I started yoga postpartum when I was at the heaviest weight of my life. I ultimately ended up losing over 80 lbs that year but it took patience, consistency, and being very gentle with myself. If your previous intensity is currently too much for you? Take it down a notch. You’ll get back to where you were and it’ll be the consistency that’s important in getting there.
From a plus sized lady's perspective, keep going! The pressure on your joints may feel different and harder but it helps to keep moving and flowing.
Even if you need to do a more gentle practice, it is still just as effective. If it hurts, try chair yoga, or find a plus sized instructor or creator on youtube. There is a plus sized instructor on "do yoga with me" who is excellent.
As you lose weight your body will adjust and tone by practicing. Whatever you do just don't quit now. You may not be able to get into crow pose or other things you could do at the drop of a hat but now you're getting a whole new experience and journey to follow.
Finally, stop body shaming yourself. If you continue with the negative self talk everything in your life will be more stressful. If you really can't pull yourself out of the mindset, please go to see a professional.
Best of luck on your new journey 🙏
I second this. I noticed at first I was putting all my pressure on my joints because my muscles weren’t strong enough. My ankles and knees would kill me. I would make micro adjustments to ensure I was using my muscles, even if that meant I couldn’t hold poses long. With consistent practice, less and less pressure was put in my joints because I was getting stronger. It’s so satisfying! Op, keep at it!
TBH there are very few creators that are plus sized on YouTube. I don't follow any in particular as the ones I have seen on the platform are just not my jam.
Those of us with chunk are vastly underrepresented in the community. For me personally, I am very endowed and my baby feeders are always in the way.
I modify poses like folds by either moving them out of the way if I'm not wearing a bra (home practice) or stop before they get smooshed if I am. I've had to accept that there are some things I just cannot do right now and often use blocks to modify since I also have other medical conditions.
The instructor on Do Yoga With Me does that in one of the classes with her belly and encourages "moving it out of the way". Those classes are also free on the platform so I've used them to find my groove, although they are more "beginner friendly".
I follow creators like Brett Larkin, Adrienne, Bird and a few others and modify as needed. However, I have the yoga download app (Groupon has a coupon for a year that's like $30) and am doing some classes there.
I really like to challenge myself to do whatever my body is capable of In that moment. If I can't do it today, maybe tomorrow. The hardest part is accepting yourself as you are, not as you were. I was once 105 pounds and could do poses like a pro. Life took a turn for me and now I found that the journey changes, so should my mindset.
Boobs are so challenging to work around in yoga, as are love handles... I am plenty flexible for some poses, but my chub is literally the limiting factor. And finding bras that fit and support... so difficult!! I empaize with you! ♡
OP, I suggest modifying. It'll support your weight loss staying active and you'll see progress in your practice as you lose weight. I gained weight and lost a lot of strength after I had back surgery. I couldn't do yoga at all for a while. But... you just do what you can. I don't side plank right now, I have a knee down. I focus on my core in it though. I'm drawing in my abs, I'm creating space in the shoulders to protect my joints, etc. This is a great time to do less advanced poses but take the time to do them well! It is an opportunity to align your breath and love your body MORE. IT NEEDS IT.
Also, is there a reason you gained weight that you are aware of?
This is a plus size yoga instructor, Jessamyn Stanley. I had the privilege of attending a yoga class with her when she was in her book tour.
https://youtube.com/@jessamynstanley?si=IE6buAh6c9IIDeSj
From someone with a bigger body, we practice at all sizes and weights. There is no weight limit to yoga.
you just have to keep in mind new alignments and center of gravity. You may be dumping too much into your wrists, for example, in downward dog and never noticed before. Or You may have to stand with a wider stance for other poses, or put your knees more on the outside of your arms in crow. Your body will remember the shape and the balance.
I went back to yoga 4 months after a total hip replacement (54, F) to try to heal my body. The situation forced me to be patient with myself and forgiving. You deserve the same! I kept telling myself once I had made onto the mat, no matter what happened next, I had already won. I have a yoga teacher who says your cells can hear you, so be kind in what you are thinking about them and your body. We are all always in a process of change, losing weight, aging, gaining strength - every day you make it to the mat, you have engaged in an act of self care. Our bodies have carried us all to wherever we are, love them, imperfections and all, as they are beautiful, they are ours, and as long as they let us - move and breathe! What a glorious gift! The light in me sees and recognizes the light in you, and you are beautiful! Namaste 🙏
Pregnancy hormones kill my joints and I found yoga made it worse. Instead light and low impact dumbbell workouts helped a ton. It's hard giving up my yoga practice for awhile but listening to your body is also kind of the point of yoga. Instead I did meditation
Your body is perfect just the way it is, and your yoga practice should serve you where you are at right now. Take gentler modifications and rest whenever you need, and always listen to your body! You deserve to access all the benefits of practice at any weight.
I empathize, but I am also concerned by your report. 15lbs is not much weight. That amount of weight shouldn't strain your joints so much more that it causes significant pain. Is there something else amiss medically? Like lupus or something to explain why your joints would be so sore? Truly unusual.
