Obesity Editing

THE OBESITY SOLUTION:
AYURVEDA
5 0 3 a B r i d g e w a y B l v d t e l e p h o n e : 4 1 5 . 3 7 3 . 3 5 5 7 w w w. e v o l u t i o n m o v e m e n t . c o m
uring the past 20 years there has been a dramatic increase in obesity in the United States. The
United States has far too many residents who are obese. And its a trend that doesnt seem
ready to slow any time soon. According to Centers for Disease Control and Prevention 72.5
million adults are now obese. Whats worse, 2 out of 10 American children are also obese.
These numbers are alarming yet not surprising, just look around.
Obesity rates around the world are not as high as they are in America. The next highest country, Mexico
has only 24.2% in comparison to Americas 30.6%. The obesity epidemic in America is growing and to
find a solution we need to examine why Americans are fat.
Obesity Rates around the world:
United States
30.60%
Finland
12.80%
Mexico
24.20%
Iceland
12.40%
United Kingdom
23.00%
Turkey
12.00%
Slovakia
22.40%
Belgium
11.70%
Greece
21.90%
Netherlands
10.00%
Australia
21.70%
Sweden
9.70%
New Zealand
20.90%
Denmark
9.50%
Hungary
18.80%
France
9.40%
Luxembourg
18.40%
Austria
9.10%
Czech Republic
14.80%
Italy
8.50%
Canada
14.30%
Norway
8.30%
Spain
13.10%
Switzerland
7.70%
Ireland
13.00%
Japan
3.20%
Germany
12.90%
South Korea
3.20%
Western science understands diet and lifestyle as calorie counting. They see excessive exercise and surgery as a solution to eliminate excessive weight. Whats more they defined obesity as body mass index
(BMI) of 30 or greater. BMI is calculated from a person's weight and height and provides a reasonable indicator of body fatness and weight categories that lead to health problems. Recent research has shown
that none of these will cure obesity long term. It is amazing how limiting these Western viewpoints are.
Ve d i k a G l o b a l!
Obesity
Part of the problem is just stating that obesity is only about how much excess fat someone is carrying
around rather than what is going on with the persons physiology to create this situation.
Fast-food restaurants in America are mainstream. Most people in America like cheap prices, huge portions, quick service and so called tasty meals. Convenient, as they may be, these meals contain few nutrients and ample calories that are mostly saturated fats and highly refined carbohydrates loaded with
sodium and sugar. One meal from Burger King, a hamburger and french fries has 50 grams of fat and
2000 calories, which is more than enough to fill someone's fat and calorie quota for the day. Even from a
western health viewpoint, the average adult shouldn't have more than 65 grams of fat or 2000 calories a
day!
The health of the American people is being sacrificed. We can now get most food any time we like regardless of its natural harvesting times. Instead of eating a diet of fresh, wholesome foods, in their proper season, coming directly from the land and eating them in a way that balances the changes of the seasons,
Americans eat a diet of pre-packaged, processed, and refined dead foods that are in excessive amounts
compared to their individually digestive capacities.
Through technological advancement Americans have found ways to produce food in mass quantities,
making it last longer and taste better. Unfortunately during this processing, we have also lost the food or
the understanding of what real live food is. What we are eating is not real food! The highly processed and
refined products that pack our supermarket shelves are loaded with sugar, hydrogenated oils, and ingredients that we can't even pronounce. Today, even so called health food is mostly processed and packaged so we can prepare and eat it quickly.
The average American child sees more than 10,000 food ads on TV each year, mainly for high-calorie,
high-fat, and high-sugar meals. Not only does the fast food industry spend billions per year on marketing, but they have also infiltrated our schools, signing contracts with them. Our children are bombarded
from every angle with these toxic foods making it virtually impossible for them to know anything else. It
is no wonder that we have an increasingly obese population of children (who in time will become an
obese population of adults).
The rate of childhood obesity has tripled since 1980.
America is growing by leaps and bounds, around the
middle. Researchers say they have identified another
risk factor for childhood obesity, school lunch.
A study of more than 1,000 sixth graders in several
schools in southeastern Michigan found that those who
regularly had the school lunch were 29 percent more
likely to be obese than those who brought lunch from
home.
Spending two or more hours a day watching television
or playing video games also increased the risk of obesity
by 19 percent.
Of the 142 obese children in the study for whom dietary information was known, almost half were
school-lunch regulars, compared with only one-third of the 787 who were not obese.
Obesity
Most school lunches rely heavily on high-energy, low-nutrient-value food, because its cheaper, said Dr.
Kim A. Eagle, director of the University of Michigan Cardiovascular Center. In some schools where the
study was done, lunch programs offered specials like Tater Tot Day.
Kids who ate school lunches:
Were 38.2 percent more likely to be overweight or obese

