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YOGA FOR OBESITY & WEIGHT MANAGEMENT

Part 1 • General Awareness• Obesity & WeightPart 2 • Yoga for Obesity & Weight Management

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OUTLINE

• What is Obesity?

• Causes of obesity

• Clinical Complications of Obesity

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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 20th 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.

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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

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• 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

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• 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

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Part 2

APPLICATIONS OF YOGA FOR

WEIGHT MANAGEMENT

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OUTLINE

• Identification and admission

• Weight Control Strategy

• Yoga

• Yogic Practices for Weight Management

• Effects of Yoga Practices

• Yoga Works but How ?

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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.

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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

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YOGA The Science of Holistic Living

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• 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?

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YOGA PRACTICES FOR WEIGHT MANAGEMENT

HATHA YOGIC APPROACH

• Practices focusing on positive hygiene and health

• Yogic Shatkarma

• Asana

• Pranayama

• Mudras

• Bandhas

• Dhyana

• Relaxation Technique

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YOGIC PRACTICES

• YogasanasThese 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.

• PranayamaPranayama 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 techniquesBy 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 DhyanaThis 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.

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SHAT KRIYAS

• Kapalabhati

• Dhauti

• Agnisara

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YOGASANAS

Trikonasana : • Regularizes digestive capacity • Reduces lower abdomen fat deposition

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BHUJANGASANA

Improves the functions of • Thyroid Gland• Adrenal Gland

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• Improves the metabolism• Promotes the gastro-intestinal functions

DHANURASANA

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• Improves venous return• Prevents abnormal distribution of fat molecule throughout the body

VIPARITAKARANI

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• Bhastrika

• Surya Bhedana

PRANAYAMA

BANDHA-MUDRAS

• Jalandhara Bandha

• Uddiyana Bandha

• Viparitakarni Mudra

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• OM Chanting

• Soham Meditation

• Yoga Nidra

MEDITATION TECHNIQUES

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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?

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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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THANK YOU

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