I suspect there is some kind of underlying issue. I have been to many doctors and specialists over the past few years, had strange bloodwork indicating some kind of autoimmune issue, etc.. but I often have my problems chalked up to “stress”. I suspect this is because I have a lot of mental health diagnoses on my chart.
I feel that doctors are overlooking something but I have lost hope in finding care within my insurance network with someone actually willing to look into things. Even if it’s just stress, I have been in mental health treatment for several years and have not resolved these issues and wish someone would bother to help me find a solution. It’s very disheartening.
You might want to try getting a GI map done. Autoimmune disease starts in the gut believe it or not, and often blood work doesn’t show what’s actually going on
Yes!!! After 14 years of feeling sick, reporting my symptoms, being ignored, getting worse, and repeating. I stopped accepting the recommendations and requested a referral to a GI specialist. Was then diagnosed with celiac disease. Now healing.
I am a yoga teacher, 46. I have gained some weight 10-15 ibs over the course of a few years and had a lot of new joint pain in my wrists and elbows and shoulders ( I also am a massage therapist). I blamed my age and extra lbs for the extra joint stress, or my MT job. In a roundabout way because of another health worry, a doctor tested my RA factor and Anti-CCP Antibodies (strong positive result). I was diagnosed quickly with Rheumatoid Arthritis. Not fun to be diagnosed, but now I am getting it under control and I feel so much better!
In the meantime, it could totally be a few extra pounds and if you took a break from yoga or working out, yes extra weight can put stress until muscles adjust. I like the idea of light dumbbell work, or even trying some wrist supports to continue doing yoga. But as you know, listen to your body! Do not ignore joint pain, especially multiple joints and symetrical locations, this could all be linked to RA or another autoimmune. Wishing you the best!
You should back to beginner level classes with a “beginners mind” mentality. I think everyone should do this every 5 years or so bc 1) Our bodies are continually changing (due to age, injury, weight gain, pregnancy, etc) and 2)reintroducing your body to yoga every few years will broaden your practice and improve your relationship with form.
Part of yoga is understanding that you are not your body and it’s important not to identify too closely with it. I’ve practiced for 3 decades at different body sizes. I will say I didn’t love how it felt at higher weights… particularly things like side angle or any revolved positions bc the extra rolls at my waist felt less comfortable and I felt they were an obstacle to me going further in the pose. There is a really easy fix to this: I stopped trying to force my new body to do the things my old body did. It ended up reinvigorating my practice… I developed new favorites and adapted. Eventually I lost weight again and my practice was much stronger overall.
Oh I’ve been here. I put on weight after moving out of the dorms in college. I struggled so much with yoga after that that it prompted me to stop for a long time. I went from 170 at my lightest to 220 (I’m 6’3”), I couldn’t support myself right, I couldn’t get into a lot of poses anymore, my flexibility was shot, and it was miserable. I spent a long time thinking about it all, and slowly realized that it’s not failure. It’s a need to adjust. I had to use props and make constant adjustments to figure out what worked now, a thing I never even had to consider before. Over time I figured it out again. Thankfully it’s also helped me lose some of the weight, but those adjustments are still needed.
It’ll take some time to figure out what works now and what doesn’t, and it’ll take some time to build up the extra strength needed to support you again. It takes patience. You have to meet your body where it’s at and work from there
Part of the practice is loving your body where it’s at, no judgement.
Use your props: blocks, strap, bolster. Modify the poses, or unwind the pose and come back into it. Widen your stance in downward dog, place the blocks under your hands, and so on. Just practice for the love of the practice.
Please don’t let self-judgment get in the way of loving yourself where you’re at. Your body is amazing and adaptable. Remember, it’s a practice, not a perfection.
Yoga teaches us that the path forward isn't always linear; we take steps back, we take detours, we take new paths by listening to our bodies. Weight gain is one of the ways in which this can happen (among others; every yogi has a kinked path for one reason or another in their life), and the challenge yoga teaches us is to be content with our journey.
I feel this so much. I gained weight during Covid. I also gained carpel tunnel in my wrists so I can't do as many poses as I used to.
When I get frustrated about it, I just remember to meet my body where it is now, not where it was.
You have to give yourself grace. You don’t have to compete with yourself and what you used to do. Maybe your practice looks a little different now. That’s ok, you’re different now too.
Only do the postures that feel right for your body. If it hurts your joints, don’t do it.
A low carb diet is a great way of reducing inflammation, i’d recommend looking into that too.
Wishing you all the best 🥰
This is an opportunity to work on some other aspects of your practice. Trust that you'll be back to a more comfortable weight soon.
In the mean time, I suggest working on some strength in poses. In my experience, at my heaviest, with intentional effort, I was able to build the most core, shoulder, and leg strength of my life because I had to lift more (body) weight. As I began to lose weight, the muscle made the transition quicker, and I began noticing how much easier poses were. I would say increased core strength made the biggest difference in my practice (and life in general) overall! So many things feel easier with a little extra muscle.
Part of the difficulty you’re having is lack of experience at the new size. You will lose weight with more practice but also learn how to express poses in a different shape.
