Yoga for Weight Loss
Positions, Postures, Asana (The Best Practice to Perfect Health)
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, Yoga Vidya Dham has a separate Obesity Reduction Program, more than 5000 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.
Anulom Viloma with or without Kumbhak, Right Nostrill Breathing
Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types)
Walking for 60 minutes
Shirshasana (Head stand) & Its Variations
Suitable Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana, mango & grapes ) & Vegetables.
Nonvegetarian Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food. Food in rich in calories, sugar
This is a specially designed food programme for reduction of weight. This includes the diet for three
days as follows;
|No.||Asana / Yoga Technique||Duration in Minutes|
|2||Prepeparatory movements 1 to 10 (5 repetitions)
|3||Sun salutations - 32 repetitions||8|
|5||Dhanurasana (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 (bellows breath)- Fast Breathing + Surya Bhedan ( Right Nostril Breathing)||10|
|Yoga Nidra (once a day)|
|Vaman Dhouti & Laghoo Shankh Prakshalana||once aweek|
|Full Shankh Prakshalana||once a year|
Yoga Vidya Dham, Kaivalya Nagari,
College Road, Nashik - 422005.
Phone - +91-9822770727 (for courses in ENGLISH)
+91-253-2318090 (For courses, in HINDI or MARATHI)
(Please call during 9.00 AM to 5 PM Indian Time)
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