Topic 1 Obesity

Obesity: Procedure, Benefits & Contraindications for Tadasana,
Katichakrasana, Pavanmuktasana, Matsayasana, Halasana,

Pachimottansana, Ardha – Matsyendrasana, Dhanurasana,
Ushtrasana, Suryabedhan pranayama.
I.Yoga
Yoga is an ancient Indian practice that combines physical postures

(asanas), breathing exercises (pranayama), and meditation (dhyana) to
promote physical and mental well-being. yoga can be a valuable tool for:
 Improving Flexibility: Yoga poses stretches and lengthen

muscles, increasing range of motion in your joints
 Building Strength: Develop core muscles and various muscle
groups, promoting strength and stability.
 Enhancing Balance: Develop balance and coordination, which
can improve performance in other sports and activities.
 Promoting Relaxation: help manage stress and promote
relaxation. This can be beneficial for overall well-being and
recovery from physical activity.
 Mind-Body Connection: Yoga emphasizes the connection
between the mind and body. It develop body awareness and
improve concentration.
II. Obesity
Obesity is a medical condition characterized by an excessive amount of

body fat that negatively affects health. It's determined by Body Mass
Index (BMI), a calculation using weight and height. A BMI of 30 or
higher indicates obesity.
Causes of Obesity
 Diet: Consuming excessive calories, especially processed foods

contributes to weight gain.
 Physical Inactivity: A lack of regular physical exercise leading to
weight gain.
 Genetics: Genetically predisposed to store more body fat.
 Medical Conditions: Certain medical conditions, such as
hypothyroidism, contribute to weight gain.
Health Risks of Obesity
 Heart Disease
 Type 2 Diabetes
 Certain Cancers
 Sleep Apnea
 Joint Problems
III. Obesity: Procedure, Benefits & Contraindications for

Tadasana, Katichakrasana, Pavanmuktasana, Matsayasana,
Halasana, Pachimottansana, Ardha – Matsyendrasana,
Dhanurasana, Ushtrasana, Suryabedhan pranayama.
1) Tadasana (Mountain Pose)

Procedure
 Stand straight, legs together, hands by the side of the thighs, gaze
in front.
 Bring the hands up straight towards sky, fingers pointing upwards.
 Now slowly raise your heels and stand on toes
 While returning to the original position, bring your heels to the
ground first.
 Slowly bring your arms down.
Benefits:
 Strengthens the legs, improves posture, and reduces stress.

 This asana improves height.
 Promotes emotional balance and grounding
Contraindications
 Tadasana (Mountain Pose) should not be done by people with knee

and ankle injuries
 Senior citizens and Pregnant women should avoid this asana due to
imbalance and weakness of the bone
2.Katichakrasana (Waist-Twisting Pose)
Procedure
 Stand with both legs two feet apart.

 Inhale while raising both arms at the shoulder level.
 Exhale and turn the head and twist the body to the left.
 Maintain this position for 30 seconds.
 Come back to the original position.
 Repeat on the right side.
Benefits:
Improves digestion, massages the spine, and reduces stress.

tones up the waist, hips, back, neck, and shoulders.
 It helps to burn extra calories and fat.
 It helps to remove indigestion
Contraindications:
 Back pain, neck pain, or injuries to the spine should not perform
this asana
 People suffering from hernia should avoid this practice.
 Also, Pregnant ladies should not perform this yoga pose.
Pavanmuktasana (Wind-Relieving or Gas release Pose)
Procedure
 Lie down on your back

 Raise the legs and bring them towards your chest by bending the
knees. Clasp the fingers of both the hands together and hold the
knees with them.
 While inhaling, lift your head and touch your knee with your
 Remain in the same position from 10 to 30 seconds.
 Exhale slowly and come back.
 Repeat the same procedure for 5 times
Benefits:
 Relieves gas and bloating, improves digestion, and strengthens the

lower back.
 It improves blood circulation throughout the body.
 This asana is beneficial for high blood pressure and diabetes
patients.
Contraindications:
 Back pain, neck pain, or injuries to the spine should not do it

 If stomach operation has been done some time ago, then do not do
this asana..
 People suffering from piles should not do this asana.
Matsyasana (Fish Pose)
Procedure
 Lie on your back with your legs extended in front of you.

 Place your hands under your hips with your palms facing down.
 Lift your chest and hips off the floor and rest on your elbows.
 Stay in this posture for about 30 seconds.
Benefits:
 Opens the chest and shoulders, improves flexibility, and reduces
stress.
 It is beneficial for the eyes.
 Makes the throat flexible by producing mucus(protect the tissues)
in the throat and groin.
Contraindications
this asana
 People suffering from migraine should not do this asana.
 Do not do this asana if you have high blood pressure and other
problems of the spine.
Halasana (Plow Pose)

Procedure
 Lie on your back with your arms, next to your body and palms
pressing on to the floor.
 As you inhale lift your legs to 90 degrees.
 As you exhale, roll your pelvis off the floor, moving you legs back
towards your head.
 Repeat these 5 to 10 times
Benefits:
 Improves digestion, relieves stress, and stretches the hamstrings.

