Beginning Yoga For Obese At Home: Benefits, Poses, and Retreat
A 2022 report by the WHO states that 2.5 billion adults around the world (18 years and older) are overweight. 890 million of these are living with obesity. Many of them are looking for ways to overcome it. One method that has proven its power quietly is beginning yoga for obese individuals.
Yes, yoga… The ancient practice where you stretch, breathe deeply, and move body with mindful control. It looks gentle but know that you’re just looking at the surface. Take a deep dive and you’ll notice how it has been supporting weight management, flexibility, balance, and mental well-being.
Still, many people feel hesitant to start. They often wonder:
- Is it safe for them?
- If yes, which poses to practice?
- Are there supportive retreats designed for beginners?
In this blog, Ekattva Yogshala will tell you everything aboutstarting yoga for obese beginners at home. Our goal is to make your first steps into yoga simple, safe, and encouraging. Before we discuss poses and retreats, let’s understand why you should be adding yoga to your routine in first place!
What Are Benefits of Beginning Yoga For Obese?
We understand that right now, the idea of practising yoga seems intimidating. But hey, just look past the imaginary monster you’ve built around the first step. Saw those physical and mental benefits? Good.
For those who haven’t, let us tell you why yoga can be advantageous even for obese beginners:
Improves flexibility and mobility
People with obesity tend to experience constrained movements in their day-to-day activities. Yoga helps them loosen their tight muscles and joints. Making them more flexible. With time, basic activities like bending, walking, or climbing stairs become much easier and more comfortable.
Supports healthy weight management
Although yoga is not an extremely as intense as some workouts, it does burn calories and encourages being conscious of your body. Meditative exercises will enhance metabolism, healthy eating habits, and support gradual and safe weight management.
Reduces joint pressure and pain
Excessive body weight exerts a lot of stress on the joints. Particularly on knees, hips and lower back. Gentle yoga movements will support your muscles and improve alignment. These will alleviate joint discomfort and stiffness.
Builds strength safely
Yoga employs your body’s weight to build muscle strength. Poses, even beginner ones, assist in engaging core, leg, and upper body muscles. This progressive strengthening supports better posture and overall physical stability.
Enhance balance and coordination
Being overweight may also lead to loss of balance. Yoga poses train your body to stabilise itself. It will learn to coordinate better. There will be fewer chances of falling or injury in the day-to-day activities.
Improves breathing and lung capacity
Breathing exercises, also called Pranayama, are an important component of yoga. They can increase lung volume, oxygenation and respiratory performance . Thus, raising energy levels and endurance.
Reduces stress and emotional eating
Many individuals with obesity also face stress, anxiety, or emotional eating on an everyday basis. Yoga promotes stress relief and consciousness. Helping practitioners deal with stress in healthier ways.
Boosts confidence and mental well-being
As flexibility, strength, and mobility improve, a positive change of self-confidence usually takes place among the practitioners. Yoga fosters a supportive connection between the mind and the body. You will feel more comfortable and empowered in your journey to wellness.
Don’t forget to check out these resources:
Is learning yoga online worth it
Yoga anatomy in 200-hour ytt
Syncing breath and movement in yoga practice
What Are Beginner's Yoga Poses For Obesity To Practice At Home?
Now that you know about the benefits, it’s finally time to address the second question - what poses to perform? If you look around the internet, you’ll find there are hundreds of poses listed on different websites. Totally Overwhelming.
Good news? You don’t have to master all of them. We have prepared a list that can be practised consistently. You will be able to make a meaningful difference:
Sun salutation
Also called Surya Namaskar, it is a yoga sequence well known in the traditional yoga practice. Created from ancient Indian yogic traditions, sun salutation is designed to pay tribute to the sun as a symbol of life and energy. The sequence consists of several poses that aid in warming up, increasing flexibility and stimulating blood circulation.
Performed by an obese beginner at home and they can end up activating their muscles, increasing metabolism, and enhancing general mobility.
How to perform:
Stand straight with palms facing each other at your chest.
Bring your arms over your head and reach to your feet.
Step one leg backwards into a lunge. Then take a step into plank position and downward dog.
Slowly reverse the sequence and do it again with controlled breathing.