Were 19 percent more likely to have two or more sugary drinks per day
Were 39.9 percent less likely to eat at least two servings of vegetables per day
Had overall higher levels of bad cholesterol
Kids and adults alike are couch potatoes, someone who spends too much time on the couch watching
TV and eating salty snacks or sweets. Of course, in todays tech-savvy world, the average couch potato
could be spending a lot of time perched in front of a laptop computer, too, watching YouTube videos and
munching on pints of chocolate ice cream.
Just consider some of the depressing numbers: The average American spends five hours a day in front of
the TV. Americans who are 45 to 54 years old are even worse; they spend an average of nine-and-a-half
hours watching TV every day. Adults, on average, also spend 142 minutes every day in front of a computer screen. They spend a considerable amount of time each day, too, tied up with mobile computing
and communications devices.
The amount of sitting people do generally correlates with their weight. For instance, men who spend
much of their leisure time watching TV are 20 percent more likely to be obese. For women, that number is
even higher: 30 percent. Adults who watched TV more than 21 hours every week were 80 percent more
likely to be obese than their counterparts who only watched five hours or less of TV every week. Interestingly enough, reading, another sedentary activity, did not have the same correlation with obesity.
A study carried out by researchers from the University of Tennessee and Rutger University entitled
"Walking, Cycling, and Obesity Rates in Europe, North America, and Australia" studied health and travel
data from 17 countries. It found that in America 12 percent of people engage in active transportation,
meaning walking or cycling. Knowing the statistics can help influence transportation policy and impact
broad attitudes towards our own behavior. The same study found that Americans walk an average of 87
miles per year compared to 237 miles for their European counterparts. That means compared to Americans, Europeans expend an extra five to nine pounds of fat per year from walking alone.
The study concludes, Walking and bicycling are far more common in European countries than in the
United States, Australia and Canada. Active transportation is inversely related to obesity in these countries." This is not necessarily a reflection of laziness since most American cities necessitate commuting by
car. With a more active culture we would have less obesity and less disease.
In western medicine, obesity is a major risk factor for other diseases.
1.
2.
3.
4.
5.
6.
Type-2 diabetes
Heart disease.
High Blood pressure.
Stroke
Few types of Cancers
Gall stones
Obesity
7.
8.
9.
10.
11.
Liver diseases
Osteoarthritis.
Gout
Infertility
Irregular menstruation in women.
According to Ayurveda the obese persons are more prone to the following diseases.
1.
2.
3.
4.
5.
6.
7.
8.
9.
Diabetes.
Kidney related problems.
Hepatitis.
Low libido.
Low energy levels.
Skin problems.
Fistula
Piles.
Filariasis . etc
Ayurveda has a easy way to understand the cause of obesity. Excessive intake of foods that are heavy,
sweet, cold and oily such as: meats, sugary foods, uncooked foods, cold drinks, greasy and oily foods as
one of the causative factors for obesity. Other factors include lack of proper exercise, abstinence from sex
(which is seen as another form of exercise), daytime napping and being worry free as we are not meant to
be happy all the time. Proper movement of emotions is healthy and excessive thinking is beneficial to
weight-loss. Ayurveda also believes heredity is a factor, and that if parents are fat then the offspring will
also show a tendency to accumulate fat since lifestyle habits and diet contribute to obesity.
Continual usage of the causative factors listed above will do one of two things: 1. Lead to disturbance in
the channel for the production of fat. 2. increase the fat tissue and simultaneously increase the earth and
water elements in the body. This results in the improper production of unhealthful, bad quality fat. This
shows up as pre-symptoms of the growth of the girth of the abdomen, lethargy, breathlessness with little
exertion and excessive sweating. Channels of the other tissues also get blocked as well causing serious
problems:
premature wrinkling and aging
difficulties in sexual activity
weakness
foul smell due to the excessive sweating and toxicity of the body
excessive appetite and thirst due to the high rate of digestion at only the level of the stomach
pendulous movement of the abdomen, buttocks and breasts when moving due to an increase in improper accumulation of that loose unhealthy fat
decrease of lifespan
Obesity
People over eat because of their insatiable hunger. Obese people are always hungry because they have a
blockage at the level of the fat tissue digestion. Simultaneously, the stomachs digestive fire continues to
burn high creating more hunger so the person continues to eat. This is a vicious circle.
There is a direct relation between the diet one eats and obesity. Managing the diet is the solution that will
impact the obesity epidemic in America. The selection of food items needs to be selected intelligently and
any obsession or compulsion in food matters must be strictly regulated. The following guidelines should
be observed:
1. Avoid very sweet, salty or oily food, especially at night. Eat three meals a day with no snacking in between. Have dinner as close to sunset as possible and do not eat afterwards.
2. Foods that are heavy to digest but not bulk forming must be consumed regularly:
barley (best grain for obesity)
mung beans; massoor dahl (these two are the best pulses for obesity)
barley and old rice together (dry roast the rice before cooking)
chickpeas
horse gram
old bamboo rice
lentils
pigeon peas
millet (Echinochloa frumentacea - Indian barnyard millet or sawa millet)
buckwheat
amaranth
leafy vegetables
3. The tastes that need to be predominant are: pungent, bitter and astringent with a focus also on hot in
quality or potency. Pungent foods help the digestion and also melt and burn the fat. Bitter foods have
air and ether as there main elemental components. They are digestive as well as drying and detoxifying to the system. Astringent taste has effects of drying and purifying the system.
2. Oil should be avoided completely and used very lightly in cooking. Mustard oil is the preferred oil.
Use very sparingly, oil is heavy and adds to the bulk of the system.
3. Fruits should also be avoided except for pomegranate and ripe papaya.
4. Bitter and pungent foods are found to be effective in the control of weight and also preventing the
dangers of diabetes in obese people due to their abundance of air and ether elements in their composition. The bitter gourd and the bitter variety of drumstick are beneficial in this aspect. Other bitter foods
are:
Mustard greens
Turnip greens
Fenugreek (Methi)
Dandelion greens
Watercress
Swiss Chard
Radicchio
Endives
Obesity
Escarole
Arugula
Pungent foods are:
Eggplant
Carrots
Daikon radish
Daikon greens
Garlic
Ginger
Raw onions can be eaten as an add in to many dishes
Heating spices
Bitter Melon, also known as Karela, Momordica Charantia or Bitter Gourd is a herb that helps regulate
blood sugar levels and keeps body functions operating normally. It contains Gurmarin, a polypeptide
considered to be similar to bovine insulin, which has been shown in experimental studies to achieve a
positive sugar regulating effect by suppressing the neural response to sweet taste stimuli. Karela's principle constituents are lectins, charantin and momordicine. The fruits have long been used in India as a folk
remedy for diabetes mellitus. Lectins from the bitter gourd have shown significant antilipolytic and lipogenic activities.
5. Obese people must avoid preserved foods, refrigerated or cold drinks and cold foods. All foods and
drinks should be cooked and eaten warm. All meals should be on time and no meals skipped. Drink water that has been brought to a boil and let to cool a bit before drank warm.
6. Avoid most meats as they have high fatty contents and are heavy to digest. Roasted venison or rabbit
are the most beneficial meats an obese person could consume. Roast the meat dry as possible.
7. If a snack is needed in between meals, try some crystalized honey, known as old honey but be sure that
your honey has not been heat processed or put in hot water because it will make the honey poisonous.
Trikatu, which is a herbal blend of dry ginger, black pepper and long pepper, can be added to the
honey and taken 3 xs per day.
8. Takra or buttermilk made by churning 1/5 yogurt in 4/5 water until the butter is churned out of it,
then skimming the butter fat off the top and mixing dry ginger should be consumed in small quantities
daily with meals.
9. Chewing 5 to 6 Tulsi (holy basil) leaves throughout the day. It is good for the immunity as well as combating obesity.
10. Powder of cumin, elephant long pepper, dry ginger, long pepper, black pepper, asafetida and chitrak
should be mixed with barley flour or chickpea flour and can be made into breads to be consumed with
meals along with whey to reduce fat and increase the digestion.
11. Guduchi, Triphala or Musta should be taken mixed with honey. Takrarishta is also advisable. Triphala
churna is best advisable at bedtime.
12. Powder of triphala, black pepper, long pepper, dry ginger, rock salt and sesame oil mixed and taken
1/2 tsp twice a day before meals can help alleviate obesity.
Obesity
Herbal support will be another part of the required path back to health. Please see an Ayurveda doctor to
have the proper herbs prescribed. Doing self analysis or just taking herbs blindly is dangerous. The information above and below is to give the reader information on the herbs that are used in obesity, not as a
prescription.
1. Guduchi (Tinospora cordifolia)
Guduchi or tinospora cordifolia is an ayurvedic herb well-known for
its numerous medical benefits.
increases the immune function of the by increasing function of the
macrophages which prevents us from infection
treat the urinary tract infections, treats the kidney infection, acts as a
diuretic and helps to remove urinary stones without causing any discomfort and also helps to bring down the normal levels of blood urea.
helps in treating the stomach disease with worms
helps to deal with the renal infection and it helps to prevent any
liver infection such as hepatitis, jaundice, etc.
has antibacterial properties along with anti-inflammatory action
helps to inhibit the growth of bacteria in the body and helps in the easy and fast healing of the immune
system
acts as an anti-infective, antibacterial and anti-viral
It helps to increase the memory. It helps to sharpen the brain and bring back the lost memory as it increases the concentration.
It gives you immediate relief from pain and inflammation and indicated in joint pains. Regular intake
of the drug helps in quick recovery of the suffering.
It is also known for its action on the skin. It is a very good natural remedy for various skin infections
such as eczema, psoriasis, acne etc.
It is a very good natural herb that is beneficial for digestive disorders. It helps to treat chronic diarrhea
or constipation, hyperacidity, flatulence, pain in the stomach, most gastric disorders as well as fever
This medicinal herb is a unique health rejuvenator which is widely known for its effectively in enhancing natural immunity to fight against a number of health diseases. According to Hindu mythology, some
drops of nectar fell from the heavens and Guduchi grew from them. Another name for Guduchi is also
Amrit meaning nectar or imperishable.
Obesity
2. Guggulu (Commiphora wightii)

Guggulu, commonly known as guggul in Hindi language, is
very important and trustworthy herb in ayurvedic system of
medicine. It is an important content of very famous ayurvedic classical medicines like yograj guggulu, kaishore guggul,
triphala guggul, chandraprabha vati, arogyavardhani vati
etc. It finds its use in almost every kind of illness due to its
miraculous treating power.
Commiphora mukul, biological name of guggulu or Indian
bedellium as in English language, is a small shrub or a tree,
which reaches a maximum of 4 6 ft in height. It bears thorns on its branches. It possess small leaves those
very similar to that of a neem tree. Its flowers are of red in color and bears fruit that are oval in shape and
pulpy in nature. Guggulu is the gum resin that is being excreted by bark of the plant.
Guggulu is an hot potency herb, therefore has a killer instinct of the diseases cause by vata dosha prominence. But its effects are also seen in suppressing all the three aggravated dosha. Guggulu gets these
properties as it contains bitter and pungent tastes. In chemical composition guggulu (extracted resin) consist of octanordammarana terpenes manusumbionic acid and manusumbinone as obtained from chemical
analysis. Guggulu is only used after purification (shudhikar) in milk; it should never be used in raw form.
Guggulu: ( Bedellium), ( COMMIPHORA MUKUL): Studies show that a 14-27% of LDL cholesterol and
22-30% of triglycerides levels were reduced when guggul was given to men and women with high cholesterol for 12 weeks with no change in diet or exercise. Research with laboratory animals suggests guggul
may help enhance thyroid function. Since the thyroid gland produces hormones that are needed to regulate metabolism, it can help in weight loss. Studies show guggul may change thyroid hormone metabolism, increase levels of circulating T3, or triiodothyroxine, a thyroxine metabolite known to raise overall
metabolism, which in turn increases fat burning. Since guggul supports atherosclerosis (hardening of the
arteries), which may impede blood flow to and from the penis, Guggul may possibly be the treatment for
impotence many men are looking for.
A good result has also been seen in reducing fat levels from body and can be very helpful in obesity related problems. Ayurvedic physicians have used it as anti obesity agent since centuries. Guggulu is the
Ayurvedic drug of choice for obesity.
3. Amla / Indian Gooseberry (Emblica officinalis)

