I don’t know about y’all, but I’m SOOO over going to yoga classes where the instructor moves way too fast, doesn’t offer modifications, or simply doesn’t create a welcoming space for plus-size bodies. It’s frustrating! Yoga should be accessible to everyone, regardless of size, flexibility, or fitness level. It’s about connecting with ourselves, not struggling to keep up with some unrealistic ideal.
So, let’s talk about a few simple, empowering ways to adapt yoga to fit your body and your needs. If you’re tired of trying to fit into a yoga mold that doesn’t work for you, these tips can help you reclaim your practice and make it feel supportive and enjoyable.
1) Ditch the “Right Way” Mindset
Forget what anyone says about the “right” way to do a pose. What’s right for your body may not look like the next person’s pose—and that’s perfectly fine. Yoga isn’t about achieving some perfect shape; it’s about finding a place where you feel strong, balanced, and comfortable. So, the next time you’re in class (or on your mat at home), let go of any idea of how a pose is “supposed” to look. Focus on how it feels instead. Does it feel good, stable, and kind to your body? That’s the right way for you!
2) Listen to Your Body’s Cues
Your body is constantly giving you feedback. Learning to listen to those cues is one of the most powerful ways to make yoga work for you. If a pose doesn’t feel quite right, don’t be afraid to adjust. Maybe that means widening your stance, lowering a knee, or skipping a certain pose altogether. The beauty of yoga is that it’s a personal practice; you get to decide what feels right. Trust yourself to find the alignment that supports you best.
3) Embrace Props—They’re Your Best Friend!
There’s no rule that says you have to become a human pretzel to practice yoga. Props like blocks, straps, rolled up blankets and bolsters can make poses more accessible and help you find ease in your practice. Don’t hesitate to reach for a block to bring the ground closer in forward folds or lunges, or use a strap if your arms don’t quite reach in a certain pose. Using props doesn’t mean you’re taking a shortcut; it means you’re making the practice truly work for you. Embrace them and let them support your journey!
Additional Tips for a Body-Positive Yoga Practice
Here are a few more tips for adapting yoga to fit your needs and goals:
Modify without Shame: Modifications aren’t “cheating”; they’re a tool for making yoga accessible and enjoyable. Modify freely, and remember that each adjustment brings you closer to a version of the practice that respects and celebrates your body.
Find Your People: Look for inclusive classes, teachers, and communities where all bodies are celebrated. Being in a space that values diversity can make a world of difference in how you feel during your practice. I recommend the following Size-incluse teachers to help deepen your practice:
Take Breaks When Needed: There’s no need to power through every flow. Pause, take a child’s pose, or skip a sequence if your body is asking for rest–and remember Chaturanga is ALWAYS OPTIONAL! This is your practice, and honoring your body’s needs is a powerful form of self-care.
Make Space for Self-Compassion: Yoga isn’t about competition or comparison. On the mat, give yourself permission to embrace each moment with self-compassion, and celebrate every step of your progress, no matter how it looks.
Yoga that Fits You
Yoga is a tool for building strength, balance, and resilience, both mentally and physically. But more than anything, it’s about tuning into yourself and creating a space where you feel safe, empowered, and supported. So, let’s set aside all those “shoulds” and “right ways” and make space for yoga that honors every part of you. At the end of the day, the most important thing isn’t how a pose looks—it’s how it feels in your body. Embrace the props, trust your instincts, and take each pose at your own pace. Yoga is here for you, just as you are.
Love Always
Kristina
Comments