11 Yoga Moves That Will Make Plus-Size Women Feel Empowered and Strong!

If yoga feels intimidating, you’re not alone. Many plus-size women and beginners hesitate to step on the mat, thinking it’s not for them. The good news? Yoga celebrates all shapes, sizes, and skill levels.

Whether you’re building strength, boosting flexibility, or simply looking for calm, these 11 yoga poses are here to guide you. Easy to follow and incredibly empowering, they’re tailored for comfort and growth.

By the end of this list, you’ll feel confident and ready to embrace your yoga journey with a sense of ease and joy. Let’s get started!

1. Gentle Sweep Pose (Swan Dive)

The Swan Dive is a graceful movement that promotes flexibility and coordination. Start with your knees slightly bent, sweeping your arms overhead with fingers spread wide. As you exhale, hinge at your hips and lead with your chest, sweeping your arms outward like wings as you fold forward.

2. Standing Tall Pose (Mountain Pose)

The Mountain Pose is the foundation of many yoga practices. Begin by standing with your feet either hip-width apart or closer, ensuring stability and comfort. Keep your knees slightly bent and distribute your weight evenly across both feet. Engage your core muscles and lengthen your spine.

Allow your arms to rest naturally at your sides while you roll your shoulders up, back, and down. Focus on your posture and imagine a straight line running through your ears, shoulders, hips, and ankles. This pose may seem simple, but it’s excellent for improving balance and building awareness of body alignment.

• Tips:
  • Stand near a wall for support if needed.
  • Close your eyes and take a few deep breaths to enhance focus.
  • Visualize roots growing from your feet to help with grounding.

This motion should feel fluid and natural, allowing your body to transition smoothly. It’s an energizing pose that also stretches the back and hamstrings.

• Tips:
  • Engage your core for added stability.
  • Keep your knees bent to avoid strain on your back.
  • Move slowly and with control to prevent dizziness.

3. Relaxed Forward Bend (Forward Fold)

In the Forward Fold, allow your upper body to drape over your legs, letting your head hang freely. Keep your knees bent to protect your lower back, and reach your arms toward your shins, ankles, or the floor.

This pose promotes relaxation and gently stretches the hamstrings, calves, and lower back. Focus on releasing tension from your neck and shoulders while maintaining steady breathing.

• Tips:
  • Use yoga blocks under your hands if you can’t reach the floor.
  • Keep your neck relaxed to avoid tension.
  • Sway gently side to side to deepen the stretch.

4. Supported Low Lunge (Kneeling Lunge)

Step one foot forward into a lunge position, keeping the other knee grounded. Ensure that your front knee aligns directly above your ankle, creating a 90-degree angle. Push your pelvis forward gently to stretch your hip flexors and thighs.

You can place your hands on your front thigh, the mat, or extend them overhead for a deeper stretch. This pose enhances flexibility in the hips and strengthens the legs.

• Tips:
  • Use a cushion under your back knee for extra comfort.
  • Keep your shoulders relaxed and away from your ears.
  • Hold onto a chair for additional balance if needed.

5. Supported Plank (Kneeling Plank)

In this pose, place your hands on the mat directly under your shoulders and step back with your legs, keeping your knees on the floor. Engage your core, pressing your thighs together and squeezing your glutes. Maintain a straight line from your head to your tailbone, avoiding sagging or arching your back.

This pose strengthens the arms, shoulders, and core, serving as a precursor to more advanced planks.

• Tips:
  • Place a folded towel under your knees for padding.
  • Keep your gaze slightly ahead of your hands to maintain neck alignment.
  • Breathe evenly and hold the pose for 10-15 seconds to build endurance.

6. Gentle Backbend (Modified Cobra)

Lie face down with your elbows bent and hands resting under your shoulders. Lift your chest off the mat, keeping your elbows close to your sides. Engage your core and lengthen through your spine, ensuring your neck remains in line with your back. Avoid pushing too hard; lift only to a comfortable height.

This pose strengthens the lower back and stretches the chest.

• Tips:
  • Avoid overextending your back by keeping the movement gentle.
  • Use a folded towel under your chest for support if needed.
  • Exhale as you lift and inhale as you lower for controlled breathing.

7. Downward Facing V (Downward Dog)

Start on all fours, then tuck your toes under and lift your hips towards the sky. Your body should form an inverted V shape. Keep your hands shoulder-width apart and your feet hip-width apart.

Bend your knees if necessary to maintain a straight spine. This pose stretches the entire body and improves circulation.

• Tips:
  • Walk your hands closer to your feet for a more accessible variation.
  • Focus on pressing evenly through your palms and fingertips.
  • Alternate bending of each knee to stretch the calves dynamically.

8. Restful Child’s Pose (Child’s Pose)

Sit back on your heels and extend your arms forward, resting your forehead on the mat. Spread your knees wide if it feels more comfortable, and relax into the stretch. This pose calms the mind, stretches the back, and opens the hips.

Breathe deeply and let go of any tension in your body.

• Tips:
  • Place a pillow under your chest for added comfort.
  • Keep your arms alongside your body for a different variation.
  • Focus on slow, intentional breathing to deepen relaxation.

9. Gentle Step Lunge (Low Lunge Repeat)

Repeat the kneeling lunge using your opposite leg. Ensure proper alignment and make adjustments to suit your body. Moving between both sides promotes balance and symmetry in flexibility and strength.

• Tips:
  • Use a yoga strap for added stability.
  • Take your time transitioning between poses to prevent wobbling.
  • Adjust the angle of your front foot for better stability.

10. Soft Forward Fold (Repeat Forward Bend)

Return to the forward fold by stepping both feet together. Let your upper body hang freely, bending your knees as needed. Allow your lower abdomen to rest on your thighs for extra support. This pose gently releases tension in the back and legs.

• Tips:
  • Place a chair in front of you for support if you can’t reach the floor.
  • Roll up slowly to avoid dizziness when exiting the pose.
  • Combine with deep breathing to enhance relaxation.

11. Stabilizing Chair Pose

Stand with your feet hip-width apart and shift your weight into your heels. Lower your hips as if sitting in an invisible chair. Keep your chest lifted and arms extended forward or placed on your thighs for support. Engage your core and focus on maintaining balance. This pose builds strength in the thighs and improves posture.

• Tips:
  • Place a block or book between your thighs to encourage proper alignment.
  • Use a wall for support if balance is an issue.
  • Breathe steadily and hold the pose for 5-10 breaths.

Final Thoughts and Personal Experience

Yoga has been a transformative journey for me. As someone who was initially hesitant to embrace it, I’ve found that the key to enjoying yoga lies in taking small, consistent steps.

I’ve learned to listen to my body, honor its limitations, and celebrate progress—no matter how small. Each pose has taught me something unique, from grounding in Mountain Pose to releasing tension in Child’s Pose.

My Own Experience:

For beginners, I advise approaching yoga with an open mind and a willingness to adapt. Use props, take breaks, and remember that every journey is personal.

The beauty of yoga lies in its adaptability and its ability to meet you wherever you are. Give yourself the gift of patience and persistence, and you’ll discover how rewarding this practice can be physically and mentally.