Tips: Yoga Exercises For Fat Woman

Many people, especially women who generally feel 'inferior' with her extra-sized body. There is a myth that assumes that only a thin and flexible woman who can join a yoga practice. There may also a big woman who want to practice yoga but not confident to participate in exercises in fitness or yoga studio.

In doing yoga for a big woman, extra attention should be given to the joints of the body. Large joints of the body will experience more pressure in the foot, ankle and knee and therefore should exercise more 'gentle', don't join jumping or jerking movements.

In addition there may be some poses that must be modified to provide more space, especially on the abdomen and upper back, thighs and upper arms. Poses are modified by the use of assistive devices such as yoga straps, chairs, blankets, bolsters or blocks is very important to help those who have big body in yoga.

For those who feel uncomfortable when doing exercises directly on the fitness or yoga studio, follow this excercises which has been modified.

1. Paschimottanasana
Sitting with legs extending to the side make a little V shape, wrap the rope around both feet. Long, spine, bend from the hips and knees may bend slightly. With the help of hands beside your thighs, run your hands with the help of ropes. Hold for about 1 minute. Get out of the pose by slowly loosening the rope from hand.

2. Adho Muka Svanasana
Put the seat in front of a wall, then stood in front of the chair and place your palms shoulder width apart on a chair. Slowly walk backwards until you feel the lower back and hamstrings distretch long. Hold for approximately 30 seconds. Exit the pose by way towards slowly to the chair, then bend your knees slightly to return to the standing poses.

3. Bhujangasana
Standing in front of the wall with hands against the wall parallel to the shoulder. Go forward until the elbows bend slightly to the side. As I inhale, press your palms against the wall slowly opened the chest and discard the head and upper back towards the rear. Hold for approximately 30 seconds.

4. Balasana
Place two chairs facing each other. Sitting in a chair with feet slightly apart to form V. Place your hands in front seats that long, spine and slowly bend forward. Holder may place the forehead on a chair or on a pile of palm. Hold for about 30 seconds - 1 minute.

5. Bharadvajasana
Sitting beside a chair with your feet hip-width soles of the feet touching the floor. Inhale the spine long, then slowly turned around to the right and place hands on each side of the chair. Breathing normally hold poses approximately 15-30 seconds. Back facing front, seated facing the other direction and repeat the spin to the left.

6. Viparita Karani
Sleeping on the floor with legs bent and attached to a wall. Slowly straighten your legs towards the top is still resting on the wall. Breathing normally hold poses approximately 3-5 minutes. Out of the pose slowly by bending your legs one by one down, tap your feet and sliding backward down the body, dispose of the body to one side and get up slowly from the side.