Start With These Three Yoga Poses If You’re Overweight

Because yoga is for everyone.

After the death of his father, Vinson Smith, a former high school football player weighing 150kgs, climbed to a final weight of 229kgs.

When he found he could barley stand for 45 minutes at the wedding of a cousin, Smith refocused and has brought his weight down to 102kgs. He now works as a high school football coach and personal trainer at a gym he owns with a partner.

Related: 5 Simple Yoga Poses To Improve Your Heaviest Lifts

While he was losing the weight he found that he enjoyed doing yoga. But as an overweight man it could sometimes be tricky. These are three moves he found worked best for him.

Start off slow and try these three moves!


1. Plank

In a push-up position with your hands beyond shoulder width, drop your butt so your head and spine align. Brace your core. Hold for five breaths. “It’s awesome for building arm and core strength without crunches, which can hurt your lower back,” says Sadie Nardini, founder of Core Strength Vinyasa Yoga.

Related: 6 Yoga Poses to Improve Your Sex Life


2. Bridge

Lie on your back with your arms at your sides, palms facing down, knees bent, and feet hip-width apart and flat on the floor. Raise your hips as high as you can and lift your chin a little off your chest. Hold the pose for five breaths. “This provides a ton of chest and shoulder flexibility,” says Nardini.


Related: The 10 Best Yoga Poses For Men

3. Tree

While standing, shift your weight to your left foot as you rest your right foot against your heel. Slowly raise your right foot to your shin or the inside of your thigh. Put your palms together at your chest and gaze at a fixed point. Hold for 10 slow breaths and work up to 20. “It works your whole lower body,” Nardini says.

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