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Going Yoga way to fight Obesity
 A person of normal
weight takes a diet which is sufficient to
sustain daily activities without storing energy in the form of fat tissue.
Putting on weight, however, means there has been a change in our lifestyle that
is conducive to storing energy (calories) in the form of fat tissue. Also, when
we speak of obesity in yoga, we refer not only to the physical body, but to all
the aspects of our being and the way in which we nourish and mobilize them. In
most cases aim of yoga is not just
reduction of weight, but this is bound to
happen as an outcome of our increased self-awareness.
The best asanas for obesity are the Pawanamuktasana series for
the digestive system which help to remove extra fat from the abdomen, hips and
thighs, and activate the energy in the lower panic centers.
In yoga therapy the body is the instrument, not the end; it is
the means, not the aim. So, it is not just the techniques that are important,
but also the attitude with which we undertake them, how disciplined and regular
we are in the practice.
These yoga asanas should be avoided by women suffering from
the high blood pressure, serious heart conditions,
back problems such as
Sciatica and Slipped disc or soon after abdominal surgery. In case you have any
doubt, Please consult a competent therapist.
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Surya Namaskara
 The dynamic series known as
surya namaskara (salutation to the
sun) is most important for the
treatment of obesity. Surya namskara is a
complete practice in itself because it includes asana,
pranayama, mantra and
meditation. This practice has a unique influence on the endocrine and nervous
system, helping to correct metabolic imbalances that cause and perpetuate
obesity. Being a dynamic practice, it is also an excellent exercise equated to
cycling,
jogging or
swimming.
Pawanamuktasana
(Wind Liberating Pose)
Instructions:
-
Lie down on your back and stretch both your legs. Now leaving the left leg
stretched on the ground bend your right leg at the knee and bring the bent knee
near the chest. Now inhale and press your bent leg on your chest with both
hands, which should be interlocked for 90 this purpose.
-
 Keep the breath full in your belly and go on pressing the leg on
it. Stay in this position for some time. Now start exhaling, lift
your head and try to touch your bent knee with your nose. Inhale and bring your
head back in the normal position; also take the leg down and exhale. Concentrate
on Maniptir Chakra. Repeat this process with your right leg and then with both
the legs.
Advantages:- This asana regulates the wind in the body. It brings the
wind down, so that it can be easily exhausted through the anus. The wind then
does not cause disorders in the stomach, and constipation is also relieved. It
also helps in keeping away the diseases of the lungs and the heart. Obesity and
excessive fat of the abdomen also
diminish.
Caution:- Pregnant women are prohibited from doing this asana.
Utthanpadasana (Raised Leg Pose)
-
 Lie in the Base position with the palms flat on the floor. Inhale and raise the
right leg as high as it is
comfortable, make sure to keep the leg straight and
the foot relaxed. The left leg should remain straight and in contact with the
floor. Hold yourself in this posture four to five seconds, counting mentally and
retaining the breath.
-
In the second round of practice make sure to practice four to five seconds with
the right leg and then the left leg. This can be repeated raising both legs
together.
-
Inhale while raising the legs. Hold the posture and the
breath and Exhale while
lowering the legs. On synchronizing the movement with the breath, the stretch in
the legs and mental counting in the final position.
This Asana strengthens the abdominal muscles and massages the organs. It also
strengthens the digestive system, Lower back, Pelvic and Perineal muscles.
-
Lie in the Base position.
-
Raise the right leg at least six centimeters
from the ground, keeping the knee straight.
Rotate the entire leg clockwise ten times in as
large a circle as possible. The foot should not
touch the floor at any time during the rotation.
Rotate fifteen times in the opposite direction.
-
Repeat the same process with the left leg.
Please do not strain. You should make sure to
rest in the Base Position introducing abdominal
breathing until the respiration returns to
normal.
-
Raise both the legs together. Keep them
together and straight throughout the practice.
Rotate both the legs clockwise and then anti-
clockwise five to seven times. The circular
movement should be as large as possible.
-
Breathe normally throughout the practice. On
the mental counting of each round, rotation of
the legs and on the effects of the Asana on the
hips and abdomen.
This is good for Hip Joints,
Obesity, toning of abdominal and spinal muscles.
-
Lie in the Base position.
-
Raise the right leg. Bend the knee and bring
the thigh to the chest. Raise and make the leg
straight and then lower the leg straight in the
forward movement. Bend the knee and bring it
back to the chest to complete the cycling
movement. The foot should not touch the floor
during the movement. Repeat fifteen times in a
forward direction and the fifteen times in
reverse. Repeat the same process with the left
leg. Inhale while straightening the leg and
Exhale while bending the knee and bringing the
thigh to the chest.
-
Raise both the legs. Practice alternate
Bicycling movements as though peddling a
bicycle. Practice this fifteen times forward
and then fifteen times backward. Breath
normally throughout this process.
-
Raise both the legs and keep them together
throughout the practice. Bring the knees as
close as possible to the chest on the backward
movement and straighten the legs fully on the
forward movement. Slowly lower the legs
together, keeping the knees straight, until the
legs are just above the floor. The bend knees
and bring them back to the chest. Practice five
to seven times forward bicycling movements and
the same in reverse. Do not strain yourself.
Inhale while straightening the legs and Exhale
while bending the legs to the chest.