Known as amalaki in Indian medicine, the Indian gooseberry is the richest source of vitamin C (Ascorbic acid)
among all foodstuffs. It also has Phyllembin, Phyllemblic
acid, Gallic acid, Ellagic acid in natural form and Cytokin
like substance identified as Zeatin, Z riboside, Z nucleotide, Tannins 30%. It is one of the strongest rejuvenates in
Indian pharmacopoeia. It contains 30 times the amount of
Vitamin C found in oranges. Vitamin C can disintegrate
fatty buildup in the body. Hence, it is a very effective herb
Obesity
for the treatment of obesity and related conditions. The amalaki is an integral component of Triphala,
which is commonly prescribed in the treatment of obesity. Alma is a good Cardio Tonic and its mild
stimulant action on heart helps to control blood pressure. The use of Indian Gooseberry enhances the
anti-diabetic action of Karela. Phyllanthus Emblica is a very good hair tonic.
4. Shilajit (Asphaltum)
This is Shilajit, one of Ayurvedas most potent and unique
rejuvenates. The ancient medical literature attributes many
health benefits to Shilajit known as "conqueror of mountains and destroyer of weakness." It has been said that
there is hardly any curable disease which cannot be assisted with the aid of Shilajit. Shilajit has been used historically for general physical strengthening, anti-aging, blood
sugar stabilization, libido, injury healing, urinary tract rejuvenation, enhanced brain functioning potency, bone
healing, kidney rejuvenation, immune system Strengthening, arthritis, hypertension, obesity and many other application for numerous conditions.
Method:
1/2 Tbls of guggulu taken with crystalized honey and fresh ginger juice
5. Triphala
A cornerstone of ayurvedic medicine, is a composite
herbal preparation containing equal proportions of the
fruits of three myrobalans, Emblica officinalis, Terminalia
chebula and Terminalia bellirica. When consumed for a
long period, it helps reduce excess weight. It promotes
good colon health and acts as a laxative without causing
cramps or irritation. It gently stimulates the intestinal
walls and restores tone to the colon, thus helping in the
elimination process, providing a colon cleansing effect.
When consumed for a long period, it helps reduce excess
weight. It promotes good colon health and acts as a laxative without causing cramps or irritation. It gently stimulates the intestinal walls and restores tone to the colon,
thus helping in the elimination process, providing a colon
cleansing effect.
Method:
2 tsp triphala soaked over night in 2 cups water. Boil down the water to 1 cup, add ginger and let cool.
After it has cooled to room temperature add crystalized honey. This should be drank before or for breakfast.
Obesity
10
6. Triphala Guggulu
An Ancient Ayurvedic formulation for detoxification ,
metabolic functions and healthy digestion. Indigestion is
responsible for obesity and weight problems. Many
studies have shown it to be effective in lowering cholesterol and reducing fat. This formula combines the best
effects of both Triphala, Pippali and Guggulu. This formula has a balancing action on the whole metabolism,
and its effect is beyond weight loss. It may be useful for
any kind of metabolic problems, and it also helps in Arthritis. Triphala Guggulu should be used for at least
three months as it works Slowly, Safely, and effectively
on the metabolism.
Obesity
11
Recipes to Remedy Obesity
BEFORE BREAKFAST DRINK

BREAKFAST CREAM OF MILLET AND BARLEY
SPLIT RED LENTILS
LAUKI SOUP
KITCHARI
YELLOW MUNG DAL SOUP
BITTER GOURD IN COCONUT MILK
RAGI ROTI
EGGPLANT WITH CASTOR OIL
BITTER MELON CURRY
MUNG DAHL SOUP WITH DAIKON AND SPINACH
BARLEY PAKVANNAM
GAJARMETHI (CARROTS AND FENUGREEK GREENS)
BEFORE BREAKFAST DRINK