 Halasana boosts circulation, improves blood flow and lowers blood
sugar levels
 This asana strengths and tones your muscles.
Contraindications:
this asana
 Do not perform halasana if you have any neck, blood pressure or
digestive issues.
 Halasana is not recommended during menstruation or pregnancy
period
Pachimottanasana (Seated Forward Bend)
Procedure
 Sit and stretch both the legs together in front

 Loosen your back muscles and bend the body forward as far as is
possible.
 Maintaining this posture, loosen your hands and place them where
they are comfortable
 Practise it daily and keep bending forward a little more. Finally,
hold the big toes of the legs with your hands, and place forehead
on the knees.
 After a few seconds, raise the head, release your toes and come to
the original position.
Benefits:
 Stretches the hamstrings, calves, and spine.

 Massages and tones the abdominal and pelvis region
 Improves the blood circulation in the back region
Contraindications:
this asana
 Asthma patients and diarrhea should also not do this asana.
 If a person has the problem of hernia, then do not do it
Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Procedure:
 Sit on the floor with your legs extended in front of you.

 Bend your right knee and place your right foot on the outside of
your left thigh.
 Bend your left knee and place your left foot on the outside of your
right thigh.
 Place your right hand on your left knee and and twist your torso to
the right.
 While returning to the original position first release the hand and
turn your head forward.
 Now bring the back to normal position after loosening the right
hand.
Benefits:
 Improves digestion, massages the spine, and reduces stress.

 Useful in constipation.
 Improves liver efficiency and removes physical weakness of

kidneys. Beneficial for the muscles of shoulder and back.
Contraindications:
 Should be avoided during pregnancy and menstruation
 Care should be taken for those having ulcer or hernia.
Dhanurasana (Bow Pose)
Procedure:
 Lie on your stomach with your legs extended behind you.

 Bend your knees and bring your feet to your buttocks.
 Grasp your ankles with your hands.
 Lift your chest and thighs off the floor.
 Maintain this position for about 30–60 seconds
Benefits:
 Opens the chest and shoulders, improves flexibility, and

strengthens the back.
 It stimulates your digestive system.
 This asana helps to stimulate reproductive organs.
 It strengthens and tones your arms.
Contraindications:
 Back pain, neck pain, or injuries to the spine do not perform this
asana.
 Do not practice this asana if you have undergone any abdominal
surgery recently.
 Avoid this asana if you have problems like blood pressure, ulcers,
migraine, headache or hernia.
 Do not practice this asana during pregnancy or menstruation.
Ustrasana
Procedure
 Sit on mat bending you knees on the ground.
 Keep your knees and shoulders straight.
 Inhale and arch your back and place your palms on the heels of the
feet.
 Keep your arms straight.
 Stay in this final position as much longer as you can.
 Breathe out and slowly come to the normal position withdrawing
your hands from the feet.
Benefits
 It improves flexibility of spine and strengthens it.
 It stretches the anterior muscles of the body.
 It helps in menstrual problems.
Contraindications
 People suffering from severe back and neck injury, high or low
blood pressure migraine or other severe headache should not
perform this asana.
Surya Bhendana Pranayama

Procedure
 Sit comfortably in Padmasana or Siddhasana.

 Keep your head and spine erect with eye closed.
 Shut your left nostril with your ring finger and little finger.
 Now breathe in (inhale) slowly and deeply through your right nadi.
 Once inhalation is complete, close both the nostrils and retain your
breath so that air does not escape from either of the nostrils.
 Now gently lift both your fingers and exhale using both the
nostrils.
 Repeat this process in a similar manner.
Benefits
 Surya Bhedana Pranayama cures all diseases that are caused by
the insufficiency of oxygen in the blood.
 Surya bhedana pranayama creates lots of energy.
 It is helpful in Low blood pressure.
 It is the best breathing exercise for cold and cough, asthma or other
respiratory problems.
Contra indications
 Do not perform this asana after meals.
 People suffering from high blood pressure problem should avoid
this pranayama.
 Those people who have brain surgery or heart surgery must avoid
this pranayama.
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Obesity: Procedure, Benefits & Contraindications for Tadasana,

Katichakrasana, Pavanmuktasana, Matsayasana, Halasana,

Yoga is an ancient Indian practice that combines physical postures

 Improving Flexibility: Yoga poses stretches and lengthen

Obesity is a medical condition characterized by an excessive amount of

 Diet: Consuming excessive calories, especially processed foods

III. Obesity: Procedure, Benefits & Contraindications for

1) Tadasana (Mountain Pose)

 Strengthens the legs, improves posture, and reduces stress.

 Promotes emotional balance and grounding

 Tadasana (Mountain Pose) should not be done by people with knee

 Stand with both legs two feet apart.

Improves digestion, massages the spine, and reduces stress.

Pavanmuktasana (Wind-Relieving or Gas release Pose)

 Lie down on your back

 Relieves gas and bloating, improves digestion, and strengthens the

 Back pain, neck pain, or injuries to the spine should not do it

 Lie on your back with your legs extended in front of you.

Halasana (Plow Pose)

 Improves digestion, relieves stress, and stretches the hamstrings.

 Sit and stretch both the legs together in front

 Stretches the hamstrings, calves, and spine.

 Improves the blood circulation in the back region

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

 Sit on the floor with your legs extended in front of you.

 Improves digestion, massages the spine, and reduces stress.

 Improves liver efficiency and removes physical weakness of

Dhanurasana (Bow Pose)

 Lie on your stomach with your legs extended behind you.

 Opens the chest and shoulders, improves flexibility, and

Surya Bhendana Pranayama

 Sit comfortably in Padmasana or Siddhasana.

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