YOGA YOGA FOR WEIGHT LOSSFOR WEIGHT LOSS

Yogacharya Dr. ANANDA BALAYOGI BHAVANANIDr. ANANDA BALAYOGI BHAVANANI

MBBS, ADY, DSM, DPC, PGDFH, PGDY, FIAY

CHAIRMAN International Centre for Yoga Education and Research

(ICYER), Ananda Ashram, Pondicherry, South India www.icyer.com

INTRODUCTION

• Obesity occurs as the result of an imbalance between the food energy intake and the energy expenditure of the body.

• When the food energy intake is more than the energy expenditure of the body there results the slow but steady accumulation of fat leading to weight gain and ultimately obesity.

COMPLICATIONS OF OBESITY

• The excessive accumulation of body fat with resultant increase of body weight is a major risk factor for numerous conditions e.g.. diabetes, hypertension, coronary artery disease, stroke, hyperlipidemia and osteoarthritis.

• It also impairs the quality of life and increases the mortality rates.

• Presence of excess abdominal fat out of proportion to an individual's total body fat is an independent predictor of "risk factors and morbidity."

• Higher WCs have been strongly correlated to increase atherogenic risk, increased blood pressure, heart rate, and insulin level, independent of BMI and insulin resistance.

INTERESTING TIDBITS• Studies find that even modest exercise can

be more effective than weight loss in lowering cardiovascular risk (most probably by reducing the inflammatory cytokine levels to near normal).

• Drugs to control obesity may lead to more harm than benefit.

• Multifaceted diet and lifestyle regimens receive the greatest support.

• Closer interaction between nutrition counselors and patients improves diet success.

It is found that a low-fat, high-fiber diet accompanied by increased exercise can reduce blood pressure and cholesterol levels in as little as 3 weeks.

YOGA AND WEIGHT LOSS

• Yoga helps to reduce weight though adoption of a healthy life style that includes aspects of dietary control along with various Yoga techniques that are designed to burn up the excess calories and redistribute body fat in a healthy manner.

• Yoga also helps correct the numerous psychological conditions that may be causing the excessive weight gain such as depression.

• Yoga advises a low calorie diet that is low in carbohydrates, high in fiber, moderate in protein with low fat content.

• Better to have small frequent meals rather than missing meals in a haphazard manner.

• 40% of the diet should be made up of raw, fresh foods as well as natural seasonal foods.

• Avoid refined and junk foodstuffs

• Eat only to satisfy your hunger and not psychological disturbances.

• Drinking a few glasses of water 15 minutes before any meal helps avoid overeating.

• Learn to say NO to second and third helpings.

• Take lots of green vegetable salads, bitter gourd and Neem.

• Maintain good hydration by drinking at least 2 liters of water a day

• It is important to use up the excess fat stores by regular exercise.

• Walk whenever possible. • Cycling, skipping and swimming

are compatible with Yoga therapy for weight reduction.

• Perform Vajra Asana for five minutes after every meal to help improve the digestive and eliminative process

• Have adequate and restful sleep and avoid naps in the afternoon that are longer than 45 minutes.

• Sleep on the left side with right side dominant.

• Performance of three or six rounds of the Surya Namaskar helps to utilize the excess fat and also to help speed up metabolism and weight loss.

ASANAS

• Twisting postures:– Standing:

•Trikona, Ardha Kati Chakra– Sitting:

•Vakra, Ardha Matsyendra, Bharatwaja

– Reclining: •Jatara Parivartana

• Abdominal pressure postures:– Sitting:

•Utkat, Janu Sirasa, Paschimottana, Nava, Yoga Mudra, Stambam and Mayur.

– Reclining: •Pavana Mukta, Dhanur, Bhujanga, Shalaba and Nauka

• Topsy turvy postures : – Sarvanga Asana– Viparita Karani – Janu Sirasa Sarvanga Asana– Karna Pida Asana and – Hala Asana

PRANAYAMAS

• Vibhaga, Pranava and Bhastrika Pranayama

• Perform 27 rounds of Surya Nadi Pranayama three or four times a day

• Sheetali, Sitkari and Sadanta to reduce appetite

• Savitri in Shavasana for relaxation

• Kriyas:– Kunjal, Nauli, Kapalabhati,

Agnisara, Shanka Prakshalana• Relaxation:

– Shava Asana– Makara and – Kaya Kriya

Makara Asana

Shava Asana

Kaya Kriya

Mandala Dharana on all Chakras

with emphasis on Manipura and the sound of RAM (RUNG)

and

Vishuddha and the sound of HAM (HUNG)

IN CONCLUSION

• Yogic practices can help reduce appetite, improve digestion, speed up metabolism and produce psychosomatic relaxation.

• All of this contributes towards a healthy weight loss giving us a sense of well being and bringing about an improvement in our quality of life.

"Yoga is the science and art of right-useness of the body,

emotions and mind” -

Yogamaharishi Dr Swami Gitananda Giri