Take 1/4 Liter mild water. Add 2 tea spoons of Ginger juice, 4 spoons of Honey. Add half spoon of
roasted Cumin seed (Jeera) powder, half spoon of roasted Coriander seed (Dhaniya) powder to it.
Take this early in the morning before breakfast.
RECIPE NO 1:
BREAKFAST CREAM OF MILLET AND BARLEY
1/4 cup Millet (ground)
1/4 cup Barley (ground)
2 1/2 cups water
1 tsp ghee
1/8 tsp Cinnamon
1/8 tsp Cardamon
Boiled about water on the stove, then added millet and barley
flour, whisking it in just a little at a time. Cooked it for a minute or
so, then just added ghee, cinnamon and cardamon.
Obesity
12
RECIPE NO 2:
SPLIT RED LENTILS
Split Red Lentils (Masoor Dal)
Ayurvedic Properties of Split Red Lentils:
Taste: Astringent
Quality: Light
Potency: Cold
Post-digestive effect: Pungent
Medicinal Properties of Spilt Red Lentils:
Split orange lentils are easily digestible and beneficial in digestive disorders such as diarrhea and indigestion. This recipe is also recommended in skin disorders, obesity, asthma, and other respiratory disorders
Ingredients:
1 cup Split Red Lentils (Masoor Dal)
1 Onion, thinly sliced
1 Tomato, chopped (medium size)
1 tsp Dry ginger, peeled and diced 2 cloves
1/4 tsp Turmeric powder
1 tsp Cumin seeds
1 pinch Asafetida
3 1/2 cups Water
2 tbsp Ghee
Salt according to taste
Method:
Wash the lentils and soak for 30 minutes.
Boil water in a heavy base pot.
Drain the lentils and add to the boiling water.
Add salt, turmeric powder, chopped tomatoes, dry ginger, and garlic. Mix well for 5 minutes.
Cover the pot and simmer for about 20 minutes, or until the lentils become soft.
Heat butter in a frying pan. Add the cumin seeds and onion slices. Fry well till the onion slices turn
golden brown.
Add to the cooked lentils and mix well.
Serve hot for maximum health benefits.
Obesity
13
RECIPE NO 3:
LAUKI SOUP
According to Ayurveda, lauki (bottle gourd) is very good for the
body, it can reverse the effects of aging and it's specially very good for
liver. It's low cal and so, it also helps to reduce obesity. Enjoy this recipe!
Ingredients:
1 small Bottle gourd (diced)
1 small onion (diced)
2 small pieces garlic1 green chilly
1/2 cup Masoor Dal (red lentils)
1 lemon juice
2 tbs fresh coriander
1 tbs salt & pepper
1 tsp ghee
pinch cumin
pinch turmeric powder
2 cups water
Method:
Take 1 tbs oil add some cumin , allow it to
crackle and add to above all ingredients in
pressure cooker & add water.
Pressure cook all the ingredients, till completely cooked (around 3 whistles).then allow it to cool.
Blend the cooked mixture with a hand
blender to form a soup like consistency.
Add some more amount of water if required and boil for 3 minutes.
Serve topping it with some fresh coriander.
Obesity
14
RECIPE NO 4 :
KITCHARI
Ingredients:
1 cup Split mung dal(yellow)
2 cups 1year old sali rice
1 inch Fresh ginger root
1 cup Cilantro leaves
2 tsp Ghee
1/2 tbsp Turmeric
1/2 tbsp Coriander powder
1tbsp Whole cumin seeds
1/2 tbsp Mustard seeds
1/2 tbsp Salt(rock salt)
1 pinch Hing(asafoetida)
5-7 cups Water
Method:
Wash dal and rice together until water runs clear.
Heat a large sauce pan on medium heat then add Ghee (clarified butter), next add mustard seeds, Turmeric, Hing, whole cumin seeds and coriander powder.
Stir all together for a few minutes.
Then add rice, dal and stir again.
Now add the water, salt and bring to a boil. Cook for 10 minutes.
Next turn heat down to low, cover, and continue cooking until both dal and rice becomes soft.
The cilantro leaves can be added before serving.
Obesity
15
RECIPE NO 5:
YELLOW MUNG DAL SOUP
Ingredients:
1 cup Split mung dal
6 cups Water
2 tsp Ghee
1/2 tbsp Black mustard seeds
1 tbsp Whole cumin seeds
1 pinch Hing
2 tbsp Chopped fresh cilantro leaves
1/2 tbsp Salt(rock salt)
1/2 tbsp Ground coriander seeds
Method:
Wash the Mung dal until the water runs clear.
Heat pot on medium heat, add water and dal. Cook for 30 minutes.
Stir occasionally to prevent burning. Then in another small sauce pan add Ghee heat at medium heat.
When it has melted you can add spices.
Then add spiced Ghee mix to soup.
Before serving garnish with freshly chopped cilantro leaves. Add salt to taste.
Obesity
16
RECIPE NO 6:
BITTER GOURD IN COCONUT
MILK
Ingredients:
1 medium Bitter gourd,trimmed
cut into half deseeded and sliced
thinly
1 tbsp Ghee
1 tbsp Brown mustard seeds
1 tbsp mung dhal
1/2 tbsp Ground turmeric
1/2 tbsp Ground cumin
1/2 cup Thick coconut milk and pure water
Rock salt to taste
6-8 Curry leaves
Method:
Blanch the sliced bitter gourd in boiling salted water for 3-4 minutes, drain.
Heat ghee in a heavy-bottomed pot till it looks clear.
Add the brown mustard seed and mung dhal.
When the mustard seed starts to pop add the mung, bitter gourd, turmeric, cumin and salt, and mix well.
Add the thinned coconut milk and crushed curry leaves and simmer until heated through.
Obesity
17
RECIPE NO 7:
RAGI ROTI
Ingredients:
1 cup ragi flour (finger millet0
1 tsp dry Ginger
1/2 tsp cumin seeds
pinch of asafoetida or hing (optional)
1 tbsp chopped fresh coriander leaves
1 onion finely chopped
cup cooked fresh vegetables (optional)..I have used
grated carrots and boiled mashed green peas
1 tsp ghee for frying
Method:
Mix all the ingredients, except oil.
Add just enough water to make a firm dough.
Divide dough into golf ball ball sized balls.
With your fingers spreading it as thin as possible into a circular shape of approx 6 in diameter.
Pre-heat the griddle spreading a tsp of ghee and carefully transfer the rolled out ragi roti onto the griddle.
Cook for about a minute,flip and cook for another minute.
Keep flipping till its well cooked on both sides.
Obesity
18
RECIPE NO 8:
EGGPLANT WITH CASTOR OIL
Ingredients:
1 large eggplant
1 medium onion finely chopped
1 thumb of ginger
1 clove garlic
1 tbsp. finely chopped coriander
1 small finely chopped green chilly
1 tsp. coriander powder
1/2 tsp turmeric powder
2 3 tbsp. castor oil
Salt to taste
Method:
Brush little oil on the eggplant and roast it on a gas burner over medium heat.
Peel off the skin. Mash well and keep aside.
Heat castor oil in a heavy saucepan; add ginger-garlic paste. Add onions, stir fry for 5 minutes.
Now add all the spices and fry for few minutes.
Add mashed eggplant and mix well. Now add salt and a little water to get a thick consistency.
Stir for 5-10 minutes. Garnish with chopped coriander leaves and mix well.
Serve hot with rotis/rice.
Obesity
19
RECIPE NO 9:
BITTER MELON CURRY
Ingredients:
Karela (Bitter melon) 4, size about 3 inch long. If long one, cut into
3 inch pieces.
Onion, 1 large size, finely chopped
Green chili, 1 finely chopped
Ginger, 1/2 inch finely chopped
Garlic, 2 cloves, finely chopped
Coriander, fresh, chopped, 1 Tbsp
Mustard oil, 3 tsp
Besan (chickpea flour) 2 tsp
Spices
Red chili powder, 1/2 tsp
Salt, 4 tsp or to taste
Coriander powder, 1 tsp
Turmeric powder, 1/4 tsp
Amchur (Mango powder), 1/2 tsp or lime/lemon juice, 1 tsp
Cumin seeds, 1/8 tsp
Hing
Method:
Wash kerala thoroughly with water. If kerala are of longer variety, cut them into pieces of 3 inch size. Remove skin of all the pieces by scraping with a sharp knife.
Keep the skin aside. Slit the karela length wise. Remove the seeds.
Take 1 tsp salt and apply it thoroughly to all the pieces of karela. Keep aside for about 1 hour.
Mix 1 tsp salt to karela skin and keep aside for 1 hour.
Heat a non sticking frying pan and add 2 tsp oil. When the oil becomes hot, add cumin seeds and hing.
When the seeds becomes dark, add onion, green chili, ginger and garlic. Cook for 2-3 minutes and add all
the spices and besan. Stir well and cook until the mixture turns light brown, about 5-7 minutes. Mix half
the coriander leaves.
Take the karela skin in a sieve and wash thoroughly with water. Add it to the washed skin scrape above
mixture and stir.
Wash the karelas with water. Fill the above mixture in each karela.
Heat a non sticking frying pan and add oil. Place all the karelas in the pan, cover with a lid and reduce
the stove to low. Let them cook for 5-7 minutes. Change the side of karelas and again cover with the lid.
Cook for 5-7 minutes. Sprinkle coriander leaves.
Obesity
20
RECIPE NO 10:
MUNG DAHL SOUP WITH DAIKON AND
SPINACH
Ingredients:
1 cup mung dahl (split hulled mung beans)
1 cup white daikon radish, peeled, washed
and diced into 1/2" cubes
1 cup chopped fresh spinach leaves
1/2" piece fresh ginger, peeled and cut into
juliennes
1 teaspoon fresh lemon juice
1 tablespoon ghee
1 teaspoon whole cumin seeds
1 teaspoon recommended spice mix
1 tablespoon finely chopped fresh cilantro
Rock salt to taste
Method:
Wash and drain the mung beans and allow them to dry out some.
In a large pot, dry roast the mung beans, stirring constantly, for about 6-8 minutes.
Add enough water to cook the beans, bring to a boil and cook until the beans are soft. Skim off any foam
that collects on the water.
When the beans are cooked, add as much water as you need to get the soup to the desired consistency-this soup can be enjoyed as a thick puree or as a thin liquid, whichever you prefer.
Meanwhile steam the daikon until tender-crisp; then add to the cooked dhal along with the spinach, ginger, salt, lemon juice and spice mix.
Simmer for about 5 minutes.
In another pan, heat the ghee and add the cumin seeds when the ghee is hot and clear.
Saut the cumin seeds to release the flavor and aroma; then pour the ghee-spice mixture on the hot dahl.
(Watch out, this sizzles).
Obesity
21
RECIPE NO 11:
BARLEY PAKVANNAM
Ingredients:
1 cup Barley granules
8 cups Water
2 tsps Ghee
1 tsp Mustard seeds
1 tsp Cumin seeds
2 Chopped med Onions
7 Curry leaves
Handful of Coriander leaves
2 chopped Tomatoes
1 pinch Asafetida
Salt to taste
Method:
Heat the ghee in a shallow pan.
Add the mustard seeds in it and let it pop.
Then add cumin seeds, asafetida and curry leaves in it respectively.
Saut for few seconds.
Then add chopped onions and tomatoes.
Saut till the tomatoes are cooked.
Then add 3 cups of water in it.
Add salt in the water and let it dissolve.
When the water boils, add the barley granules to it.
Cook till done.
Garnish with coriander leaves
Serve hot
Obesity
22
RECIPE NO 12:
GAJARMETHI SUBZI (CARROTS AND FENUGREEK
GREENS)
Ingredients:
2-3 Carrots washed, peeled and cut into small pieces.
1 Bunch of fresh Fenugreek leaves.
1 table spoon of Ghee (or mustard oil)
1/2 tea spoon turmeric
1/2 tea spoon Cumin seeds
1 thumb of finely chopped Ginger
Salt to taste
Method:
Wash Fenugreek leaves (make sure there is no piece of
stem with the leaves). Chop them coarsely with a chopping knife.
Heat the Ghee and add turmeric and cumin seeds. Let the seeds crackle and then add the Ginger. After
about 15 seconds add carrots and Methi into the seasoning and add about 2 table spoon of water. Let it
cook without a lid for about 15 minutes on medium heat.
Add salt and cover with a lid and keep it on simmer for 5 more minutes.
Garnish with freshly churned butter and a a few drops of lemon juice.
Obesity
23
RECIPE NO 13:
METHI PARATHA
Ingredients:
1 Bunch Fenugreek leaves
1 cup Barley flour
1 tsp salt
1 tsp dry roasted cumin powder
Method:
De-leaf the fenugreek greens
Place leaves in food processor and puree
In a bowl add barley flour, salt and cumin and mix
Mix in the puree of leaves
After making a dough, roll out the dough into golf ball size balls
Flatten into 6 to 8 inch flat breads with fingers or use a rolling pin
Pre-heat the griddle spreading a tsp of ghee and carefully transfer the rolled out paratha onto the griddle
Cook for about a minute,flip and cook for another minute.
Keep flipping till its well cooked on both sides.
After cooked transfer to open flame of oven top
Flip over after it puffs up (about 10 seconds)
Remove from flame
Obesity
24
Lifestyle is an essential part of the remedy for obesity. In the Western world we dont see lifestyle as cause
of disease or disease formation yet it is an inseparable part of healing from obesity. Following these four
guidelines will have a huge positive effect on the desired outcome.
1. A person desirous of losing weight should stay awake later at night. The
longer you stay up at night the more drier the qualities. An obese person
should indulge in more sexual activity, do more physical and mental exercises.
2. Diet control and regular exercise like yoga or walking is the key in controlling obesity. It is not about burning calories but instead it is about creating movement.
3. Sleeping past the sunrise as well as during the daytime should be
avoided at all costs. At sunrise the energies change. Earth and water elements increase in the system if you sleep in past the sunrise. Daytime napping induces the same.
4. The success of this program focuses on changing a persons lifestyle and eating habits to sustain
weight loss, rather than focusing on the weight loss itself.
According to Yoga and Ayurveda, lifestyle is an important factor behind mental and physical illness. In
obesity, lifestyle is the determining factor. Even though Yoga and Ayurveda acknowledge other etiological
factors, the way we live our lives determines our susceptibility to disease including: physical, chemical
and infectious agents, immunological reactions, genetic, environmental, and nutritional imbalances.
In obesity, the main causes are related to lifestyle. The first cause is overeating. The second is decreased
physical activity. In yoga therapy, we exercise to develop body awareness, to understand our body, the
way it works, and what suits it best. From this understanding, we can modify our diet and lifestyle to suit
the needs of our body and mind. Even though the aim of yoga is not reduction of weight, weight loss occurs as an outcome of our increased self-awareness. We must be sincere and honest with ourselves and
allow our awareness to develop in a positive and constructive manner. When we are motivated by external, selfish and negative intentions, this method can not work. We should not use yoga to feel guilty
about ourselves, or to punish our bodies or to suppress our minds. Yoga is a form of self-expression, helping our body/mind / spirit complex flow freely.
The body is the instrument; it is the means, not the aim. So, it is not just the techniques that are important,
but also the attitude with which we undertake them, how disciplined and regular we are in our practice.
Exercise is different when understand it from Ayurvedic and Yogic theory. Their rules are very different
from the Western kinesiology and physiological view of working out. Sweating and breaking down the
body to make it stronger, breaks down the body and makes it weaker and more prone to disease. In yoga
and Ayurveda the body needs to be built over time. So, do not push through or even exert to much extent.
Exertion is based upon the level of an individuals capacity, not on a Western no pain, no gain idea that
maximum exertion is good for everyone. For an individual with obesity it is necessary to go slow and not
over exert. Some basic factors that easily seen and followed are:
1. When you break a sweat on the brow you have reached your maximum level of exertion. Anything over this
point will be considered over exertion and will create imbalances. From a western exercise physiology
view you are now warmed up and ready to work out. In Yoga, you are building a base foundation of
Obesity
25
strength and to work under the level of medium exertion will allow this to grow. If you are to over exert the body can never build this base. In fact, it will do just the opposite and in time break down the
body in a deeper way. Continuous over exertion leads to disease later in life. Look at the idea of a race
car, how many engines do they go thru in a race? Possibly up to three. What is the life span of a race
car? It is pushed to its limits consistently, it will have a short life span and will break down because of
overuse.
2. When you have to breathe through the mouth you have reached your maximum level of exertion. Another
physiological change in the body happens when you have reached the level of exertion is that you
have to breathe through the mouth. Breathing through the nose has many benefits. Breathing through
the mouth, many negatives. There are some researchers who believe that mouth breathing and associated hyperventilation causes or exacerbatesasthma, high blood pressure, heart disease, and many
other medical problems. The lungs are a primary source of our energy level. They extract oxygen from
the air we breathe primarily on the exhale. Because the nostrils are smaller then the mouth, air exhaled
through the nose creates back pressure when one exhales. It slows the air escape so the lungs have
more time to extract oxygen from them. When there is proper oxygen-carbon dioxide exchange, the
blood will maintain a balanced pH. If carbon dioxide is lost too quickly, as in mouth breathing, oxygen
absorption is decreased.
A. Afferent stimuli from the nerves that regulate breathing are in the nasal passages. The inhaled air passing through the nasal mucosa carries the stimuli to the reflex nerves that control breathing. Mouth
breathing bypasses the nasal mucosa and makes regular breathing difficult. During sleep, it predisposes
one to loud snoring and irregular breathing and can lead to a serious condition called sleep apnea and
heart conditions.
B. Also, when mouth breathing, the brain thinks carbon dioxide is being lost too quickly and sensing this,
will stimulate the goblet cells to produce mucous, slow the breathing and cause constriction of blood vessels. Breathing through the nose also limits air intake and forces one to SLOW down. Proper nose breathing reduces hypertension and stress for most people. Kind of like a speed control (governor)on a car engine.
C. The nostrils and sinuses filter and warm the air going into the lungs. The mouth breather bypasses
this. The sinuses produce nitric oxide (NO) which is a pollutant but harmful to bacteria in small doses.
Nitric (not nitrous) oxide is one of the very important chemical parts of sexual arousal. It vaso-dilates
(engorgement) and plays a part in maintaining erection. Mouth breathing also accelerates water loss
increasing possible dehydration.
D. Each nostril is innervated by five cranial nerves from a different side of the brain. Each nostril functions independently and synergistically in filtering, warming, moisturizing, dehumidifying, and smelling
the air.
E. Maintaining a keen sense of smell is very important for enjoying life and for safety and social
acceptance. Think of all the beautiful smells we enjoy with our nose. Smell influences our behavior, our
memories, and many autonomic nervous system functions which are below the level of conscious awareness. This is because the receptors in the nose, known as olfactory bulbs, are direct extensions of a part of
the brain known as the hypothalamus. The hypothalamus, also known as the Brain's brain, is responsible
for many functions in our bodies, particularly those that we consider automatic: heartbeat, blood presVe d i k a G l o b a l!
Obesity
26
sure, thirst, appetite, and of course, the cycles of sleeping a waking. The hypothalamus is also responsible
for generating chemicals that influence memory and emotion.
F. Nose breathing imposes approximately 50 percent more resistance to the air stream in normal individuals than does mouth breathing, resulting in 10-20 percent more O2 uptake. (Cottle, 1972:Rohrer,
1915)There must be adequate nasal resistance to maintain adequate elasticity of the lungs. (Cottle 1980)
G. Breathing through the mouth with the nose obstructed usually imposes too little resistance and can
lead to micro-areas of poor ventilation in the lungs (atelactasis). Many years of breathing against excessive resistance as with nasal obstruction, may cause micro areas of poor ventilation (emphysema). Barelli
(Behavioral and Psychological Approaches to Breathing Disorders.p.50 )
H. Body temperature may be influenced by the temperature of expired air (Scott, 1954; Weiner, 1954)
3. When you push or over exert to exercise your body, you contract the larger muscle groups that normally contract
in your normal neuromuscular pattern. These muscles will actually create less range of motion in the
body. To balance the body and create opening in the tight areas of the body, we move easily and gently.
This allows us to start to move from the smaller muscles and what in time creates more strength in
these muscles and flexibility, range of motion and strength grows.
4. Exercise on an empty stomach. From an ayurvedic and yogic view, there are subtle channels that are part
of the bodies energy system and physiology. If you exercise with food in your digestive system it will
clog these channels or create imbalance and ill-health. Besides that, Western research is coming around
to comprehend and proving these ancient understandings. One of the facts is that training in the fasted
state improves glucose tolerance. Exercise in the fasted state markedly stimulates energy provision via
fat oxidation. November 1, 2010 The Journal of Physiology P. Hespel: Research Centre for Exercise and
Health, FaBeR K.U.Leuven, Tervuursevest 101, B-3001 Leuven (Heverlee), Belgium.
The best asanas for obesity are the Surya Namaskara and Pawanamuktasana II series for the digestive
system. Pawanamuktasana II is a series of asanas which help to remove extra fat from the abdomen, hips
and thighs, and activate the energy in the lower energy centers. These practices are very good for
strengthening the abdominal muscles which are usually very flaccid in the obese patient. It also helps
burn the extra fat tissue of the omentum which is a fold of peritoneum, in the abdomen, very rich in fat
tissue. In the following we will explain these in detail.
Obesity
27
Surya Namaskara was a part of the daily ritual of the ancients. It is a wonderful regular routine of exercise, prayer and worship given in the scriptures of ancient of India. Surya Namaskara means salutations
to Lord Surya, the sun.
Stand facing the east at dawn and recite the mantras to pray Lord Surya and offer flowers, rice grains
(Akshatas) with water or simply water as libation and perform Surya Namaskara. It must be performed
before the sunrise.
Take water in a pot and mix all the materials in it and hold the pot in your fingers, keeping the thumbs
aside and face the east. Chant the following Mantra and offer the libation thrice.
Ehi Soorya sahastransho tejorashe jagatpate
Anukampaya mam bhaktya grihanarghyam divakara
Then offer the following prayer to Lord Surya.