-
On the breath, mental counting of each round,
and on smoothness of the movement and proper
coordination, especially while revere bicycling.
While you relax be aware of the abdomen, hip,
thighs and lower back.
-
Keep the rest of the body, including the head
lie down on the floor throughout the practice.
After completing each stage remain in the base
position and relax until the respiration returns
to normal.
Good for hip and knee joints, strengthens
abdominal and lower back muscles.
-
 Lie in the Base position your palms down. Make
sure to keep your eyes open throughout the
practice. Please breath deeply. Hold the
breath and then raise the legs, arms, shoulders,
head and trunk off the ground.
-
The shoulders and feet should be no more than
few centimeters off the floor. Balance the body
on the buttocks and keep the spine straight.
The arms should be held at the same level and in
line with the toes. The hands should be open
with the palms down. Look toward your toes.Remain in the final position and hold the breath
and count to ten.
-
Breath out and return to supine position. Be
careful not to injure the back of your head
while returning to the floor. Relax the whole
body. Practice five to seven rounds as
mentioned above. Relax in ShavAsana after each
round , gently pushing out the abdomen with
inhalation to relax the stomach muscles.
-
Inhale before raising the body. Retain the
breath while raising, tensing and lowering the
body. Exhale in the base position.
This Asana stimulates the muscular, digestive,
circulatory, nervous and
hormonal systems, tones
all the organs and removes lethargy. It is
especially useful for eliminating nervous
tension and bringing about deep relaxation
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Sit with the legs stretched out in front of the body about one
foot apart. Interlock the fingers of both hands and hold the arms out straight
in front of the chest.
-
Keep the arms straight and horizontal throughout the practice,
do not bend your elbows. Bend forward as far as possible. Imagine the action
of churning a mill with an old fashioned stone grinder.
-
Swivel to the right so that the hands pass above the right toes
and as far to the right as possible. Lean back as far as possible on the
backward swing.
-
Try to move the body from the waist. On the forward swing,
bring the arms and hands to the left side, over the left toes and then back to
the center position. One rotation is one round. Make sure to practice five to
ten rounds clockwise and then the same number of rounds anti-clockwise.
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In the same sitting position, separate the legs as wide as
possible, keeping them straight. Make large circular movements over both feet
again trying to take the hands over the toes on the forward swing and coming as
far back as possible on the backward swing. Make sure to practice fifteen times
in each direction.
-
Inhale while leaning back and exhale while moving forward. This
Asana is excellent for toning the nerves and organs of the pelvis and abdomen
It is very useful for regulating the menstrual cycle and may be performed during
the first three months of pregnancy.
-
 Lie in the Base position.
-
Bend the knees and place the bottom of your both
feet flat on the ground, directly in front of
your buttocks. Keep the knees and feet together
throughout the practice. Interlock the fingers
of both hands and place the palms under the back
of the head as shown in the figure. While
breathing out, slowly lower the legs to the
right, trying to bring the knees down to the
floor. The feet should remain in contact with
each other., although the left foot will move
slightly off the floor. Make sure to turn your
head gently and neck in the opposite direction
to the legs. This will give a uniform twisting
stretch to the entire spine. Hold the breath in
the final position while mentally counting seven
seconds.
-
While breathing in, please raise both legs to
the upright position. Keep the shoulders and
elbows on the floor throughout. Repeat on the
left side to complete one round. Make sure to
complete seven rounds like as mentioned above.
-
Exhale while lowering the legs to the sides.
Hold the breath in the final position. Inhale
while raising the legs. On the breath, the
mental counting in the final position and the
twisting stretch on the spinal and abdominal
muscles.
This asana gives an excellent stretch to the
abdominal muscles and organs, and thereby helps
to improve digestion and eliminate constipation.
The twisting stretch of the spinal muscles
relieves the strain and stiffness caused by
prolonged sitting.
Gatyatmak Meru Vakrasana (Dynamic Spinal Twist)
-
 Sit on the floor with both of your
legs outstretched. Separate the legs as far apart as possible and make sure you
are not bending your knees.
-
Stretch the arms sideways at
shoulder level. Keeping
the arms straight, twist to the left and bring the right hand down towards the
left big toe.
-
Stretch the straight left arm behind the back as the trunk twists to the left.
Keep both of your arms in straight line. Turn your head to the left and gaze at
the left outstretched hand. Twist in the opposite direction and bring the left
hand down towards the right big toe.
-
Stretch the straight right arm behind the back. Turn the head to the right and
gaze at the right outstretched hand. This will complete one round of practice.
Make sure to practice fifteen to twenty rounds. Start slowly and then gradually
increase the speed.
-
To apply the pressure in the abdomen, breathe in when twisting and breath out
when returning to the center. To give maximum flexion of the spine: breathe out
when twisting and breathe in when returning to the center.
This Asana loosens up the Vertebrae and removes stiffness of the back. People
with back conditions should avoid this Asana.
-
The other hatha yoga practices which are most helpful in obesity
are the shatkarmas, or internal cleansing techniques. These include:
shankhaprakshalana, laghu (short)
shankhaprakshalana,
kunjal, and
neti. These practices clean our body internally and
keep it free from pollutants which are absorbed from the air, food and water.
Note:- For the proper understanding and performance of the practices
here recommended you need the guidance of experienced yoga teacher. Please do
not attempt any without this guidance.
Dated 14 January 2012
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