Archive for the ‘yoga for weight loss’ Category

Written By Dr. Rita Khanna

The word obesity is derived from a Latin word “Obesus,” which means to eat. It is a nutritional condition of the body characterized by over accumulation of fat under the skin and around certain internal organs. Obesity is like constipation. Just as waste accumulates in the gut, matter which should have been thrown out of the body, tends to gather in the form of fat on the various organs. With skin being stretchable, fat accumulates, in layers upon layers, under the epidermis.

PROBLEMS

Main problems are hypertension, coronary heart diseases, diabetes, and reduced pulmonary functions – all resulting in lower life expectancy. Because of the extra fat, the heart does not get a supply of blood, in enough quantity, which is a root cause of many diseases.

CAUSES

Over eating, irregular eating habits, intake of fatty, sugary and starchy foods, a luxurious, inactive or sedentary life, and disturbances of some of the endocrine glands, like the thyroid, pituitary and the sex glands, contribute to obesity. Genetic susceptibility, and in some cases, psychiatric illness, excess liquor consumption; particularly beer, digestive disorders and problems, in the nervous system, are some other factors. Ladies tend to put on excess weight after child delivery.

HOW OVER WEIGHT DEVELOPS

Over weight develops when we consume more calories than we burn. The modern lifestyle leads to the excessive rise in obesity rates. The individual is either working or feeding himself the fatty, nourishing, and high calorie food day and night. In such cases, the body gets more food than it needs for its balanced growth. As a result, over weight has to develop; and in most cases, it takes the form of obesity. In India, there are traditions of over feeding a guest because he is always treated like a God. Even if we consume fifty calories of extra food daily, we can easily end up weighing four pounds more in a year.

ROUTINE OF A MODERN MAN

He gets up in the morning, has bed tea, shaves, washes up, dresses up, has sumptuous breakfast, comes down in elevator, gets into his car, rides to his office building, takes the elevator upstairs, sits in his chair for office work, goes downstairs in an elevator to a restaurant in the same building, has delicacies for lunch, comes back to his office and sits there till the closing time, then takes his car and returns home. At home, during the evening, he watches television while drinking beer or some drinks. Then he has dinner of choicest food and plenty of drinks. Without waiting for even an hour, he retires to bed and goes to sleep. Again, he repeats the same routine the next day and this continues. This routine is for five days. During the weekends, he sleeps more, eats more, and, again, also all the wrong food.

LONG TERM MAINTENANCE OF WEIGHT

By a combination of sensible diet and regular exercise, one can reduce weight reasonably well. One should know what should be eaten and what not. Just watch your food before eating. Is this food going to give you nutrition or just the taste? For example, if it is coke or juices – both are available to you – then you have only one at that time. If you want to take care of yourself, then you will have juice, only. Count the calories in the food you take in. Similarly calculate the calories you burn through your activities. Note your progress – draw a graph with your initial weight as a base to show your progress. Check your weight once in 3 days and record. Do not expect a miracle; start losing it gradually and in the long run. Maintenance of weight has to be done throughout the life.

YOGIC MANAGEMENT PROGRAM

ASANAS

Trikon, Suryanamaskar, Shirsh, Sarvang, Matsya, Hala, Paschimottan, Bhujang, Dhanur, Chakra, Ardha-matsyendra, Yoga-mudra, Mayur & Shavasnas. Vajrasana – before meals 5 minutes, after meals 10 minutes.

WHY

Many a times, the glands are sluggish in our body. These sluggish glands are stimulated by Yogasanas, to increase their hormonal secretions; especially the thyroid gland plays an important role in our weight because it affects body metabolism. It is not necessary to put in a lot of labor in the practice of Asanas. We should know that on all muscles and glands – we should work on more. In Asanas, like the Sarvanga and Matsya, the thyroid gland is stimulated. The practice of Bhujangasana reduces hunger and the practice of Suryanamaskara tones up the whole body. Regular practice of Vajarasana increases the stability of mind and improves digestion.

