Yoga For Overweight Beginners [Tips & How To Get Started]

If you have always wanted to try yoga but get cold feet because you are not in shape or feel embarrassed, you’ll be pleased to discover that your weight does not have to be an impediment to participating in this remarkable type of exercise. That said, find out how you can get started immediately by following our helpful tips on yoga for overweight beginners.

Yoga is a scientific system of mental and physical practices. Each one is designed to help us reach our maximum potential and enjoy better health and greater happiness.

Don’t let your level of physical fitness and your weight stop you from participating in yoga and enjoying its many benefits. Yoga is a gentle and basic type of exercise that is ideal for plus-size people. So let us show you how you can get started today.


  • Can Plus Size People Do Yoga?
  • How To Start Yoga When Overweight
  • Yoga Tips for Overweight Beginners: Getting Started
  • Will Yoga Help Me Lose Weight?
  • Yoga for Plus Size People Offers Many Benefits
  • How to Stay Motivated As An Overweight Yoga Beginner?
  • More Online Resources For Plus Size Yoga
  • Taking the Next Step
  • Final Thoughts

Can Plus Size People Do Yoga?

In spite of what you may have heard, yoga is perfect for everyone, not just those who are thin and fit. In fact, the advantages of yoga for overweight beginners are exactly the same as they are for someone who has reached his or her ideal weight or who has been thin for a lifetime.

However, if you are like most people who are carrying some extra pounds, you may feel a bit depressed at the thought of attending a yoga class with a group of skinny minis. This is completely natural since no one wants to stand out in a negative way. Fortunately, it is easy to eliminate this obstacle and ultimately reap the full benefits of participating in yoga.

So, to answer the question “can overweight people do yoga”? Absolutely!

How To Start Yoga When Overweight

Some of the alternatives to attending yoga classes include working out at home. Because yoga does not require any special equipment other than comfortable clothing and a thick yoga mat, you can easily work through a routine in the privacy of your own home.

This eliminates the embarrassment you might feel when in the presence of others and allows you to relax as you learn. In addition, with no self-consciousness, you can fully concentrate on completing each movement correctly and master the routines with no distractions.

yoga classes for fat people

Another option you may find appealing is to take yoga classes for overweight beginners. With this option, you don’t have to worry about feeling out of place or ashamed, as you are surrounded by people with similar challenges who have the same goals. Such an atmosphere can also be very encouraging, as you can help to motivate others and accept support from them in return.

A helpful tip when looking for classes in your area might be to search “fat yoga classes town state”. Of course, make sure to replace “town and state” with your location.

Yoga Tips for Overweight Beginners: Getting Started

Now that you have made a decision to take the plunge and enjoy yoga for overweight beginners, here are some suggestions you will find helpful to get you started.

Start Slow

Always begin with slow, basic movements. Never try to do too much all at once or you may become overwhelmed and discouraged. Additionally, you may overdo it and inadvertently strain or stress a joint or muscle.

Extra-thick Yoga Mat

Always choose an extra thick yoga mat. Try to find a mat that is up to one inch thick, as this will help protect your joints and keep you more comfortable as you go through the movements.

Trust me when I say if you’re not comfortable or your knees or elbows are hurting when performing yoga exercises you will most likely lose interest and quit.

I have a list of hard-to-find extra thick and up to 1″ thick yoga mats you can find on Amazon that can help with this. Or check out my latest find, ProsourceFit 1″ Yoga Mat below (or to the right).

Retrospec Solana 1″ Yoga Mats

Comfortable Clothing

Wear loose-fitting clothes so that you can do all the motions without restriction. This is one time you don’t have to worry about fashion, as no one expects you to be dressed up when exercising.

Here is a great video to watch that is inspirational and shows that you are not alone. There are other overweight people successfully taking part in yoga exercise and enjoying it on top of that. The below video is titled “Gentle Yoga for Bigger Bodies” and demonstrates a plus-size beginner workout you may enjoy trying out yourself.

Take a look at some great workouts for plus-size beginners.

Gentle Yoga for Bigger Bodies

Will Yoga Help Me Lose Weight?

Though certain yoga exercises can be beneficial for losing weight by raising your heart rate and boosting your metabolism, it is not the most effective means of losing weight.

If losing weight is your primary goal, limiting your caloric intake and frequently engaging in cardio exercises such as using a treadmill, recumbent exercise bike, or even just a 20-minute walk outdoors is far more effective at burning extra calories.

With that said, yoga is a great way to feel better about your body, find inner peace, reduce stress, boost your self-esteem, and increase flexibility to help prime your body for more advanced aerobic exercises going forward.