Dhyaeah sada savitri mandala madhyavarti
Narayanah sarashija sanasanni vishtha
Keyurvan makara kundalavan kireeti
Hari hiranyamaya vapurdhrit shankha chakrah
Surya Namaskaras
There are twelve positions in Surya Namaskara. Twenty-five such Namaskaras form one Avriti (frequency). Surya Namaskara must be performed at sunrise when the breath through the nostrils is balanced evenly and the central channel of sushumna is open. It is preferable to practice in an open and airy
place without breeze and in direct sight of the sun. Perform Surya Namaskara slowly only exerting to half
capacity at most and being sure to breathe the cyclic breath of inhale to exhale to inhale throughout the
poses as explained below. There is one Mantra for each of the twelve Namaskaras- there by you also recite
the twelve names of Sun silently inside yourself.
The following steps are a guide to learn Surya Namaskar.
1. Learn the postures first.
2. Then, after the postures are memorized, learn the breathing pattern.
Obesity
28
3. Work on saying the mantra internally for each pose. The mantras can be found recited with proper
pronunciation on youtube.
Samasthiti
Procedure : Contemplate the virtues of Lord Surya with concentrated mind and feel that you are the
friend of everybody and have friendship with every creature on the earth. Immersing yourself with these
feelings stand erect stretching your hands, neck and all other parts of your body. Stretching both of your
arms, touch your thighs with palms and inflate the chest and point your vision on the tip of the nose. This
is a position of attention.
Benefits: Disorders of the skin and waists are corrected, the back and the legs become strong. Focusing of
the vision on nose helps to control the mind. It is an easy and effective way of attaining good health and
development of personality for the students. Meditating with concentrated mind enhances confidence.
1st Position: Pranamasana (prayer position)
Mantra: Om Mitraya Namah
Procedure : Fold together both of your hands in such a way that that both the thumbs begin to touch your
chest. Look straight ahead. The head, the neck, the spine and the body should remain in a straight line.
Closing the mouth inhale the breath and hold it inside as far as possible and then exexhale the breath.
Obesity
29
Benefits: Good for the diseases of the throat and voice is enhanced. Both mind and body become healthy.
2nd Position: Hasta Utthanasana (position with arms upheld)
Mantra : Om Ravaye Namah
Procedure: Raising the arms up, stretch whole of your body backward while gazing at the sky with open
eyes. Bend backward as mush as possible, inhale and expand your chest at the same time.
Benefits: Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are
corrected. Eyesight is also improved.
3rd Position: Padahastasana (position of hands to the feet)
Mantra : Om Suryaya Namah
Procedure: Exhale deeply, retain the breath as you bend forward without folding the knees. Rest both
your palms on the ground and touch your knees with your forehead or the nose. In the beginning if you
cant rest your palms on the ground, just touch the ground with fingers.
Benefits : Disorders of the belly and digestive system are corrected. The chest and hands become stronger
and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected.
4th Position: Ashwa Sanchalanasana
Obesity
30
Mantra: Om Bhanave Namah
Procedure: Inhale and pull your right leg backward in such a way that the knee and the fingers of the foot
touch the ground. The abdomen and belly must be pressing hard into the left leg. Raise your head as high
as possible and look upwards. Push the waist down and hold the breath and stay in the posture as long as
you can comfortably.
Benefits : The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in
correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of
the throat are also corrected.
5th Position: Parvatasana (Mountain position)
Mantra : Om Khagaye Namah

