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Yoga for Women With Curves

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I’m not going to lie… there was a time where I didn’t want to pick back up my yoga practice after having two kids. I thought “yoga for women with curves” was a fallacy.


I’d see all these amazing women on Instagram doing all these amazing yoga poses, but noticed one thing…

None of these women LOOKED like me.

This really got to me for a while. Women are objectified and told how they should look, so looking any other way is looked down upon.

I started poking around on Instagram and found a few people that weren’t your typical yoga body type and found the hashtag #curvyyoga and started to feel better about myself. And, about doing yoga also.

Even though I’m not really considered a “plus sized” person by societies standards I’m also not a skinny person either.

Embrace Your Curves

It’s taken me so long to accept that.

I could do some new diet, or workout like a crazy person, or try to fit myself into a box…. but why?

Why should I change who I am if I’m ok with how I am? If I eat healthy foods, lead an active life, and am not gorging on processed junk then why should I change who I am to please others ideas of what’s healthy?

The answer? I shouldn’t.

You shouldn’t have to change your entire body unless it’s YOUR choice.

But, if you want to keep yourself active and moving then I want to help.

Stop Fearing Your Curves As A Woman

Don’t let having curves, a little extra weight, fluff, squish, or whatever other names you want to call it, get in the way of doing things you may enjoy or do enjoy.

If you want to practice yoga then here me… Girl, you get on that mat and you do things you can do.

No more excuses.

There are tons of poses you can do if you’re a woman with curves. You might not realize it but there tons of women out there proving people wrong. Check out that link above for the hashtag on Instagram.

Here’s a woman I’ve followed for a while. She inspires me daily.

View this post on Instagram

I ordered the @amazonfashion Core 10, Race Day leggings because of the color + fit, but the waistband is why I can’t shut up about them. First of all, all of y’all with jiggly bellies know the struggle of keeping your pants up while exercising. And once my pants slide below my belly, I inevitably spend the rest of my workout in a wrestling match with my waistband. However, when I ordered these leggings, I had no idea that there was a drawstring embedded in the waistband and now I’m forever changed. The drawstring cinches the leggings at the waist so the fighting match with my waistband is completely unnecessary. Check out the link in my bio to shop the collection for yourself! #ad #core10women Photo by @justincookphoto

A post shared by Jessamyn (@mynameisjessamyn) on

What Can You Do Yoga Wise?

Well, lady… I’m glad you asked.

You can do a whole lotta yoga!

Seriously! The sky is the limit here… It all starts with you starting a yoga practice.

I’m going to give you a little yoga sequence below that’s amazing for women who have curves, fluff, squish, whatever.

Yoga for Women With Curves

Now, I’m not going to lie and say this may or may not help you lose weight.

But, this sequence DOES feel great and provides some amazing stretches.

There are relaxing poses, strengthening poses and poses that help to improve flexibility.

1 Child’s Pose

women doing child's pose

To start off in Child’s Pose come down onto your knees with your big toes touching.

Either keep your knees together or slightly separate them to hip or wider if needed.

From here slowly bend forward to place your forehead on the ground and either reach your arms out in front of you or slide them back by your sides.

Rest here for 10-20 breaths.

2 Cat-Cow Pose

woman doing cat/cow

woman doing cat/cow

Once you’ve relaxed and feel grounded from breathing in Child’s Pose come up onto your hands and knees.

Play with these two poses and see what feels best. Stretching in a way that feels really good in your muscles and joints here.

You can circle your back from Cat Pose to Cow Pose to really get your back loosened up.

Then come back to your breath and on an inhale look towards the ceiling and let your belly drop towards the floor. Really letting it sink and stretch.

On your exhale slowly raise your back up into Cat Pose as high and as round as you can make it. Squish all the air from your lungs here.

Repeat through this inhale and exhale sequence at least 10 times.

3 Downward Facing Dog

woman doing downward facing dog

Curl your toes under and push up into Plank Pose.

From Plank Pose lift your hips towards the sky as you press back into Downward Dog. Feet should be hip distance apart.

Press up through your hands and reach your hips towards the sky as you press your heels into the ground.

Don’t worry if your heels don’t touch. Just remember to keep your back long, lift your hips and try to keep your legs somewhat straight.

Stay in Downward Dog for 5 breaths before moving on.

4 Upward Facing Dog

woman doing chaturanga (or four-limbed staff pose)

Shift forward from Downward Facing Dog into Plank Pose and hold for a breath.

Lower down into Chaturanga Dandasana and roll forward into Upward Facing Dog.

