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Yoga For Obesity-Part IV
Integrated Approach Through Yoga Theraby For Obesity
Integrated approach of yoga therapy includes techniques that correct the imbalances at physical, mental, emotional and notional levels. The physical yoga practices (asanas) have advantages over other forms of physical exercises. Yoga asanas are to be performed indoor on an empty stomach, early in the morning or evening when you are not too hungry. Yoga practices are to be maintained in the final posture with ease and effortlessness (sthiram and sukham) for a comfortable duration of time (one to three minutes) without much strain or pain.
Most of the asanas involve bending or twisting of the spine in different ways, maintained without exhaustion, and helps in mobilizing the fat in the trunk region. The fat tends to accumulate in abdomen, thighs, waist and buttocks where there is loose space under the skin. Yoga practices are of special value to cut down the fat in these areas. For example for reducing the fat on the abdomen, the practice of straight leg raising and dorsal stretch as exercises followed by Navasana is useful.
Naukasana, Shalabhasana and Dhanurasana are useful for reduction of fat in the buttocks. To reduce excess fat on the waist there are asanas like Trikonasana, Parivritta trikonasana, spinal twist etc., To reduce the fat on arms one can use some loosening practices such as shoulder rotation and elbow movements followed by Vakrasana, Ardhamatsyendr asanas, Tiger breathing, All these practices help in stretching, exercising and or compressing the area where excess fat has accumulated. This promotes better blood flow and rapid mobilization of the fat from these loose tissues under the skin.
Dhanurasana
Swing
Sthithi: Prone Posture
Practice
Bend
the
knees
and
hold
the
ankles
by
the
palms.
As
you
inhale,
raise
the
head
and
the
chest
upwards.
Pull
the
legs
outwards
and
backwards
so
that
the
spine
is
arched
back
like
a
bow.
Stabilize
(rest)
on
the
abdomen.
Do
not
bend
the
elbows.
Look
up
Keep
the
toes
together.
Rock
the
whole
body
forward
and
backward
rhythmically
5
to
10
times.
Then
relax
for
a
while.
Slowly
comeback
to
Sthiti.
Benefits:
Removes
gastro
intestinal
disorders,
stimulates
and
helps
in
slimming
the
whole
body.
Gives
good
stimulation
and
flexibility
to
the
back.
Limitations:
People
with
general
debility
should
be
cautious
while
performing
this
Asana.
Disclaimer: Before practice, please consult your doctor in case you are suffering from ailments. It is recommended to practice under the guidance of experts.
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