Y O G A F O R O B E S I T Y Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science)
Concept of health and disease Name of the disease & terminologies Physical examination, signs and symptoms Helpful clues to diagnose TT according to modern medicine
Books and journal to read
OBESITY SEDENTARY LIFE OVER EATING MANY DANGERS 1. HEART 2. JOINTS
Obesity is a common and important health hazard, associated with hypertension, congestive heart failure, and unexplained, sudden death. Obesity, defined as body mass index (BMI) Clinical improvement in Psychosomatic ailment following Yoga practices. Understanding their mechanisms of action. Usefulness of yoga breathing practices in obesity.
The exact physiological effects of these practices.
WAIST/HIP RATIO > 1 IN MEN ABDOMINAL OBESITY IS DANGEROUS
EARLY AGING - ATHERO SCLEROSIS
JOINTS OSTEO ARTHROSIS WEARING OUT OF CARTILAGE PAIN SWELLING DEFORMITIES WEIGHT BEARING HIPS & KNEES
EATING HIGH CALORIE FOOD SPENT THROUGH EXERCISE ELASTIC BAG INTAKE OUTPUT NORMALWEIGHT
INTAKE OUTPUT WEIGHT
INTAKE OUTPUT IMBALANCE DUE TO
PSYCHE CONTROLS THIS BALANCE APPETITE SATIETY
AHÁRA NIDRÁ BHAYA MAITHUNAM CA..... BASIC INSTINCTS LIKE HUNGER SLEEP SURVIVAL INSTINCT PROCREATION PSYCHE
EATING DISORDERS DEPRESSION BULEMIA ANXIETY ANOREXIA NERVOSA REMOVES CAUSE = MASTERY OVER MIND YOGA
MASTERY OVER MIND BETTER MASTERY OVER APPETITE & SATIETY MASTERY OVER CRAVINGS FOR JUNK FOOD Y O G A -
= MASTERY OVER MIND YOGA HELPS TO MAINTAIN REGULARITY OF EXERCISE BY BREAKING THE LIMITATION OF LAZINESS
PANCA KOSA ANNAMAYA VIJNANAMAYA MANOMAYA PRANAMAYA ANANDAMAYA FIVE FACETS OF PERSONALITY
YOGA DIET - CALORIE CONCEPT REDUCE & AVOID HIGH CALORIE FOODS - OILS, SWEETS INCREASE FIBRE & WATER CONTENTS ANNAMAYA KOSA
YOGIC DIET - SATVIK COOKED RAW S E R V E D F R E S H O R G A N I C ANNAMAYA KOSA
LIMITED QUANTITY, FREQUENCY, VARIETY CONSUMED IN GOOD COMPANY, ENOUGH TIME CHARACTERISTICS OF A SATVIC DIET EAT LIQUIDS DRINK SOLIDS ANNAMAYA KOSA
REMOVES ENERGY STORED IN FAT CELLS YOGA AS EXERCISE ANNAMAYA KOSA
GLUCOSE CO2+ENERGY USED FOR MUSCLES TO WORK
REPEAT WITHIN YOUR CAPACITY DYNAMIC YOGA - BURNS CALORIES - EXERCISE EFFECT ANNAMAYA KOSA
COMBINE WITH BREATHING & CHANTING
BACK GROUND OF RELAXATION DYNAMIC YOGA - STAGE II - MAINTAIN IN FINAL POSTURE ISOMETRIC EFFECT - BURNS CALORIES CAN PERFORM WITHOUT GETTING TIRED ANNAMAYA KOSA
THROUGH BREATHING & SLOWNESS
POSTURES FOR DIFFERENT PARTS ABDOMINAL OBESITY - ST LEG RAISING ANNAMAYA KOSA
HALÁSANA - PAÙCIMÁTANÁSANA
ASANAS THIGHS - JOGGING, JUMPING
ARMS - VAKRASANA, ARDHA MATSYNDRA
RIGHT LEFT PRANAMAYA KOSA BALANCE OF PRANA SAV 35% NS17%
INCREASES O 2 CONSUMPTION
SAV 27 ROUNDS 4 TIMES A DAY IF HYPERTENSIVE AVOID SAV DO NS SAV 35% NS 17% PRANAMAYA KOSA
SAV ACTIVATES SYMPATHETIC N.S
MANOMAYA KOSA MIND & OBESITY CRAVING CYCLIC MEDITATION STIMULUS RELAX
= SPEED OF MIND = NO SATIETY
EMOTIONAL STABLILITY YOGIC COUNSELLING BY OUR YOGA EXPERT NVR AT THE EATING DISORDERS CLINIC OF CALIFORNIA MANOMAYA KOSA
FEEL LIKE STUFFING IN WHEN DEPRESSED
VIJNANAMAYA KOSA HAPPINESS ANALYSIS - SWEET MEDITATION CRAVING FOR SWEETS AND CRUNCHY FRIES TASTE BUDS SWEETS ‘ AWE’ EXPERIENCE HOW ?? + =
MIND HAS BECOME SILENT DURING THE PHASE OF CONTENTMENT HAPPINESS IS SILENCE INPUT FROM TASTE BUDS SWEET MEDITATION
EXPERIENCES Yoga helped me to maintain & enjoy my diet & exercise It helped me to reduce my craving for food Exercise is no burden any longer
My joint pains have vanished
INTEGRATED YOGA MODULE FOR DYNAMICS / OBESITY
Sithilikarana Vyayama (loosening exercises)
Alternate Bhujangasana and Parvathasana Combination Pascimottanasana / Halasana stretch
Quick relaxation technique (QRT)
Deep relaxation technique (DRT)
Vibhaga pranayama (Sectional breathing)
Meditation (Dhyana Dharana)
SPECIFIC PRACTICE The natural way to lose weight involves body purification (nature cure), yogasanas, and mental and spiritual management. The biggest advantage of this system of cure is that the individual does not have to undergo fasting and feel any weakness.
Also the reduction of weight is gradual so that the person does not feel any loss of strength.
Due to gradual reduction there is no sagging of facial skin and conditioning of the body takes place simultaneously. The yogic method may take longer in correcting excessive weight as compared to gimmicks claiming to reduce weight in matter of days and weeks through usage of various pills, gadgets etc. , which cause various disorders and do serious physical- mental harm to the users. The yogic method reduces weight in a lasting and a permanent way. It does not cost a penny.
There is no disturbance in normal way of life.
Surya Namskara (Sun salutation) - exercises every part of the body. 6-8 sets daily help a lot. Uttanpadasana (Raising the legs) - reduces obesity of thighs, hips and other parts of the body. Urdhavhast- Uttanasana (Raising half arms) - reduces fat from lower part of body.
Katichakrasana (Hip twist) - develops sleek waist.
Hastuttanpadasana (Hands touching raised legs) - reduces fat of abdomen , hips , thighs and arms. Sarvangasana (Shoulder stand) - strengthens lungs and heart. Halasana (Plough pose) - makes legs flexible. Naukasana (Boat pose) - strengthens shoulders, neck, back and legs.
Dhanurasana (Bow pose) - benefits abdomen.
Each asana should be practiced 5 times with retaining each position from 10 -15 seconds. Should relax between 2 asana. All or some of the asana in which feels comfortable can be done. Shavasana (Corpse pose) - relaxes the body. Mental and Spiritual management - Deep breathing should be done as it helps to quiet down body and mind.
Meditation for short period also benefits.