Make sure your palms are firmly planted on the ground and lift up through your thighs. Also, keep your shoulders pulled down away from your ears to protect your neck.

Keep your legs and your core engaged to build strength in this pose.

Remain in Upward Facing Dog for 5 breaths. Breathe through the sensations you may feel.

5 Warrior 1 Right & Left

woman doing crescent pose

Press back up into Plank Pose and shift your weight back into Downward Facing Dog pose.

Lift your right leg back and up into the air and then bring it forward between your hands and press up into High Lunge Pose.

From here, twist your back foot to a 45-degree angle and raise your hands up over your head. Try to get your front thigh parallel to the ground without your knee extending over your toes.

Keep your legs engaged as you press firmly into the ground. Engage your core pulling your belly towards your spine as your lengthen up your back and keep reaching high above your head.

Remain here for 5 breaths and then switch sides to hold for another 5 breaths.

6 Pigeon Pose Right & Left

woman doing pigeon pose looking up

From Warrior 1 place your hands down to the ground and step your foot back into Plank Pose. Switch legs by bringing your opposite leg forward and dropping it to the ground in a bent leg position (like above).

Lower down to the ground and lean forward over your leg. This is a really deep hip opener.

If you can’t lower down to the ground you can roll up a towel or use a pillow and place it under your hips to give you some help in this pose.

But, if you want more stretch you can sit up and try to reach backward (also like in the photo).

Remain on each side for at least 5 breaths.

7 Seated Forward Fold

woman doing seated forward fold

When you come out of Pigeon Pose on your other leg, swing your stretched out leg in front of you and straighten both legs out.

From here, if you can grab your toes I want you to do that. If not, you can use a yoga strap to put around your feet to help you lean forward. A belt works too if you don’t have a strap.

In this pose, it’s best to keep your back straight. Try not to round your back as you fold forward. This helps to increase your flexibility in your hamstrings so that you can completely fold forward later.

Rest here for 10 breaths. Try to gently pull yourself deeper into the stretch until you feel like you’ve stretched far enough.

8 Head-to-Knee Forward Bend Right & Left

woman doing single legged forward fold

Come back to a seated position with your legs in front of you and take your right/left leg and bend it to put your foot into your groin area.

Fold forward over your leg keeping your back as straight as possible as you fold.

If you can’t reach your nose to your knee then use a yoga strap or belt to help you fold deeper into the pose.

Remain in this pose for 5 breaths and then switch sides for another 5 breaths.

9 Boat Pose

woman doing modified boat pose

Bring both legs back in front of you and sit up straight. Lift your legs either into a V position or a bent leg position (like above).

Make sure to keep your spine straight and your core engaged in this pose. This is a great core strength builder and a balancing pose.

If necessary, lightly place your hands down to your side. Try to keep from touching the ground too long. Only touch the ground if you feel yourself about to wobble out of the pose.

Remain here for 5 breaths.

10 Savasana

woman doing savasana (or corpse pose)

Lay back on your mat with your arms at your sides and your palms facing up. Let your feel relax out to the sides as well.

Breathe deeply for 5-10 breaths and then let your breathing return to normal. Try to relax the muscles of the face and then do a body scan down your body to relax and release all the tension.

Remain in Savasana for at least 5 minutes. 

Is Yoga for Women With Curves?

You’re damn right it is!

Girl, don’t let your beautiful-self miss out on yoga because you don’t look like some of those Instagram women. Search out others who are like you and find inspiration to get on your mat.

The only limitation is the one you find on your mat. Generally, they’re physical limitations, but you can totally work through them.

For instance, if you can’t reach your toes… well, you just work on your flexibility until you can!

More Yoga for Women

Check out these posts to find more sequences and yoga poses:

Things You Might Need for A Home Yoga Practice:

  • Yoga Mat – because using just a blanket or the floor proves a bit more difficult in the beginning
  • Yoga block – these are super helpful if you can’t quite reach the ground OR if you want to get a deeper stretch in some poses
  • Blanket – yoga blankets are great for those relaxing poses that I’ll talk about in another post (stay tuned)
  • Yoga Strap – if you can’t quite do a pose (like reach your feet in seated forward fold) a strap comes in mighty handy to help you still do the pose properly without sacrificing your alignment
  • Meditation cushion – meditation has been proven to lower stress levels, so having a meditation cushion makes it a bit comfier and helps to elevate your hips
  • Bolster – same as the blanket, but this allows you to relax back onto the bolster so you can relax deeper into the poses you’re doing that might need or warrant a bolster

 Don’t forget to pin this post for later!

woman doing a single leg yoga pose on a beach in the water

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