PRANAYAMA

Kapalbhati, Bhasrika, Shitali, Sitkari and Anulom vilom.

WHY

Kapalbhati and Bhasrika increases the respiration rate, thus causing the burning of fats and toxins that have accumulated into the body. The practice of Shitali and Sitkari control hunger, thirst, and sleep. Anulom vilom Pranayama brings balance in the systems, in terms of physical and mental functions.

YOGA NIDRA

Yoga Nidra 30 minutes – any time of the day.

WHY

It improves concentration and willpower and reduces anxiety and tends to reduce anxious eating. For a better result, picture yourself as slim, everyday, during Yoganidra.

NOTE

People with medical conditions should do all these under the guidance of a qualified and experienced Yoga expert.

DIET

Having the right food, in right quantity, at the right time, will nourish the body and mind, as well as the soul.

AVOID

Banana, spota, mangoes, sweets and sugar, cold drinks, fried, fatty, spicy, starchy and sugar, containing food, tea, coffee cocoa, tinned fruit, white flour, refined cereals. Stop addictions – such as smoking, drinking alcohol, or any other drugs.

ADOPT

Low fat meal, with fiber rich vegetables and fruits, should be taken. The fruits recommended are oranges, pineapples, raspberry, apple, pears, papaya, musk melon, and melon. The vegetables should be green of all types, cucumber, gourds, etc. Tuberous should be avoided. Tomatoes and carrots can be taken.

DIETARY GUIDELINES

• Take a glass of lemon water (lukewarm) with one / two teaspoons honey after waking up.

• Before breakfast, have munacca (10 no.) and figs (2 no.), soaked in water overnight in a glass container, after being cleaned thoroughly. The water in which they are soaked should also be drunk. Chew well.

• For breakfast, seasonal fruits / Fruit Juice / butter milk /1 glass of soya milk + 1 sandwich

• Before lunch, salad in any quantity (onion, cucumber, tomatoes, sprouts, carrots, beetroots, cabbage).

• For lunch, one should take 2 chapattis of wheat flour with extra bran, seasonal vegetables, and buttermilk of skimmed milk / dalia (broken wheat) / khichadi.

• Evening, fresh fruit / Vegetable juice

• Dinner, (7.00pm) 1-cup soup + steamed vegetables / salad / fruit

• Before going to bed, take ½ glass of warm water.

FURTHER RECOMMENDATIONS

• Step-by-step – eliminate all those things which tend to make you put on weight.

• Drink water as much as possible, during whole day, other than at mealtime. We can have soup and buttermilk along with the meals. After half an hour of completion of meals, certainly plain water can be taken.

• Do not take meals, unless the previously taken food is digested. One should give a gap of a minimum of 3 hours between breakfast and lunch – and 6 hours between lunch and dinner. In between, one can have lots of warm water, thin buttermilk, salads, and fruit. One should have an early and light dinner. Usually, the common vegetarian diet gets digested within 4 to 6 hours.

• Eat food consciously, peacefully, and without speaking. Chew the food properly. Each morsel of food should be masticated so much that it should be properly mixed with digestive enzymes in the mouth in the form of a paste. Avoid eating while reading or watching TV.

• The evening meals should be taken before 7 PM / at least two hours before going to bed. It is good for health to observe fast once a week

• The method about consumption of food is that one should fill the stomach half full with food. One fourth should be left empty for water, and the last one fourth should be kept vacant for allowing gas formation.

CONCLUSION

Lifestyle changes are hard to make, but if you want to succeed, you need to make and break some habits. Through Yoga abhyasa, one goes on increasing consciousness in life, which lies within you as knowledge of self or awareness of the self and is capable of explaining to you as to what is conducive to your well being. Make a firm resolve today, right now, to reduce obesity. If your effort is honest, you will invariably attain desired results.

