YOGA FOR OBESITY

According to WHO  overweight is a condition of excessive fat deposits.

Obesity is a chronic complex disease defined by excessive fat deposits that can impair health. Obesity can lead to increased risk of type 2 diabetes and heart disease, it can affect bone health and reproduction, it increases the risk of certain cancers. Obesity influences the quality of living, such as sleeping or moving.

The diagnosis of overweight and obesity is made by measuring people’s weight and height and by calculating the body mass index (BMI): weight (kg)/height² (m²). The body mass index is a measurement of  overweight/obesity.

 Overweight and obesity result from an imbalance of energy intake (diet) and energy expenditure (physical activity). 

The BMI categories for defining obesity vary by age and gender in infants, children and adolescents.

For adults, WHO defines overweight and obesity as follows:

• Normal BMI is 18-25
• Overweight is a BMI greater than or equal to 25
• Obesity is a BMI greater than or equal to 30.

Factors that cause obesity are as follows :

•  Sedentary lifestyle.
• Lack of physical activities.
• Mental stress.
• Hormonal disorder.
• Improper diet.
• problem in digestive system.

PREPARATORY PRACTICE:

• Yogic sukshma vyama 

LOOSENING EXERCISE: 

• Jogging
• Forward and backward bending
• Lateral bending
• Twisting
• Dorsal stretch
• Navasana(dynamic)
• Pavanmuktasana kriya (alternate legs and both legs, rolling)
• Bhujangasana to parvatasana (Dynamic

ASANA:

• Surya Namaskara (12 steps) - 3-5 rounds
• Tadasana- 1 min
• Ardhakati Chakrasana 1 min
• Ardha Chakrasana- 1 min
• Padahastasana- 1 min
• Trikonasana- 1 min
• Parivrtta trikonasana- 1 min
• Bhijangasana- 1min
• Shalabhasana- 1 min
• Vakrasana- 1 min
• Ardha Matsyendrasana- 1 min
• Dhanurasana- 1 min
• Ustrasana- 1 min
• Deep Relaxation technique - 10 mins

BANDHA/SHATKARMA/KRIYA:

• Uddiyana Bandha -3 Rounds
• Kapalbhati 3 rounds (100-120 strokes per round)
• Agnisar Kriya
• Nauli Kriya
• Vaman Dhouti (Once a week) 
• Laghoo Shankhaprakashlana (once a week )
• Purna shankhaprakshalana (Twice a Year)

PRANAYAMA:

• Sectional breathing/vibhagiya shwashan - 10 rounds
• Anulom Vilom- 10 rounds
• Surya Bhedana- 10 rounds
• Bhastrika- 10 rounds

MEDITATION: 5-10 minutes

DIET FOR OBESITY:

Foods to be taken :

Low calorie of well balanced diet food of 3 groups i. seeds,nuts, grains ii. Vegetables iii. Fresh juicy fruit such as orange, grape, papaya, pineapple etc.

The rules of Fletcherism to be followed while eating :

• Chew your food to pulp or milky liquid untill it practically swallows itself.
• Never eat untill hungry or eat only when you have a good appetite
• Enjoy every bit or morsel.  Drink all the liquids and liquid food sip by sip. Do not drink in gulps.
• Dont eat when tired,angry, worried. While eating refuse to think and talk about unpleasant topics. 

Foods to be avoided:

Butter, margarine, cheese, ice cream, potato, sugar, cream, chocolate, pastries, puddings, alcohol etc.