Yoga for Obesity

 

PREPARATORY PRACTICE

 

	Basic Movements (yoga sopan book)
	Preparatory Movements (yoga pravesh book)
	Sun Salutatons with Slow Speed (yoga pravesh book)
	More About Obesity...

 

USEFUL PRACTICES

	Preparatory Movements type 1 to 10 with fast speed
	Sun Salutations 32 rounds in 8 minutes
Asana
	Uttanpad Chakrasana (3 rounds) Akarna Dhanurasana (1 minute on wach side) Sarwangasana (3 minutes) Ushtrasana (2 minutes) Halasana (1minute) Udarsanchalan (3 rounds) Matsyasana(1 minute) Trikonasana (1 minute on each side) Ardhamatsyendrasana (2 minutes on each side) Veerasana (1 minute on each side) Paschimottasana (1 minute) Shavasana (when needed)

 

Cleansing Practices

 

		Agnisar 100 strokes total in 3 to 4 rounds
		Uddiyan Bandh 5 rounds ( each round 30 seconds)
		Kapalbhati 5 rounds (120 strokes per round)
		Vaman Dhouti (once a week )
		Laghoo Shankhaprakashlana (once a week)
		Full shankhaprakshalana (once a year)

 

Pranayama

 

		Suryabhedan Pranayama with Kumbhak for 10 minutes
		Bhastrika Pranayama with Kumbhak for 10 minutes

 

OPTIONAL PRACTICES

 

Asana

 

		Bhujangasana		Ardhpaschimottanasana
		Dhanurasana		Sulabh Ushtrasana
		Vipritakarni		Garudasana
		Vakrasana		Parivart Trikonasana
		Uttanpadasana		Patangasana
		Pawavanmuktasana

 

Pranayama

Anulom Viloma with or without Kumbhak, Right Nostril Breathing

 

Cleansing Practices

Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking for 60 minutes

 

 

CONTRAINDICATIONS

Shirshasana (Head stand) & Its Variations

 

FOOD HABITS

 

Suitable

Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana, mango & grapes ) & Vegetables.

Avoid

Non-veg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.

 

 

SPECIAL FOOD PROGRAMME FANEER

This is a specially designed food programme for reduction of weight. This includes the diet for three
days as follows;

 

	First Day - Only Fruits and Raw Vegitables (no other food to be taken)
	Second day - Only Water with Lemon Juice & Salt
	Third day - Only Juices & Soups (liquid diet only)

 

DAILY PRACTICE PROGRAMS

 

No.	Asana / Yoga Technique	Duration in Minutes
1	Omkar Chanting	5
2	Prepeparatory movements 1 to 10 (5 repetitions)	8
3	Sun salutations - 32 repetitions	8
4	Shavasana	2
5	Dharasana (bow pose in prone position)	2
6	Sarwangasana (shoulder stand)	3
7	Halasana (plough pose)	1
8	Matsyasana (fish pose)	1
9	Shavasana (corpse pose)	2
10	Uttanpad chakrasana 3 rounds	3
11	Ushtrasana (camel pose)	1
12	Ardha Matsyendrasana (spinal twist) both sides	5
13	Paschimottanasana (forward bend)	2
14	Akarna Dhanurasana Type 1 or Akarna Dhanurasana Type 2	3
15	Udar sanchalana type 2 (abdominal movements)	3
16	Trikonasana (triangle pose) 1 min X 2 sides	3
17	Veerasana (warrior pose) 1 min X 2 sides	3
18	Garudasana 1 min X 2 sides	2
19	Shavasana (corpse pose)	2
20	Agnisar (100 rounds)	4
21	Uddiyan Bandha (abdominal lock) 5 rounds	3
22	Shavasana (corpse pose)	5
23	Kapalbhati (forceful exhalations) 120 X 5	2
24	Bhasrika - Right Nostril Breathing + Surya Bhedan (bellows breath)	10
25	Prayer	7
	Total Time	90
	Additional Practices
	Yoga Nidra (once a day)
	Vaman Dhouti & Laghoo Shankh Prakshalana	Once a week
	Full Shankh Prakshalana	Once a year