Yoga For Obesity: Try Yoga For Effective Weight Loss

Yoga for obesity involves treating obesity with yogic methods involving a balanced/ nutritious diet and practising yoga asanas/ poses. Yoga poses work on endocrine glands, improve blood circulation and improve body's metabolism. Asanas strengthens the muscles, deep breathing while doing yoga reduces body fat for bringing body weight to optimal levels. Yoga for obesity will reduce weight gradually in a permanent manner. Once you reduce weight, another challenge is to maintain it. One way is to maintain your weight just by proper diet control. owever, for maintaining ideal body weight well into old age, regular practice of yoga along with balanced diet is recommended. !t does not cost a penny to reduce weight through yoga. "here are no side effects. #eight loss is accompanied by proper conditioning of body. You will loose weight and feel better also as yoga rejuvenates the body. #hile doing yoga for weight loss, do not use any weight loss pills or crash dieting. $fforts to reduce weight fast will not prove effective as weight thus lost will come back soon. %roceed gradually but be regular. !f your body is not fle&ible enough, do not over e&ert as it may result in injury.

Yoga For Overweight People

!f you are slightly overweight and physically active you can do more number of asanas with more repetitions and you can e&pect results faster.

Yoga For Obese People

Obese persons will not be able to do more number of asanas. You have to be more patient before you can feel appreciable effect on your body. !t is recommended to start with few asanas that you can do comfortable and then increase the no of asanas and their repetitions gradually. !t will not be possible to do all types of asanas at the initial stage. 'tarting yoga with few simple asanas can also produce remarkable effect on your body conditioning and weight loss. (epending on your health and fle&ibility, you can choose any of the following asanas for weight loss. "hese are easy asanas that are recommended for beginners. %ractice of all these asanas will have a cumulative effect of reducing fat especially from abdomen and reduce waistline. )egular practice will make your body proportionate with ideal body weight.

Asanas For Obesity: Effective Asanas For Weight Loss

"rikonasana "adasana %awanmuktasana *ttanpadasana +hujang Asana

'arp Asana 'halabh Asana ,amarchakrasana -arkatasana .ajra Asana

Trikonasana For Joint Proble s ! "ackache

"rikonasana is good for stretching the body. "his is normally done in the beginning of yoga practice.

Preparations

'tand on the floor. /egs should be spaced two to three feet apart so that legs are widely spaced than the shoulders. ands hang loosely on either side. /egs should be firm and tight. ,eep back and neck straight, look in front.

Proce#$re

#hile inhaling, raise right hand and arm up towards the sky, palm facing inwards. )ight arm should touch the right ear and stretch it upwards. ,eep the left arm close to body and stretch it downwards. ,eep your legs and arms straight 0no bending1. #hile e&haling, bend towards your left so that the right arm becomes parallel to ground. 'imultaneously slide your left arm along the left leg and try to touch the ground. 'tay in this position for 23 seconds. (o not bend forwards, bend sidewise only. 4ow inhale and gradually come back to starting position. 4ow repeat this procedure by reversing the position of arms and bend to your right. !f your body is not fle&ible, try to bend your body as long as you are comfortable. (o not strain your body.

Practice

)epeat this procedure 5 to 6 times.

"enefits

$&ercises the lever, kidneys, pancreas and large intestine. $&ercises the lungs and the ribs. 7ood for regulating the menstrual cycle. 7ood for curing joint pains, backache and obesity.

Ta#asana For %ncreasing &eight

"adasana derves its name from 'anskrit word 8"ada8 meaning a 'palm tree'. !n this asana body looks like a palm tree.

Preparations

'tand erect on the floor. /egs, waist and neck all should be in a straight line. Your weight should be evenly spread on the feet.

Proce#$re

"adasana !n 'tanding %osition

#hile inhaling, clasp your hands as shown and raise both hands slowly upwards. +oth the palms are facing upwards. )etain breath, slowly lift your heels so that you stand on your toes. 'tretch all of your body upwards as far as possible. ,eep your legs and arms straight 0no bending1. #hile e&haling, slowly bring your hands down. +ring your heels on the floor as in starting position.

Practice

)epeat this asana 5 to 6 times. "ry to increase the duration you can stay in this asana.

After sufficient practice, while you are standing on your toes, take 9 steps forward and 9 steps backwards. "his will improve your grace while walking.

"enefits

"his asana increases height. "he vertebral column and heart are strengthened. 7ood for regulating the menstrual cycle. :ures indigestion. 'trengthens arms and legs and helps to remove lethargy.

