For this first installment, I’ve chosen a topic near and dear to my heart.
Yoga for the Full-Figured Body
I have been lean and full-figured and everything in-between. I’ve gone to yoga classes and stood in the furthest back corner of the room. At times I huffed and puffed. But always, I was self-conscious about how I looked, what I wore and who was looking at me.
In time, I learned that there was no “right way” to do a posture! The “right way” for me was to adapt postures to my body. Honoring my abilities and limitations was the single most important piece for getting value out of a yoga class. I learned that I could move slower at times and get full benefit for my body. I learned that I could lift my leg in a posture 6 inches instead of 12 inches and get the full benefit. I learned that if I looked inside myself and paid attention to my body/mind instead of being concerned about everyone else, that I got full value out of the class. In a short while, others like me may find the practice, easier, more flowing and most importantly, more satisfying.
Why is a special class necessary for the full-figured body?
Well, it’s not necessary for some but is necessary for those who struggle with self-consciousness, shame and discomfort working with thin lithe, young figures. There are also special needs that may not be appropriate for a thin student. A full-figured yogini may need more time to transition from posture to posture and may need to use props for support. Heavier people often have some health issues that need to be addressed in a yoga class, including breath awareness, lumbar back support and knee injuries.
“If you desire to go to yoga and go to a regular class, it might be too intimidating,” said Millie Miraglia of The Exercise Studio, offering fitness classes for the fuller figure.” The whole idea is to make the students feel comfortable so they can be in a yoga class.”
What can one expect in a Full-Figured Yoga class?
Most importantly, the environment should be non-judgmental and non-competitive, so one can relax and begin to cultivate self-acceptance. It should be gentler with extra time provided for rest periods. A variety of props should be provided and modifications offered for each body type. A student’s medical needs should be considered. Students should be encouraged to work at their own pace -- I invite my students to listen to the body’s whisper before it becomes a scream. In this way, there is far less chance of injury and much more opportunity to appreciate the richness of each posture and to experience yoga at one’s own level.
Beyond these considerations, are the regular benefits of yoga. Breath awareness and movement are essential for a healthier body. There is freedom and joy in breath and movement when done consciously. Increased flexibility, strength and endurance can grow in time. One can feel better mentally and physically, and feel more relaxed, energized and enlivened. My personal favorite benefit -- besides feeling great! -- is the group support that blossoms. Yoga is fun when done with kindness to oneself and others in the class.
“Ahimsa” –non-violence -- is one of the founding principles of yoga. For a yogi that means moving one’s body with awareness and acceptance so no harm is done. It also means being attentive to any inclination toward belittling thoughts directed at oneself or others. These thoughts can be replaced with loving-kindness, breath by breath.
I’ve included some resources for Full-Figured Yoga. Of course, check with your doctor first before starting an exercise program.
. One very popular DVD is Yoga: Just my Size with Megan Garcia. She is a plus-sized woman. I liked her book, Megayoga, but there is nothing like having a real live teacher to bring you into and out of postures, especially for new students.
Another popular DVD is Yoga for Round Bodies by two gentle, round gals.
For a live teacher and studio, you can check out The Exercise Studio at 2073 86th street 718 373- 3747.
I’d love to hear from you. Contact me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it , or call me at Bay currents at 347-492-4432.
Stay tuned for our next column – holistic dentistry!
Arlene Brenner M.S. is a Certified Kripalu Yoga teacher and a Certified Phoenix Rising Yoga Therapist. She has spent more than 25 years involved in holistic lifestyles in one form or another.
