Yoga for Obesity - Asanas, Poses and Exercises
Alternative Medicine

Yoga for Obesity

Dr.Hansaji  Jayadeva profile Authored by Dr.Hansaji Jayadeva on 7 Jun 2014 - 15:29.

Obesity is a medical condition in which your body fat level is so high that it affects your quality of life negatively. Your energy level drops, the graph of your work performance comes down, your body becomes a breeding ground of illnesses like diabetes, hypertension, thyroid disorder, osteoarthritis, and you begin to lose confidence due to which your self-esteem drops. Result – your general attitude towards life becomes pessimistic.

The media projects being slim and fit as ideal and the world view of most people is shaped to a certain degree by the media. So individuals who are obese are under constant pressure to look slim. Hence, obesity affects not just your physical health but also but also your mental health and hence the overall quality of life. Good news is that obesity can be tackled with a proper diet and yogic lifestyle.

Take The Leap:

  • Practice asanas like:

  • Pascimottanasana – the seated forward bend pose
  • Bhujangasana – the cobra pose
  • Ardha-sarvangasana – the half 'all member' pose

  • Ustrasana – the camel pose

  • Savasana – the corpse pose

  • Hasthapadanugushthasana – the hand to big toes pose and

  • Gomukhasana - the cow pose to shed extra kilos.

All these asanas work on every single muscle of your body. They help in stretching, strengthening and toning your body.

  • Uddiyana Bandha – the abdominal bandha, helps reduce excess fat around belly.

  • Yogendra Pranayama IV and IX soothes your nervous system and will help you relax.

  • Make changes gradually. Don't try to do everything all at once. It will take longer to lose weight when you are following a correct weight loss plan, but you will be able to keep the weight off permanently. Don’t consider a crash diet course. It may get you quick results but not lasting results. Crash diets are also harmful to your health to say the least.
  • Always set a realistic target. It is better to lose weight gradually rather than drastically. A drastic weight loss program results in loss of water and precious tissues from your body instead of fat. Aim to lose 1/2 kg every week and not a drastic 5 kgs a week. Walk two blocks at first, not 2 miles. Success will come more easily and you are motivated to continue your efforts.
  • Do not skip your meals, as you will eventually crave for and binge on high calorie snacks and end up putting on weight rather than losing it. Eat your meals regularly. Do not eat your meals in a hurry. No matter how packed your schedule is, don't get tempted to grab a sandwich and eat on the run. Your body will absorb more nutrients if you take the time to sit down, relax and enjoy your meals.

Some tips:

  • Most people have packed schedules at work and this leaves them with no time to exercise. However, there are some very simple tips that you can follow.
  • Take the stairs whenever possible. Don’t rush for the elevator.
  • Park your car towards the rear of a parking lot to increase your walking distance.
  • When taking a bus, taxi or subway, exit one stop or one block before your destination and walk the remaining distance.
  • Take your pet for longer walks.
  • Take up gardening or fix-it-yourself projects that require some amount of physical exercise.  
  • Turn off the TV and discover activity-based hobbies.


*Disclaimer: This is not medical advice. The content is for educational purposes only. Please contact your doctor for any health care issues.