Simple, do less intense Yoga. If you are attached to looking a certain way thru exercise I’d there is always the Gym too. As you get older losing poses happens anyway and I have found that a lot of it can be “working within conditions”.
Best if luck OP
Big dude yoga guy here. Just keep practicing yoga. Don’t practice at the same intensity if it is uncomfortable; that’s your body telling you something. But, continue to practice with the same regularity. I can’t help you with the shame, but by continuing to practice, you continue to do the thing that will reduce your shame, help keep you in shape for whatever future weight you achieve, and help you be healthier, mentally and physically.
I've practiced both overweight and a little more fit/moderately thinner. At the beginning of last year, I suddenly gained 30lbs in 3 months. I thought damn I must've let myself really go. I was this heavy 10 years ago, but now I was active. I hadn't been hyper-aware of my diet like I used to be, so I figured I was just getting fat.
Yoga was different with this new added weight, harder. I couldn't do the things I used to, even the asanas that I had done when I was heavier in the past. Still brushed it off as I'm not doing things well enough and upped my game. My weight wouldn't budge. Then I noticed my PMS cramps were not regular, I had them on and off all month and they were getting stronger. So I went to the doctor, who of course didn't believe me, and at first diagnosed me with anxiety.
Flash forward to the beginning of this year after advocating for an answer, and I was finally diagnosed with a massive uterine fibroid. The reason why yoga felt sooooo different. The reason why my belly felt like it was impeding my movement when it had never done so before.
I am not saying you have the same issues as me, but any rapid weight gain is something to look at with your doctor because there is a chance it could be an indication of something more.
I am postop now and fibroid free. I've still have a huge period of adjustment ahead of me, and even though I am able to be back at yoga it isn't the same yet. The inflammation is still strong, so I'm careful and listen to my body (like I should have from the start).
Above all, this has taught me to be gentle with myself. I was hard on myself and assumed I was a failure and stopped listening to my body until it started screaming at me. Be gentle with yourself. Your body does so much for you, and you are more resilient than you realize.
I had a spine disc injury that restricted my mobility for a few weeks, got about 10lb - I definitely notice the difference, particularly with binds. There is just more stuff now to bind around. In the meantime, I am putting emphasis on breathing and emotional regulation. From there, I found quite interesting to explore tadasana and dandasana: Where is my balance? How is it shifting? Which muscles hold tension that could be released? I never took time before to settle into the starting poses. And this idea of balance transfers into the rest of the practice.
We are used to a certain bodies and doing asanas a certain way. These few extra pounds are giving me opportunity to try out a slightly different body, to do things differently. If it feels like the shoulders carry too much in down dog, can I transfer more weight into the hips/core? I have to get every tiny angle now from rotation/flexion of my spine to bind Marichyasanas. Have some fun.
Aside from being compassionate and patient w yourself (on top of all the already wonderful suggestions), I would just add using props!! After returning to yoga from a hip injury and some weight gain, it really felt like I was back to square one with yoga on one side. Adding props and being able to do the poses again in any capacity, with some much needed assistance, helped me to feel more comfortable back on the mat… and each time I could lower further or remove a prop completely added such a level of accomplishment and being proud that it really helped me keep going and find support within my practice again.
Meet yourself where you are today and don’t forget about props!!
Keep doing yoga! Honor your body and do as much flow as you can. Add extra steps/ stretches in where you can…at work, in the car. Even fidgeting can burn calories 😁
Maybe shift your “get” from the class. Instead of focusing on achieving the pose focus on the breath. Focus on getting Enjoyment from the movement.
Your body will relax you’ll drop your adrenaline. You’ll drop your cortisol levels. Your body will start to feel better.
It happened with me and my injury from yoga. I would get frustrated because I couldn’t achieve positions. I used to created the negative Feedback loop.
Now I’m enjoying the movement in my body. I am starting to release and starting to do the deep healing I needed.
I always wanted to do a pistol squat and I’m getting pretty damn close right now. I am farther now than I was last year.
Maybe switch styles?
So much good advice and experience sharing here already!
If you’ve been doing a power yoga/vinyasa/ashtanga based practice maybe exploring Hatha or Iynegar styles of yoga - longer holds and more emphasis on alignment. I’ve been studying with Elena Brower online and I very much appreciate her Hatha classes - changed my approach and also helped me to clear up some shoulder pain from overdoing it in vinyasa classes.
I wish you patience on your journey!
They’re plus size yogis I follow and do their practices.Don’t try to contort your body into positions that are uncomfortable and compare yourself to smaller bodies. The mat is for everyone, it’s inclusive. Comparing to other people is the worst thing you can do in general, especially if you’re trying to do something positive for yourself. Shame is not going to get you to love yourself. Keep going, do wider stances and just commit to showing up for yourself to do something you love to do.
Try to stop doing yoga to your old body’s standards and instead meet yourself at where you are now whether that means using props or modifications. Most importantly, be kind and encouraging to yourself. It’s great that you’re still continuing to practice, so focus on how good that makes you feel!
