Many yoga asanas in the traditional version are almost inaccessible to people who are overweight. This problem is solved by yoga for the full – a practice that will suit a person of any complexion.

Why do you need yoga for the full

Yoga classes for the full improve well-being, strengthen health, help to lose weight and change self-awareness. “Performing any asanas, we develop endurance and a sense of“ compactness, ”we get the opportunity to feel the boundaries of the body, which is especially important for people who are overweight,” says Tatyana Myskina, “LIVE!” Instructor Yoga for the full.

Tatyana Myskina advises starting a yoga session for the full with a complex of basic asanas. “It will suit a person with any level of training, help strengthen the muscles of the arms and legs, improve posture and the condition of the shoulder and hip joints. In addition, by following this sequence, you can develop skills that will then allow you to master more complex asanas, ”says Tatyana Myskina.

How to do yoga for the full

In full yoga, the same rules apply as in regular yoga: no discomfort and pain. “Do not perform exercises through force, focus on your feelings,” says Tatyana Myskina. “But be prepared to gradually increase the load when you feel that asana is easy for you.”

For beginners, Tatyana Myskina recommends practicing three times a week, holding asanas for 20-40 seconds and repeating each twice. Having mastered the sequence proposed below, you can supplement the complex with new asanas.

To complete the complex you will need: a rug, three or four plaids, a yoga belt, any bar (or a handle from a mop), a brick for yoga, a chair with a back.

Basic yoga complex for overweight

1. Tadasana

Starting position. Lay the brick on the floor and place your feet on either side of it. Press your ankles against the long edges of the brick. Stand straight, arms along the body.

How to perform. Tighten your knees. Flatten your shoulder blades and point your shoulders down. Straighten your palms and pull them down along the body. Pull in your stomach, slightly stretch your neck up and stretch your crown up. Hold the asana for 20-40 seconds. After a short rest, repeat.

2. Urdhvahastasana

Starting position. Lay the brick on the floor and place your feet on both sides, pressing your ankles to its short edges. Stand up straight. Make a loop from the belt, put your hands into it and stretch your arms forward.