Yoga and Naturopathy for Obesity

Obesity is a disorder involving excessive body fat that increases the risk of health problems. Obesity increases the likelihood of various diseases and conditions, particularly cardiovascular diseases, type 2 diabetes, obstructive sleep apnea, certain types of cancer, osteoarthritis and depression. People are generally considered obese when their body mass index (BMI), a measurement obtained by dividing a person’s weight by the square of the person’s height, is over 30 kg/m2, with the range 25–30 kg/m2 defined as overweight. Obesity often results from taking in more calories than the calorie burned by exercise and normal daily activities. Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic susceptibility. A few cases are caused primarily by genes, endocrine disorders, medications, or mental disorder. The view that obese people eat little yet gain weight due to a slow metabolism is not generally supported. On average, obese people have greater energy expenditure than their normal counterparts due to the energy required to maintain an increased body mass.

According to WHO, height in inches equal to weight in kg in considered normal. If your body is lean built and you are considerably young set a target to Maintain bit lesser weight. Once you set a target to loose weight, break it down so that it is easy to achieve without dis-appointment. Beginners to yoga can comfortably achieve 4-5 kg weight per month if there are no other complications viz. thyroid problem and other hormonal problem.

Surya Namaskar: Sun salutation is one of the best things to practice. Start with 10 sets of it and do it up to 100 sets of salutations daily.  It is called yogic cardio. Practice of 100 set salutations followed by proper relaxation will help in achieving considerable weight loss.

Asanas: Virasana, Trikonasana, Uttanpatasana, Vrittasana, Cycling, Halasana, Karnapidasana, Chakrasana, Paschimotanasan, Purbottanasana, Parbatasana, Bhujangasana, Salavasana, Dhanurasana, Pawanmuktasana (Wind releasing pose), Setubandhasana,  Savasana Konasana,


Yogic Kriyas: Practice Ardha Shankha Prakshalana everyday and Purna Shankha Prakshalana once in a month. Take enema and them to Kunjal once in a week.

Pranayama: Bhastrika, Kapalbhati, Agnisar, Suryabhedi, Anulom Vilom, Bhramari etc.

Recommended Diet habit: Take low calories balanced diet with less oil i.e. more salad, boiled vegetables, less grain and enough protein. Eat lunch by 12 noon & dinner before 7 pm. Observe fasting for a day every week on fruits only.

Avoid: Strictly avoid fried food, readymade food, fast food, tinned food, spicy food, cold drinks, soft drinks, sugar, maida made products etc. Minimize salt intake and avoid salt intake after sun set. Never skip your meal to keep your body clock right. Avoid over eating.

Written by Yogaguru Dr Mohan Karki

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