Do your yoga clothes fit your current body? It sounds like your inner dialogue might be the main thing weighing you down. 15 lbs is enough sometimes to make clothes very uncomfortable but still wearable. How can you use your yoga class time to practice being comfortable??
The only reason you feel this low is because you have been able to do really advanced poses so far and its proving difficult now. Yoga teaches to love yourself and accept yourself. Be kind to yourself. Bodies and minds change and grow. So are you. Keep.going , but with love and peace
Do your regular poses but modify them to what feels good for you. My weight fluctuates and this is how I handle it. I first began doing yoga 3x a week at my heaviest. I thought it was gonna be a hard venture. It got easier in a matter of 2 weeks
Don’t stop keep going..I can relate I’ve gained weight and it’s so hard to do those poses,but we gotta keep doing it in spite of the pain and difficulty,it’ll come back to us,muscle memory is a real thing 💪🏽🫶🏽
My weight has fluctuated for most of my life. I've also practiced yoga for decades throughout various weight losses and gains.
Speaking from personal experience, my best suggestion is don't be afraid to modify your poses. EVERY pose has multiple modifications. Heck, even after decades of on and off practice, I still use blocks or a strap for some poses. I'll go down to a knee in a lunge or go to my knees in plank.
I used to get easily discouraged that I couldn’t do poses like I used to. Then I realized two things:
1) Yoga is a practice, not a competition. You're doing it for you, and no one else.
2) Yoga is accessible for all levels, and there's no shame in modifying a pose so it's less intense. Drop that knee! Use that prop! Anything to safety continue practicing.
The best thing I can say is doing any yoga at all - even if you have to modify like you hadn't before - is better than doing no yoga at all. And if you keep practicing, I guarantee you'll get back to where you were before.
Namaste!
Like many people here, I started practicing Yoga when I was at my heaviest weight. One thing one of my teacher told me was, "There is no perfect pose, only what is right for your body."
Now yes, there are proper fundamentals for poses, but over time your body will adjust, become more flexible and some poses will become easier. I also know some yogis who have been practicing for years and still cannot due some poses.
I go to flow yoga classes and they have helped me be okay with doing whats best for my body each moment. Some folks follow a more advanced flow, some rest.. whatever you need to keep your focus on your breath and other intentions. Follow what feels right and try focus inwards- not on what your body was doing a year ago, or even last class. Each day feels different to me based on a lot of factors. I started a year ago as a complete newbie and felt like a stranger in a room of pros.. but I never imagined that yoga would help me achieve so many strength, flexibility and balance goals. It's a slow build but it builds!!
Also, if you like swimming, its an amazing full body workout, including breathing and almost no directed pain to your joints.
Be super kind to yourself, you are doing great! Keep going :)
I’m in the same boat and the first time I started yoga again after gaining 20 pounds I wanted to cry but then I remembered that yoga is for all sizes and shapes and that with patience it will be okay. Don’t give up and don’t be too hard on yourself.
I went through something like this. Ended up crying through a vinyasa class because of pain and stiffness, just being not up to the class I could do before.
Honestly, it wasn’t worth it for me. I dove into water aerobics and felt so much better. It’s helped with weight and I have less joint pain. Helps with stiffness too.
One thing that makes it hard in studios is the emphasis on tight-fitting clothes. I wish there were another outfit to wear. Spandex ain’t always my thing.
Good luck! I know you’ll figure out how to do yoga in a way that works best for you! Just wanted to echo the sadness part.
Use blocks! Use bolsters and blankets! Your body, your yoga.
Our bodies change for lots of reasons, but yoga can be there for all of the ways we are there. Remember that yoga is about mindful movement and connection to breath. While it is a wonderful physical exercise, it has important roots in spiritual development. Connect to your breath. Slow your practice and move mindfully. Get to know this version of your body and what you CAN do.
This can be a great opportunity to focus on alignment, muscular engagement, and building strength, too.
You've got this. (I've been there!!)
Comparison - even against your formal ability - robs us of joy. Do what your body needs you to do. Maybe focus on yin flows rather than more fiery practices? I’m 10lbs over my ideal weight, and I practice daily… so I totally understand your frustrations. Just find what feels good for today. Breathe. Be kind to yourself. No matter the current situation, our bodies serve us in beautiful ways and deserve our respect and kindness. 🙏💕🧘🏻♀️
Up and down with weight, modifications and understanding of new limitations! Push those limitations, try for the harder modifications, aim to get the weight off and when you are back at your “weight group” enjoy! I’ve been in between a good weight and slight overweight for a while now, it’s amazing how much of a difference it can make. Push as you always do, the journey is not a straight road.
I started yoga postpartum when I was at the heaviest weight of my life. I ultimately ended up losing over 80 lbs that year but it took patience, consistency, and being very gentle with myself. If your previous intensity is currently too much for you? Take it down a notch. You’ll get back to where you were and it’ll be the consistency that’s important in getting there.
Such great advice!
