Yoga is a powerful practice that promotes physical and mental well-being. Regardless of body size or shape, anyone can reap the incredible benefits of yoga. In this article, we’ll explore ten plus size yoga poses specially curated for beginners with full-bodied physiques. Embrace your journey into yoga and find harmony between mind, body, and soul. These poses are suitable for all, so let’s embark on this transformative experience together1. Mountain Pose (Tadasana)

Plus Size Yoga

The Mountain Pose is the foundation of all standingplus size yoga poses. Stand tall with feet together, arms relaxed by your sides, and palms facing forward. This pose improves posture, balance, and focus. Inhale deeply and exhale slowly, finding your center. Hold for 5-10 breaths and feel the connection between the earth and your body. Yoga Blocks These blocks help with alignment and provide support for modified poses.

2. Child’s Pose For Plus Size Yoga

A soothing and restful pose, Child’s Pose is perfect for relaxation and gentle stretching. Begin on your hands and knees, then sit back on your heels, extending your arms in front of you. This pose stretches the back and hips and can be a great starting point to ease into a yoga practice.

3. Downward-Facing Dog For Plus Size YogaPlus Size Yoga

Downward-Facing Dog is an essential pose that strengthens the entire body while stretching the back, hamstrings, and calves. Begin on all fours, then lift your hips up, forming an inverted “V” shape. Press your palms firmly into the mat, engage your core, and relax your neck. Hold for a few breaths, feeling the rejuvenation. Yoga Strap Improve your flexibility and stretch safely with a durable yoga strap.

4. Warrior II (Virabhadrasana II)

Warrior II is a powerful standing plus size yoga pose that enhances strength, stability, and concentration. Step your feet wide apart, turn your right foot out, and bend your right knee while extending your arms parallel to the ground. Gaze over your right fingertips and sink into the pose, feeling the energy and determination of a warrior.

5. Tree Pose For Plus Size Yoga

Tree Pose is a graceful balance plus size yoga pose that cultivates focus and stability. Stand tall and shift your weight onto one leg, then place the sole of the opposite foot on your inner thigh or calf. Keep your hands at heart center or extend them overhead like branches. Find your balance and embrace your inner tree. Yoga Bolster A bolster allows for deep relaxation and restorative poses.

6. Cobra Pose

Cobra Pose is a gentle backbend that strengthens the spine and opens the chest. Lie on your belly, place your palms beside your shoulders, and lift your upper body, keeping your lower body grounded. Relax your shoulders and gaze upwards. Cobra Pose instills confidence and vitality.

7. Bridge Pose

Bridge Pose, also known as Setu Bandhasana, is a deeply rejuvenating and heart-opening yoga posture that brings numerous benefits to the body and mind. This asana effectively stretches and energizes the chest, neck, and spine, helping to release tension and promote flexibility in these areas.To practice Bridge Pose, start by lying on your back on a comfortable yoga mat or a soft surface. Bend your knees and position your feet firmly on the ground, hip-width apart, ensuring that your ankles are directly below your knees. Yoga Pants Find comfortable and stretchy yoga pants that accommodate plus sizes.

8. Seated Forward Bend For Plus Size Yoga

The Seated Forward Bend, commonly known as Paschimottanasana in yoga, is a tranquil and meditative pose that offers a myriad of benefits for the body and mind. To perform this asana, begin by sitting on the floor with your legs extended straight in front of you. Ensure that your spine is upright and aligned, creating a solid foundation for the pose.

Take a deep and nourishing breath, filling your lungs with fresh air, and as you exhale, gracefully extend your arms forward, aiming to reach your feet or grasp your ankles.

9. Extended Triangle Pose

Extended Triangle Pose is a revitalizing standing pose that strengthens the legs and stretches the sides of the body. Step your feet wide apart, extend your arms, and reach toward your right foot while keeping your left arm pointing upwards. Feel the lengthening of your torso and the activation of your core. Yoga Mat A high-quality and non-slip yoga mat provides a comfortable surface for your practice

10. Corpse Pose For Plus Size Yoga

Corpse Pose, also known as Savasana, is a vital and profoundly relaxing plus-size yoga pose that serves as the ultimate culmination of your plus size yoga practice. This pose offers an incredible opportunity for the body and mind to fully absorb and integrate all the positive effects of your yoga session, leaving you feeling completely rejuvenated and at peace.

To perform Corpse Pose, find a comfortable space and lie flat on your back with your legs extended and slightly apart, providing ample room for your body to fully relax. Place your arms gently by your sides, ensuring your palms face up, fostering an open and receptive posture.


Embarking on a yoga journey as a full-bodied beginner can be both empowering and transformative. The ten plus size yoga poses mentioned above offer a well-rounded practice, nurturing the mind, body, and spirit. Remember, yoga is not just about physical postures; it’s about finding balance, acceptance, and inner peace. Embrace your journey and witness the positive impact yoga can have on your life.


Can plus-size individuals practice plus size yoga?

Absolutely! Yoga is for everyone, regardless of body size or shape. It offers numerous physical and mental benefits to all practitioners.

Are these poses suitable for beginners?

Yes, the selected poses are beginner-friendly and suitable for full-bodied individuals who are new to yoga.

Can plus size yoga help with body confidence?

Yes, plus size yoga promotes self-acceptance and body awareness, leading to increased body confidence and self-esteem.

How often should I practice these poses?

Consistency is key. Aim for at least three sessions per week to experience noticeable improvements.

Can yoga assist in weight management?

While yoga is not primarily a weight-loss exercise, it can support overall well-being, which may indirectly contribute to weight management.

Can I modify poses to suit my needs?

Absolutely! Yoga encourages modifications to accommodate individual needs, ensuring a safe and comfortable practice.



My name is Paul Miller - fitness freak by choice. I intensively study and write about nutrition and health related topics. After reading and researching intensively on human health, I aspire to proliferate the wisdom that I acquired in a simple way.

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