Yoga for Obesity

                                                         Yoga for Obesity
PREPARATORY PRACTICE
Basic Movements (yoga sopan book)
Preparatory Movements (yoga pravesh book)
Sun Salutatons with Slow Speed (yoga pravesh book)

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)

Cleasing 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 PRACTISES
Asana
Bhujangasana, Dhanurasana, Vipareetkarni, Vakrasana, Uttanpadasana, Pawavanmuktasana, Ardhpaschimottanasana, Sulabh Ushtrasana, Garudasana, Parivart Trikonasana, Patangasana

Pranayama
Anulom Viloma with or without Kumbhak, Right Nostrill Breathing

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

CONTRAINDICATONS
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
Nonveg 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 & Soupes (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 .Sarvangasana (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 .Akarnadhanurasana Type 1 or 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 aweek
Full Shankh Prakshalana once a year