People struggle with excess body weight and are keen to know methods to lose weight. This process should be in a way that the person does not have any associated side effects. Before we understand how yoga can help, let us know more about the basics behind the parameters which govern weight.
Every human will have their ideal body weight depends on their height and age. It is also called as Body Mass Index(BMI). Excess body weight is always problematic because it causes many other health issues both in males and females at any age.
The most common cause of weight gain nowadays is a sedentary lifestyle. Most of the people are ending up eating junk food or food which is made with thought and reduced or nil physical activity. People are too lazy to cook healthy and nutritious food, and when it comes to physical activity they escape by being busy with professional work, travelling and chit-chatting. Some may have a genetic issue for their weight gain, but not everyone.
Being overweight or obese may lead to other metabolic disorders like Diabetes mellitus, Fatty liver and Hypertension. It also leads to PCOD issues in females and fertility issues both in males and females.
How Can Yoga Therapy Help?
Yoga practice plays a major role in regulating the overall organ function and enhancing calorie burn and fat loss. Yoga will not just help in promoting weight loss, it also effective at balancing the emotional and mental stress. When there is a balance with mental health, the individual can control their binge eating and focus on physical health too.
The discipline and health awareness come from practising yoga regularly. One has to make time to practise yoga initially to make it a habit and then definitely it will be great practice for being healthy.
Yoga Practices for Weight Loss:
Combination of many Asanas (poses) in standing, sitting, and lying on the abdomen and back will help promote blood circulation to the joints and muscles. While stretching the muscles in asanas helps remove strain and stiffness. The flexibility of the body improves day by day and it is also good to create the ability to do the other day today activities.
Specialised practices such as dynamic yoga postures help in weight management. Practices should also consider other complaints if any to avoid exacerbation of pre-existing medical conditions. It therefore advised that people consult a medical professional trained in Yoga before making decisions
Some recommendations for weight loss
Surya namakara – One Suryanamsakar includes a series of 12 asanas
- Hasta uttanasana
- Pada hast-asana
- Ashwa sanchalanasana
- Chaturanga dandasana
- Shashankasana
- Astanga namaskaransana
- Bhujangasana
- Parvatasana / adhomukha shwanasana
- Shashankasana
- Ashwasanchalanasana
- Padahastasanas
- Hasta uttanasana
Other Asanas:
- Kati chakrasana
- Ardhakati chakrasana
- Trikonasana & Parivritta trikonasana
- Parshwa konasana
- Virabhadrasana variations
- Paschimottansana
- Vakrasna, Matsyendrasana
- Bhaddha konasana
- Shalabhasana
- Dhanurassana
- Uttitta padmasana
- Pawana muktasanas
- Sarvangasana and setubandasana etc
Pranayamas:
- Kapalabhati
- Bhastrika
- Surya anuloma viloma / Surya Bhedana
- Nadishuddi & Bhramari
The mentioned yoga practices include not only Asana but also pranayama practices to ensure the minimum body connection is maintained for better response to weight loss are very effective in weight loss