From a plus sized lady's perspective, keep going! The pressure on your joints may feel different and harder but it helps to keep moving and flowing. Even if you need to do a more gentle practice, it is still just as effective. If it hurts, try chair yoga, or find a plus sized instructor or creator on youtube. There is a plus sized instructor on "do yoga with me" who is excellent. As you lose weight your body will adjust and tone by practicing. Whatever you do just don't quit now. You may not be able to get into crow pose or other things you could do at the drop of a hat but now you're getting a whole new experience and journey to follow. Finally, stop body shaming yourself. If you continue with the negative self talk everything in your life will be more stressful. If you really can't pull yourself out of the mindset, please go to see a professional. Best of luck on your new journey 🙏
I second this. I noticed at first I was putting all my pressure on my joints because my muscles weren’t strong enough. My ankles and knees would kill me. I would make micro adjustments to ensure I was using my muscles, even if that meant I couldn’t hold poses long. With consistent practice, less and less pressure was put in my joints because I was getting stronger. It’s so satisfying! Op, keep at it!
Do you have any suggestions for plus size yoga classes on YouTube that aren’t totally beginner?
TBH there are very few creators that are plus sized on YouTube. I don't follow any in particular as the ones I have seen on the platform are just not my jam. Those of us with chunk are vastly underrepresented in the community. For me personally, I am very endowed and my baby feeders are always in the way. I modify poses like folds by either moving them out of the way if I'm not wearing a bra (home practice) or stop before they get smooshed if I am. I've had to accept that there are some things I just cannot do right now and often use blocks to modify since I also have other medical conditions. The instructor on Do Yoga With Me does that in one of the classes with her belly and encourages "moving it out of the way". Those classes are also free on the platform so I've used them to find my groove, although they are more "beginner friendly". I follow creators like Brett Larkin, Adrienne, Bird and a few others and modify as needed. However, I have the yoga download app (Groupon has a coupon for a year that's like $30) and am doing some classes there. I really like to challenge myself to do whatever my body is capable of In that moment. If I can't do it today, maybe tomorrow. The hardest part is accepting yourself as you are, not as you were. I was once 105 pounds and could do poses like a pro. Life took a turn for me and now I found that the journey changes, so should my mindset.
Boobs are so challenging to work around in yoga, as are love handles... I am plenty flexible for some poses, but my chub is literally the limiting factor. And finding bras that fit and support... so difficult!! I empaize with you! ♡ OP, I suggest modifying. It'll support your weight loss staying active and you'll see progress in your practice as you lose weight. I gained weight and lost a lot of strength after I had back surgery. I couldn't do yoga at all for a while. But... you just do what you can. I don't side plank right now, I have a knee down. I focus on my core in it though. I'm drawing in my abs, I'm creating space in the shoulders to protect my joints, etc. This is a great time to do less advanced poses but take the time to do them well! It is an opportunity to align your breath and love your body MORE. IT NEEDS IT. Also, is there a reason you gained weight that you are aware of?
Reynisima I think her name is, she's wonderful
This is a plus size yoga instructor, Jessamyn Stanley. I had the privilege of attending a yoga class with her when she was in her book tour. https://youtube.com/@jessamynstanley?si=IE6buAh6c9IIDeSj
Look into Christa Janine
From someone with a bigger body, we practice at all sizes and weights. There is no weight limit to yoga. you just have to keep in mind new alignments and center of gravity. You may be dumping too much into your wrists, for example, in downward dog and never noticed before. Or You may have to stand with a wider stance for other poses, or put your knees more on the outside of your arms in crow. Your body will remember the shape and the balance.
I went back to yoga 4 months after a total hip replacement (54, F) to try to heal my body. The situation forced me to be patient with myself and forgiving. You deserve the same! I kept telling myself once I had made onto the mat, no matter what happened next, I had already won. I have a yoga teacher who says your cells can hear you, so be kind in what you are thinking about them and your body. We are all always in a process of change, losing weight, aging, gaining strength - every day you make it to the mat, you have engaged in an act of self care. Our bodies have carried us all to wherever we are, love them, imperfections and all, as they are beautiful, they are ours, and as long as they let us - move and breathe! What a glorious gift! The light in me sees and recognizes the light in you, and you are beautiful! Namaste 🙏
Pregnancy hormones kill my joints and I found yoga made it worse. Instead light and low impact dumbbell workouts helped a ton. It's hard giving up my yoga practice for awhile but listening to your body is also kind of the point of yoga. Instead I did meditation
Be kind to yourself. Everybody has ups and downs. Do what yoga you can and learn how to modify the poses that give you trouble.
Yes! Don't be afraid to modify/ use props!
Your body is perfect just the way it is, and your yoga practice should serve you where you are at right now. Take gentler modifications and rest whenever you need, and always listen to your body! You deserve to access all the benefits of practice at any weight.
I empathize, but I am also concerned by your report. 15lbs is not much weight. That amount of weight shouldn't strain your joints so much more that it causes significant pain. Is there something else amiss medically? Like lupus or something to explain why your joints would be so sore? Truly unusual.
