No matter what your body size, if the postures are difficult at the beginning, do not aim for perfection, they will become easier after a few trial and errors. If you are too much overweight, the real cause may not be because you are eating too much. Probably there is something wrong with your metabolism. Start with revitalizing your sluggish hormones. In most cases being overweight is a symptom of a greater disorder. Vigorous exercise and strict diet program may keep the situation under control but sadly, they are not permanent solutions. We must keep in mind, for long term fitness we have to heal our whole self. There has to be a permanent shift in your thinking for a diet plan to be long term. Our yoga for weight loss program will coach and motivate you to take time every day to reconnect with your deeper self. Start off with a trust in yourself. Yoga postures exercise every part of the body, stretching and toning the muscles and joints. They work on internal organs, nerves and glands. The breathing exercises revitalize the body and helps to control the mind – in giving you increase clarity and mental power. Yoga builds resistance to disease. Before starting yogasana, sit with eyes closed and back straight. Take a few deep breaths thinking that you are breathing in prana, the life energy, while exhaling think that you are giving up everything you want to get rid of.
Warm Up Exercise
Practice Procedure: Head rotation: clockwise rotation 10 times and anti clockwise rotation 10 times Hand Crossing: clockwise rotation 10 times and reverse hand crossing or anti clockwise rotation 10 times Single hand throw: 10 times (5 times for right hand and 5 times for left hand) Double hand throw: 10 times Trunk twisting: Clockwise 10 times and anti clockwise 10 times Front bending: 10 times Back bending: 10 times Front and back bending mixing: 10 times (5 times for each) Side bending: At right side and at left side 10 times Side Crossing (Another form of trunk twisting): 10 times Side sit: 10 times (5 times at right side and 5 times at left side) Half squat: 10 times Full squat: 10 times Full sit up: 10 times Half sit up: 10 times Chest rising: 10 times Boat posture: 10 times Single leg throw: 10 times (5 times each leg) Double leg throw: 10 times Savasana on back with closed eyes: 1 minute TOTAL TIMING OF WARM UP PROCEDURES: 8 min 20 secs approximately.
Ardha Kurmasana (Pseudo Tortoise) Deep Breathing
Practice Procedure: Sit in a kneeling posture with your toes flat on the ground and your hips resting in between the space created by the heels. The knees should remain together as in the bajrasana or the thunder pose. Now stretch your hands upwards in the posture of wishing someone by joining both your palms together. Both the arms should remain in close contact with both the ears. Now bend forward and touch your forehead on the ground with the arms stretched forward and the abdomen and chest in close contact with the thigh. The hips should remain in close touch with the heels and should not be raised from the contact of the heels.
2 sets (10 cycles in each set). Where 4 secs breathe-in with backward movement by raising the upper body, 1 secs pause after raising the body, 8 secs breathe-out with ‘ha’ sound by coming forward until touching the ground and 1 secs pause at the time of touching the ground . So for one cycle, we have to spent[4+1+8+1] 14 secs. In this way we have to do 10 cycles for 1 set. After each set, 30 secs rest at Bajrasana with closed eyes. (340 secs)
Paschimottanasana (Back Stretching Pose)
Practice Procedure: Sit on the floor with legs out stretched, feet together and hands on the knees. This is the starting position. Relax the whole body. Raise both hands and slowly bend forward. Try to grasp the big toes with the fingers and thumb. If this is impossible, hold the heels, ankles or any part of the leg that can be reached comfortably. Move slowly without forcing or jerking. Hold the position for few seconds. Relax the back and leg muscles, allowing them to gently stretch. Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or legs.
2 sets (30 secs per set). After each set, 30 secs rest at lying on your back. At the position of paschimottanasana, 30 secs will have to be spent with normal breathing and 30 secs needed for rest. In this way another set has to be done.(120 secs)
Contra-indication: People who suffer from slipped disc, sciatica or hernia should not practice paschimottanasana.
Benefits: This asana stretches the hamstring muscles and increases flexibility in the hip joints. It tones and massages the entire abdominal and pelvic region, including the liver, pancreas, spleen, uro-genital system, kidneys and adrenal glands. It helps to remove excess weight in this area and stimulates circulation to the nerves and muscles of the spine.
Utthitapadasan By Stages
Practice Procedure: Lie flat on the ground with arms placed on either side of the body, legs fully straightened close to each other raised from the waist upward to 90 degree from the ground.
The first stage will be the down trend. In down trend – you have to stay your both legs – 15 secs at 90 degree, then 30 secs at 60 degree , then 30 secs at 45 degree and then 15 secs at 30 degree. And the total procedures will be done by normal breathing. So, we have to spend 90 secs for down trend. After down trend – 90 [15+30+30+15] secs, rest at lying on your back. Again you will do up trend. In up trend you have to stay your both legs – 15 secs at 30 degree, then 30 secs at 45 degree , then 30 secs at 60 degree and then 15 secs at 90 degree. After up trend – 90 [15+30+30+15] secs, rest at lying on your back.
