2. Preface
Yoga is age old science from ancient india. It said that
inventor of yoga was Shiva. Shiva had transfered this
science to saptrishis.
In modern age that we are living, life style disease
creates lot of pain, even modern science yet to find the
perfect solution of it.
Obesity is one of the life style disease prevailing in
modern age very badly. According to WHO, 1.9 billion
adult people are suffering from overweight.
In this book, I try to put yogic solution to reduce weight
with scientific view point.
~ Ram Vala
3. Facts on weight
According to World Health Organization (2015 Data),
# 1.9 Billion Adults who are 18 years and over are
overweight.
# More than 610 million adults are obese.
# More than 40 Million children below age 5 are
overweight.
According to NHANES (2009–2010) in United States,
# Adults in the United States, 68.8 percent people are
overweight or obese.
# 35.7 percent are obese, and 6.3 percent are extreme
obesity.
Before take a dive into the meaningful information,
Let us see some facts on weight, isn’t it?
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4. What is overweight?
The question is, what are overweight and obese?
According to world health organization (WHO),
Overweight and obesity are extra fat build up that is
going beyond what is desired in body. Obesity related
to body fat and hence over build up of body fat is
obesity.
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5. How to know body is overweight?
We can know by measuring BMI that is Body Mass
Index.
BMI = Person’s weight in Kg (Kilogram) divided by the
square of person’s height in meter.
= Kg/m2
For example, person's weight is 70Kg and height is 6
Feet (1.828 mtr) then, How to calculate bmi?
BMI = Kg/m2 = 70/ (1.8288)2 = 70/3.345
= 20.92
According to World Health Organization, BMI
categories are:-
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6. Health impact of Obesity and overweight
# Heart related cardiovascular diseases.
# Diabetes type 2
# High to very high blood pressure
# Osteoarthritis - related to stiffness, joint pains,
swelling.
# Some type of cancers.
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7. Causes of overweight and obesity
People are consuming unnecessary food without
thinking what they actually need to maintain body
energy. Lifestyle of people are more towards taste
centric rather to satisfy hunger. Diet of people is highly
irregular. We try to list out some of the reason of
overweight.
# Over eating of fast food.
# Lot of consumption of energy foods and high
calories food.
# Physical inactivity and lack of exercises.
# Stress and depression.
# Imbalance of thyroid gland.
# Irregular diet plan.
# Lack of healthy diet food and organic food
consumption.
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8. The good news!
Obesity and overweight is preventable and curable
How can I prevent to be overweight or obese. We
mentioned below important precautions to remain in fit
and balanced body.
# Prepare a diet plan and put lot of healthy diet food
like vegetables and fruits in the plan.
# Take whole grain only.
# Regular physical activity. Daily 3-5 Km walk can do
lot of help.
# Find ways how to lose weight fast.
# Avoid sugar and processed foods
# Do not take fast food.
# Detoxify your body at every 3 month. Simple way to
detoxify your body is to take only fresh fruits and
green vegetables without cooked for week.
#Do exercises and yoga asanas.
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9. How does lose weight works?
Let us understand in simple term that how actually
weight loss works in your body before we are going
to explore yoga for weight loss. it is important to know
science for weight loss or fat reduction.
Technically speaking, if your energy (caloric)
expenditure of your body exceeds the energy
intake then weight decrease.
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10. The metabolism, thyroid and yoga
Metabolism is related to your weight. In simple term
metabolism is mechanism which makes energy from
what you eat and drink. During this process it uses
Oxygen. People having correct metabolism can
balance the weight in body.
Thyroid gland is controlling the metabolism.
Improving thyroid gland with your weight loss plan can
really benefit lot in you fast weight loss plan.
We said yoga and yoga asana can help in reducing
weight. certain Yoga asana like hatha yoga,
Ashtanga yoga and other power yoga asana can
help to improve thyroid gland.
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11. Important Points for weight loss
However weight gain and loss are complex process,
there are other reasons which are responsible for
weight gain like genetic design, hormones, stress and
tension.
# Check your caloric intake, what is needed caloric
and how it is spent.
# Physical activities must be require in a day.
# Identify if you have any heredity effect for obese and
overweight.
# Check your thyroid gland. It must be in good
functioning.
# Most importantly, analyse your food you eat and
how much energy it is giving to your body. Compare
with energy intake needed for your body.
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12. Yoga
What is Yoga?
Yoga in sanskrit is ‘union’. yoga came from the
Ancient indian philosophical, spiritual and science
works. Ancient indian sages discovered over the
period of time.
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13. Hath yoga
Hath means ‘force’. Hatha yoga was discovered by
Matsyendranath, a nath sect rishi. It is said that he
was inspired by Lord Shiva who was said to be the
founder of yoga in Hinduism belief.
Hatha yoga has extensive set of yoga poses and
asanas for human body improvements and health.
Hatha yoga is popular in World specially in United
States.
There are very impressive and amazing yoga asanas
or poses for weight loss as well. Yoga poses are
giving 360 degree effect on human body. A carefully
done yoga poses will definitely benefit.
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14. Consideration on weight by yoga
You would heard about yoga for weight loss in yoga
studios of your city. Most of the yoga studio are
focusing on the power yoga for weight loss. I prefer to
choose basic fundamental yoga poses for weight loss
plan.
3 Things to consider for your yoga weight loss plan.
# Choose Yoga asana for weight loss.
# Identify healthy diet that works for weight loss.
# Meditation and breathing to reduce stress and
depression.
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15. Tips to weight loss
Before we look into yoga asana that really helps to
lose weight, let us see some tips for weight loss,
# Do regular exercise and yoga asana practice.
# Start with smaller goal first.
# Watch your food! You must require to follow healthy
diet.