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

By Paul Jerard, E-RYT 500

Could it be possible that Yoga for weight loss is just a marketing strategy?  How could Yoga help you burn sufficient calories to lose weight?  Is the public being taken for a “sleigh ride,” with a holistic approach to weight control?  Let’s take a deeper look and get to the bottom of an issue that has puzzled researchers.

1. Could it be possible that Yoga for weight loss is just a marketing strategy? To be honest, anything is possible, when it comes down to marketing services and products.  Why should Yoga be different?  The most common style of Yoga, taught outside of India, is Hatha and its many sub-styles.

On the surface, Hatha Yoga practice doesn’t seem like it would burn the necessary calories to lose weight – let alone control it.  Hatha Yoga was not created to be a solution for an inactive population that suffers systematic complications from obesity.  When Yoga, in its physical form, came about – people still performed their fair share of physical labor.

Therefore, it is possible that exaggerated claims could happen, but Yoga is a great addition to a completely healthy lifestyle.  It’s not the calories burned on the mat, as much as the reinforced behavior from eating right and performing other beneficial physical activities throughout the day.

2. How could Yoga help you burn sufficient calories to lose weight?  Every time this subject is brought up, Yogis from everywhere refer to the 2005 study conducted by researchers at the Fred Hutchinson Cancer Research Center, in Seattle, Washington, in the United States. 

With the aid of funding from the National Cancer Institute, medical researcher and Yoga practitioner, Alan Kristal, performed a medical study on the weight reducing effects of Yoga.  The findings were positive, for those who feel that Yoga is a good adjunct to a weight control strategy.

Yet, science and medicine do not come to conclusions on the basis of one study, and questions about the calorie burning properties of Yoga practice abound.  Even, if you have the temperature of a room increased to 105 degrees Fahrenheit, and run through faster sequences of postures, physical Yoga practice is still low-impact movement.

Claims about calories burned can range from 200 to 650 calories per hour, depending on the sequence of movements and the temperature of the room.  One snack could easily surpass the number of calories burned, so there is more to this mystery than calories burned.

Long-term Yoga practice opens an awareness that runs contrary to unconscious eating.  In other words: If you are conscious of what you eat, you will consume better food, and you will consume less, during the day.

3. Is the public being taken for a “sleigh ride” with a holistic approach to weight control?  Actually, the answer is “no.”  Weight control is not easy, especially during middle age, but Hatha Yoga does have solutions in the Yoga diet, postures, and living a healthy lifestyle.  The problem is: The public demands a magic bullet for weight loss; namely, pills that will temporarily reduce weight, but can have serious side effects and even cause death.

Yoga is part of a logical solution toward managing body weight.  Eating less, wise eating choices, drinking clean water, walking, weight resistance, and other physical activities are also part of the solution.  One point to consider about the intake of calories is sugar, or salt, hidden in drinks and processed food.

Yoga practice alone will help manage weight, but the practice of living healthy must be with us throughout the day.

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Certification. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

http://www.yoga-teacher-training.org/

On-Site or Online Yoga Teacher Training Courses

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) – Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

Written By Diana L. Hay

Overweight and obesity are growing health concerns in our modern society. Statistics show that as many as two-thirds of Americans are overweight and one-third are obese. Obese is defined as being 30% above the recommended body mass index. Treatments for overweight and obesity range from the ridiculous to the dangerous. Pills, powders, surgery, special foods, supplements, drugs, injections, vitamins, etcetera ad infinitium. Studies show that even though most overweight individuals can lose weight on a restrictive diet, 99% gain the weight back within one year.

Yoga can help.

Causes of overweight and obesity range from glandular and hormonal problems, overeating, poor food choices, toxins accumulated in the body, hereditary, psychological, psycho-social, emotional imbalance, sedentary lifestyle, poor digestion and laziness.

Yoga can help.

