What is
obesity?
Obesity and Yoga
Obesity Symptoms
Obesity Reasons
Various ways to get rid of
Obesity
Effect of Special Diet on Weight Loss
/ Obesity
Special Program for Weight
Loss
What is obesity?
* Excess accumulation of
fats (Resulting in increased weight)
* In today's technology dominated world, physical activity has
decreased resulting in accumulation of fats.
* Consuming excessive calaries and not spending enough
calaries.
* Obesity may become reason for various other diseases such as
thyroid problems
* Obesity is result of imbalance of physical, mental and emotional
energies
Obesity and Yoga
* Yoga works on all aspects
of Obesity or excess weight (physical, emotional and mental)
* Regular practice of Yoga and controlled life style reduces
obesity (weight is reduced).
* Yoga makes human being agile, efficient and slim.
* Yoga is suitable for people in any age group.
* Yoga helps achieve control over mind and behavior (one can easily
control food habits and change life style to reduce the
obesity.)
* Yoga has different effect on obesity, which is permanent in
nature than other techniques for obesity reduction. Weight
loss is permanent but one needs to practice few important
techniques regularly.
Obesity
Symptoms
* Obesity increases weight,
reduces physical movements, and also brings in slowness in
emotional and mental activities.
* Food intake
increases.
* Obesity can
result in frustration. Depression is often associated with excess
weight gain.
* Laziness
increases, reducing overall efficiency.
* Sometimes
obesity can create obstruction to breathing process.
* Obesity may
result in heart problems, diabetes or blood
pressure.
Obesity Reasons
* Excess consumption of fats, calories and rich diet.
* Eating food, which is
sugar rich
* Consuming food all the
time, which includes milk, butter, cheese, oily food,
non-vegetarian food, tea, coffee, bakery products,
rice etc.
* Not eating
raw food, fruits, vegetables rich in fibers
Obesity because of physical problems
* Obesity can be
hereditary
* Digestive
disorders may result in obesity
* Improper
functioning of Endocrine gland system such as thyroid
disorders
* Problems in
the nervous system
* Imbalance in
emotional and mental
activities
Obesity as a
result of life style
* Lack of
exercise
* No
physical movement, driving cars and other vehicles
* Sitting
and watching TV, movies, working on computers
* Consuming
cold food from fridge all the
time
Various ways to get rid of Obesity
Practice of Yoga, yoga
poses, pranayama, cleansing techniques, meditation, and various
exercises
* Regular exercise like
running, swimming etc
* Yogasanas or yoga poses like Paschimotannasana, Saral
Hasta Bhujangasana, Sarwangasana, Halasana,
Dhanurasana, Veerasana, Trikonasana, Ardha
Matsyendrasana, etc
*
Along with Yogasanas Sun salutation is very effective for obesity
reduction, also Pranayama, cleansing processes like agnisar,
uddiyan bandha etc helps
Food
Habits
* The lunch and dinner
timings should be fixed
* The time difference 2 meals should be 4 hours
* Low fat meal, with fiber rich vegetables and fruits should be
taken.
*
Reduce fats, excess calories, sweets, milk, butter, cheese etc in
meals.
Other Useful
Habits
* Do not sleep for more
than 6 to 7 hours.
* Try to stop addictions such as smoking, drinking alcohol or any
other drugs.
* Taking help from dietician, one should fix the daily diet
schedule.
* If possible take massage and steam bath
regularly.
Regular practice of Yoga
can certainly reduce the obesity and weight loss, but one needs to
learn specific Yoga Techniques, which are more effective for
reducing the weight. We will be studying such techniques in this
article, SHIVA YOGA VALLEY has a separate Obesity Reduction
Program, more than 1000 people have been benefited by this
program.
Before knowing the
Yoga let us first understand what obesity
means.
First symptom of obesity
is increase in weight; body loses its shape, due to accumulation of
fats in various parts of body sometimes body balance is affected.
The obese person has to spend extra energy for any movement, which
results in reduction in overall movements; this reduction in
overall activity further increases the weight, also the enthusiasm
in any work goes down.
For a regular healthy life the weight has to be in certain limits,
there is standard chart, which relates height and weight. If the
difference is more than 10 % as mentioned in table then we may say
that the person is obese. One can get a brief idea from this chart
but not totally correct figures.
This increase in weight is a gradual process. The weight doesn't
increase suddenly. We may overlook this, as this increase is not
noticeable initially. But beyond certain limits this overweight may
become reason for various diseases like Hypertension, Diabetes,
Heart problems. So we need to control the weight from the
beginning.
For the daily work we spend calories, which we get from the food we
eat. But if we take more calories and spend less then the calories
are accumulated in the form of fats. Increase in fats reduces body
movements, which again increases the weight. So as to reduce the
fat one must control the food habits.
Weight can increase because of digestive problems. Useful part of
the food is absorbed in blood during the digestion. If there are
some problems in this process then it may result in accumulation of
fats. If the digestive problem is cured then obesity can
reduce.
Endocrine glands control various activities of body. A problem in
the functioning of endocrine glands results in various physical
problems, obesity can also be because of problems in functioning of
endocrine gland system. There is strain on endocrine gland system
during childbirth, menopause in case of women. So if proper care is
not taken during these transformations, it may result in
obesity.