Contra-indication: One should not practice this asana if suffering from rheumatic heart disease, ventricular tachycardia, hypertension, myocardial infraction and ischaemic heart disease.
Awareness: On the stretch in the legs, the muscular effort in the back and abdomen and synchronizing the movement with the breath.
Benefits: This asana strengthens the abdominal muscles and massages the organs. It strengthens the digestive system, lower back, pelvic and perineal muscles and helps correct prolapse.
Upabistha Pabanmuktasan (Open Wind relieving pose)
Practice Procedure: Sit in the squatting position with the buttocks just above the floor. Hold elbow of opposite hands and place your chin on the join of the both knees.
2 sets (30 secs per set). One should practice 30 secs with normal breathing at this position as described in the video. After 30 secs by doing this posture(asan), 30 secs rest at back on lying position. In this way another set have to do.(120 secs).
Sarbangasan (Shoulder Stand Posture)
Practice Procedure: Lie flat on the back on the ground. Now raise the straightened legs upward with levering action by both palms holding from either side of the body. Use this levering action of the arms from both sides so as to make the body from shoulder up to toes propped-up vertically in one straight line with the bent head rested on the ground while the chin should be touching the chest and eyes will keep gazing upward to the pointed toes.
2 sets(60 secs per set). At sarbangasana with full stretched body as depicted in the video, have to stay 60 secs with normal breathing. This is one set. After each set 1 min rest at lying on your back. (240 secs)
Ustrasana (Camel Pose)
Practice Procedure: Kneel down in such a manner that the knees touch together. Now bend backward and hold the heels with arms stretched backward. Now push forward the middle portion of the body slowly. The right hand should hold the right heel with the thumb inside and the left arm should hold the left heel with the thumb inside. The knees as well as the heels should remain pressed one with the other and the feet should remain stretched on the floor. The breathing should remain normal.
2 sets (30 secs per set). At ustrasana by grabing the ankle joint with both hands as depicted in the video, you have to stay 30 secs with normal breathing . This is one set. After each set, 30 secs rest at bajrasana with closed eyes.(120 secs)
Practice Procedure: Sit in bajrasana. Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. The hands should be in line with the knees, the arms and thighs should be perpendicular to the floor. The knees may be slightly separated so that they are well aligned under the hips. This is starting position. Inhale while raising the head and depressing the spine so that the back becomes concave.
2 sets(10 cycles per set). It is hatha yoga as well as western pranayama. The starting position of this asana is bajrasana with stretched hands touching the ground. Here is three parts for doing this procedure. First part – the chest will touch the ground, second part – the both hands will be straight by raising the upper body with looking up, third part- the body will come back at the starting position.
Kakasana (Crow Pose)
Practice Procedure: Place both the hands in front with the palms on the floor. Now fold the legs from the knees and sit in this posture resting the weight of the body on the fingers of your feet. Now put your knees in the armpits, bend forward a bit and lift your full body resting on hands in that posture above the ground level. Respiration should remain normal.
2 sets (30 secs per set). After Lifting the whole Body by 2 hands, 30 secs have to stay with normal breathing. Then 30 secs rest at Bajrasana with closed eyes. In this way Another set have to do.
Contra-indications: Those who are ailing from sinus tachycardia, visual disturbance, acute fibrosis, tendinitis , angina pectoris, heart block, periarthritis and high blood pressure should not practice this asana.
Practice Procedure: Stand with your spinal column erect with legs stretched apart for a space of at least two and a half feet. Lift both the arms upwards so that they touch your ears and let the arms remain fixed in that way. First twist your trunk on the right side and bend your body in such a way that the head touches the knee of the right leg and the stretched arms touch the fingers of the right toe. Repeat in the same way on the left side.
2 sets (30 secs each way). Holding one toe with stretched knee by standing on another stretched leg, after touching the forehead with knee of raised leg have to stay 30 secs with normal breathing. Then releasing the raised leg, the another side have to do in the same way up to 30 secs with normal breathing, as depicted in the video. This is one set. After 1 set – 60 secs at standing attention position. (240 secs)
Contra-indication: Those who are suffering from dizziness and vertigo, visual disturbance, slip disc of the lumbar vertebra, high blood pressure, musculo skeletal and soft tissue inflammation should not practice this posture.
