series and found that over time, I got more out of the yoga section than any workout I’ve ever experience. I believe that plus-size yoga is one of the best things you can do if you’re overweight.

I’ve been active all my life, playing sports growing up and always seemingly training for something. I’ve done everything to get in shape, from classes to boot camps, to two-a-days for the football team. When you’re overweight and plus-size, getting in shape is a long, winding road.

For me, yoga offered an opportunity that I never had before. It worked on my core, my flexibility, and honestly, my mind. It was the foundation that helped me improve myself in many other ways. Yoga truly made me a better person.

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But it’s not easy. And it takes practice. During my first week, to say I struggled is an understatement. They were doing Downward Dog and I was trying to drag myself off the mat. But each new session became easier. Poses I gave up on day one, I did by day 30. It wasn’t an easy journey, but sticking with it was the best thing I’ve done.

So I want to share what I’ve learned from my experience and encourage everyone to give yoga a shot. To help you succeed, here are my 11 yoga tips for plus-size people.

1. Just do it.

The first and most important step is to get started and develop a plan. And follow the plan! It may take a couple weeks, if not longer, before you get comfortable. Make a promise to yourself to give it enough time to truly see the benefits—which, according to the NCCAM, include lower stress levels, lower heart rate and blood pressure, and relief from depression, anxiety, and chronic back pain.

2. Take it slow & listen to your body.

Whether you join a class at a yoga studio or start with videos, it’s important to do what you can. Over-extending yourself can do more harm than good. You want to push yourself, but listen to your body. If a pose hurts, modify it. The poses are much harder than they look, so stay strong, but understand when you’ve gone too far and back off.

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3. Do more each session.

You should try to get further, hold poses for longer, and challenge yourself to improve with each session. Your body will adapt and will allow you to do more. Make sure you push yourself to do more each and every time. By pushing yourself to do more, you should find that yoga will help with pain where other methods fail. Conclusions from a 2011 study of 313 adults with chronic or recurring lower-back pain suggested that 12 weekly yoga classes resulted in better function than with the usual medical care.

4. Understand your limitations.

You will not be able to do every pose the first time. You may not be able to do any of them! Understand what you can and can’t do and own it! Don’t worry if you have to do a modified version of the pose. As a plus-size person, there are things that we can not do. Don’t get discouraged.

5. Find a yoga buddy.

You will have much more success and will be able to stick to it if you have someone pushing you. This is especially true for us plus-sizers. It’s going to be difficult and at times seem impossible. Having someone who is there to help push you can be a key to your success.

6. Don’t get discouraged.

It will be hard. You will likely want to quit. It’s very difficult to see how “easy” it is for everyone else. Understand that this journey is about you! As a plus-sized person, each and every move is much more challenging. Yoga uses your body weight as the resistance, so the more you have, the harder it becomes. Understand that you’re doing more work each time and keep your head up!

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7. Start at home.

While this won’t apply to everyone, if you’re conscious about how you’ll look, start at home. Find a good video and a mirror and get started. Once you get the basics and feel more comfortable, then step out into a studio.

8. Modify when necessary & do what you can when you can’t.

There will be poses that you physically cannot do. There’s often modification that your instructor can show you so you can still get the same results. And if it’s something you can’t do? Try plank position or downward dog during those poses. When there are poses you can’t do, replace with with poses you can. By doing what you can to continue practicing yoga, you will see significant health benefits.

9. Use the right equipment.

Yoga blocks, mats, and the right clothes can help you improve your form and get more our of each pose. Find the equipment that works for you and don’t hesitate to ask your instructor!

10. Track your progress.

Keep a journal of what you are able to do each session. Write down what was difficult and which poses came more easily. Find a fitness test and benchmark your progress. Understanding how far you’ve come and understanding your goals is a vital part of maintaining success.

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11. Have fun.

Yoga may not be fun when you start, but with practice and patience, it can be fun! Go in with the right mindset and you’ll get as much out of yoga as you put in!

Featured photo credit: Fat Yoga via flickr.com

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Kyle Robbins

Kyle is the founder of Branding Beard. He writes about communication tips on Lifehack.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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