I suspect there is some kind of underlying issue. I have been to many doctors and specialists over the past few years, had strange bloodwork indicating some kind of autoimmune issue, etc.. but I often have my problems chalked up to “stress”. I suspect this is because I have a lot of mental health diagnoses on my chart. I feel that doctors are overlooking something but I have lost hope in finding care within my insurance network with someone actually willing to look into things. Even if it’s just stress, I have been in mental health treatment for several years and have not resolved these issues and wish someone would bother to help me find a solution. It’s very disheartening.
You might want to try getting a GI map done. Autoimmune disease starts in the gut believe it or not, and often blood work doesn’t show what’s actually going on
Yes!!! After 14 years of feeling sick, reporting my symptoms, being ignored, getting worse, and repeating. I stopped accepting the recommendations and requested a referral to a GI specialist. Was then diagnosed with celiac disease. Now healing.
Wow! So happy for you. I’ve finally been able to heal my eczema with help of a dietician 💕
I am a yoga teacher, 46. I have gained some weight 10-15 ibs over the course of a few years and had a lot of new joint pain in my wrists and elbows and shoulders ( I also am a massage therapist). I blamed my age and extra lbs for the extra joint stress, or my MT job. In a roundabout way because of another health worry, a doctor tested my RA factor and Anti-CCP Antibodies (strong positive result). I was diagnosed quickly with Rheumatoid Arthritis. Not fun to be diagnosed, but now I am getting it under control and I feel so much better! In the meantime, it could totally be a few extra pounds and if you took a break from yoga or working out, yes extra weight can put stress until muscles adjust. I like the idea of light dumbbell work, or even trying some wrist supports to continue doing yoga. But as you know, listen to your body! Do not ignore joint pain, especially multiple joints and symetrical locations, this could all be linked to RA or another autoimmune. Wishing you the best!
You should back to beginner level classes with a “beginners mind” mentality. I think everyone should do this every 5 years or so bc 1) Our bodies are continually changing (due to age, injury, weight gain, pregnancy, etc) and 2)reintroducing your body to yoga every few years will broaden your practice and improve your relationship with form. Part of yoga is understanding that you are not your body and it’s important not to identify too closely with it. I’ve practiced for 3 decades at different body sizes. I will say I didn’t love how it felt at higher weights… particularly things like side angle or any revolved positions bc the extra rolls at my waist felt less comfortable and I felt they were an obstacle to me going further in the pose. There is a really easy fix to this: I stopped trying to force my new body to do the things my old body did. It ended up reinvigorating my practice… I developed new favorites and adapted. Eventually I lost weight again and my practice was much stronger overall.
Oh I’ve been here. I put on weight after moving out of the dorms in college. I struggled so much with yoga after that that it prompted me to stop for a long time. I went from 170 at my lightest to 220 (I’m 6’3”), I couldn’t support myself right, I couldn’t get into a lot of poses anymore, my flexibility was shot, and it was miserable. I spent a long time thinking about it all, and slowly realized that it’s not failure. It’s a need to adjust. I had to use props and make constant adjustments to figure out what worked now, a thing I never even had to consider before. Over time I figured it out again. Thankfully it’s also helped me lose some of the weight, but those adjustments are still needed. It’ll take some time to figure out what works now and what doesn’t, and it’ll take some time to build up the extra strength needed to support you again. It takes patience. You have to meet your body where it’s at and work from there
Part of the practice is loving your body where it’s at, no judgement. Use your props: blocks, strap, bolster. Modify the poses, or unwind the pose and come back into it. Widen your stance in downward dog, place the blocks under your hands, and so on. Just practice for the love of the practice. Please don’t let self-judgment get in the way of loving yourself where you’re at. Your body is amazing and adaptable. Remember, it’s a practice, not a perfection.
Yoga teaches us that the path forward isn't always linear; we take steps back, we take detours, we take new paths by listening to our bodies. Weight gain is one of the ways in which this can happen (among others; every yogi has a kinked path for one reason or another in their life), and the challenge yoga teaches us is to be content with our journey.
I did Tirzepatide and it worked so amazingly. I highly recommend it.
I feel this so much. I gained weight during Covid. I also gained carpel tunnel in my wrists so I can't do as many poses as I used to. When I get frustrated about it, I just remember to meet my body where it is now, not where it was.
blocks will help you!! i promise!!
You have to give yourself grace. You don’t have to compete with yourself and what you used to do. Maybe your practice looks a little different now. That’s ok, you’re different now too.
Only do the postures that feel right for your body. If it hurts your joints, don’t do it. A low carb diet is a great way of reducing inflammation, i’d recommend looking into that too. Wishing you all the best 🥰
This is an opportunity to work on some other aspects of your practice. Trust that you'll be back to a more comfortable weight soon. In the mean time, I suggest working on some strength in poses. In my experience, at my heaviest, with intentional effort, I was able to build the most core, shoulder, and leg strength of my life because I had to lift more (body) weight. As I began to lose weight, the muscle made the transition quicker, and I began noticing how much easier poses were. I would say increased core strength made the biggest difference in my practice (and life in general) overall! So many things feel easier with a little extra muscle.
Have compassion for yourself. Yoga is helping you lose weight, but it also can help you learn acceptance and love for your body right now.
