Yoga And Excerise Yoga has an important role to play in the treatment of Obesity. Yoga techniques affect body, internal organs, endocrine glands, brain, mind and other factors concerning Body – Mind complex. Various Yoga techniques can be practiced effectively to reduce the weight and achieve normal healthy condition of Body and Mind. • Asans : Yoga positions or postures are especially useful to reduce the fats in various parts, especially forward bending, twisting and backward bending asanas help reduce the fats near abdomen, hips and other areas. Also the practice of asanas improves functioning of internal organs, strengthening heart, lungs, kidneys, excretory & reproductive organs. Regular practice builds strength in muscles. Asanas can be practiced with fast speed like exercise with good effects, the practitioner may increase repetitions instead of maintaining the asana for long. • Sun salutations : Sun salutations are very beneficial in Obesity management, every day 24 sun salutations with a speed of 4 rounds in 1 minute gives great benefits of Yoga Asanas and exercise as well. The practice of Sun salutation is a sequence of 7 asanas practiced in order which tones almost all of the muscles and also internal organs are stretched increasing blood & oxygen supply to these parts. Regular practice of sun salutation with breathing gives good exercise to the lungs. Mantras have relaxing effect on mind. • Pranayama : Pranayama is very important technique in yoga which is control and extension of Prana or Vital energy or Life force. Pranayama helps in management of this energy. Various techniques are available in yoga, which give interesting but good results. The Pranayama can be classified in 2 types in terms of physiology, Hypo ventilation or vitalizing Pranayama and Hyper ventilation or relaxing pranayama. Kapalbhati, Bhasrika and Fast breathing can be classified under Hyper ventilation (increases Oxygen and reduces carbon dioxide) and deep breathing, Bhramari, Shitali, Sitkari can be classified as Hypo ventilation (oxygen level remains mostly same but the speed of respiration is lower, heart rate lower). Kapalbhati, Bhasrika & fast breathing can be practiced by people suffering from obesity with good effects; these Pranayama techniques increase the lung capacity and help burning fats. Regular practice of Pranayama brings balance in the system in terms of Physical and Mental functions. • Utthanpadasana (Raised Leg Pose) : Lie in the Base position with the palms flat on the floor. Inhale and raise the right leg as high as it is comfortable, make sure to keep the leg straight and the foot relaxed. The left leg should remain straight and in contact with the floor. Hold yourself in this posture four to five seconds, counting mentally and retaining the breath. In the second round of practice make sure to practice four to five seconds with the right leg and then the left leg. This can be repeated raising both legs together. Inhale while raising the legs. Hold the posture and the breath and Exhale while lowering the legs. On synchronizing the movement with the breath, the stretch in the legs and mental counting in the final position. This Asana strengthens the abdominal muscles and massages the organs. It also strengthens the digestive system, Lower back, Pelvic and Perineal muscles. • Chakra Padasana (Leg Rotation) : Lie in the Base position. Raise the right leg at least six centimeters from the ground, keeping the knee straight. Rotate the entire leg clockwise ten times in as large a circle as possible. The foot should not touch the floor at any time during the rotation. Rotate fifteen times in the opposite direction. Repeat the same process with the left leg. Please do not strain. You should make sure to rest in the Base Position introducing abdominal breathing until the respiration returns to normal. Raise both the legs together. Keep them together and straight throughout the practice. Rotate both the legs clockwise and then anti- clockwise five to seven times. The circular movement should be as large as possible. Breathe normally throughout the practice. On the mental counting of each round, rotation of the legs and on the effects of the Asana on the hips and abdomen. This is good for Hip Joints, Obesity, toning of abdominal and spinal muscles. • Pada Sanchalanasana (Bicycling) : Lie in the Base position. Raise the right leg. Bend the knee and bring the thigh to the chest. Raise and make the leg straight and then lower the leg straight in the forward movement. Bend the knee and bring it back to the chest to complete the cycling movement. The foot should not touch the floor during the movement. Repeat fifteen times in a forward direction and the fifteen times in reverse. Repeat the same process with the left leg. Inhale while straightening the leg and Exhale while bending the knee and bringing the thigh to the chest. Raise both the legs. Practice alternate Bicycling movements as though peddling a bicycle. Practice this fifteen times forward and then fifteen times backward. Breath normally throughout this process. Raise both the legs and keep them together throughout the practice. Bring the knees as close as possible to the chest on the backward movement and straighten the legs fully on the forward movement. Slowly lower the legs together, keeping the knees straight, until the legs are just above the floor. The bend knees and bring them back to the chest. Practice five to seven times forward bicycling movements and the same in reverse. Do not strain yourself. Inhale while straightening the legs and Exhale while bending the legs to the chest. On the breath, mental counting of each round, and on smoothness of the movement and proper coordination, especially while revere bicycling. While you relax be aware of the abdomen, hip, thighs and lower back. Keep the rest of the body, including the head lie down on the floor throughout the practice. After completing each stage remain in the base Position and relax until the respiration returns to normal. Good for hip and knee joints, strengthens abdominal and lower back muscles. • Naukasana (Boat Pose) Lie in the Base position your palms down. Make sure to keep your eyes own throughout the practice. Please breath deeply. Hold the Breath and then raise the legs, arms, shoulders, head and trunk off the ground. The shoulders and feet should be no more than few centimeters off the floor. Balance the body on the buttocks and keep the spine straight. The arms should be held at the same level and in line with the toes. The hands should be open with the palms down. Look toward your toes. Remain in the final position and hold the breath and count to ten. Breath out and return to supine position. Be careful not to injure the back of your head while returning to the floor. Relax the whole Body. Practice five to seven rounds as mentioned above. Relax in ShavAsana after each round , gently pushing out the abdomen with Inhalation to relax the stomach muscles. Inhale before raising the body. Retain the breath while raising, tensing and lowering the body. Exhale in the base position. This Asana stimulates the muscular, digestive, circulatory, nervous and hormonal systems, tones all the organs and removes lethargy. It is especially useful for eliminating nervous tension and bringing about deep relaxation • Chakki Chalanasana (Churning The Mill) : Sit with the legs stretched out in front of the body about one foot apart. Interlock the fingers of both hands and hold the arms out straight in front of the chest. Keep the arms straight and horizontal throughout the practice, do not bend your elbows. Bend forward as far as possible. Imagine the action of churning a mill with an old fashioned stone grinder. Swivel to the right so that the hands pass above the right toes and as far to the right as possible. Lean back as far as possible on the backward swing. Try to move the body from the waist. On the forward swing, bring the arms and hands to the left side, over the left toes and then back to the center position. One rotation is one round. Make sure to practice five to ten rounds clockwise and then the same number of rounds anti-clockwise. In the same sitting position, separate the legs as wide as possible, keeping them straight. Make large circular movements over both feet again trying to take the hands over the toes on the forward swing and coming as far back as possible on the backward swing. Make sure to practice fifteen times in each direction. Inhale while leaning back and exhale while moving forward. This Asana is excellent for toning the nerves and organs of the pelvis and abdomen It is very useful for regulating the menstrual cycle and may be performed during the first three months of pregnancy.
Posted on: Fri, 27 Sep 2013 16:16:40 +0000
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