Yoga for Obesity & Weight Management

Overweight or Obesity becomes a global problem in last one decade. Yes, a regular practice of Yoga surely helps in reducing the weight. Power Yoga has been to the fundamental style of Yoga and has been designed to lose excess weight. As the name, these yoga sessions are physically intense which help in burning excess calories and improve flexibility and endurance.Obesity is defined as excess body fat. Because body fat is difficult to measure directly, obesity is often measured by body mass index (BMI).

1. YOGA FOR OBESITY & WEIGHT MANAGEMENT Part 1 General Awareness Obesity & Weight Part 2 Yoga for Obesity & Weight Management

2. OUTLINE What is Obesity? Causes of obesity Clinical Complications of Obesity

3. WHAT IS OBESITY? Obesity is a condition of excess body weight and is usually the result of excess accumulation of fat in the body. It affects both mind and body of the individual clinical evidence of obesity can be dated as far back as Roman times but scientific progress was made towards understanding the condition until the 20 th century. Beligian mathematician, Adolphe Quetelet invented body mass index and defined as individual body weight in kgs divided by the square of their height in meters.

4. Body mass index is defined as individual body weight in kgs divided by the square of their height in meters. i.e. BMI = kg/m2 Where kg is the subject weight in kgs and 'm' is the subject height in meters BMI less then 18.5 is under weight BMI of 18.5 to 24.9 is normal weight BMI of 25 to 29.5 is over weight BMI of 30 and above is obese Thus BMI equal to or more than 30 is defined as a condition of obesity. Note: WHO projects that by 2015 there will be more than 700 million adults will be obese globally and currently they are more than 400 millions. QUETELET INDEX OR BMI

5. Diet : Diet is the chief cause of obesity most oftenly over eating that is the intake of calories beyond the body's energy requirements. Inactivity : Sedentary people are more likely to gain weight because they do not burn calories through physical activities Certain Medications : Corticosteroids, tricyclic antidepressants and anti psychotic medicines can lead to weight gain. Medical Problems : Hypothyroidism and excess production of hormones by adrenal glands cause obesity. Arthritis can lead to decrease activity which may result in weight gain. CAUSES OF OBESITY

6. Cardio vascular diseases and hypertension : The heavy deposition of lipids and cholesterol in the coronary arteries due to obesity causes hypertension and increased risk of cardio vascular disease such as myocardial infarction. Diabetes Mellitus : Obese body increase insulin resistance which leads to glucose in tolerance and creates the risk of diabetes. Osteo arthritis : The burden on knees and other joints caused due to excess body weight leads to joints pain intern develops risk Osteo arthritis. Psychological Problems : Sleep disturbance, body shape dissatisfaction, eating disorders, depression and frustration are also causes due to obesity. CLINICAL COMPLICATIONS OF OBESITY

7. Part 2 APPLICATIONS OF YOGA FOR WEIGHT MANAGEMENT

8. OUTLINE Identification and admission Weight Control Strategy Yoga Yogic Practices for Weight Management Effects of Yoga Practices Yoga Works but How ?

9. IDENTIFICATION AND ADMISSION OF OBESITY Obesity is a condition of excess body weight and is usually the result of excess accumulation of fat in the body. It affects both mind and body of the individual. The most important point is to recognize the causes of the excess weight gain. This is not an admission of weakness or inability to cope! It is a way to identify the problem and plan measures to overcome it.

10. A = AWARENESS What are the causes changing your reading on weighing Machine? How do you react? B = BALANCE There is a fine line between Process of Metabolism(Catabolism & Anabolism) How much can you cope with before it becomes imbalanced ? C = CONTROL What can you do to help yourself combat the negative effects of excess body Weight ? WEIGHT CONTROL STRATEGY- ABC STRATEGY

11. YOGA The Science of Holistic Living

12. Science of liberation, Moksha shastra . Yoga is a science and art of holistic healing. Yoga is a universal practical discipline. Yoga is harmony: Yoga provides peace & poise, health & Happiness. It is a tool to develop Human Resources Preventive Medicine WHAT YOGA IS NOT? Physical Exercise System of therapy; CAN CURE ALL DISEASES Linked with miracles, supernatural ideas. WHAT IS YOGA?

13. YOGA PRACTICES FOR WEIGHT MANAGEMENT HATHA YOGIC APPROACH Practices focusing on positive hygiene and health Yogic Shatkarma Asana Pranayama Mudras Bandhas Dhyana Relaxation Technique

14. YOGIC PRACTICES Yogasanas These are the special patterns of postures that stabilizes the mind and body through static stretching. Asanas make the body relaxed, strong, and light supple, free of aches and pains and this in turn brings about emotional and mental calmness and confidence. Pranayama Pranayama brings new levels of awareness by stopping or restraining distractions of the mind These practices reduce thoughts, conflicts etc. in the mind to minimum and thus increase the concentration, memory along with wonderful physiological advantages  Conscious Relaxation techniques By relaxation one can release tension both in mind and body for a period of time to allow complete rest and revitalization. Stress and emotional turmoil begins to evaporate during the relaxation . Meditation or Dhyana This is the practice involving control of the mental functions which start from the initial withdrawal of the senses from external objects. The basic principle of meditation is to develop internal awareness.

15. SHAT KRIYAS Kapalabhati Dhauti Agnisara

16. YOGASANAS Trikonasana : Regularizes digestive capacity Reduces lower abdomen fat deposition

17. BHUJANGASANA Improves the functions of Thyroid Gland Adrenal Gland

18. Improves the metabolism Promotes the gastro-intestinal functions DHANURASANA

19. Improves venous return Prevents abnormal distribution of fat molecule throughout the body VIPARITAKARANI

20. Bhastrika Surya Bhedana PRANAYAMA BANDHA-MUDRAS Jalandhara Bandha Uddiyana Bandha Viparitakarni Mudra

21. OM Chanting Soham Meditation Yoga Nidra MEDITATION TECHNIQUES

22. Health , Happiness and Harmony Calmness Relaxation and Refreshness Increases Mind and Body Control Balance Endocrinal and Nervous control Kriyas Asanas , Pranayama and Dhyana YOGA WORKS BUT HOW?

23. Mitahara “ annena purayedardham toyena tu trtiyakam | udarasya turiyamsam samraksedvayucarane ” “ pustam sumadhuram snigdham gavyam dhatupraposanam | manobhilasitam yogyam yogi bhojanamacaret ” DIET AND NUTRITION IN YOGA

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