Can I do yoga if I'm overweight? Worried I won't be able to do the poses

[maria-1360]

I’ve been wanting to try yoga for a while now but honestly feeling pretty nervous about it. I’m overweight (about 40-50 lbs over where I’d like to be) and not very flexible at all.

My main concerns:

• Will I actually be able to do the poses?
• Are there poses I should avoid at my size?
• Do I need to lose weight first before starting yoga?

I really want to get moving and improve my health, and everyone says yoga is so gentle and accessible. But when I look at yoga pictures online, everyone is thin and super flexible, which is… intimidating.

For the yoga teachers here - is yoga actually realistic for someone my size? Should I look for special “beginner” or “chair yoga” classes, or can I just join a regular class?

Looking for an honest advice!

[angela-242]

Maria I’m not a teacher, nor am I any kind of medical person, I’m just a student. I don’t think the teachers go on this chat very much. I don’t know what time zone you are in, but I just wanted to recommend my class, Yoga for Hormonal Balance with Gomati Woli. If you message Gomati on the OTHER chat with your concerns, she will reply. This class is a really great group of ladies, we all support each other. Nobody cares if you can’t do the pose, Gomati would give you a simpler version and keep a close eye on you to make sure you don’t hurt your joints. It includes breathing exercises, Kriyas, and other things, and four times a week. Don’t be scared, just join. It’s in just over 2 hours, see you there if it’s a suitable time xxx

[twinkle-1]

Not necessarily avoid — but you might want to modify deep forward folds or intense balances initially. The focus should be on how it feels, not how it looks. With consistent, mindful practice, your range will improve naturally. What kind of class to start with?
Beginner-friendly, gentle flow, or chair yoga are all excellent starting points. Once you feel more comfortable, you can explore other styles. Most important is finding a teacher who makes you feel supported and seen.

The most beautiful thing about yoga is that it’s not a performance — it’s a practice of awareness, compassion, and progress, one breath at a time. You already took the first and hardest step by expressing your wish to begin.
Trupti Parikh
Your yoga teacher

[niyata-1]

Hey Maria!
I’m so glad you’re asking this because honestly, this is one of the biggest misconceptions about yoga - and it breaks my heart that those Instagram-perfect photos make people feel like they can’t start!

Short answer: YES, absolutely you can do yoga at any size, and NO, you don’t need to lose weight first. In fact, I’d argue you’re the perfect candidate for yoga because it meets you exactly where you are.

Here’s the real talk:
Those poses you’re worried about? Almost every single yoga pose has modifications. Can’t get into a deep forward fold? We bend the knees. Downward Dog feels impossible? We use blocks or do it at the wall. Balance poses wobbly? We use a chair or the wall for support.

About your specific concerns:

1. Will you be able to do poses? Yes! The beauty of yoga is that the pose adapts to YOUR body, not the other way around. I have students of all sizes in my classes, and everyone does their own version of each pose.

2. Poses to avoid? Not really “avoid” - just modify.

3. Chair yoga vs. regular class? Here’s my honest recommendation: Start with chair yoga or beginner-friendly gentle yoga. Not because you can’t do regular classes, but because you’ll build confidence faster. Once you feel comfortable with basic movements (usually 3-4 weeks), you can absolutely join any class you want!

FYI, My classes are filled with people of all shapes, sizes, ages, and abilities. The 60-year-old with a knee pain, the busy mom who hasn’t exercised in years, the guy who can’t touch his knees let alone his toes - they’re ALL doing yoga successfully.

What matters most? Showing up and listening to your body. That’s it.

My advice: Try a beginner class or chair yoga first. You’ll be amazed how quickly your body responds - better flexibility, less stiffness, more energy.

You’ve got this, Maria. Taking the first step is always the hardest part, and you’re already doing it by asking questions. That takes courage!