Yoga for Obesity (Overweight)

Note: For the proper understanding and performance of the asanas it is recommended that you take the guidance of an experienced yoga teacher.

obesity
Obesity can be defined as deposition of excess fats on body or excess weight,which can lead to many diseases like

high blood pressure,
heart disease,
diabetes &
infertility also.

In the case of obesity, it is clear that the main causes are related to lifestyle. The first cause is overeating. The second is decreased physical activity, which means that there is an imbalance in the amount of energy we take in and the amount we expend
Studies have shown that yoga can reduce weight and that too within a month. Many of them think it is no possible, but it holds true. You just need to follow a few steps such as drinking 5-6 glasses of water every morning, practicing a lot of asanas, Pranayam and Surya Namaskar.

The advantages of these exercises are innumerable. They enhance your memory, eyesight, and concentration and also bring down your excessive weight. You can sit anywhere and perform yoga, be it indoors or outdoors.

Initially do not try to do too many asanas, proceed gradually and regularly.

Some tips to fight obesity
1) Try to avoid fried food,milk sweets,chocolate,ice cream,more ghee or oil.
2) Eat healthy foods like fresh fruits ,vegetables,sprouted beans.
3) The best remedy = drink 1glass warm water + 1ts lemon juice+1 ts of honey,in morning time.
4) Eat one raw tomato daily , with 1 pinch salt to reduce fat .
5) Eating raw cabbage is also helpful.
6) massage the full body with oil once a week & take steam bath after that.
7) substitute rice with wheat or jawar ata.
8) Drink buttermilk daily which help for digestion.
9) Instead of taking two large meal take 3-4 small meals.
10) Do yoga ,pranayam regurarly.
11) Do not skeep lunch or dinner.Eat something.
12) Instead of eating less.Eat properly & do proper yoga or exercise.
13) Do morning or evening walk regularly.
14) keep drinking warm water whole day,which helps to burn fat.

We will start the Yoga for Obesity with information of surya namkar. Surya Namaskar is a series of twelve asnas. It is a very good exercise which takes only a few minutes to do and serves as a warm up routine before the practice of yoga asanas.

Who should not practice surya namaskar ?
People suffering from backpain & slip discs
During menstrrual period
High blood pressure
People having hernia

Benefits of Suryanamaskar:

Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.
Strengthens abdominal muscles.
Thoroughly ventilates the lungs, and oxygenates the blood.
Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.
Tones up the nervous system and improves memory.
Promotes sleep and calms anxiety.
Normalizes the activity of the endocrine glands - especially the thyroid gland.
Refreshes the skin. Prevents Skin disorders.
Improves muscle flexibility.
In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.
Suppresses menstrual irregularity and assists in easy childbirth.
Prevents loss of hair and graying.
Helps to reduce fat.

Method;-

1.Pranamasana - salute.

Stand erect with feet together and join the palms in the center of the chest in the style of Indian salute and inhale. Then exhale and push the hands down straightening and lowering the arms until the elbows touch the sides. This standing pose is also known as tadaasana.
2. Hastauttanasana

Inhale and raise the arms above the head and extend the spine backwards arching the back from the waist and moving the hips forward. Let the eyes follow the hands while relaxing your neck.
3. Padhastasana Begin to exhale bending forward from the waist and place the hands on the floor besides each foot. Relax with your head and neck in a bending pose.
4. Ashwa Sanchalnasana. Inhale and putting your weight on the hands stretch the right leg behind like a stick resting on the toes. Bend the knee and place it on the floor with your weight on the left foot and arch the spine backward. Lift the head and neck first up and then back. Roll the eyes up. The left foot remains between the hands.
5. Parvatasana - mountain pose.
Exhale and bring the left foot back in line with the right. Lift the hips up high like a mountain. Push the heels and head down and look at the toes with the head down between the arms.

6. Sashtang dandawat - lie down.
Put the knees down first and then bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. Sashtang means eight limbs and dandawat means paying homage by touching the floor. Make sure the hips are slightly raised above the ground. Inhale and exhale in this position. Keep the feet together.

7. Bhujangaasan - cobra pose.
Lower the pelvis and abdomen to the floor. Inhale and stretch the toes on the floor. Raise your head slowly up, arch the spine and neck and look up. Keep your legs together and the elbows alongside the body slightly bent and keep the shoulders down.

8. Parvatasana.
Exhale and wiggle your toes forward allowing your feet to rest on the soles while your raise the hips as your did in number 5.

9. Ashwa Sanchalasana/ Inhale and bring the right foot forward and assume pose number 4 exactly as before.

10. PadhastasanaExhale and bring the right foot forward and assume pose number 3.
11. Hastuttanasana
Inhale and stretch up in a standing pose with your arms up and bend backwards like in pose number
12. Pranamasana
Exhale and stand erect bringing the hands back to the center of the chest with palms together as in pose number 1.

ASANAS

We will proceed to asanas for obesity and discuss each asana in detail.

Garudasana (Eagle pose)
It improves concentration,balance and coordination
Reduces fat around arms & thighs.

