Effective Yogic Ways To Reduce Obesity
Asanas – 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 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.
Cleansing Techniques -
Shankha
Prakshalana or Master cleansing technique – Drinking 2 glasses of water, performing special asanas, again drinking the
water, followed by asanas to evacuate the bowels is the process of cleansing of entire GI tract. The process is completed
when one has completely cleansed the intestinal tract.
Agnisar – Fast movement of abdominal muscles in and out, is
very good exercise to get rid of the accumulated fats in the abdominal region also it helps in streamlining Digestive system.
Bandhas
Uddiyan Bandha
Mula
bandha
These 20 weight loss tips
will help you achieve your weight loss goals. They are simple and effective. Read through each of them -- it will take
less than 5 minutes. Choose your top 5 tips and apply them for 10 days.
Do not eat late at night. Dinner should be light and eaten
as early as possible, preferably at least 3 hours before bedtime. You will sleep easier and your body will be re-energising
itself rather than digesting a meal.
Never under eat (less than 1200 calories per
day). Eating less than is required to support your basal metabolism will slow your metabolism down!
Get to The Vgetarian Diet & Avoid Junk food
For Health Liffestyle & Which will Reduce weight.
Do 5 minutes more activity than the day before.
It does not have to be an exercise session. Walking to the shops, mowing the lawn, taking the stairs at work all count and
it should be spread throughout the day. After a week or two you'll have to get creative!
Train with weights 2 or 3 times per week. Because
muscle tissue requires more calories than fat tissue your metabolism will increase. Don't worry... you don't have to become
big and bulky for this to have an effect.
Drink 10 eight ounce glasses of water a day.
Carry a bottle of water with you and drink frequently throughout the day.
Avoid pills and fast weight loss tips and schemes.
There are no quick fixes!
Steam your vegetables rather than frying them
in butter or oil.
Cut right down on alcohol or totally avoid it.
A gram of alcohol contains 7 calories or 150 calories in a bottle of beer. Instead of a glass of wine with every evening meal
go for flavoured sparkling water.
Replace sweet snacks like candy bars with dried
fruit or tropical mixes.
Replace all full fat milk with low fat milk.
Keep a food diary. This is one of the best ways
to "interrupt" habitual binging and food addictions. Try it for a week.
Don't shop when you're hungry. You'll end up
buying all kinds of things you know you shouldn't.
Make a shopping list before you go and stick
to it.
Chew your food 10-20 times. You feel more full
with less food and it aids digestion.
Do not get weighed without also having your body
fat measured. This is even more important if you are on an exercise program.
Write down tomorrow's meals the night before
and the times you plan to eat. That way you are eating "matter-of-factly" rather than on impulse.
If you binge eat during the week write down precisely
what you did and how you felt just before you did. After a few weeks you should find out what triggers that behaviour. If
you are stressed for example may be you could go for a walk, do some deep breathing exercises or listen to your favourite
CD.
Exercise first thing in the morning. There is more chance of you
putting it off, or something getting in the way if you exercise later on.
Be Regular in in Your Pranayama & Yoga Praciticies.
