Health and Fitness

The Best Yoga Poses for Every Body Type


The practice of yoga has grown in popularity over the last few decades, and for a good reason. Yoga poses provides mental and physical benefits that are hard to match with other forms of exercise. It’s also an excellent way to strengthen your core, tone your muscles, and improve flexibility and balance—and it can even help relieve stress. Yoga is accessible to people of all ages, sizes, and body types. 

However, if you’re uncomfortable with certain poses or have a specific goal in mind (such as weight loss), it might be helpful to learn how to modify certain poses to work better for your body type.

Let’s take a look at some common modifications for each body type:

The Best Yoga Poses for Every Body Type


Cat-Cow is a great pose if you are new to yoga. It’s a good warm-up for the spine and can help relieve back pain, improve digestion and even help to relieve stress.

Inhale as you arch your back into an upside-down’ U’ shape. Then exhale as you round over into a reverse cow pose by tucking in your tailbone and curling up toward the ceiling—you should feel like there is a straight line from shoulders down through hips and heels touching the floor in this position. 

Repeat 8 times each way or until you feel ready!

Downward Facing Dog

Downward Facing Dog is an excellent stretch for your hamstrings, calves, and back. If you have tight shoulders, this pose can help open up your chest.

To get into Downward Facing Dog: 

Start on all fours with your wrists directly below your shoulders and knees below your hips. Spread your fingers wide and press into the palms of your hands simultaneously to lift (raise) yourself off the floor onto all fours.

Then place your feet flat on the floor so that they are parallel to one another but not too far apart—keep them about 4-5 inches apart from each other—and slightly turn outwards at the ankles so that each heel rests in front of its respective toe (toe line facing forward).

Extended Triangle Pose

Start in Mountain Pose (Tadasana).

Step your feet about 3 to 4 feet apart, with the heels touching each other and the toes pointing slightly outward. Bring your hands to the prayer position at the heart center, or take hold of your elbows and inhale as you lift through the crown of your head while looking at the sky; exhale as you bend forward into a forward bend over one leg. 

Inhale while breathing deeply into core abdominal muscles, and exhale by releasing into a downward dog pose (Adho Mukha Svanasana). From there, come back up onto all fours, followed by coming into plank pose (Kumbhakasana) before repeating steps 2-6 on another side!

King Pigeon

How to get into the pose:

Start on your hands and knees in a tabletop position. Bring the right leg between your hands, directly below your shoulder, and your toes facing you. 

Your left knee will be bent at about 90 degrees, and your left foot will be flat on the floor in line with your torso (a).

Lord of the Dance

This is an excellent pose for building strength in the back and shoulders. It’s also good for stretching the hamstrings, calves, and arches. The pose should be held for several breaths.

Tree Pose

The Tree Pose is an excellent position for your body type, but it can take some work. Practice this pose at home until you feel comfortable enough to try it with a teacher or in public.

Here’s how to do the Tree Pose:

Come into the downward dog on an inhale and lift one leg towards the ceiling while keeping the other flat on the mat (this will be your “tree” leg). Bend your elbows slightly and bring them close to each other by stacking them above your head. Keep your gaze toward one foot rather than looking up at either hand as they support you in this position.

Warrior II Pose

The Warrior II pose is an excellent choice for people who want to stretch their shoulders and chest and those with tight hamstrings. It’s also an effective way to strengthen the core, which can be a bonus if your back is weak or injury-prone.

If you have good balance and flexibility, this pose may be right up your alley!

Upward-Facing Dog

The upward-facing dog is a great pose that strengthens the spine and shoulders. It also stretches the arms, hips, and legs. You might stretch your arms, legs, and back in the upward-facing dog pose.

This pose can help you relieve stress as it releases tension throughout your body by opening your chest cavity and improving circulation to vital organs like the lungs.

Everyone can do yoga, but it’s helpful to know how to adjust some poses to your body type.

The fact is that everyone can do yoga, but it’s helpful to know how to adjust some poses to your body type. Yoga is an excellent way for people of all fitness levels and body types to get in shape, so don’t let a perceived lack of flexibility stop you from practicing!

While it may be intimidating at first, know that many modifications are available for every pose. All you have to do is ask your instructor or look online for tips on modifying the poses based on your body type. If you’re new or just starting with yoga, I recommend finding a beginner class at a yoga studio near where you live; many studios offer free classes or discounts if you sign up in advance!


Yoga is great for everyone because it helps you connect with yourself on an emotional and physical level, but sometimes it’s hard to find the perfect pose! If you’re worried that your body type will prevent you from doing yoga, we hope this list has shown you otherwise. While some poses might be more challenging than others, there is always a way to modify them, so they work for your body type. These tips will help make that easier for everyone who wants to practice yoga regularly.


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