Big & Bold: Yoga for the Plus-Size Woman epub
This book provides clear instructions for safely performing 43 poses (asanas) in a variety of seated, kneeling, standing, reclined, and restorative positions. Poses feature multiple options for body positioning and prop usage, so you can choose the variations and make the adjustments that work best for your body, without forcing it into a potentially dangerous position.
Whether you are new to the world of yoga or simply seeking guidance on practicing in the comfort of your own home, the sample sequences—including clear examples on how to assemble the poses and breathing exercises for maximum benefits—are invaluable. Sequences targeting specific objectives are also provided, with four energizing practices and four relaxing practices organized as 10-, 30-, and 60-minute practices. You’ll also find recommendations for comfortable clothing and learn how to get creative with yoga props to add some fun to your practice and make poses more comfortable.
Throughout the book, author Laura Burns shares her story of how she developed a love of yoga, discovering how it can be an empowering and wonderful way to move your body and celebrate what it can do at any size. With Big & Bold: Yoga for the Plus-Size Woman, you will find the guidance, motivation, and inspiration to experience all the physical and mental benefits yoga has to offer. Yoga is meant for every body.
AudiencePlus-size women who want to enjoy yoga tailored to their body; also for yoga teachers or other fitness professionals who work with bigger women.
Chapter 1. Start With Confidence!
Chapter 2. Get Your Gear
Part II. Get Moving
Chapter 3. Warming Up and Breathing Exercises
Chapter 4. Seated and Kneeling Poses
Chapter 5. Standing Poses
Chapter 6. Reclined Poses
Chapter 7. Restorative Poses
Part III. Make a Plan
Chapter 8. Creating a Home Practice Plan
Chapter 9. Energizing Practices
Chapter 10. Relaxing Practices
—Melanie Klein, MA, Professor of Sociology and Gender/Women's Studies, Coeditor of Yoga and Body Image, Cofounder of the Yoga and Body Image Coalition
“As a fat woman, I have often felt like certain spaces don’t or won’t accommodate the needs of my body. Movement activities can often be rife with anxiety and uncertainty. When I look around mainstream yoga media and spaces, it is clear that they are created for thin, able-bodied people. Laura’s book recognized all my fears and offered useful information to move forward with a yoga practice that works for me. As a person with chronic pain, I know the benefits of yoga are immense—not only for my body but for my mental well-being as well. Thank you, Laura, for creating a space that centers on the experiences and abilities of folks in larger bodies; it is truly a blessing to have this book in the world.”
—Summer Michaud-Skog, Author and Founder of Fat Girls Hiking
Deep-relaxation pose (Savasana)
Explore common myths of yoga practice
You are the boss of your body
Bound-angle poseBound-angle pose - continuedFive-pointed star poseFive-pointed star pose - continued