Yoga means only asanas, so it is not so. In yoga, there is an emphasis on correcting both our diet and lifestyle. Ashtanga
According to yoga, there are 8 parts of yoga – Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. Generally, asanas, pranayama and meditation are used more and are done in this order. Know here how you can benefit from yoga in these body conditions
First of all, there are Shatikriyas in yoga in which the body is detoxified. These are different types of neti, dyauti etc (do these actions only with or with the advice of a good yoga master). They improve metabolism. Thyroid gland and pituitary gland (pituitary gland) function properly. If we adopt yoga as a therapy, then yoga institutes insist on doing five activities. First, purification i.e. detoxification which is done by Nauli, Dyuti, Shankh Prakshalan etc. Which is done once in the first month, then after 3 months and again after 6 months. Along with this there is a change in diet, yogasana, pranayama and meditation.
Whenever you do yoga, the stomach should be empty, that is, in the morning or in the evening, when at least 2 hours have passed since eating food. Laying a comfortable mat on the ground, do as easily as you can, without straining. While doing the asana, when you are opening the hands, spreading the legs, that is, expanding the body, then breathing has to be done and if you are turning or shortening the body, then the breath has to be exhaled. After coming into the posture, keep taking deep breaths. New practitioners can stop for 15 seconds in each asana. After a few months, 30 seconds can be stopped. After completing any asana, the body has to relax. Take a break of 30 seconds to 1 minute. If you are doing asanas lying down, do shavasana and if you are standing, then leave the body loose while standing. In the action of asana, you can close the eyes. If you are doing asanas for obesity, then focus on the stomach or hands and feet. After completing all the asanas, do Shavasana for at least 5 minutes.
Meditation :- (At least 5 minutes) Omkar Chanting, Mantra Chatting (Any Mantra, of any religion), If you don’t understand anything then close your eyes and listen to the surrounding voices, feel the sounds of your breath mentally . If you want to do this with your eyes open, you can see the nature, the flowing stream. It is good if you can stay in meditation for a few seconds.
When to control weight
According to yoga, first of all accept yourself as you are. Don’t punish the body for trying to lose weight. Absolutely giving up food, running a lot, exercising too much, then the benefit will be less and the loss will be more. Due to this there will be stress in the body, then there will be a desire to eat more. If you are overweight, you should do only those yogasanas which you can do easily. Why Obesity Happens Obesity is not just due to diet, it is also due to hormonal imbalance or it is passed on from parents to children. If you are agile in spite of obesity, then it is not a matter of much problem. But in the future, there is a high risk of diabetes, BP etc.
If you want to maintain balance in the body, then eat only so much that there is a strong hunger every 4 hours. , Have breakfast in the morning within 2 hours of waking up and dinner at night around sunset. Do not eat full stomach. One fourth • Always keep the stomach empty. In hatha yoga it is said to eat less. Eat dosa, porridge, poha in breakfast. In the day, roti-vegetable and lentil-rice or any one of them. If you eat food during the day, then take very thin buttermilk along with it.
Dinner should be as light as possible. Tomato or vegetable soup can also be taken. Eat the food according to the season and the place where you live, take vegetables and fruits from there. Go abroad and eat the food there, eat what grows there in your country or state.
Subtle exercise (4-5 minutes) – Before yoga, the body gets ready for yoga by subtle action. Sit comfortably and rotate the hands in a circle, bring the palms towards the shoulders and rotate the hands so that the shoulders also roll. (2 to 3 rounds of 20-20 seconds) While sitting, pull the toes of the feet forward and bring them back and then rotate in the roundness. (2 rounds of 15-15 seconds) Make fists of hands and rotate them clockwise and in the opposite direction. (At least 2 rounds of 15-15 seconds) Standing and taking the waist full to the left and then bringing it forward to the right (2 rounds of 15-15 seconds) (There are also more subtle exercises.)
Asana :– (As easily as you can, Shalabhasana: Lie on your stomach on the ground and stick your hands to your body. Try to raise your legs towards the sky. (2 to 3 times)
Trikonasana: Keep a distance of 2-3 feet between both the feet. Bend the straight arm towards the waist and move it towards the straight leg. Reverse hand to the sky. Bend as easily as you can. It can also be called side bending. (2 to 3 times)
Viparita Karani Mudra: Lie on the ground facing the wall. Raise both the legs up and rest them on the wall. Then slowly bend the legs towards you. (3 to 4 times)
Balasana: Sitting in Vajrasana, raise the hands up and tilt the head forward. Try to touch the ground with both hands. Tilt (2 to 3 times). hand | Try to touch the ground by moving forward. (If there is pain in the joints or joints, do not do it.) (2 to 3 times)
Vajrasana:– Sitting on the ground, bend the legs and keep them under the hips. Fold the hands and place them on the thighs. Keep your waist straight. (Don’t do it if you have knee or joint pain.) (3-5 minutes)
Shavasana: Lie straight on your back and relax your body after taking deep breaths. Palms to the sky, eyes closed. (at least 5 min
Dhanurasana: Lie on your stomach, bend your arms and legs backwards and bring them closer to each other and hold. (2 to 3 times)
Bhujangasana: Lying on the stomach, bring the hands near the shoulders and slowly lift the body from the waist forward like a snake’s hood. Move your head as far back as you can. (2 to 3 times)
Mandukasana. Sitting in Vajasana, make fists of palms and stick them to the stomach. Now tilt the head forward. (2 to 3 times)
Butterfly posture: Sitting on the ground, bend both the legs and connect the soles and move the knees up and down like butterfly wings. (4 times up to 30-30 seconds)
Paschimottanasana: Sit with both legs stretched forward. Keeping the head tilted forward, bend the knees and try to touch or hold the toes with both hands.
Pranayama (5 to 7 minutes, 2 to 3 times a day). Anulom Vilom – Breathe in from the left side of the nose and exhale from the right. .Then inhale from the right and exhale from the left. Take a deep breath and spend twice as long in exhaling as it takes in inhaling. For this, the formula for counting 4-8 can be adopted. (10 rounds in the beginning, up to 30 seconds later)
Suryabhedi- Breathe in through the right nostril and exhale through the left. Hold your breath for a while. (As easily as it can be stopped) Suryabhedi pranayama generates heat in the body. If you breathe from the left, it will be Chandrabheedi. (Initially 10 rounds, later up to 30 rounds) (If you have trouble with BP, do not do sun piercing.)
Kapalbhati – Take a deep breath with ease and let it out slowly. With practice, you can leave quickly. But the body should not be shocked. Take 10-15 glasses of water throughout the day. (If you have BP problem, do not do it, pregnant women can do Kapalbhati 20 times in 1 minute. Total up to 3 rounds)