# Calculate your daily caloric requirement.
# After calculate your daily requirement design your
diet accordingly
# Do fast once in week. Eat only fruits and green
vegetables.
# Do meditation and deep breathing exercise
regularly.
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17. Yoga Boat Pose ( Naukasana) for Fat
burning of belly
Nauka = Boat, and asana = pose, so how its name
came from as boat pose. As name suggest it is look
like tiny boat in it is position. Let us look closely how
naukasana give impact on body and benefits.
Effect of nauka asana on your body parts.
# It will give effect on stomach, abdomen and thigh
muscles.
# Abdominal area is the most affected in Boat pose.
# Fat burning for belly. Boat pose Helps to reduce
belly fat.
# Boat pose gives pressure on internal abdominal
organs like Liver, Spleen, Pancreas and stomach.
Blood flow increase or improved to the abdominal
portion.
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18. How to do Naukasana (Boat Pose)
How to do Boat Pose (Naukasana) in easy steps
# Rest on your back with feet together and hand
besides body.
# Take deep breath, now exhale slowly raise your
head, chest and feet upto approximately 30 to 40
degrees.
# Eyes and toes must be in line and you should look
at your toe
# Keep your both hands straight.
# Keep your breath normal during this position.
# If you feel the tension in stomach and abdominal
then let it be. Feel the tension and focus on that.
# Remain in this position for 15 seconds. Do it for 5
times. Later on increase time for this position from 15
seconds to 30 seconds
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20. Yoga Chair Pose( Utkatasana) for buttock fat
reduction
Utkata means extreme/intense power. Hence, utkata
asana give extreme power and this asana is really a
powerful asan. Utkatasana give the extra power to
Heart, spinal cord, stomach and immune system and
thus it is named as Utkata (power) asana (pose).
Best benefits of chair pose (Utkatasana)
# Extremely good for spinal cord, thighs, buttock and
chest.
# Give massage to diaphragm and abdominal organs.
# Pressurized the stomach muscles.
# strengthen the knee muscles.
# It increase immune system of body.
# It Energize or stimulate muladhara chakra.
very helpful to Improve digestion.
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21. How to do Utkatasana (Chair Pose)
Steps to do Chair pose or Utkatasana
# Take position of normal standing position on your feet.
# Now take a deep breath. On slow exhale bend your
knees and join your palms together and bring over head.
# your thighs should be parallel to ground/ floor. Your
knees should not be way ahead then toes.
# Please remain in this position for 15 -20 seconds with
normal breathing.
# Feel the stress and pressure on thighs, legs,
diaphragm, hands and other part of the body organs.
Focus on breathing during these position and try to link
the stress and pressure with breathing.
# Inhale deeply and on release of breathe out bring
yourself in normal standing position. Do it slowly with
rhythm of breathing, this is important
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23. Yoga Plough pose (Halasana)
Hala means in sanskrit what we have plough in english.
Halasana is one of the very important yog asana which is
extremely beneficial for yogic practices and body
improvements.
Main benefits of Plough pose (Halasana)
# Improves the thyroid gland which controls the
metabolism. Metabolism is controlling and responsible
for body’s energy needs and hence weight loss or gain.
# Very effective for the back muscles and spinal cord.
Halasan is most effective for spinal cord and back.
# Activate digestion and hence helps to cure
constipation. Good digestion process leads to good
energy intake in body.
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24. How to do Plough pose (Halasana)
Step by step instruction for doing Halasana (Plough
pose)
# At very first step, lied down on your back, keep your
legs parallel and straight, arm besides with body.
# Inhale slowly and raise your legs slowly to 90 degree.
# Exhale slowly and bring both legs slowly over the head
and also raise the hips and abdominal part.
# Bring the your leg toe to touch ground. Do it this slowly,
it must not be stressed. If you feel stress and pain then
stop at this moment and remain in that position.
# Bring your chin to touch chest.
# Do normal breathing in this halasana position and keep
focusing on breathing.
# Remain in this halasana position for 15 seconds,
repeat this whole asana for 3 to 4 times.
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26. Yoga seated forward pose (Paschimottanasana)
It is classical! A pioneer in all Hatha yoga asana.
Paschimottanasana is great yoga pose for obesity and
overweight. It affects abdominal, belly, thighs, arms,
stomach muscles, hips, hamstrings, knees, back side,
spinal cord and several internal organs.
What are the benefits of Paschimottanasana?
# It reduces the extra fat from the belly region, thighs and
abdominal.
# Blood circulation from head to toe increases. Back and
spinal cord get good amount of flow hence gives
massage.
# It improves spinal cord functions and increase
flexibility.
Reduces stiffness and give great physical stretch.
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27. Ho to do forward pose (Paschimottanasana)
What are the steps to do Paschimottanasana (Seated
Forward Pose)
# Take a sit with leg stretched forward and spinal must
be erect.
# Inhale slowly, bring your arms parallel over to head.
# Exhale slowly, bend toward your legs from hips, only if
you are able to touch your toe then do it.
# If you are able to hold your toes with hands then place
your entire arms on legs with forcing.
# Breath in slowly and lie down your head slowly towards
toe. Do not do forcefully with pain.
# Hold the position for 10 to 15 seconds.
# Inhale slowly and raise your head and arm slowly and
move to the initial position.
# Repeat this yoga asana for 3 times.
Increase your practice and holding period
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29. Final note
I shown yoga way for losing weight naturally. It is
suggested to take lot of fruits and vegetables in your diet
plan.
Share your thoughts and give us feedback. I am here to
provide information and help.
Happy doing yoga! and loss your weight in quick
time.
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30. About author
Ram vala is IT professional! He has passion and interest
for Yoga, meditation and ayurveda. He is yoga teacher
and researching in this field.
You can reach him by email him
ram.vala@gmail.com
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