Yoga for Plus Size People Offers Many Benefits

Yoga is a great choice of exercise for overweight people. Many of the benefits are particularly helpful for those who are carrying extra weight. The following are just some of the advantages associated with this type of work out:

  • Increased balance and flexibility
  • increased metabolism & weight loss
  • Improved sleep
  • Reduced anxiety and stress
  • Better circulation
  • Increased energy & vitality
  • Helps the lymphatic system which fights infection
  • Increases mental clarity & focus
  • Positive attitude
  • Can help lower blood sugar
  • Releases tension
  • Helps with digestion
  • Increased self-esteem

Additionally, research indicates that yoga can promote weight loss, boost your metabolism, and even help you build muscle.

Beginner yoga for overweight people is also an ideal choice if you want to strengthen your joints and your heart.

How to Stay Motivated As An Overweight Yoga Beginner?

Because you are making a long-term commitment and want to stay on course, you probably realize that motivation is very important. Nevertheless, most people would agree that beginning a new exercise program is relatively easy, but staying engaged and refusing to give up are sometimes quite challenging.

yoga for bigger bodies

Track Your Progress

One particularly effective way to stay motivated is to start tracking your progress immediately. This can be as simple as making a checkmark in a notebook or on your phone’s calendar every time you successfully complete a workout. Being able to look back at each small victory is very satisfying and can motivate you to keep going and set higher goals.

Reward Yourself

You should also reward yourself occasionally when you reach a specific fitness goal. Even simple things like buying a new workout outfit or enjoying a cup of gourmet coffee can help keep you inspired.

Set Realistic Goals

Being realistic is also important. If you set impractical goals or have unrealistic expectations of yourself, you are far more likely to give up early than if you take the attitude of “slow and steady wins the race.”

Join Online Communities Or Social Networks

You may also wish to consider joining an online community or social networking site where you can get support from other individuals who are trying to live healthier lifestyles and enhance their level of physical fitness. Research has proven that you are three times more likely to reach your goals if you get this type of support.

More Online Resources For Plus Size Yoga

Getting involved in an online community for plus-size yoga beginners has many benefits. You can share your thoughts with other members or maybe even make friends with individuals that have similar interests. Many communities also have professionals who can guide you and give you valuable information and tips for yoga beginners.

If an online community is not for you, then maybe try following a popular social network group or member on Facebook.

With that said, let me give you a few online resources I have found that offer friendly online communities, coaching, free video classes, and instructional videos you may be interested in joining or following.

1. Do Yoga With Me

DoYogaWithMe is my favorite starting point for beginners as they have a huge following and just about everything you would ever need from a yoga community.

You can go to their “Classes” section and select “Style: Plus Size Yoga” and find a huge selection of plus-size yoga classes for beginners. There is plenty to watch for free, but with a membership, you have access to so much more.

They also have a Facebook account and a Youtube channel where you can search their video archive or join an occasional Livestream event. And if you’re lucky, they may even have one of their week-long retreats in your area.

2. Body Positive Yoga

Amber Karnes has a Facebook page with over 20,000 followers where she shares many helpful posts but also has a good selection of yoga videos you can watch for free. Additionally, her website also offers many classes and online services with a subscription.

3. Curvy Yoga

Curvy Yoga is very popular across the country and if you’re lucky you may even find a class nearby. Simply use their search tool by entering your state to find classes near your city.

Taking the Next Step

After enjoying the numerous benefits of yoga for overweight beginners, you will have more confidence in yourself and may find that you are inspired to start walking, join a gym or participate in an aerobics class. All of these are great options to continue on in your quest for a happier, healthier life.

Consider asking someone you met in your yoga class to join a fitness center with you and be your workout partner. If your budget allows, you may also want to schedule a few personal training sessions to ensure that you continue to set appropriate goals for the future.

Final Thoughts

Fortunately, your level of physical fitness and your weight need not stop you from participating in yoga and enjoying its many benefits. Everyone has to start somewhere, and yoga is a gentle, basic type of exercise that is ideal for plus-size people.

So don’t let your weight and size get you down and start your journey with yoga for overweight beginners.

Don’t procrastinate and let second thoughts stop you from enhancing your life. Rather, make the addition of this exercise a priority and enjoy the many ways it will improve your life.

I hope these beginner yoga tips for plus-size people have helped you feel more comfortable about yourself and increased your motivation enough to get you started. Yoga is the perfect exercise for any body type – especially beginners wanting to exercise to get healthy and fit again.

Finally, always check with your doctor before starting any new diet or exercise routine.