Starting a yoga practice can be intimidating for anyone. You’re ready to enjoy the benefits of yoga, but how do you make the leap to actually doing it? Yoga studios can seem like private clubs, where you have to know the secret handshake and password before you'll be allowed to join. Add to this scenario the popular image of the yogini: young, lithe, and twisted like a pretzel in skin-tight spandex. What if that image bears little resemblance to yourself? If you are overweight, overcoming both your mental and physical hurdles to try yoga for the first time can be even more challenging.

Why Do Yoga?
Any physical activity will improve mobility and general health. Doing yoga decreases stress, improves flexibility and increases muscle tone and strength. The overweight often have trouble with joint pain; yoga can help by improving the body’s alignment to reduce strain on joints by allowing the frame to bear more of the body’s weight. Yoga also develops your balance, which helps you feel grounded and reduces the likelihood of injuring yourself in a fall. People who are overweight often feel disconnected from their bodies — yoga helps to bring the mind-body connection to the fore, which can improve self-image and acceptance of your body. Most importantly, yoga can help you feel better, both improving your physical fitness and elevating your mood.

How to Start
The best way to learn yoga is from a qualified teacher. Specialized classes for the plus-sized are becoming more popular. In order to have a positive experience from your first yoga classes, try a beginner’s level gentle hatha practice because the teachers are trained to work with differing abilities and body types. Chair yoga is also a possibility for those with limited mobility. If you do not feel ready for a group class, private yoga sessions may be the way to go. This can be a great way to learn basic poses and gain the confidence to use props in an effective way before joining a group practice. Becoming knowledgeable about yoga is the best way to ensure that you will feel at ease.

It might be surprising that the Sanskrit name Utkatasana is sometimes translated as Fierce Seat or Powerful Pose. The asana looks fairly straightforward and simple—you bend the knees as if preparing to sit on a chair. It looks so much like someone sitting on an imaginary chair that it's commonly called Chair Pose.

But rather than let you relax back into a La-Z-Boy, Utkatasana requires you to support yourself in a standing squat. This action engages the muscles of your legs and back—and is arguably the single best movement for strengthening the thighs, both the quadriceps and the hamstrings, as well as the erector spinae muscles in the back. Leg-strengthening squats are workout staples at the gym, where people often do them while holding weights. Utkatasana is similarly strengthening but should generate less wear and tear on your joints over the long haul.

Reference: Yoga Journal