Hormones have been linked to overweight and obesity. Yoga postures gently stimulate the glands that produce hormones to help regulate the secretions of those hormones. Yoga postures such as Shoulder Stand, Fish Posture and Plough can massage and stimulate the thyroid gland, which actively regulates metabolism leading to more balanced weight.

Anxiety and psychological imbalance have been linked to weight gain. Regular yoga practice can quiet the mind resulting in natural regulation of hunger, thirst, sleep, thoughts and behavior.

Accumulated toxins within the body may be cleared with continued yoga practice of deep breathing. Deep breathing (pranayama) increases oxygen to the cells – even the fat cells – which helps to oxidize (burn up) the fat cells. Pranayamas such as kapalabhati and abdominal breathing, help to clear toxins which are sometimes stored in the fatty tissue, eliminating fats and clearing the body. Deeper breathing also uses more calories and sends more oxygen-rich blood to the tissues providing deep internal nourishment which may decrease the appetite. “Hot” yoga, Bikram yoga, power yoga, Ashtanga yoga and other styles of yoga using a warm environment and vigorous movements encourage release of toxins from sweat.

Anxiety, binge eating, emotional eating and unconscious habits have been shown to contribute to weight gain. Lack of willpower, laziness, mental and emotional nervousness can be addressed with continued yoga practice. Yogic meditation improves concentration and willpower, and teaches one to connect into Universal Mind or unlimited consciousness, which may bring information and insights to assist personally with the weight issue. The nervous system is soothed with regular yoga practice. Regular yogic meditation can poise and relax the nervous system belaying the nervous reasons for weight gain.

Weight gain can be linked to digestive problems such as chronic constipation, irritable bowel syndrome and sluggish digestion. Yoga postures, such as Wind-relieving Posture, Child Posture and spinal twists, regulate and balance the digestive system and help to clear the digestive system of accumulated toxins.

A regular yoga practice will serve to connect the yogi/yogini more securely with the body. Union of body, mind and spirit is the overall goal of yoga practice. A strong connection between body and mind increases self-respect and self-love and leads to taking better care of oneself. Feeling better about oneself will naturally lead to better food choices, and better exercise habits.

Regular aerobic exercise can greatly assist with weight loss. However, overweight and obese individuals may not be physically able to engage in a vigorous exercise routine. Yoga is a low impact exercise regime that, with proper yogic breathing, remains aerobic. For example, Sun Salutation is frequently used as an aerobic exercise by repeating the posture series many times in rapid succession.

Yoga tones muscles, increases flexibility, decreases fat accumulation on the body, improves posture, eases joints, ligaments and tendons and gives an overall improved appearance to the physical body. The body glows with an internal light of true yoga union with universal spirit bringing beauty and natural attractiveness to the body.

Sometimes overweight and obese individuals may be too self-conscious to attend a gym or an exercise class. Yoga is a personal program and can be performed alone. Yoga can be practiced in private until these limiting self thoughts are alleviated by continued yoga practice.

Excess weight gain can only be eliminated by permanently altering the lifestyle choices that led to the weight gain in the first place. Yoga, when embraced fully, is a complete lifestyle choice. Meatless diets may help to naturally reduce weight. Meditation and introspection may lead to better and more healthy lifestyle choices.

Even if the root cause remains a mystery, overweight can be seen as an imbalance of systems within the body or an imbalance between body and mind. Many yoga postures address balance. Balance improves greatly as yoga postures deepen and yoga practice continues. As balance improves in the postures, balance improves in the body, the mind, and the overall person. Weight will balance as the overall person achieves balance and poise. Yoga balance postures such as Tree Posture can be easily modified to improve balance in individuals of any level of ability.

While the cure for obesity may remain a mystery, yoga can indeed address the symptoms and contributing factors to weight gain. Yoga modifies balances and eliminates many of the contributing factors related to overweight. Yoga practice encourages an overall healthy lifestyle, calm mind, enlightened spirit and naturally beautiful body full of life-giving prana. Yoga unites the mind with Universal Mind providing benevolence and loving kindness. Yoga helps us feel better about ourselves and about others.