Trikonasana (Triangle Pose)
Practice Procedure: Stand erect with the feet more than shoulder width apart. Turn the right foot to the right side. Stretch the arms sideways and raise them to shoulder level so that they are in one straight line. Bend to the right, taking care not to bring the body forward. Simultaneously bend the right knee slightly. Place the right hand on the right foot, keeping the two arms in line with each other. Turn the left palm forward. Look up at the left hand in the final position. Return to the upright position with the arms in a straight line. Bend to the right, taking care not to bring the body forward. Simultaneously bend the right knee slightly. Place the right hand on the right foot, keeping the two arms in line with each other. Turn the left palm forward. Look up at the left hand in the final position. Return to the upright position with the arms in a straight line. Repeat on the other side, bending the left knee slightly. Thus one set completes.
2 sets(30 secs each way i.e. 60 secs per set). At the position of Trikonasana on one side, 30 secs have to spent with normal breathing , then without rest-30 secs have to spent on another side with normal breathing. In this way 1 set has been completed. After 1 set, 1 min rest at standing Attention position. In this way another set have to do.(240 secs).
Yoga Mudra with breathe out
Practice Procedure: The yoga mudra should begin by sitting in padmasana. Take hold of one wrist behind the back. Close the eyes and relax the whole body. Inhale slowly and then exhale slowly while bending forward from the hips. Synchronize the movement with the breath, so that the forehead just touches the floor as the air is fully expelled from the lungs.
2 sets (10 times per set). At each time we have to spent 6 secs for breathe out, 6 secs for holding or pause and 6 secs for breathe in i.e. 18 secs each time. After each set, 1 min rest at Padmasana.(480 secs)
Benefits: The practice massages the abdominal organs and stretches the back, contributing to good general health. It is an excellent preparatory practice for meditation, engendering a sense of relaxation. It relives anger and tension, inducing tranquility.
Contra-indication: People suffering from sciatica, high blood pressure, pelvic inflammatory disease or any other serious abdominal ailment should avoid this practice.
Kapalbhati By Mouth
Practice Procedure: Sit in the bajrasana posture. Those who are unable to sit in this posture may use a chair. Blow the air out of your lungs through the mouth with force and as you blow the air out, the stomach along with the lungs must be emptied of air. As you had exhaled orally now inhale through your mouth and fill your lungs and stomach with air.
2 sets(50 times at a stretch per set as described in our video). After each set 30 secs rest at bajrasana with closed eyes.(160 secs).
Contra-indication: Acute emphysema, tachycardia, uncontrolled hypertension, heart palpitation, anginal discomfort, chest pain, pericarditis or coronary diseases, migraine headache due to physical strain.
Practice Procedure: Follow the power yoga procedure of this module as per the direction in the video and for single time only.
Meditation at Manipura Chakra
Let us begin with a short introduction to meditation. Meditation is both physical and mental exercise. To meditate one has to first learn to sit quietly and comfortably and then turn his attention towards steadying and calming the mind activities. Meditation calms the mind and reduces stress. Scientific research has confirmed that proper meditation done regularly makes people happier more productive at work, healthier and helps to get along better with others. The silence and stillness experienced in meditative state awakens a state of wisdom and enlightenment. As the mind plays a vital role in maintaining healthy body, meditation should be an important part of a diabetic’s daily routine. It is believed that there are seven chakras or energy centers in our body. Of these, Manipura chakra, located slightly above the naval area, at the solar plexus, is associated with the seat of fire within the body. This chakra is the center of transformation and vitality. It controls our energy balance to strengthen our health. Imbalance in this energy center are associated with eating disorder, ulcer, diabetes and issues with pancreas, liver and colon.
Practice Procedure: Sit in sukahsana. Do positive thinking. Slowly raise your concentration level, full concentration at naval region i.e. full concentration at manipura chakra. Place your both hands in the region of upper waist to do diaphragmatic breathing. Breathe-in deeply by both nostrils and breath-out by mouth in five segments. Repeat this procedure for seven times. Then get relaxed. Bring back concentration at naval region. Take deep breath through the both nostrils then hold breath, then breathe-out the entire air through your mouth at a time. Then hold breath and again take deep breath through the both nostrils. Repeat this procedure for four times. Then relax.
Follow the meditation procedure as per the direction in the video at the same time and for single time only.
Practice Procedure: Slowly raise concentration level, full concentration at genital organ region in sacrum that means full concentration at swadisthan chakra. Hold right nostril and breath in by left nostril and breath out by left nostril. Breath in by left nostril,then hold both nostril. Breath out by right nostril. Breath in through right nostril, hold both nostril and breath out through left out. Get relax. Start mahabandh mudra i.e. contraction of urinary tract by kuhu nadi. Breath in and contract the urinal tract hold breath and contraction. Then breath e out with relaxing the contraction. Repeat this procedure for another 2 times.