Tadasana while lying down in supine position

Preparations

/ie down in supine position. ands by the side of body, palms facing downwards. /egs, waist and neck all should be in a straight line.

Proce#$re

"adasana !n 'upine %osition

#hile inhaling, raise both arms slowly upwards and place the arms behind your head. +oth the arms parallel to each other, palms facing upwards. )etain breath. 'tretch your hands and feet in opposite directions as far as possible. ,eep your legs and arms straight 0no bending1. #hile e&haling, slowly bring your hands to the starting position.

Practice

)epeat this asana four times. "ry to increase the duration you can stay in this asana position.

Pawan $kta Asana For 'elief Fro For ation

(as) Win#

%awanmukta Asana is ideal asana for people having wind problem, gas and acidity. )ead these Yoga workout tips for beginners before starting yoga asanas.

Preparation*

/ie on your back on the floor and look upwards. ,eep both the arms straight close to your body and palms touching the floor. ,eep both the legs straight, heels and toes touching each other.

%awanmukta Asana

+teps

!nhale slowly through both the nostrils and hold your breath. 'tretch out your toes and keep holding the breath. :lasp right knee by both hands and in a slow movement press your knee toward your stomach. old for 9;< seconds, and then touch your knee with your nose. $&hale and simultaneously release your legs to original position in a slow movement. )epeat this process with left knee and subse=uently with both knees together. "his completes one set. :arry out this set two more times.

Practice

:arry out 5 to 6 sets daily. After sufficient practice, you can hold in the asana position 0knee/knees touching the nose1 for more time. !f you are nor able to complete the movement with both knees together, for some days do this e&ercise with pressing one knee at a time.

"enefits

"ones up the large intestine. Activates pancreas and other organs of abdomen. %rovides instant relief for acidity, wind trouble and gas formation. elps fat loss in abdomen area.

,ttanpa#a Asana For &ealthy Ab#o en

*ttanpada Asana is ideal for the abdomen and digestive system. !t helps to loose weight also. !t is an ideal asana for relief from gas and indigestion. )ead these Yoga workout "ips before starting yoga asanas.

Preparation
/ie on your back on the floor and look upwards. ,eep both the arms straight close to your body and palms touching the floor. ,eep both the legs straight, heels and toes touching each other.

+teps

*ttanpada Asana

!nhale slowly through both the nostrils and hold your breath. 'tretch out your toes and while holding the breath and keeping the legs straight, lift your legs by one foot appro&imately and try to hold it there for < to 23 seconds. "hen start e&haling and simultaneously lowering the legs. +oth activities to be synchronised to end at same time. After resting for < to 23 seconds, repeat the process.

Practice

)epeat it three times initially. !ncrease repetitions or hold the asana position for more time as your strength increases. >or persons suffering from backache, practice the variation of this asana by raising one leg at a time alternately.

"enefits

"ones up the abdominal muscles. !t is a good asana for indigestion, disorders of pancreas, cures constipation and intestinal problems. )educes fat in abdominal area. 'trengthens the spinal cord. )elieves backache by doing this asana with one leg at a time.

-a$tion
"hose with any back injury, backache should not do this asana by lifting both legs, raise one leg at a time.

-obra Pose For &ealthy +pine An# Ab#o en

:obra pose simulates a cobra ready for strike. !t is also known as bhujanga asana/ bhujang asana. -akes spine fle&ible and enhances facial beauty. )ead these yoga tips for beginners before starting yoga asanas.

Preparation

/ie face down on the mat, forehead touching the ground. Your palms should rest on the ground just below the shoulders so that tips of fingers are touching the shoulders. 'tretch the legs, keeping them straight 0no bending of leg at knees1. ,eep the heels together and toes flat on the floor with soles pointing upwards.

+hujang Asana 0:obra %ose1

+teps

"ilt your head slightly backward. #hile inhaling slowly, raise your head and chest upwards by pressing down on the hands but letting contraction of the back take most of the strain. Your body from toes to the navel should rest on the floor. "hen look into the sky as if a cobra is going to strike. old your breath in this pose as long as possible without feeling uncomfortable 0initially hold your breath for ? to 23 seconds at least1. "hen while e&haling, slowly return to the face;down position. )est in +al Asana pose.

Practice

)epeat this asana three to four times. As you gain more practice, try to hold your breath in bhujanga asana position as long as possible say up to a minute. !f you are holding breath for a minute, then do this asana once in a day.

