Shalabhasana (Locust Pose)
The Sanskrit name is derived from Shalabha (शलभा) meaning locust and āsana (आसन) meaning "posture" or…
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Yoga for excessive weight is a gentle practice that builds strength, improves body awareness and eases stress. It does not melt fat on its own. This page lists safe poses by level and explains when to see a GP.
Understanding the Category
What Are Excessive Weight?
Excessive weight, often called obesity, is usually defined as a BMI of 30 or more. BMI is only a screening tool. Yoga cannot treat it alone. It can build muscle, ease stress and support steady movement habits.These poses fall into three groups:Strength: Bhujangasana and Dhanurasana tone the back and legs.Core: Jathara Parivartanasana and Naukasana engage the belly.Flexibility: Hastapadasana and Janusirsasana ease tight hamstrings.Start with standing and floor poses. Build slowly and pair them with balanced eating.
Why Practice
Benefits of Excessive Weight
Muscle Strength
Holds build muscle in legs and back. More muscle supports daily energy use.
Core Tone
Core poses engage the belly muscles. A strong core supports the spine.
Stress Relief
Slow breathing calms the mind. Less stress can ease emotional eating.
Body Awareness
Mindful moves help you tune in. Notice hunger and fullness cues.
Joint Mobility
Gentle folds and twists loosen the body. Easier movement keeps you active.
Better Sleep
An evening routine helps you unwind. Good rest supports healthy habits.
Suitability
Who Should Practice?
- Adults who want a gentle way to stay active
- Beginners returning to movement
- People who want less stress around eating
- Anyone who wants steadier core strength
- Those following a plan from their GP
Contraindications
Who Should Avoid Excessive Weight?
- Chest pain or breathlessness at rest: see a doctor
- Uncontrolled high blood pressure without advice
- Joint pain in knees, hips or back: modify poses
- Heart or diabetes conditions without advice
- Pregnancy without a qualified teacher
- Wheel Pose or Low Plank with weak wrists or back
- Strong inversions and forceful breathing
- Long holds if you feel dizzy or faint
By Level
Beginner Excessive Weight
- Tadasana (Mountain Pose) Builds steady posture and body awareness
- Hastapadasana (Hand to Foot Pose) Eases tight hamstrings and calms the mind
- Bhujangasana (Cobra Pose) Strengthens the back and opens the chest
- Jathara Parivartanasana (Abdominal Twist) A gentle twist that works the belly
By Level
Intermediate Excessive Weight
- Janusirsasana (Head to Knee Pose) Stretches the hamstrings and back
- Marichyasana (Sage Twist Pose) A seated twist that tones the waist
- Ardha Chandrasana (Half Moon Pose) Builds leg strength and balance
- Dhanurasana (Bow Pose) Strengthens the back and stretches the front
By Level
Advanced Excessive Weight
- Chaturanga Dandasana (Low Plank Pose) Builds arm, core and shoulder strength
- Naukasana (Boat Pose) Builds deep core strength and balance
- Kurmasana (Tortoise Pose) A deep fold that stretches hips and back
- Chakrasana (Wheel Pose) A deep backbend for strong arms and legs
Anatomy
Muscles Worked
🔥
Core
Rectus abdominis, obliques, transversus
🧍
Back
Erector spinae, latissimus dorsi
🦵
Legs
Quadriceps, hamstrings, calves
🌀
Hips
Gluteus maximus, hip flexors
💪
Shoulders and Arms
Deltoids, triceps, biceps
🌬️
Breathing Muscles
Diaphragm, intercostals
Practice Tips
Tips for Safe Practice
- ✓See a GP for a personal weight plan.
- ✓Move slowly and stop if you feel pain.
- ✓Hold each pose for 15 to 30 seconds.
- ✓Breathe through the nose and stay relaxed.
- ✓Practice most days for 20 to 30 minutes.
- ✓Pair yoga with walking and balanced meals.
- ✓Use blocks or a chair to modify poses.
Common Questions
Frequently Asked Questions
Can yoga help with excessive weight?
Yoga can build strength, ease stress and support healthy habits. It does not replace balanced eating, activity and medical care. Results vary from person to person, so use it as one part of a plan.
Which poses suit beginners?
Tadasana, Hastapadasana, Bhujangasana and Jathara Parivartanasana are gentle starting points. Go slowly, use props and stop if anything hurts.
Does yoga burn many calories?
Gentle yoga burns fewer calories than brisk exercise. Its value lies in muscle tone, stress relief and mindful eating. Pair it with walking or other regular activity.
How often should I practice?
Aim for 20 to 30 minutes on most days. Short, regular sessions work better than rare long ones. Build time slowly as your body adapts.
Who should check with a doctor first?
Check first if you have heart disease, high blood pressure, diabetes, joint pain or are pregnant. A doctor can advise on safe poses and intensity for you.
When should I see a GP about my weight?
See a GP if you are worried about your weight or health. Go sooner for chest pain, breathlessness, sudden weight change or swollen legs. A GP can offer tailored support.