Some yoga poses may be difficult for overweight people, so practicing poses that use supportive props can help avoid extra strain on the joints. Advancing the yoga practice slowly and paying special attention to your breath will assist in avoiding injury. As with any new exercise routine, consult your doctor first.
Basic Relaxation Pose
While lying down, place your calves and feet on the seat of a chair. Place your head on a pillow and relax the arms out naturally to the side. You may place a sandbag on the eyes and abdomen for additional relaxation. Stay in the pose for 15 to 20 minutes and gently exit the pose by rolling to one side.
Simple Supported Backbend
To perform a simple supported backbend, you will need a yoga bolster and a blanket. While lying on your back, place the bolster on the lower back and a rolled-up blanket under the neck. Bend the knees and relax the arms to the sides. Stay in the pose for two to four minutes. This pose will safely prepare the body for more advanced backbends.
Forward Bend
Forward bends reduce depression, relieve fatigue and regulate blood pressure, according to yoga master B.K.S. Iyengar. Forward bends can be difficult for heavier people, but using a chair for assistance can make the pose more comfortable. While in a standing position, bend forward and rest the arms on the back or the seat of a chair. Focus on lifting the pelvis upward for a deeper stretch. Hold for one minute, rest and repeat twice.
Paripurna Navasana
Paripurna navasana, or complete boat pose, is performed using two stools or chairs. Place one chair or stool against a wall and the other 2 to 3 feet in front of it. Sit between the stools, resting the back against the stool supported by the wall. Lift your legs onto the other stool, keeping them straight. The body should form a V-shape. Hold for one minute, working up to five. According to Iyengar, this pose increases the body's metabolic rate.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Relax and Renew"; Judith Lasater, Ph.D., P.T.; 1995
- "Yoga as Medicine"; Timothy McCall, M.D.; 2007
Member Comments