"enefits

:obra pose strengthens pancreas, liver and other organs of digestive system. elps people with diabetes, kidneys, asthma and abdomen related health problems. :ures constipation, indigestion, asthma and dysentery. -akes spine more fle&ible, cures cervical problems, slipped disk and back ache.

-a$tion

ernia patients should not try this pose.

+arp Asana: +nake Pose to .ake Yo$ Active

'arp Asana is based on the movements of snake. "his asana will make you active and helps to reduce body fat. )emember these yoga tips before starting yoga asanas.

Preparation
/ie in prone position. :lasp both your hands at the back. 'tretch both the legs, keeping them straight 0no bending of legs at knees1. ,eep the heels and toes together. ,eep toes flat on the floor with soles pointing upwards.

+teps

'arpasana

!nhale. /ift your legs and head/chest, resting your body mainly on your abdomen. #hile holding your breath keep the head and legs raised, roll your body to left and right. #hen you need to breathe roll to either side take breath and resume rolling. (o not take breath while resting on your abdomen. !nitially do 23 to 2< rolls 0once left once right1. 7radually increase to 63 to <3 rolls. $&hale and simultaneously lower the head/chest and legs down on the floor. )est in +al Asana pose.

Practice
(o this asana 5 to 6 time daily. After 6 to 9 weeks of practice, this asana can be done both in morning and evening. (o more repetitions if you want to reduce weight faster. 'arp asana video.

"enefits

All the organs of abdomen get proper massage. 'trengthens chest and shouders. "his is one of ideal asana for weight loss. !ncreases appetite and cures constipation, indigestion, diarrhea, diabetes, acidity and wind troubles. -akes spine more fle&ible, cures slip disk, cervical and back pain. 'trengthens legs, lungs and heart.

-a$tion
#hile lifting your legs, do not bend at knees.

+halabha Asana For Ab#o en An# +pine

'halabha Asana benefits spine. !t is ideal asana for toning up abdomen area. )emember these yoga tips before starting yoga practice.

Preparation
/ie down in prone position on the mat, forehead touching the ground. ,eep your elbows close to stomach and palms 0facing towards the floor1 under the thighs. 'tretch both the legs, keeping them straight 0no bending of leg at knees1. ,eep the heels and toes together. ,eep toes flat on the floor with soles pointing upwards. ,eep your chin on the floor.

+teps

'halabh Asana

!nhale. ,eeping the legs straight and together, lift both the legs up as far as possible.0#ithout bending legs at the knees1. 'tay in that position for < to 23 seconds keeping the legs tight and straight. After due practice, depending on your strength you can hold this position upto @3 seconds. $&hale and simultaneously lower the legs down on the floor. )epeat these movements 5 to 6 times.0)epetitions not re=uired if you have held the asana for appro& 63 to @3 seconds.

)est in +al Asana pose.

Practice

%referably do 'halabha asana after doing +hujanga Asana. !f you find it difficult to lift both legs together lift only one leg at a time. "ry to hold your breath in this asana as long as possible say up to a minute.

"enefits

"ones up kidneys, the liver, pancreas and other organs of digestive system. :ures constipation, indigestion, diarrhea, diabetes, acidity and wind troubles. -akes spine more fle&ible, cures slip disk, cervical and back pain. 'trengthens legs, lungs and heart.

/a archakrasana %s %#eal Asana For Fle0ibility Of Lower "ack

,amarchakrasana is ideal for fle&ibility of lower back. !t helps fat loss from tummies and heavy hips. )ead these yoga tips for beginners before starting yoga asanas.

Preparation

'it on the floor in in the sitting pose for rela&ation. 4ow spread out both the legs as apart as possible.

+teps

,amarchakrasana

"ouch the left toe with your left hand and right toe with right hand. !nhale. "hen while e&haling touch left toe with your right hand, touch your forehead on the left knee. ,eep the left hand behind the back. :ome back to starting position while inhaling.

4ow while e&haling touch right toe with your left hand, touch your forehead on the right knee. ,eep the right hand behind the back. :ome back to starting position while inhaling. "his completes one round.

Practice

:arry out as many rounds as possible comfortably. "ake rest and repeat.

"enefits

!mproves fle&ibility of lower back. %ractice of this asana helps to perform janushirasana and paschimotanasana. elps in fat loss from abdomen area and hips.

