Yoga Poses For Plus Size Women: 5 Beginner Poses

Doing exercise when you’re overweight can be really tough, especially when you just don’t know where to start.

Many people don’t consider yoga as a legit way to lose weight. They just think it’s for stretching and hippies.

But they are wrong…

It has been scientifically proven to be one of the best forms of exercise to lose weight.

This page will explain exactly why yoga is so good for weight loss and the best 5 beginner yoga poses for plus size women.

Benefits of Beginner Yoga Poses

There are so many benefits of doing regular yoga.

But if you’re anything like me you probably worried about doing this…


You’re probably aware that yoga is great for improving flexibility.

But it has more benefits than that (no putting your legs over your head and smashing your face on the floor is not one):

  • Building lean muscle and strength (muscle uses more calories than fat)
  • Increases your metabolism (meaning you continue to lose weight throughout the day)
  • Reduces stress levels (high cortisol levels reduces metabolism)
  • Improves digestion
  • Reduces headaches
  • Improves sleep (1 of the 7 steps to lose weight fast)

Here’s the truth…

Reducing stress is a great way to lose weight fast. Yoga helps you to do this but other forms of strenuous exercise (like running) has the opposite effect.

This is the reason that when you have used tons of will power to go to the gym for a month or go for a run in the cold it seems to have no impact.

Because it has a negative impact on other important weight-loss areas.

How to Use These Yoga Poses For Plus Size Women

These are the 5 best beginner yoga poses for plus size women.

They are perfect because they are key poses to improve flexibility and strength to ensure you can move onto other poses in the future.

However, they are safe enough for any beginner yogi and can be adapted to suit anyone.

Yes, I said it…


Make sure you check out each video and the tips to ensure your form is correct. If any pose is too hard or easy there are variations you can try.

Feeling a stretch or tension in your muscles is fine. But acute pain is not.


1. Cow/ Cat Pose (Marjaryasana/Bitilasana) 

Well-Fit tips:

  • Place your hands directly under your shoulders
  • Make sure your hips are above your knees
  • Breathe into the stretch along your spine
  • Pull your belly button to your spine for the cat pose & tuck your chin to your chest
  • Drop your belly and lift your chin for cow pose

2. Table Top Crunches (Bharmanasana)

Well-Fit tips:

  • The tabletop position is the same as the cat/ cow pose- shoulders above hands and hips above knees
  • Reach one arm forward and the opposite leg back
  • Imagine someone was pulling your leg and your arm to really engage them and fully extend them
  • Keep your core engaged and pull your belly button in towards your spine

How to make it easier: Move your leg and arms separately

How to make it more challenging: Hold the pose when you are extended for 10 seconds plus!

3. Chair Pose (Utkatasana)

Well-Fit tips:

  • Engage your legs by pushing your inner thighs together
  • Imagine you are going to sit on a toilet to bend your knees (don’t push your knees forward)
  • You should be able to see your toes in front of your knees if you look down
  • Engage your arms but relax your shoulders

How to make it easier: Stand up a bit taller

How to make it more challenging: Sit a bit lower

4. Standing Forward Fold (Uttanasana)

Well-Fit tips:

  • Bend your knees!
  • Reach forwards with your chest… once your lower back starts to curve then you can relax your chest and head towards the floor
  • Take hold of your arms and use any movement that suits you

How to make it easier: Use blocks or a chair to support yourself with your hands when you lean forwards

How to make it more challenging: Add a “halfway lift”- straighten your back and place your hands on your shins or thighs

5. Bow pose (Dhanurasana)

Well-Fit tips:

  • Take one leg at a time to start
  • Aim to lift your feet & chest towards the ceiling
  • Remember to keep breathing into the pose

How to make it easier: Only perform with one leg at a time

How to make it more challenging: Hold the pose for 30 seconds

Yoga Poses For Plus Size Women Summary

So there you go.

The best 5 beginner yoga poses that anyone can do.

Yoga is one of the best exercises to lose weight for so many reasons.

Make sure you take your time with each pose and experiment for what works for you. If you can take 5 minutes a day to practice these poses daily you will see results far quicker than someone who tries to perform loads of yoga one day a week.

Create that habit and lose weight fast.

Be sure to pin this page so you can come back to it any day of the week.

Got a Yoga Board? Pin me Around!
Yoga Poses For Plus Size Women: 5 Beginner Poses

P.S. Check out 23 yoga poses to lose weight quickly if you are looking for a yoga workout.

8 thoughts on “Yoga Poses For Plus Size Women: 5 Beginner Poses”

  1. Wow! I like your website, because my sister is also a “Plus Size Woman” (please, dont tell her). I might try to recommend this website to her (bookmarked website). 

    And I also read a lot of reviews that yoga is one of the best, effective and easy exercises to do. By the way, if she wants to lose about 20 lbs, how long will it take?

    And one more thing, if I want to give this website as a recommendation to her, what should I say so she won’t be offended?

    Thank you very much

    • I’m glad it helped! It’s possible for people to lose this kind of weight within a couple of weeks if they implement the right plan.

      Check out this page on the 7 scientifically proven steps on how to lose weight fast. This may be a good page to recommend as a starting point and perhaps just say it’s something you have found interesting/ are considering trying. When other people that we know are trying live a healthier lifestyle it can often have a knock on effect.

      Alternatively try this one… 15 unusual ways to lose weight with exercise or dieting
      The whole focus is on creating these simple habits rather than making massive changes to our life in one go! 

      Take care and let us know how it goes 


  2. Hi Mike!
    Thank you for this amazing article ! I had a question about the videos : can we trust 100% this YouTube channel ? does she make the perfect poses with a “medical opinion” ? Or is there anything to rectify to make sure we do not hurt our back or any other part of the body ? 
    Thank you for your answer.

    • Hey Lauranne,

      If you combine the videos with the tips and alternative exercises then you can be fairly certain they are safe. It’s important to be careful the first time you try yoga poses and never force a stretch. 
      These exercises have been chosen especially with this in mind.

      Stretching the muscles is completely fine (breathing into your belly can help to release these muscles) but acute  pain at joints is never OK.

  3. This is a pretty helpful post for someone who wants to get started. I see those 30-minute workouts on YouTube and feel demotivated at the beginning of my weight loss journey.

    The poses mentioned here are decent and I would be able to do them in the mornings. It is a wonderful post, and would I see any difference in the first week if I do them consistently every day.

    • Hi Shrey,

      That’s the beauty of these poses! You’ll start to notice the difference pretty quick. Especially in how long you can hold the poses and how easily you can get into position.

      I’m glad it helps! 

  4. Metabolism is a key player in weight loss. It’s been said that drinking a lot of coffee can contribute to high cortisol levels. I can see how the relaxing movements and breathing in the yoga poses can help.

    But you mentioned running as a stress producer. How can running have the opposite effect in reducing stress?


    • Hey JR,

      Running typically increases the hormone “cortisol” which is also called the “stress hormone”. Some people can achieve a “runners high” but this only happens once you’re at a certain level of fitness. Running is not a “bad form” of exercise for everyone. But it certainly is not the best for people that are a bit out of shape and looking to lose weight.

      The increase in stress can make running feel like a chore and cause worse decisions for the rest of the day (such as food). Yoga reduces cortisol levels and therefore can help improve decisions for true rest of the day.

      Certain types of yoga even burns the same amount of calories as running.

      I hope that helps!



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