Procedure: Exhale the breath deeply and hold it and pull both of your legs backward, so that the thumbs
of the feet, ankles and knees touch each other. Stabilizing the feet and keeping the head, waist, the back
and the elbows in a line bend forward and resting both the palms on the ground keep your body like a
bow.
Benefits : One gets relief from the pains specially of arms, legs and the knees. Bulging waist is trimmed
and it is good for the abdominal disorders.
6th Position: Ashtanga Namaskara (eight-part greeting)
Mantra : Om Pushne Namah

Procedure: Holding the breath, rest both your knees on the ground. Touch the ground with your chest
and touch the lower part of the neck with chin. Also touch the ground with the upper part of the forehead
and the nose. Please note that the abdomen should not touch the ground. It should be pulled in. Both the
hands/palms must be on the side of the chest.
Obesity
31
Benefits : This posture makes the arms strong. If ladies perform this Asana before getting pregnant, the
breast fed babies could be saved from the attacks of many diseases.
7th Position: Bhujangasana (Cobra position)
Mantra: Om Hiranyagarbhaya Namah
Procedure: Keeping the legs, palms and knees as in Ashtanga Namaskara position above, unfold the arms
and rise inhaling the breath, push the chest out and bend the waist in a circle backward. Then rise and
bend your head backwards looking up and back as much up as possible.
Benefits : Tones up the body and the back muscles and improves the eyesight. Corrects all kinds of disorders related to the reproductive system, corrects the irregularities in females menstrual cycles. Blood circulation is also improved.
8th Position: Parvatasana (Mountain position)
Mantra : Om Marichye Namah
Repeat the process of Bhudharasana as described in the step six Exhale the breath deeply and hold it
and pull both of your legs backward, so that the thumbs of the feet, ankles and knees touch each other.
Stabilizing the feet and keeping the head, waist, the back and the elbows in a line bend forward and resting both the palms on the ground keep your body like a bow.
Benefits : One gets relief from the pains specially of arms, legs and the knees. Bulging waist is trimmed
and it is good for the abdominal disorders.
9th Position: Ashwa Sanchalanasana
Obesity
32
Mantra : Om Adityaya Namah
Procedure: Repeat the process of the fifth Namaskara as described in the fifth position but just step forward with the right leg.
10th Position: Padahastasana (position of hands to the feet)
Mantra: Om Savitre Namah
Repeat the process described in the fourth position.

11th Position: Hasta Utthanasana (position with arms upheld)
Mantra : Om Arkaya Namah

12th Position: Pranamasana (prayer position)
Obesity
33
Mantra: Om Bhaskaraya Namah
Then come back to the 1st position and repeat the full round once more to complete one round except
step back with the left leg in position 4 and step forward with the left leg from the 8th to 9th position. Our
ancients used to do 25 rounds of Surya Namaskaras. In the begining you can do as many rounds as is
your capacity. 12 rounds is a normal practice.
The dynamic and complete series known as Surya Namaskara (Salutation to the Sun) is the best way to
balance the body. Surya Namaskara is a complete asana practice by itself. It has a unique influence on the
endocrine, circulatory, respiratory, digestive and nervous system, helping to correct metabolic and psychological imbalances that cause and perpetuate obesity. Being a dynamic practice, it is also an excellent
exercise surpassing cycling, jogging, or swimming. Practiced daily, it will not only help you in reducing
weight but will bring flexibility to your spine and joints. It will rejuvenate you & bring in beauty and longevity. It is only done with an empty stomach and practiced at sunrise.
Obesity
34
Pawanmuktasana Series II
Utthanpadasana (Raised Legs Pose):
Techniques:
Lie down on your back with legs together and straight.

Keep your hands by the sides of body, palms facing down.
While inhaling, raise the right leg to ninety degrees keeping the knee straight.
Left leg should remain straight on the floor.
Hold the posture and breath for 3 to 5 seconds.
Exhaling lower the right leg slowly, gently and smoothly.
This is one round.
Practice 5 rounds with the right leg and then 5 rounds with the left leg.
If the lower back is strong, this may be repeated with both the legs together.
Contraindications:
High blood pressure

Weak lower back
Sciatica
Benefits:
Strengthens the lower back

Tones the pelvic and perineal muscles
Helps correct prolapse
Chakra Padasana (Leg Rotation):
Obesity
35
Techniques:
Stage 1

Keep your hands by the sides of body, palms facing down.
Keeping the knee straight, raise the right leg slightly above the ground.
Rotate the leg clockwise 5 to 10 times making a circle as large as possible.
The heel should not touch the floor while rotating.
Repeat equal number of times in the opposite direction.
Repeat with left leg.
Do not strain.
Relax until respiration returns to normal.
Stage 2
Raise both legs together keeping the knees straight.

Rotate both legs clockwise, and then anti-clockwise, 3 to 5 times.
Contraindications:
High blood pressure

Heart conditions
Back conditions
Recent abdominal surgery
Benefits:
Tones the digestive system

Improves appetite
Alleviates diabetes
Alleviates varicose veins
Manages obesity
Pada Sanchalanasana (Cycling):
Obesity
36
Techniques:
Stage 1

Keep your hands by the sides of the body, palms facing down.
Raise the right leg.
Bending the knee, bring the thigh closer to the chest.
Raise and straighten the leg.
Lower the leg in a forward movement, heel not touching the floor.
Bending the knee, bring the thigh back to the chest.
This makes one complete cycling movement.
Repeat 5 to 10 times in the forward direction.
Repeat with left leg.
Stage 2
Raise both legs.

Practice alternate cycling movements.
Repeat 5 to 10 times in a forward direction.
Stage 3
Raise both legs together.

Bending the knees, bring the thighs closer to the chest.
Raise and straighten the legs.
Lower legs in a forward movement, heels not touching the floor.
Bending the knees, bring thighs back to the chest.
This makes one complete cycling movement.
Repeat 3 to 5 times in a forward direction.
Do not strain.
Contraindications:
High blood pressure

Heart conditions
Back conditions
Obesity
37
Benefits:
Strengthens abdominal and lower back muscles

Good for hip and knee joints
Improves digestion
Alleviates disorders of the reproductive system
Manages obesity
Supta Pawanmuktasana (Wind Release Pose):
Techniques:
Stage 1

Bend the right leg and bring the thigh closer to the chest.
Interlock the fingers and clasp on the shin.
The left leg is straight on the floor.
Take a deep breath in.
Holding the breath, lift the head and try to touch the right knee with the nose.
Remain in the final position for a few seconds.
Exhaling, release the posture and return to the base position.
Repeat 3 times with the right leg and then 3 times with the left leg.
Stage 2
Bend both legs and bring the thighs closer to the chest.
Interlock the fingers and clasp on the shin.
Holding the breath, lift the head and try to bring the nose between the two knees.
Remain in the final position for a few seconds.
Exhaling, release the posture and return to the base position.
Repeat 3 times.
Contraindications:
High blood pressure
Obesity
38
Sciatica
Slipped disc
Benefits:
Loosens the spinal vertebra

Removes wind and constipation
Massages pelvic muscles and reproductive organs
Jhulana Lurhakanasana:
Techniques:
Stage 1

Bend both legs and bring the thighs closer to the chest.
Interlock the fingers and clasp them around the shins.
Roll the body from side to side 5 to 10 times, touching the sides of the legs on the floor.
Stage 2
Sit in the squatting position.