-a$tion

#hile doing this asana, do not bend your knees, keep the feet stretched.

.arkatasana For Fle0ible +pine

Part1% Preparation
>or attempting markatasana, lie on your back. Aoin toes and heels together. +end knees and place your heels close to buttocks. +oth the feet are resting on the ground. %lace left hand under your head and right hand under the left hand. Aoin your knees together, both the feet together 0toes and heels together1 for entire duration of this asana.

+teps

-arkatasana;2

#hile inhaling, bend your knees and legs to the right and neck to the left. "ry to touch your knees to the floor on the right side. /ook to the left as far as possible.

old on to this position as long as you feel comfortable. !nitially if you are not able to touch your knees on the floor, bend your knees till you are comfortable. Your hands, arms and shoulders should rest firmly on ground and should not move while turning your knees or neck. 4ow e&hale and come back to the starting position. 4ow do this asana to the other side. #hile inhaling, bend your knees and legs to the left and neck to the right.

-arkatasana;5

old on to this position as long as you feel comfortable. 4ow e&hale and come back to the starting position.

Practice

)epeat the above procedure four times, alternately changing to other direction.

Part1%%

%rocedure remains same as %art;!. ,eep one to one and a half distance between your feet. 'imilarly knees are also one to one and a half feet apart.

-arkat Asana;6

)epeat the same procedure four times.

"enefits

>le&ible spine. )ibs and lungs are e&ercised. :ures diabetes. /arge intestine gets e&ercised, constipation and gas is cured. $&tremely effective in rela&ing mind and body. (evelops memory, increases self;knowledge and enhances creativity.

-a$tion

,eep your feet firmly with buttocks. !n first part keep both toes and feet together. !n second part keep one to one and a half feet distance between feet and knees.

2a3ra Asana 45ia on# Pose6

.ajra asana 0(iamond pose1 derives its name form 8.ajra8 meaning thunderbolt. "his asana makes the body stronger and harder like a thunderbolt. )emember these yoga tips before starting practice of yoga asanas.

+teps

.ajra Asana

+end the legs backwards and sit with the help of your knees. 'tretch the legs towards the back and both toes should touch each other. ,eep the heels apart and let buttocks rest on heels, or let them lie in between the heels. "he waist neck and spine should be in a straight line. )est both your hands on the knees and keep the elbows straight. /ook towards front, breathe normally. !nitially do this asana for 2< to 63 seconds. 'ubse=uently try to increase the duration to 6 to < minutes.

Practice

"his is the only asana that can be practiced after taking food. (o this asana after meals for < to 2< minutes for digestion of food. "his is as good as taking a walk after having meals. !nitially you may be able to do this asana for a minute or less. )epeat this asana number of times as long as you are comfortable. "o avoid injury, increase the duration of this asana gradually over a period of one to two months. %eople who are unable to do %adma Asana, can sit in this asana for meditation/ pranayama. >or pranayama practice, you may be re=uired to sit in this asana for 63 minutes. )emember, it will take lot of time as you gradually increase duration of this asana.

"enefits

Aids in digestion. )elieves knee pain. :ures .aricose .eins. elps to overcome obesity. elps against gas in stomach and constipation.

.ore Yoga e0ercises

#hen compared to other weight loss e&ercises such as aerobics or strength training, which are considered the best e&ercises for weight loss, yoga may not seem to be up there at the top of the list. Yet, recent research has shown that when it comes to effectiveness, yoga is by far more effective than any other e&ercise at reducing weight. 'tudies have shown that people have lost an average of <.? kilograms or 25.B pounds at the end of 6 months of yoga. :holesterol levels started decreasing at the end of four weeks and showed a steady decrease even at the end of two years of yoga. Other studies have showed that mild aerobic training does not show much benefit in either reducing weight or blood pressure 0+%1, while even mild yoga showed a decrease in +% as well as small reductions in weight. >urther, studies conducted on children over a 25;week period showed an average loss of 5 kilograms or 9.< pounds, and was also coupled with an increase in overall health and self;esteem. 'ome of the top poses 0asanas1 for weight loss are alf :rescent -oon %ose 0Ardha :handrasana1 "ree %ose 0.rksasana1 +oat %ose 04aukasana1 :hair %ose 0*tkatasana1 +ow %ose 0(hanurasana1 #ind )elieving %ose 0%awanmuktasana1 :obra %ose 0 +hujangasana1 "riangle %ose 0"rikonasana1 %lank %ose