Teaching Yoga for Round Bodies

Introduction

1. Adho Mukha Shvasana
2. Ardha Matsyendrasana
3. Balasana
4. Bhujangasana
5. Chandrasana
6. Dandasana
7. Dhanurasana
8. Garudasana
9. Janushirasana
10. Jathara Parivartanasana
11. Matsyasana
12. Padahastasana
13. Parvatasana
14. Paschimotanasana
15. Salabhasana
16. Sarvangasana
17. Sasamgasana
18. Savasana
19. Setu Banghasana
20. Siddhasana
21. Standing Backward Bend
22. Surya Namaskar (Sun Salutation)
23. Tadasana
24. Trikonasana
25. Ustrasana
26. Utkatasana
27. Vajrasana
28. Viparita Karani
29. Virabhadrasana
30. Vrikasana

Utkatasana
The Chair Pose

Unless there are knee problems, most fat people are comfortable with the first phase of this asana. The second phase is harder for everyone, of course. The fat person performing this asana must be sure of his/her leg strength and knee health, since s/he must carry more weight. The most troublesome part is keeping the knees pointed forward as s/he completes the squat, due yet again to abdominal and thigh fat. I have found that I and other fat people unconsciously lean back in order to breathe better, which places stress on the lower back as well as hinders an already precarious balance. I teach fat students to go down as far as possible, maintaining alignment, then to come out of the asana.

Alternatively, they can start the asana from a slightly duckfooted and externally rotated leg position. We’re talking a couple of inches, no more. This allows the necessary room for the thighs and belly as they squat. This changes the lower back stretch and which aspect of the quadriceps is working the hardest, but I believe that as long as the legs are opened from the hips, and the knees stay in alignment with the feet, there is no extra danger.

As with any student, if it’s too hard to come straight up out of the second phase of Utkatasana, a fat student can bring his or her hands forward onto the floor, resulting in an all-fours position. Then s/he can simply straighten up to “standing” on the knees and step up to Tadasana.