Interlock the fingers and clasp them around the shins.
Rock the whole body backwards and forwards on the spine.
When rocking forward, come up into the squatting pose.
Practice 5 to 10 backward and forward movements.
Contraindications:
Obesity
39
High blood pressure

Heart conditions
Serious back conditions
Benefits:
Massages the back

Massages the buttocks
Massages the hips
Improves blood circulation
Supta Udarakarshanasana (Sleeping Abdominal Stretch Pose):

Techniques:
Bend the knees and bring the feet as close to the buttocks as possible.
Keep the knees and feet together throughout the practice.
Interlock the fingers and keep the palms under your head.
Breathing out, lower the legs to the right trying to bring the knees to the floor.
Simultaneously turn the head and neck in the opposite direction.
Hold the breath and the position for 3 to 5 seconds.
Breathing in, raise both legs to the upright position and bring the head and neck to the center.
Keep the shoulders and elbows on the floor throughout.
Repeat on the left side to complete one round.
Practice 5 rounds.
Contraindications:

Disorders of the hip joints
Benefits:
Tones the abdominal muscles and organs

Improves digestion
Removes constipation
Alleviates diabetes
Shava Udarakarshanasana (Universal Spinal Twist):
Obesity
40
Techniques:

Stretch the arms to the sides at shoulder level, palms facing down.
Bend the right leg and place the foot beside or on the left knee.
Place the left hand on the right knee.
Breathing out, bring the right knee down to the floor on the left side.
Turn the head to the right and look at the middle finger of the right hand.
Hold the position for as long as is comfortable while breathing normally.
Breathing in bring the head and knee to the center.
Straighten the arms and the legs.
Repeat on the other side.
Contraindications:

Disorders of the hip joints
Benefits:
Relieves tightness and tiredness in the entire back

Tones pelvic and abdominal organs
Removes constipation
Alleviates diabetes
Naukasana (Boat Pose):
Techniques:
Obesity
41

Holding the breath, raise the legs, arms, shoulders, head and trunk off the floor.
Shoulders and feet should not be more than 6 inches above the floor.
Balance the body on the buttocks and keep the spine straight.
Arms should be held at the same level and in line with the toes.
Hands should be open with the palms down.
Remain in the final position with breath inside for as long as is comfortable.
Breathe out and return to the supine position.
Relax the whole body.
This is one round.
Practice 3 to 5 rounds.
Contraindications:
High blood pressure

Heart conditions
Back conditions
Benefits:
Tones the nervous system

Stimulates the muscular, digestive and circulatory systems
Improves the endocrine system
Obesity
42
Pranayama
Pranayama is very important technique in yoga which is control and extension of Prana or Vital energy or
Life force. Various techniques are available in yoga. The pranayama practices recommended for obesity
are also the more dynamic forms which stimulate the metabolism. These include: Agnisara, bhastrika,
kapalbhati and suryabheda, which are performed along with balancing practices like nadi shodhan and
ujjayi.
Agnisara kriya
Agnisara, one of the cultural asanas, requires pulling the navel against the spine and then pressing it
outward in the opposite direction repetitively. This kriya ensures curing of abdominal diseases, like gastric trouble, ulcers and so on. It can be practiced either in a position of standing and bent over with the
palms turned in and resting on the thighs or in Padmasana (lotus pose) or also in any sitting posture in
which the individual can remain steady.
Practice of Agnisara
Agnisara increases the internal energy and gives vitality. Those who are suffering with constipation, indigestion and loss of appetite they should get good benefits with its regular practice. People with excessive
fat on the stomach should practice it regularly to reduce the fat. It overcomes laziness, disinterest and
strengthens the internal organs, muscles, nerves and blood veins. People suffering with lung problems
can gain a lot. Agnisara cures asthma, tuberculosis and other serious diseases. It also cures the entire
throat related problems. It cures sleepiness and circulates inner energy. So that person gets the capacity to
do his duties and is fit to face the day-to-day problems. The person is always happy and active.
Stage 1:
- Sit in Padmasana or any comfortable seated position and keep the hands on the knees in a comfortable
position. Close the eyes slightly and concentrate on the mind with normal breathing.
- Inhale slow, deep and stable breathe. Retain the breathe inside. Contract and expand the stomach as
many times as comfortable. Try to touch the navel deep inside the stomach. Then push the belly out as far
as possible.
- Exhale. Now take deep, stable and slow breaths.
- This is one cycle of Agnisara pranayama. In one cycle contract and expand the stomach at least ten
times. Increase the number to 30. In the beginning practice it for 5 times and then slowly increase is it up
to 15 cycles. During winters you can practice it for 25 cycles. Breathe normally, rest for sometime and then
lie on you back and relax.
Precaution:
- This pranayama should be done in the morning hours after passing bowels and getting free from the
morning chores. Those who want to practice it in the evening should do after four hours of having meals.
Obesity
43
- During winters, Agnisara should be done as per the procedures. This is the best time for this
pranayama.
- During the practice period the person should eat simple, pure food. Avoid eating heavy, oily, fried and
non-vegetarian food. Smoking and alcohol should be completely avoided.
- The patients of intestinal problems, hernia, high blood pressure and other diseases should not practice
it. If you have undergone stomach operationrecentlythenthis pranayama should not be practiced. It
should be done under the guidance of some yoga expert after a few months.
- Stop the practice immediately if you experience tiredness and practice it the other day.
- Practice it according to your physical capacity. Do not do retention of the breath in excess of your body
capacity.
- Patients suffering with ear, nose and eye problems should not practice agnisara pranayama.
Kapalbhati, Bhastrika & fast breathing can be practiced by people suffering from obesity with good effects, these pranayama (vital energy expansion) techniques increase the lung capacity and help burn fat.
Regular practice of pranayama brings balance in the system in terms of physical and mental functions.
The rapid process of exhalation followed by a passive inhalation is called kapalabhati. This is one of the
six cleansing process of the Hatha yoga.
Spreading out comfortable sitting material like a blanket and in any comfortable posture. Exhale forcibly,
then allow the air to return to the lungs passively keeping your mouth closed. The navel region is drawn
in during each exhalation and a passive release of the abdomen governs the inhale and the inhalation
takes place automatically. This is to be practiced repeatedly and rapidly. Here exhalation is given prominence.
Steps:
Obesity
44
1.
2.
3.
4.
5.
Sit erect in any Asana (Padmasana, Samasana, or in any comfortable Asanas) spreading out some
sitting material.
Put both hands on respective knees.
Exhale forcibly through both the nostrils. Simultaneously abdomen will be drawn in.
Soon after completing exhalation with jerk, release the contraction and relax, the inhale will happen on its own to fill the lungs only to their neutral capacity.
Repeat
Benefits:
1.
2.
3.
This is very useful for asthma, cold and constipation.

Liver and spleen are made strong and efficient through its practice.
This makes respiratory rhythm constant.
Precautions:
1.
2.
3.
Remain composed while exhaling.