Sometimes because of problems in nervous system, obesity increases
and in that case the nervous system problem is to be treated to
cure obesity.
Body and mind has complex relations between them, because of mental
and emotional imbalance, endocrine gland systems is affected, which
may result in
obesity.
_________________________________________________________________________________________________
Yoga for Obesity & weight loss
PREPARATORY PRACTICE
:
* Basic Movements.
* Preparatory Movements .
* Sun Salutatons with Slow
Speed.
_________________________________________________________________________________________________
USEFUL
PRACTICES
* Preparatory Movements
type 1 to 10 with fast speed.
* Sun Salutations 32 rounds in 8
minutes.
Asana
:
* Uttanpad Chakrasana (3 rounds) * Akarna Dhanurasana (1 minute on wach side)
* Sarwangasana (3 minutes)
* Ushtrasana (2
minutes)
* Halasana (1minute)
* Udarsanchalan (3
rounds)
* Matsyasana(1 minute)
* Trikonasana (1 minute on each
side)
* Ardhamatsyendrasana (2 minutes on each side)
* Veerasana (1 minute on each
side)
* Paschimottasana (1 minute)
*
Shavasana (when needed)
Cleansing
Practices:
* Agnisar 100 strokes
total in 3 to 4 rounds.
* Uddiyan Bandh 5 rounds ( each round 30 seconds)
* Kapalbhati 5 rounds (120 strokes per round)
* Vaman Dhouti (once a week )
* Laghoo Shankhaprakashlana (once a week)
* Full shankhaprakshalana (once a
year)
Pranayama:
* Suryabhedan Pranayama
with Kumbhak for 10 minutes.
* Bhastrika Pranayama with Kumbhak for 10
minutes.
_________________________________________________________________________________________________
OPTIONAL PRACTICES:
Asana:
* Bhujangasana
*
Ardhpaschimottanasana
* Dhanurasana
* Sulabh
Ushtrasana
* Vipritakarni
*
Garudasana
* Vakrasana
* Parivart
Trikonasana
* Uttanpadasana
*
Patangasana
* Pawavanmuktasana
Pranayama:
* Anulom Viloma with or without Kumbhak, Right Nostril
Breathing.
Cleansing
Practices:
* Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking
for 60 minutes
_________________________________________________________________________________________________
CONTRAINDICATIONS:
* Shirshasana (Head stand) & Its
Variations
_________________________________________________________________________________________________
FOOD HABITS:
Suitable:
*Normal Food with Less Fats & Carbohydrates but with High
Fibres. Best food is Fruits (except banana, mango & grapes)
& Vegetables.
Avoid:
* Non-veg Food, Milk & Milk Products (Skimmed milk can be
taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food,
Preserved Food.
________________________________________________________________________________________________
(SPECIAL FOOD PROGRAMME
FANEER)
This is a specially designed food programme for reduction of
weight. This includes the diet for three days as
follows;
* First Day - Only
Fruits and Raw Vegitables (no other food to be taken)
* Second day - Only
Water with Lemon Juice & Salt
* Third day - Only
Juices & Soups (liquid diet
only)
_________________________________________________________________________________________________
DAILY PRACTICE
PROGRAMS:
No.Asana / Yoga Technique
Duration in Minutes
1 Omkar Chanting
5
2 Prepeparatory movements 1 to
10 (5 repetitions)
8
3 Sun salutations - 32
repetitions
8
4 Shavasana
2
5 Dharasana (bow pose in prone
position)
2
6 Sarwangasana (shoulder stand)
3
7 Halasana (plough pose)
1
8 Matsyasana (fish pose)
1
9 Shavasana (corpse pose)
2
10 Uttanpad chakrasana 3 rounds
3
11 Ushtrasana (camel pose)
1
12 Ardha Matsyendrasana (spinal
twist) both sides
5
13 Paschimottanasana (forward
bend)
2
14 Akarna Dhanurasana Type 1 or
Akarna Dhanurasana Type 2
3
15 Udar sanchalana type 2
(abdominal movements)
3
16 Trikonasana (triangle pose) 1
min X 2 sides
3
17 Veerasana (warrior pose) 1
min X 2 sides
3
18 Garudasana 1 min X 2 sides
2
19 Shavasana (corpse pose)
2
20 Agnisar (100 rounds)
4
21 Uddiyan Bandha (abdominal
lock) 5 rounds
3
22 Shavasana (corpse pose)
5
23 Kapalbhati (forceful
exhalations) 120 X 5
2
24 Bhasrika - Right Nostril
Breathing + Surya Bhedan (bellows breath)
10
25 Prayer
7
Total Time
90
Additional
Practices:
* Yoga Nidra (once a
day)
* Vaman Dhouti & Laghoo
Shankh Prakshalana Once a week
* Full Shankh Prakshalana Once a
year
_______________________________________________________________________________________________
If you have any questions
related to Registration, Payment, Visa or any other inquiry about
our Yoga teacher training course, please contact us
at:
Shiva Yoga Valley
E-mail : info@shivayogavalley.com