I’m not a medical professional, but as a yoga teacher, I’ve worked with individuals of many different weights and body compositions, including people who are on the lighter side. Generally speaking, yoga can be beneficial for overall strength, flexibility, balance, and stress relief, regardless of your weight. However, if someone weighs only 35 kilograms (about 77 pounds)—and especially if that weight indicates they may be underweight or dealing with an underlying health condition—it’s wise to proceed with a few considerations in mind.
1. Get medical clearance if needed
If there’s any concern about being underweight or having an underlying health issue that might affect physical activity (for example, an eating disorder, a metabolic condition, or general malnutrition), it’s important to check with a healthcare professional before starting or intensifying a yoga practice. They can help rule out any risks and provide guidelines on safe levels of exercise.
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2. Choose supportive, gentle styles initially
Not all yoga classes are the same. For someone who is quite light or has less muscle mass, jumping straight into a fast-paced “power yoga” or advanced Vinyasa class might be too intense. Gentle classes such as Hatha, Yin, or a beginner-friendly Flow class can help you focus on proper alignment, gradually build strength, and improve flexibility at a comfortable pace.
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3. Focus on building strength and stability
Yoga can help with muscle tone and overall strength, which is especially important for someone with a lower body weight. Postures like Plank, Warrior poses, and Chair pose build muscular endurance in the legs, core, and upper body in a low-impact way. However, proper alignment and pacing are crucial to avoid injury, especially when starting out.
4. Consider one-on-one instruction
If you have concerns about how your body will adapt to yoga or if you’d like a personalized approach, private sessions with an experienced teacher can be a big help. They can recommend modifications that best support your frame and address any specific challenges, including building a bit more muscular support.
5. Listen to your body and go slow
Whether someone weighs 35 kg or 135 kg, the general rule in yoga remains the same: respect your body’s limits. Listen for cues like pain, extreme fatigue, or dizziness, and step back if necessary. Over time, as you become more comfortable and confident, you can explore more challenging poses or styles.
Bottom line: Weight alone doesn’t exclude anyone from reaping the benefits of yoga. However, if you’re 35 kg and possibly underweight, it’s important to approach yoga with extra care and perhaps medical guidance. Starting gently and listening to your body’s signals can help ensure a positive experience that supports overall well-being.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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