Teaching Yoga for Round Bodies


  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

The Firm Pose (or Thunderbolt Pose, Diamond Pose)

As with Balasana, the thigh fat just doesn’t know where to go in this asana! Therefore, the fat student may not be able to sit on the heels at all. For some, however, especially midsized people, the trick I described for Balasana — rolling the muscle and fat on the calves and thighs laterally — may help. Usually, though, sitting on a cushion is required, and the legs will simply be as close together as the fat permits.

Another potential problem in this asana for the fat person concerns the feet. The heels bear more weight with a fat person, and the extreme plantar flexion that results may cause painful cramps. In addition, if the student (fat or thin) has plantar fasciitis (chronic inflammation of the connective tissue in the soles of the feet), this asana can aggravate the condition.

To solve the problem, I use a large enough towel roll under the fronts of the ankles to make the angle of the ankle between 90 and 120 degrees, rather than the more usual 150 degrees or more.

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All authors are graduates of Ananda Yoga Teacher Training.

Ananda Yoga Registered Yoga School for 200 and 300 hours

About the Author

Kay Erdwinn, M.D., teaches “Yoga for Round Bodies” in Placerville, California.


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