What
is Obesity or Overweight?
It
may be defined as excess weight or deposition of excess fats
on body, which leads to various diseases like diabetes, heart
diseases, hypertension, lowered pulmonary functions, lowers
life expectancy.
Medical
words, it may be defined as an abnormal growth of the adipose
tissue due to enlargement of fat cell size (Hypertrophic) or
an increase in fat cell number (Hyperplastic).
It can be of 2 types, first is Abdominal obesity and second
is Gluteal obesity. Generally 20 % excess weight is considered
as health risk.
Obesity
Reasons-
• Physical inactivity (lack of proper exercise)
• Eating Habits –
o Eating in between meals
o Preference to sweets, refined food, fats, preserved food
o Composition & periodicity of meals
• Psychological Factors
o Emotional disturbances
o Depression and anxiety
o Frustration and loneliness
• Endocrine glands problems
• Familial tendency
• Males are at high risk during age 29 to 35 and females
are at risk during the age 45 to 49
• The risk increases with age.
Assessment
of Obesity –
1. Body Mass Index = Weight in kg./ (Height in meter)* (Height
in meter)
If the BMI is in between 19 to 23, it is considered as normal,
but if it is more then 23 then it can be called as obesity.
2. Waist to Hip ratio = if it is more than 1 in male is Obesity
and 0.85 in females.
There are other methods to assess the obesity.
The
obesity results in various diseases like diabetes mellitus,
hypertension, coronary heart diseases, reduced pulmonary functions
and resulting in lower life expectancy.
Yoga-
Yoga
has an important role to play in the treatment of Obesity. Yoga
techniques affect body, internal organs, endocrine glands, brain,
mind and other factors concerning Body – Mind complex.
Various Yoga techniques can be practiced effectively to reduce
the weight and achieve normal healthy condition of Body and
Mind.
Asanas
– Yoga positions or postures are especially useful
to reduce the fats in various parts, especially forward bending,
twisting and backward bending asanas help reduce the fats near
abdomen, hips and other areas. Also the practice of asanas improves
functioning of internal organs, strengthening heart, lungs,
kidneys, excretory & reproductive organs. Regular practice
builds strength in muscles.
Asanas
can be practiced with fast speed like exercise with good effects,
the practitioner may increase repetitions instead of maintaining
the asana for long.
Sun
salutations are very beneficial in Obesity management,
every day 24 sun salutations with a speed of 4 rounds in 1 minute
gives great benefits of Yoga Asanas and exercise as well. The
practice of Sun salutation is a sequence of 7 asanas practiced
in order which tones almost all of the muscles and also internal
organs are stretched increasing blood & oxygen supply to
these parts. Regular practice of sun salutation with breathing
gives good exercise to the lungs. Mantras have relaxing effect
on mind.
Pranayama
–
Pranayama is very important technique in yoga which is control
and extension of Prana or Vital energy or Life force. Pranayama
helps in management of this energy. Various techniques are available
in yoga, which give interesting but good results.
The
Pranayama can be classified in 2 types in terms of physiology,
Hypo ventilation or vitalizing Pranayama and Hyper ventilation
or relaxing pranayama. Kapalbhati, Bhasrika and Fast breathing
can be classified under Hyper ventilation (increases Oxygen
and reduces carbon dioxide) and Deep breathing, Bhramari, Shitali,
Sitkari can be classified as Hypo ventilation (oxygen level
remains mostly same but the speed of respiration is lower, heart
rate lower).
Kapalbhati,
Bhasrika & fast breathing can be practiced by people suffering
from obesity with good effects; these Pranayama techniques increase
the lung capacity and help burning fats. Regular practice of
Pranayama brings balance in the system in terms of Physical
and Mental functions.
Cleansing
Techniques -
Shankha Prakshalana or Master cleansing technique – Drinking
2 glasses of water, performing special asanas, again drinking
the water, followed by asanas to evacuate the bowels is the
process of cleansing of entire GI tract. The process is completed
when one has completely cleansed the intestinal tract.
Agnisar
– Fast movement of abdominal muscles in and out, is very
good exercise to get rid of the accumulated fats in the abdominal
region also it helps in streamlining Digestive system.
Bandhas
Uddiyan Bandha
Mula bandha
Diet
– More raw vegetables, fruits help in balancing
the intake of the food. Reducing refined & processed food,
fast food, non vegetarian diet helps in weight control. A special
fasting program has shown promising results. Please refer for
more details.
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