Yoga techniques can help with weight loss by improving digestion, increasing metabolism, reducing appetite and stress. The document recommends asanas like twists and inversions to burn fat, pranayamas like bhastrika to boost metabolism, and a low-calorie, high-fiber diet with small frequent meals. Regular yoga practice along with dietary and lifestyle changes can contribute to healthy and sustainable weight loss.

1. YOGAYOGA
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

2. 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.

3. 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.

4. • 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.

5. 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.

6. 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.

7. 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.

8. • 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

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

10. • 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

11. • 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.

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

13. • 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.

14. • 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.

16. ASANAS

17. • Twisting postures:
–Standing:
•Trikona, Ardha Kati Chakra
–Sitting:
•Vakra, Ardha Matsyendra,
Bharatwaja
–Reclining:
•Jatara Parivartana

19. • Abdominal pressure postures:
–Sitting:
•Utkat, Janu Sirasa,
Paschimottana, Nava, Yoga
Mudra, Stambam and Mayur.
–Reclining:
•Pavana Mukta, Dhanur, Bhujanga,
Shalaba and Nauka

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

23. 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

24. • Kriyas:
–Kunjal, Nauli, Kapalabhati,
Agnisara, Shanka Prakshalana
• Relaxation:
–Shava Asana
–Makara and
–Kaya Kriya

25. Makara Asana
Shava Asana
Kaya Kriya

26. Mandala Dharana
on all Chakras
with emphasis on
Manipura and
the sound of
RAM (RUNG)
and
Vishuddha and
the sound of
HAM (HUNG)

27. 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.

28. "Yoga is the science and art
of right-useness of the body,
emotions and mind”
-
Yogamaharishi
Dr Swami Gitananda Giri