Warrior Pose
Warrior Pose a.k.a Virabhadrasana was named after Virabhadra - a legendary hero of ancient yogic mythology. The posture is one of strength, stability and purpose. It has been practised throughout centuries for forming better stamina and solidarity within the body.
For obese individuals sitting at home, Warrior yoga pose will be beneficial as it can strengthen their legs, open their hips, and improve their posture. You will feel more confident while going through strong, balanced positions.
How to perform:
Stand with your feet wide apart.
Rotate one foot outward and bend the knee of the leg while keeping the other leg straight.
Extend your arms laterally at the level of your shoulders and look over the hand in front of you.
Hold the pose for several breaths and then change sides.
Bow Pose
Dhanurasana got its name after making yogis bend their bodies in a shape that resembles a bow being drawn. A classical backbend, it is highly practiced to stimulate digestive organs and open chest. This position is particularly useful for improving spine flexibility and back muscles.
How does it help you deal with obesity, you ask? By stimulating metabolism and improving posture. You combat long hours of sitting.
Lie flat on your stomach.
Bend your knees and bring your hands behind you. Hold the ankles.
Lift your chest slowly. Make sure your thighs are off the floor. Draw your legs up.
Keep your gaze forward. Breathe steadily while holding this position.
Angle Pose
This next beginner-friendly yoga pose for obese people is a classic standing pose that dwells on establishing body length and stability. Extended side angle pose has long been used in yoga to improve flexibility, leg strength, and stretchiness of your torso sides.
For beginners with obesity, it aids in enhancing balance, loosening tight hamstrings, and hips which are often areas of stiffness.
How to perform:
Stand with your legs wide apart.
Bend a knee and bring your elbow down towards the knee, keeping the other arm stretched over your head.
Keep your chest open and your gaze either upwards or forward.
Hold the position for a few breaths and then change sides.
Chair Pose
Utkatasana, also referred to as Chair Pose, strengthens the lower body, all while making it enduring. Traditionally practised in most yoga sequences, it is the best way for building stability and balance in a manner where it involves large muscle groups.
You can make your thighs, glutes, and core stronger. Your body will be more aware.
How to perform:
Place yourself straight with feet hip-width apart.
Keep your arms up in the air and shape up your knees in a way that you’re sitting on an imaginary chair.
Keep your back straight and chest lifted.
Hold the posture for a few breaths. Make sure your weight is stationed on your heels.
Cobra Pose
Our list of best beginner yoga poses for obese people will be considered incomplete without discussing cobra pose. Also called Bhujangasana, it is inspired by the cobra raising its hood. It can make your spine stronger, opens chest and stimulate abdominal organs.
Talking further about its benefits for obese beginners, cobra pose can help with correcting posture, stretching abdominal muscles, and alleviating lower back tension caused by prolonged sitting.
How to perform:
Lie down on your stomach with palms under your shoulders.
Press your hands softly into the floor and then lift your chest upward while keeping your hips firm.
Your elbows should be slightly bent and your shoulders relaxed.
Stay in the position for a few breaths before slowly lowering down.
Join Ekattva’s Online Yoga For Everyone Retreat
Starting yoga on your own can be overwhelming. Like stepping into a forest without a navigator. Sure, you know where to go (towards health and balance) but the path can be confusing. This is exactly why guided support makes a difference, especially for beginners.
Ekattva Yogshala’s online yoga for everyone retreat is designed to make yoga not just approachable but also supportive and comfortable. No matter what body type and experience level you have, you will not feel out of place. Our highly experienced teachers will help you learn yoga at your own pace.
Divided into 21 sessions, our 40-minute-long retreat involves gentle warm-up movements together, easy Hatha postures, and sun salutes. Helping you build a routine that supports flexibility, relaxation, and overall well-being. Obesity? Say goodbye to it!
Online yoga for everyone retreat only US$180 (can be paid in 3 easy payments). Book your seat and get a taste of flexibility, strength, and calm by learning yoga online in our classes!
Reach out to us at info@spiritualpunditz.com with any questions.
We are also popular for these programs:
Hatha yoga teacher training certification
Pranayama and Meditation Teacher Training
