Learning to stand properly is very beneficial, it redistributes the forces of weight to allow better, stronger posture.
Middle of feet point forward. Many people stand so that feet are angled out to the sides. This causes compression in the lower back. Be careful that the de-rotation is from the hip and not just from attempting to rotate at the knee, leading to knee problems.
The “pole of truth” is an excellent tool for teaching tadasana and generally works for plus size students despite the extra flesh. The pole can be a large wooden dowel from the lumber store or you can use the handle of a broom, etc. The pole should touch at sacrum, thoracic spine, and back of head. There should be an arch at neck and lumbar. Lumbar curve should be so that only a couple of fingers or so fit between the back and the pole. This space may be larger if the student’s distribution of weight displaces the pole at the sacrum.
Rolling or pumping the feet with a ball (golf ball, tennis ball, racquet ball, etc.) is a useful way to help the student feel their feet and ground. Many people new to yoga are very disconnected from sensations in their bodies.
Instability in the hips can cause instability in standing poses that require balance, so I like to incorporate hip raises in my classes. Stand on two blocks near a wall for stability and lift and lower the opposite hip, legs straight.
Fallen arches are common in plus size students and cause difficulty with balance. I work on arches in a couple of different ways. Place four blocks on the mat leaving space between for arches, as shown in the photo below. Stand in Tadasana so that the balls of the feet and heels are supported by the blocks.
“Toes up the wall” is another way to work on the arches. Place a block against the wall and place the ball mounds of the toes on the front top edge of the block. Pull the foot down the block until the ball mounds touch the floor, note that some foot shapes will not be able to touch all ball mounds at once, just do your best. Hold here, then keeping the arch in the foot, pull the foot back along the floor and lower the toes. Begin to bring weight to the foot as you hold the arch as long as possible.