Method-
1) Stand erect on yoga mat.
2) Bend right knee slightly & place left thigh over the right thigh.
3) Twist left calf around the right so that the left big toe hooks around the inner side of the right calf.
4) Hand position - cross the right elbow over the left. Twist left forearm around the right so that palms will touch each other.
5) Raise the arms at the shoulder level & keep back straight.
6) Then straighten right knee as much as possible.
7) Maintain the pose and breathe normally.
8) Press the sole of your supporting foor downwards.
9) Press the crown of your head away from the shoulders and feel the elongation of your spine.
10) Exhale and slowly return to original pose.
11) Repeat the pose with other side also.

Duration and Repetitions-
1) Hold this asana as long as possible- 20-30 secs.The time will gradually increase as you become more comfortable with this asana.
2) Repeat 2 or 3 times each side.

Gamukhasana (Cow's face pose)
This asana is good for arthiritis also.

Method-
1) Sit with legs in front and arms on the side of your hips. This position is also called Dandasana.
2) Bend the left leg and place it below right hip. Gently sit over it.
3) Bend right knee and place on left thigh with outer border of right foot resting horizontally on the floor and toes pointing backwards.
4) Keep back straight.
5) Raise left hand over the head and bend it at the elbow such that the palm is placed between the shoulder blades.
6) Take right hand behind and bend it at the elbow and place palm facing backwards between the shoulder blades.
7) Grip fingers of both hands and bring hands closer to each other by allowing both elbows to move backward.
8) Maintain the pose and breathe normally.
9) Exhale and return to original position by retracing steps in reverse order.
10) Repeat pose with opposite thigh on top.

Duration and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat 2 or 3 times each side.

Parighasana (Gate pose)
Good for low and mid back aches
Reduces the fat around the waist, thighs and calves.

Method-
1) Kneel on the knees keeping back erect.
2) Strech left leg to the left in the line of the trunk facing knee upwards.
3) Raise both arms up and parallel to the floor.
4) Exhale, bend trunk and left arm to the left in the line with the left leg.
5) Rest left forearm on the left leg shin with palm facing upward.
6) Slowly bring right arm over the head to the left side and place the right palm on the left palm.
7) Maintain the pose and breathe normally.
8) Repeat pose other side also.

Duration and Repetitions-
1) Try to maintain the pose 20 to 30 secs.
2) Repeat 2 to 3 times each side.

Pavanmuktasana (Gas releasing pose)
This asana is good for digestive disorders - dyspepsia, flatulence, constipation and colitis.
Reduces obesity of abdomen, thighs and arms.

Method-
1) Lie on back.
2) Exhale and bend both knees.
3) Hold both knees with locked hands.
4) Press thighs gently towards lower abdomen.
5) Raise head up and touch forehead to knees.
6) Maintain the pose and breathe normally.
7) Inhale and return to original pose.

Durations and Repetitions-
1) Try to maintain the pose upto 30 to 60 secs.
2) Repeat the pose for 3 to 4 times.


Urdhva Dhanurasana (Upward bow pose)
Expands chest and lungs
Reduces fat around abdomen and extremities

Method-
1) Lie on back.
2) keep feet 6 inches apart.
3) Bend the knees, bring feet close to the thighs.
4) Keep both arms over the head and them close to the shoulders.
5) Exhale and raise the trunk and chest by giving pressure on the hands and feet.
6) Open elbows and knees partially.
7) Touch crown of head to the ground by extending the neck.
8) Exhale and raise the head from the floor and take trunk higher by straightening the arms and raising the thighs and abdomen as high as possible.
9) Maintain the pose and breathe normally.
10) Exhale and lower the body to the floor. Rest for some while.


Durations and Repetitions-
1) Try to maintain the posture for 20 to 30 secs.
2) Repeat the asana for 1 to 2 times.

Bharadvajasana (Bharadvaj's pose)
Narrows the waist.
Works on the endocrine glands and reduces excess fats.

Method-
1) Sit in Dandasana.
2) Bend both knees pointing to the right and feet to the left.
3) Exhale and twist trunk towards the right.
4) Put left hand under the right thigh with palm facing floor.
5) Take right hand behind back and hold the left arm.
6) Look towards left side at the shoulder level.
7) Maintain the pose and breathe normally.
8) Inhale and return to original position.
9) Repeat pose on the opposite side.

Duration and Repetitions-
1) Maitain the pose for 30 secs.
2) Repeat the asana 2 to 3 times each side.

Ardha Matsyendrasana (Lord Matsyendra's pose)
Reduces fat around thighs, arms and waist.
Tones complete spine.

Method-
1) Sit in Dandasana.
2) Bend right knee and keep it under left hip. Sit over it gently.
3) Bend left knee vertically and place foot on outer side of right thigh with shin perpendicular to floor.
4) Exhale and twist the trunk 90 degrees to left. Keep right arm pit over the left knee.
5) Twist right arm around the left knee and place it behind the back.
6) Turn head to the left or right.
7) Maintain the pose and breathe normally.
8) Exhale and return to original position.
9) Repeat pose on the opposite side.

Durations and Repetitions-
1) Maintain the pose for 30 to 60 secs.
2) Repeat the asana 2 to 3 times each side.