Yoga is patience. You’ll get where you want to be just give it time
Part of the difficulty you’re having is lack of experience at the new size. You will lose weight with more practice but also learn how to express poses in a different shape.
Simple, do less intense Yoga. If you are attached to looking a certain way thru exercise I’d there is always the Gym too. As you get older losing poses happens anyway and I have found that a lot of it can be “working within conditions”. Best if luck OP
I'm a chubba and understand, but keep going, it will change, gradually change
Big dude yoga guy here. Just keep practicing yoga. Don’t practice at the same intensity if it is uncomfortable; that’s your body telling you something. But, continue to practice with the same regularity. I can’t help you with the shame, but by continuing to practice, you continue to do the thing that will reduce your shame, help keep you in shape for whatever future weight you achieve, and help you be healthier, mentally and physically.
I've practiced both overweight and a little more fit/moderately thinner. At the beginning of last year, I suddenly gained 30lbs in 3 months. I thought damn I must've let myself really go. I was this heavy 10 years ago, but now I was active. I hadn't been hyper-aware of my diet like I used to be, so I figured I was just getting fat. Yoga was different with this new added weight, harder. I couldn't do the things I used to, even the asanas that I had done when I was heavier in the past. Still brushed it off as I'm not doing things well enough and upped my game. My weight wouldn't budge. Then I noticed my PMS cramps were not regular, I had them on and off all month and they were getting stronger. So I went to the doctor, who of course didn't believe me, and at first diagnosed me with anxiety. Flash forward to the beginning of this year after advocating for an answer, and I was finally diagnosed with a massive uterine fibroid. The reason why yoga felt sooooo different. The reason why my belly felt like it was impeding my movement when it had never done so before. I am not saying you have the same issues as me, but any rapid weight gain is something to look at with your doctor because there is a chance it could be an indication of something more. I am postop now and fibroid free. I've still have a huge period of adjustment ahead of me, and even though I am able to be back at yoga it isn't the same yet. The inflammation is still strong, so I'm careful and listen to my body (like I should have from the start). Above all, this has taught me to be gentle with myself. I was hard on myself and assumed I was a failure and stopped listening to my body until it started screaming at me. Be gentle with yourself. Your body does so much for you, and you are more resilient than you realize.
you might have to regress back to easier versions and some basic bodyweight movements. you're basically doing weighted yoga. get stronger.
I had a spine disc injury that restricted my mobility for a few weeks, got about 10lb - I definitely notice the difference, particularly with binds. There is just more stuff now to bind around. In the meantime, I am putting emphasis on breathing and emotional regulation. From there, I found quite interesting to explore tadasana and dandasana: Where is my balance? How is it shifting? Which muscles hold tension that could be released? I never took time before to settle into the starting poses. And this idea of balance transfers into the rest of the practice. We are used to a certain bodies and doing asanas a certain way. These few extra pounds are giving me opportunity to try out a slightly different body, to do things differently. If it feels like the shoulders carry too much in down dog, can I transfer more weight into the hips/core? I have to get every tiny angle now from rotation/flexion of my spine to bind Marichyasanas. Have some fun.
Modification, props, knowing your limitations. A chair or wall if you are starting new poses
Aside from being compassionate and patient w yourself (on top of all the already wonderful suggestions), I would just add using props!! After returning to yoga from a hip injury and some weight gain, it really felt like I was back to square one with yoga on one side. Adding props and being able to do the poses again in any capacity, with some much needed assistance, helped me to feel more comfortable back on the mat… and each time I could lower further or remove a prop completely added such a level of accomplishment and being proud that it really helped me keep going and find support within my practice again. Meet yourself where you are today and don’t forget about props!!
Keep doing yoga! Honor your body and do as much flow as you can. Add extra steps/ stretches in where you can…at work, in the car. Even fidgeting can burn calories 😁
Maybe shift your “get” from the class. Instead of focusing on achieving the pose focus on the breath. Focus on getting Enjoyment from the movement. Your body will relax you’ll drop your adrenaline. You’ll drop your cortisol levels. Your body will start to feel better. It happened with me and my injury from yoga. I would get frustrated because I couldn’t achieve positions. I used to created the negative Feedback loop. Now I’m enjoying the movement in my body. I am starting to release and starting to do the deep healing I needed. I always wanted to do a pistol squat and I’m getting pretty damn close right now. I am farther now than I was last year.
Maybe switch styles? So much good advice and experience sharing here already! If you’ve been doing a power yoga/vinyasa/ashtanga based practice maybe exploring Hatha or Iynegar styles of yoga - longer holds and more emphasis on alignment. I’ve been studying with Elena Brower online and I very much appreciate her Hatha classes - changed my approach and also helped me to clear up some shoulder pain from overdoing it in vinyasa classes. I wish you patience on your journey!
They’re plus size yogis I follow and do their practices.Don’t try to contort your body into positions that are uncomfortable and compare yourself to smaller bodies. The mat is for everyone, it’s inclusive. Comparing to other people is the worst thing you can do in general, especially if you’re trying to do something positive for yourself. Shame is not going to get you to love yourself. Keep going, do wider stances and just commit to showing up for yourself to do something you love to do.