While scientific studies may be lacking to prove a positive connection between yoga and weight loss, anecdotal and personal experience encourage yoga as an effective treatment plan for overweight and obesity. Yoga practice contributes greatly to a personal wellness plan for all individuals.

Resources:

The Complete Yoga Book by James Hewitt

The Complete Illustrated Book of Yoga by Swami Vishnu-Devananda

Wikipedia – the online encyclopedia – http://www.wikipedia.org/

“Obesity Solution”

http://www.theholisticcare.com/curediseases/Obesity.htm

“Yoga for Weight Loss” by Kevin Pederson -

http://www.yogawiz.com/articles/89/yoga-and-disease/yoga-for-weight-loss.html

“Yoga and Treating Obesity” -

http://www.obesity-treatment.com/feature/yoga-treating-obesity

“Can Yoga Cure Obesity” by Paul Criss -

http://ezinearticles.com/Can-Yoga-Cure-Obesity/190654

“Yoga and Obesity – Yoga and Weight Loss” by Yogacharya Vishwas Mandlik

http://www.yogapoint.com/info/article2.htm

Online Obesity Guide (article by Rian Peter) -

http://www.onlineobesityguide.com/obesity-treatment/obesity-and-fast-goods-is-yoga-helpful-to-cure-obesity/

“Approaches to the Treatment of Obesity” -

http://www.ambafrance-do.org/weight-loss/2454.php

Diana L. Hay is an author and a Yoga teacher intern from Knoxville, Tennessee.  She can be reached at: di21nov@earthlink.net

By Paul Jerard, E-RYT

The general concept of Hatha Yoga is a mind and body exercise, but that barely skims the surface as to what Hatha, or any other form of Yoga, is. Now we hear of Yoga for ripped abs, growing taller, stress relief, back pain, and raising children. Is it all a marketing ploy, or can it do all of these things?

Truthfully, ripped abs will require more than Yoga, but you can reduce and manage your weight. If you have tried losing weight before, you know about false promises. You know that instant weight loss diets are “roller coaster rides.” There is no yo-yo effect from bringing Yoga into your life, but changes do happen gradually, so let’s look at why and how.

Why does Yoga help people lose weight?

Up to this point in time – of all the studies that have taken place so far, the study (conducted by researchers at the Fred Hutchinson Cancer Research Center) in Seattle, is the most well known. Yet, the concept of Yoga for weight reduction has experts baffled.

The physical form we know as “Hatha Yoga” does not burn the calories of a high impact exercise. When you put Yoga under a microscope, it produces results, but it leaves researchers baffled. What is the answer? In any study, subjects who practiced Yoga did so as a lifestyle. It was never viewed as a temporary fix.

Yoga is a lifestyle. To see it as an exercise is not the full view or an accurate picture. In fact, the biggest secret in losing weight, through Yoga practice, is enhanced emotional health. We often hear about mind, body, and spirit, but we ignore emotional heath. When your emotional health is unstable, it is hard to control your weight at all.

How does Yoga help people lose weight?

Through regular practice of Hatha Yoga, a practitioner can improve emotional flows. This puts your feet on stable ground and keeps your mind focused. Unhealthy habits can gradually be changed into positive habits. Sure you can count calories, if you like, but it’s much easier to take one day at a time, when you are programmed with healthy habits.

The deeper key is to change your mental thought process toward daily Yoga practice, walking, biking, activities, and moderate dieting habits. This is not a drastic lifestyle change, but it is a gradual one. It may take time to get to your optimum weight, but you will change your direction from the first day of Yoga practice.

© Copyright 2009 – Paul Jerard / Aura Publications

——————————————–
FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos.
Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”
——————————————–
On-Site and Online Yoga Training
——————————————–
FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) – Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul
——————————————–