3 Yoga Asanas For Big Bodied Beginners(2023)


1. Cat and cow asanas (marjaryasana and bitilasana)
Marjaryasana/bitilasana or the cat/cow pose is a fusion of two stretches that warms up the spine. It has the following benefits for big-bodied women:

Cat cow pose. 
  • It increases flexibility
  • Relieves menstrual pain
  • It strengthens the spine
  • It stretches the hips, abdomen, and back
  • Massages and stimulates organs in the belly

2. Triangle posture (trikonasana)
This posture opens up the fourteen major joints of the body. It maintains a perfect harmonious balance giving the body a perfect toning and strengthening.

  • It stimulates and improve the function of blood through the entire body.
  • Strengthens and stretches the hips, back, arms, thighs, and leg.
  • Reduces blood pressure, stress, and anxiety.
  • Cure indigestion.
  • Gives flexibility to groins, hamstrings, and hips.
  • Calms the mind.
  • Stimulate the function of the kidney.
  • Helps to tone stomach and thighs.
  • Improves balance and increases concentration.

3. Camel pose (ustrasana)
This posture opens up the hips and squeezes the butt. It also gives a proper toning. Some of its other benefits includes:

  • Reduces fat on thighs
  • Opens up the hips, stretching deep hip flexors
  • Stretches and strengthens the shoulders and back
  • Expands the abdominal region, improving digestion and elimination of waste
  • Improves posture
  • Opens the chest, improving respiration
  • Loosens up the vertebrae
  • Relieves lower back pain
  • Helps to heal and balance the chakras
  • Strengthens thighs and arms
  • Improves Flexibility, especially in the spine
  • Stimulates endocrine glands
  • Releases tension in the ovaries
  • Stretches the ankles, thighs, groin, abdomen, chest, and throat
  • Cures constipation
  • Tones organs in the abdomen, pelvis, and neck area
  • Compliments overall health and well-being

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