Effective Yoga Practice that Helps in Obesity and Weight loss

According to WHO, Overweight And Obesity are defined as abnormal or excessive fat accumulation that may impair health? BMI (Body Mass Index) is a simple tool to classify overweight and obesity. Overweight is a precursor of obesity.  BMI ranging greater or equal to 25 indicates Overweight and BMI greater than 30 indicates Obesity.

Statistics show a rise in Obesity since last few decades, especially in developed and developing countries. Thanks to the growing affluent societies, fat and sugar-rich food, over-use of technology leading to physical inactivity, sedentary lifestyle and urbanisation. Genetics, leptin-obesity link, Hormonal problems are too the causes of Obesity. The serious consequences of obesity are cardiovascular diseases & events, Diabetes Mellitus, Osteoarthritis, Cancers. Disabilities, breathing difficulties, risk of fractures, insulin resistance, varicose veins, Hiatus Hernia, Sleep Apnoea, Wrong posture, psychological disturbances are some of the consequences affecting the quality of life.

Obesity is a lifestyle disorder and is largely preventable and reversed by modulating lifestyle. Yoga provides a holistic solution in terms of Yogic diet, Yogasanas, Pranayama, Kriyas, Yogic attitudes and philosophy to prevent as well as reverse obesity.  Yoga doesn’t only reduce obesity but also creates self-awareness. A study shows that yoga helps with behavioural change, weight loss, and maintenance by burning calories, heightening mindfulness, and reducing stress. These factors may help to reduce food intake and become aware of the effects of overeating.

Suryanamaskar plays a vital role in obese patients. It is a combination of multiple asanas, pranayama, mantra and meditation which makes it a complete practice in itself. It has influence over the endocrine and nervous system thus correcting the deranged metabolism.

Yogasanas like Pawanmuktasana, Paschimottanasana, Trikonasana, Ushtrasana, Dhanurasana, Navasana, Halasana, Sarvangasana, Matsyasana, Ardhamatsyendrasana burn the excess fat, strengthen and tones the muscles.

Pranayama like Bhastrika, Suryabhedi along with balancing practices like nadi Shodhan, Ujjayi, Sheetali, Sheetkari stimulate metabolism. Sheetkari helps control hunger and thirst thus helping to eat in moderation.

Kriyas like Kapalbhati, Jaladhauti, ShankhPrakshalana are effective for obesity. Kapalbhati improves digestion, elimination of waste and toxins, reduces abdominal fat, tones abdominal muscles and strengthens the core. Kunjal Kriya alleviates the Kapha Dosha and thus controlling obesity.

According to the researches, Meditation was found to reduce stimulation in the part of the brain linked to impulsiveness which is beneficial for mindful eating and reduction in impulsive snacking and overeating. Meditation helps to relieve stress, addresses emotional issues, controlling thoughts which are essential components for successful weight loss.

Omkar chanting has immense benefits like controlling thoughts, emotions, improving hormonal balance, detoxifying mind and body. This has a positive impact on the weight loss journey by creating awareness and mindful eating.

Regular practice of Khechari Mudra is known to control hunger and thirst thus helping in controlling weight.

Yoga thus is a complete and proven science to Fight Obesity in a safe and effective way. Yoga practised on a regular basis under an expert gives long term benefits not only or obesity but also in terms of healthy body and mind.


  1. www.who.int

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