Living Large

Hatha yoga isn't just for the slim and slinky. A few basic modifications can make its gifts--flexibility, balance, strength, stress reduction, and increased awareness--accessible to every body.

By Carrie Peyton Dahlberg

If the journey toward a fulfilling yoga practice still sometimes seems difficult, try to keep in mind how sweet the rewards can be. Deepening awareness and acceptance of the body can be particularly liberating in a culture that declares those bodies unacceptable.

"Fat people may have a tendency to separate mind from body, because it can be painful to live in a fat body in a fat-hating society," says Mara Nesbitt, a licensed massage therapist in Portland, Oregon, who has made yoga videos for the very large. "Yoga is a really good way of getting back in touch with your body and making friends with it again."

Large yogis may also have to battle with their own ideas about their bodies. They can be afraid of being judged, of putting on exercise clothes, of being surrounded by people who are thinner and seemingly more capable. They can be uncomfortable handling the stomach, an area fraught with symbolic meaning for many people troubled by their size or shape.

If you find yourself struggling with such feelings, it can be helpful to remember that viewing the belly--or anything about your own body--with shame creates unnecessary barriers to moving comfortably exactly as you are today. If you have a copious "Buddha belly," try simply acknowledging it without judgment and then accommodating it with gentleness. Consciously developing such a stance can pay big dividends in freedom, comfort, and tranquility.

Lilias Folan, creator of the much-loved public television series that bears her name, believes that developing such an attitude can contribute enormously to a healthy yoga practice--and that the culture of yoga in America has never before offered such a supportive setting. She is excited by the courage it can take for large students even to come to a yoga class, and she is thrilled to be seeing them more frequently. "Right now, it seems the door has opened. Now, I will have two or three women of size in a class, and they were not there maybe 10 years ago," she says. "There is more acceptance of all sizes, shapes, and ages coming to classes." Furthermore, she notes that as teachers gain more knowledge about props and pose modifications, they become better equipped to help students deal with a variety of challenges.

Folan encourages all yogis to explore their inner lives as they practice. That can mean being aware of any negative thoughts or myths about your body that run through your head as you spend time in a pose. Are you letting yourself ridicule your stomach or worrying about what the students behind you think of the size of your backside? When such thoughts come into your mind, trade them for new mantras. Folan suggests focusing on positive thoughts, such as, "I am strong; my body is strong."She advises, "Don't look to the right or left of you. You do your thing. You're perfect the way you are."

Teach Your Teachers

It's harder to find a yoga class tailored to large students than one designed for other groups, such as pregnant women or seniors. But a special class isn't really necessary. A weighty would-be yogi can help any open-minded teacher become a specialist.

First, before you even come to class, grit your teeth and at least think about not wearing especially baggy clothes. Tuck in a T-shirt instead of letting it hang out. If your teacher can see your spine, joints, and movements clearly, she can help you avoid injury.

Next, be prepared to share plenty of health information with your teacher. If you have any injuries or health issues, discuss them before your first class. Even if you are basically healthy, make your teacher aware that the larger you are, the more care should be taken with your knees and spine. The less fit you are, the slower you should move into and out of poses.

After each session, or during if it's appropriate, give your teacher full and frank feedback. Unless she has thighs, upper arms, a backside, or a belly just like yours, she won't know how a pose feels in your body. It's important that you tell her.

To communicate well, you'll need to become aware of all the sensations you experience in a pose. Then you can let your teacher know what feels like it's stretching, what feels tight, what feels strong or weak, and what, if anything, feels uncomfortable. If an asana perplexes you, use the time before or after class to ask the teacher what you're supposed to be experiencing in the pose and to discuss ways you can move toward feeling those sensations.

At all times, make brainstorming your mantra. Improvise props if there aren't any available: An old bathrobe tie can be a fine yoga strap; if you're in a fitness studio, an aerobic step can be an excellent substitute for a yoga block. Browse through books on gentle yoga, yoga for seniors, and yoga for people with health issues. Rent, buy, or borrow videos to see how poses can be modified. Share the ideas you come across with your instructor. If you can, find another big yoga student or persuade a large-size friend to become a fellow student, so you can be a source of ideas and inspiration for each other--and for your teacher and other big yogis.

—C.P.D.

A round-bodied yoga instructor herself, newspaper reporter Carrie Peyton Dahlberg hopes to write more about yoga for bountiful bodies. She would love to hear about your experiences; you can e-mail her at cpeytondahlberg@aol.com.

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