1. Continue this course once a day, 5 days a week and up to 6 months. After 6 months, this course should be changed for advanced course for getting better result.
2. Ii is advised to practice on a reasonably empty stomach or at least 2-3 hours after your meal.
3. Positive thinking – to get the best result at shortest time, at every rest period do positive thinking such as –
- I will get relief from all my diseases.
- I will get relief from all my discomfort.
- My body and mind will be in prime state.
- I will feel mental and physical satisfaction without any expectation.
- I will finish the task i begin , with full determination.
- I will surely digest the food i will eat.
- I will remember the lessons i learn and i will have full confidence in doing so.
- I will build my future on the right path and will not deviate.
- The organs of my body will work according to my command and i will have full control over them.
- I will be brave to get rid off shame, hatred and fear and will go forward with courage.
Positive thinking is capable of stimulating various glands throughout our body, such as hypothalamus, pituitary, thyroid and adrenal glands. These glands secrete beneficial hormones which keep the body immune from diseases. Further, through positive thinking the autonomous nervous system can be regulated.
4. If you feel a particular asana or breathing procedure or movement or meditation procedure is difficult for you or is hurting you – just skip that and move onto the next one. This way you can minimize the chance of getting hurt and maximize the opportunity to learn.
To get full benefit from yoga meditation, you have to maintain your health in an optimum state. For this purpose eating the right food, particularly if you have a health condition then avoiding certain food that are detrimental and would cause aggravation.
A healthy diet is essential for long life and the avoidance of many life threatening health conditions and diseases. When you eat healthy food you feel energized . This energy extends to the old age, keeping you vibrant and healthy even as you age.
A healthy diet plan is also essential to keep fit. A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. A balanced diet can help you maintain your proper body weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers. A wide variety of foods is important for good health. Different minerals are important nutrients in our diets.
Foods you can eat:
Grains : Whole grains are healthier. So brown rice, whole wheat toast, oats or walnut-flax seed oatmeal etc can be consumed.
Fruits: Fruits are rich in fiber and vitamins and free of fats and cholesterol. Eat varieties of fruits such as apple, banana, strawberries, lemons, papaya, Dates, Ripened mango, Pears, Cucumber,cantaloupe, oranges, grapefruit, watermelon, chard, collard greens, raspberries, peppermint leaves, asparagus, funnel bulb, pineapple etc.
Vegetables: Contain fiber and many nutrients . As vegetables are very low in calorie, can be eaten in large amount . Varieties of vegetables should be eaten such as- Broccoli, Artichoke, Baby corn, Beans (green, wax, Italian), Cabbage (green, bokchoy, Chinese), Cauliflower , Mushroom, tomato, bell peppers, lady’s finger, bottle gourd etc.
Leaves: Leaves are source of minerals and dietary fiber. Leaves are very low in calorie. Spinach, celery leaves, curry leaves, lettuce etc can be eaten in large amount.
Meat: Meat is one of the main source of animal protein which contains essential amino acids (not easily available in non animal protein). Some meat contain higher amounts of fat, saturated fat and some cholesterol. So to avoid these fats eat skinless chicken or turkey, Cornish hen, special cuts of beef or pork which contains fat in lesser amount.
Fish: Fish is another source of animal protein. Cold water fishes are rich in Omega-3 fatty acids and other nutrients. You should eat fish preferably fatty fish like salmon, halibut and cod etc.
Egg: Eggs are one of the most nutritious food . The yolk is the most nutritious and healthiest part but it contains cholesterol also. If you want to avoid it then you can eat egg white.
For Vegetarians: Soybeans, Tofu, Pinto beans, Red/White beans, Navy beans, Lima beans etc are source of protein.
Dairy: Skim milk, Cream Cheese, Sour Cream, Soy cheese.
Nuts: Almonds, Brazil nuts, chestnuts, pumpkin seeds, sesame seeds, sunflower seeds etc.
Spices: Turmeric, coriander, cumin seeds and cardamom etc.
Oils: Oils rich in omega 3 are good for health like canola oil, grape seed oil, virgin coconut oil, olive oil, avocado oil, sunflower oil, walnut/peanut oil, vegetable oil etc.
Water: Always keep in mind, your body needs plenty of fresh water to prevent dehydration. So, drink purified water at least an interval of 1 hour throughout the day.
Foods You should avoid:
Canned vegetables with lots of added sodium. Canned fruit with heavy sugar syrup. Fried meats, fish, tofu etc.
Avoid any food containing sugar like cookies, cakes, ice cream etc.
You should avoid alcohol, any type of hard and soft drinks containing sugar, soda, carbon dioxide.
Avoid fast food and processed beef and bacon etc.