It’s safe to say that yoga has come a long way since its origins in India, circa 3000 BC — not only is it wildly popular on social media sites like Instagram and YouTube, but there’s even such a thing as baby goat yoga (and kitten yoga, and puppy yoga)!

If you’re a plus-sized aspiring yogi, you may feel a twinge of FOMO every time you stumble across another IG post hashtagged #namaste. Think you’re not skinny enough, flexible enough, or fit enough to get your downward facing dog on?

Think again. 

Plus size yoga is not only possible, it’s potentially life-changing. Read on to learn why this ancient practice is one of the best ways to unite body, heart, and soul.

Yoga Benefits Mind and Body

All forms of exercise will benefit your emotional well-being and your physical health.

But yoga puts special emphasis on the notion that everything is connected: breath, movement, the mind’s intelligence and the body’s intelligence, the spiritual and the physical realms. 

You can choose a yoga practice that is more meditative and restorative in nature or one that challenges and develops your strength, balance, flexibility, and stamina. It depends on your interests, your needs, and your mood at the moment. 

Misconceptions About Yoga

The popular perception of yoga is that it’s only available to certain people: those who are already slim and fit, incredibly flexible, and focused enough to hold poses for long periods of time.

Additionally, the stereotype of the modern-day yogi is often female, white, and wealthy; she looks so good in her designer athleisure wear that she can easily stop by Starbucks after class and not look out of place.

In truth, yoga is for everybody: any gender, any skin tone, any fitness level.

One aspect of this practice that many yogis adore is its accessibility. Yoga can be practiced anywhere — on a $200 mat or one that costs $15 at Target, or even on a towel or rug. You can improvise when it comes to props, before investing in blocks, straps, or bolsters. 

It isn’t necessary to have special leggings or sports bras (although fitted but still comfortable clothing is your best bet, lest your t-shirt flop over your face in inverted poses).

Plenty of yogis, even experienced ones, get red-faced, short of breath, and impatient as they push themselves to achieve their goals. 

Types of Yoga

Another aspect of yoga that makes it open to everyone?

The fact that there are so many different styles. Hatha, Iyengar, Bikram, Kripalu, Kundalini, Ashtanga, Vinyasa, Yin…these are just a smattering of the kinds of yoga out there.

Of course, this wide variety can also be intimidating.

One way to explore them before you commit to a public class or a series of private lessons is through YouTube videos. Search for beginner-level practices, bookmark a few that look interesting, try them one by one, and see what you think of each style.

Yoga for Weight Loss

One of the most common questions aspiring yogis ask is whether or not it’s possible to lose weight with yoga. There’s no clear cut answer, as so much depends on the style you choose, your nutritional habits, and the other types of physical activity you engage in. 

Gentle, restorative yoga poses may feel more akin to a moving meditation, and therefore offer little to no weight loss benefits. On the other end of the spectrum, a vigorous Ashtanga or Vinyasa practice will definitely make you work up a sweat — and likely shed some pounds in the process (unless, of course, your post-yoga protein snack is an entire meat-lover’s pizza).

That said, many people, particularly those who don’t consider themselves athletic, discover that they enjoy yoga more than other types of exercise. In some cases, the holistic approach and emotional boost that yoga provides, keeps them coming back.

Others like the fact that it’s not competitive and can be practiced in the privacy of their own home.

Whatever the reason, these folks find that it’s easier to move their bodies on a regular basis thanks to yoga. And that translates to an improved relationship with, and even craving for, physical exercise.

Before you know it, you’ll be holding planks effortlessly, flowing with finesse, and hankering for HARD yoga.

At-Home Practice, Public Class, or Private Lessons?

We’ve talked a bit about at-home yoga practice, whether it’s following yogis on YouTube, subscribing to a membership site, or using DVDs or even phone apps.

The advantages to this approach are easy to understand, especially for plus size yogis who are self-conscious about their body, ability, or beginner status.

A home yoga practice is private. You can go at your own pace, and you can tailor your daily practices to your mood and energy level. Lastly, the investment of time is minimal since there’s no traveling to a gym or studio. 

One possible disadvantage?

You might not feel confident that you’re doing the poses correctly or achieving the proper alignment. Until you have practiced enough to gain that confidence, it could be worth your while to have a professional right there in the room with you.

A good yoga teacher can adjust your posture, give you personalized tips to help you find alignment, and otherwise guide you on this journey. 

If you aren’t comfortable in a public class, that’s OK!

Opt for a few private or semi-private lessons. That way, you can get the foundation you need to pursue a more advanced yoga practice, either in a class or at home.

Plus Size Yoga: A Positive Experience with No Pressure

Lastly, a word of encouragement: don’t let anyone tell you that yoga isn’t for you.

While it’s true that there are some classes, videos, or styles that are above your pay grade — for now — all it takes to find a good plus size yoga experience is an open mind and a little experimentation. 

Try different teachers and types of yoga, and don’t get discouraged if your body doesn’t move quite like others’, at first. It’s important to acknowledge where you are now. But also know that once you find the right practice and get into your yoga groove, you will start to reap the many benefits of these ancient mind and body-improving movements.

Interested in learning more about hot yoga? Check out this article!