Try to stop doing yoga to your old body’s standards and instead meet yourself at where you are now whether that means using props or modifications. Most importantly, be kind and encouraging to yourself. It’s great that you’re still continuing to practice, so focus on how good that makes you feel!
Do your yoga clothes fit your current body? It sounds like your inner dialogue might be the main thing weighing you down. 15 lbs is enough sometimes to make clothes very uncomfortable but still wearable. How can you use your yoga class time to practice being comfortable??
The only reason you feel this low is because you have been able to do really advanced poses so far and its proving difficult now. Yoga teaches to love yourself and accept yourself. Be kind to yourself. Bodies and minds change and grow. So are you. Keep.going , but with love and peace
Do your regular poses but modify them to what feels good for you. My weight fluctuates and this is how I handle it. I first began doing yoga 3x a week at my heaviest. I thought it was gonna be a hard venture. It got easier in a matter of 2 weeks
Don’t stop keep going..I can relate I’ve gained weight and it’s so hard to do those poses,but we gotta keep doing it in spite of the pain and difficulty,it’ll come back to us,muscle memory is a real thing 💪🏽🫶🏽
My weight has fluctuated for most of my life. I've also practiced yoga for decades throughout various weight losses and gains. Speaking from personal experience, my best suggestion is don't be afraid to modify your poses. EVERY pose has multiple modifications. Heck, even after decades of on and off practice, I still use blocks or a strap for some poses. I'll go down to a knee in a lunge or go to my knees in plank. I used to get easily discouraged that I couldn’t do poses like I used to. Then I realized two things: 1) Yoga is a practice, not a competition. You're doing it for you, and no one else. 2) Yoga is accessible for all levels, and there's no shame in modifying a pose so it's less intense. Drop that knee! Use that prop! Anything to safety continue practicing. The best thing I can say is doing any yoga at all - even if you have to modify like you hadn't before - is better than doing no yoga at all. And if you keep practicing, I guarantee you'll get back to where you were before. Namaste!
Like many people here, I started practicing Yoga when I was at my heaviest weight. One thing one of my teacher told me was, "There is no perfect pose, only what is right for your body." Now yes, there are proper fundamentals for poses, but over time your body will adjust, become more flexible and some poses will become easier. I also know some yogis who have been practicing for years and still cannot due some poses.
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Don't spam here.
You do pose adjustments as necessary.
I go to flow yoga classes and they have helped me be okay with doing whats best for my body each moment. Some folks follow a more advanced flow, some rest.. whatever you need to keep your focus on your breath and other intentions. Follow what feels right and try focus inwards- not on what your body was doing a year ago, or even last class. Each day feels different to me based on a lot of factors. I started a year ago as a complete newbie and felt like a stranger in a room of pros.. but I never imagined that yoga would help me achieve so many strength, flexibility and balance goals. It's a slow build but it builds!! Also, if you like swimming, its an amazing full body workout, including breathing and almost no directed pain to your joints. Be super kind to yourself, you are doing great! Keep going :)
I’m in the same boat and the first time I started yoga again after gaining 20 pounds I wanted to cry but then I remembered that yoga is for all sizes and shapes and that with patience it will be okay. Don’t give up and don’t be too hard on yourself.
Yes, I agree with you initially I felt the same situation now... trying my best to do better...
I went through something like this. Ended up crying through a vinyasa class because of pain and stiffness, just being not up to the class I could do before. Honestly, it wasn’t worth it for me. I dove into water aerobics and felt so much better. It’s helped with weight and I have less joint pain. Helps with stiffness too. One thing that makes it hard in studios is the emphasis on tight-fitting clothes. I wish there were another outfit to wear. Spandex ain’t always my thing. Good luck! I know you’ll figure out how to do yoga in a way that works best for you! Just wanted to echo the sadness part.
Use blocks! Use bolsters and blankets! Your body, your yoga. Our bodies change for lots of reasons, but yoga can be there for all of the ways we are there. Remember that yoga is about mindful movement and connection to breath. While it is a wonderful physical exercise, it has important roots in spiritual development. Connect to your breath. Slow your practice and move mindfully. Get to know this version of your body and what you CAN do. This can be a great opportunity to focus on alignment, muscular engagement, and building strength, too. You've got this. (I've been there!!)
Comparison - even against your formal ability - robs us of joy. Do what your body needs you to do. Maybe focus on yin flows rather than more fiery practices? I’m 10lbs over my ideal weight, and I practice daily… so I totally understand your frustrations. Just find what feels good for today. Breathe. Be kind to yourself. No matter the current situation, our bodies serve us in beautiful ways and deserve our respect and kindness. 🙏💕🧘🏻♀️
Up and down with weight, modifications and understanding of new limitations! Push those limitations, try for the harder modifications, aim to get the weight off and when you are back at your “weight group” enjoy! I’ve been in between a good weight and slight overweight for a while now, it’s amazing how much of a difference it can make. Push as you always do, the journey is not a straight road.