Those suffering from diabetes should not practice it.
Those having an ulcer or bile in abdomen should not practice it.
Bhastrika
An individual practicing bhastrika pranayama will be filled with energy and power. This is also known as
the bellows breath since it is known to be mimicking as a working bellow used to flame a fire. While performingbhastrika a person pumps air or prana (vital energy)vigorously throughout the entire system.
When doing so it benefits by raising the metabolic functions at the cellular level thus burning out the unwanted fat and toxins that are present in the body, promoting health, natural weight loss and release of
toxins.
In Bhastrika, air is inhaled and exhaled fast and forcefully. The energy is drawn from the Manipura
Chakra (Naval center) or Coelic Plexus which creates a sound just like the bellow when it is used. Thus
rapid succession forcible expulsion and inhalation is the characteristic feature of Bhastrika. To perform
Bhastrika sit in Padmasana keeping the body, neck and head erect. Keep your mouth closed and inhale
and exhale quickly about 10 times. This produces a hissing sound. Rapid expulsions and inhalations of
breath should follow one after another in quick succession. The belly will pull in and push out with every
exhale and inhale. After at least 10 expulsions a deep inhalation should be taken. The breath is suspended
as long as possible with comfort. Then the deepest possible exhalation is performed but very slowly. The
end of this deepest exhalation completes one round of Bhastrika. Now rest for a while taking in prana or
breath normally. Repeat this two to three times daily. Since one profusely perspires or sweats, if one feels
dizzy he should take in some normal breaths. Continue to practice once dizzyness is gone. Breathing
should be at the level that the lungs are full and the diaphragm is stretched.
Obesity
45
Benefits:
This stimulates the gastric organs or the Jathragni (digestive fire). Increasing appetite.
It dissolves or releases toxins present in the body that are produced from the excess of air, bile
and phlegm.
Provides relief in various throat inflammations.
Raises the body temperature thus making the body warm.
Provides relief in disorders of the nose, chest and even helps to eradicate asthma.
Purifies the Nadis.
Extremely useful in oxygen deficiency disorders and muscular dystrophy.
Brings and maintains a proper balance in the three doshas that are present in the body.
Purification of blood and body is freed from toxins or foreign material.
Stabilizes the Prana and produces calmness in mind.
This stabilization of the Prana brings the calmness of the mind helping in the upward journey of
Prana from the Muladhara Chakra (Sacral or Coccygeal Plexus) to the Sahashara Chakra (Brain).
Helps to burn fat naturally, promoting weight loss.
Curing disease like Obesity and Arthritis.
Precautions:
This pranayama is strictly prohibited for individuals with heart problems and high blood pressure.
If one experiences dizzyness one should stop practicing immediately, taking a rest and normal
breathing.
Should be done only in morning in summers when the atmosphere is cool. But can be done twice
in morning and evening during winters.
Obesity
46
Surya Bheda
The practice of this Pranayama stimulates the solar nadi or the nerves controlled by the sun. Therefore,
this Pranayama is called Surya Bhedana or Surya Bhedaka Pranayama.
Steps:
Sit in Padmasana, Siddhasana or Sukhasana on a blanket or carpet. Keep the waist, back, neck and the
spinal column erect. Close your eyes. Sit quietly. Keep the left hand on the left knee or left heel. Close the
left nostril with the right index finger. Now inhale audibly through the right nostril. Fill your lungs. Retain breath and bring your chin into the throat notch (Jalandhara Bandha), hold on comfortably as long as
possible. Now press the right nostril with the right thumb and close it. Release the chin from the throat.
Breathe out audibly through the left nostril. Now relax. This is one round of Surya Bhedana Pranayama.
It is enough to do this twice for a start. By one round everyday you can do it 15 to 20 times.
Precautions:
While doing Surya Bhedana Pranayama one should breathe in through the right nostril and breathe out
through the left nostril forcefully. During retention one should feel as if the whole body is filled with
Prana.
Contra-indications:
Surya Bhedana Pranayama should not be done during the summer. Those who live in cold countries, can
do it even in summer.
Benefits :
The practice of Surya Bhedana Pranayama, increases the flow of gall and reduces phlegm and gas. It gives
energy and increases body warmth. It purifies the blood and increases and improves the digestion. It delays the onset of old age.
Nadi Shodhana Pranayama
Nadi is a tubular organ for the passage of prana, or energy carrying cosmic, vital, seminal, and other energies, as well as sensation, intelligence and consciousness in the causal, subtle, and physical bodies.
Shodhana means purifying, or cleansing. The term nadi shodhana means the purification of the nerves.
This pranayama is also sometimes referred to as 'alternate nose breathing'.
The Technique
Stage 1:
Sit in a comfortable cross legged position, spine straight, shoulders down, and relaxed. Head centered
between the shoulders, chin tipped slightly downward, eyes closed. Use the thumb, and fourth finger
(ring finger) of your right hand. The two middle fingers can rest gently on your forehead. To avoid strain
Obesity
47
in the neck, and shoulders, keep them closed into the palm and let the elbow fall in towards the navel.
The pinky is not in use.
Use your thumb to close off the right nostril, as you breath into the left. Initially start off the inhalation to
the count of five. Should you experience dizziness, reduce the count. As soon as you reach the top of the
inhalation, immediately close the left nostril with your right ring finger, removing your thumb from the
right nostril at the same time, and begin a slow, rhythmic, effortless exhalation through this nostril. Do
this to the count of five. This completes a half round.
Inhale through the right nostril to the count of five. Close the right nostril with your right thumb. Exhale
through the left nostril to the count of five. This completes one full round. Start by doing three rounds,
adding one round per day. Once you reach eight rounds you can begin Stage two.
Stage 2:
Once stage 1 is going well, and there is no discomfort of any kind, you can begin to increase the length of
the inhalation, and exhalation to a higher count, as well as increasing the number of rounds. Give yourself time, working up to this gradually, staying aware, and mindful at all times of the breath, keeping it
deep, and rhythmic, and making sure it is never forced.
Stage 3:
After you master stage 2, which could take some time, the duration of the exhalation may be doubled.
Begin with a ratio of 4 on the inhalation and 8 on the exhalation, moving up from there to a maximum of
6 and 12.
Special Note:
Do not force the breath in any way. At the slightest sign of discomfort reduce the time of each inhalation,
and exhalation or discontinue the practice, and check with a health professional.
Alternate nostril breathing should not be practiced if your nasal passages are blocked in any way. Forced
breathing through the nose may lead to complications.
Some of the Effects:
In nadi shodhana pranayama, due to the deep penetration of prana, the blood receives a larger supply of
oxygen than in other types of pranayama The nerves are calmed and purified, and the mind becomes still
and lucid.
Its practice keeps the body warm, destroys diseases, gives strength and brings serenity. The vital energy
drawn in from the cosmic energy through inhalation, passes close to vital chakras and feeds the glands.
The respiratory control center of the brain is stimulated and becomes fresh, clear, and tranquil. The light
of intelligence is lit simultaneously in the brain as well as in the mind. This leads to right thinking, and
sound judgement.
Obesity
48
Meditation
One of the most important meditation practices for obesity is antar mouna or inner silence. This is a technique of pratyahara (withdrawal of the senses) that helps to clean the mind of extra weight in the form of
toxic thoughts and underlying mental patterns, that tend to be vicious and self-perpetuating. These
thoughts manifest physically in the form of passivity or lack of activity and food habits that sustain
obesity, and create an imbalance in the energy-saving and accumulating system.
What is mind?
The mind is a pulsation of the radiance of the self and it's also a contracted form of consciousness. The
mind is enormously powerful. We can achieve anything through the mind if we've reached the source of
it, but we're not there yet. The reason why is because we modify the mind. These modifications are called
the chittavrittis. So what are these chittavrittis? They're right knowledge they're wrong knowledge,
they're fancy, sleep and memory and they govern the whole of our thought process. The reason why they
control us is because we are in ignorance of the true reality of oneness with the divine. As a consequence,
we develop the ego and that's our greatest problem, the sense of I, I am something, I am this person, etc.
The vrittis are constantly there and consequently we're creating so many desires, so many thoughts, so
many patterns, so many impressions related to the modified aspect of the mind. They create and cause all
the impressions that lie deep within us.
While we're currently working out some of those impressions, there are other impressions deeply embedded in the unconscious mind. As we move through the practices of yoga and in particular with antar
mouna practice, we're meeting the impressions within ourselves. Sometimes we don't want to face them;
sometimes we are happy and glad to face them to transcend them. But what happens is, as we go deeper,
we learn to use the the intellect, to be able to transcend them and that's the important thing. The most
important thing of all is to be able to witness that.
Silent Witness
There's always the thinker, there's always the thinking and there's always the thought. To transcend these
three we come to what is truly the witness, because the witness is the state beyond duality. This is the
whole purpose of any yoga practice. Where we come to eventually, is to be able to transcend all the
modifications of our mind to go deep within ourselves, to come to these impressions and to have the
grace, to have the courage to allow them to come up and be removed.
The Stages of Antar Mouna
So in each step of antar mouna we're gradually moving through to that state of inner silence were the essence, your own divinity is known and experienced. There are six steps in antar mouna.
a) Sense withdrawal
The first one is withdrawing from the senses. You go into the senses so they become more apparent to us
so that in the end we don't want to have anything more to do with them. The reason we withdraw from
the senses first is because there's consciousness, then comes the prana then comes mind then comes the
elements and out of that come all the senses, and then from that of course come all the impressions etc.
b) Witness Spontaneous Thoughts
Once you've gone through the senses then you face the mind, all the thoughts, the patterns, the impressions. You need to witness what is happening, your thinking, witness the thought etc. So we move
through thoughts and as the mind becomes a little quieter then we're able to take hold of deeper
thoughts.
Obesity
49
c) Focus on challenging thoughts or feelings

Next we create thoughts which can be troublesome to us, which has been bothering us. The reason for
this is as we create thoughts we tend to go deeper into ourselves and that awakens other thoughts that
come up spontaneously.
d) Allow spontaneous thoughts to arise
From that position, those more spontaneous thoughts, some of which have been lying dormant within us
for incarnations actually, and particularly during this lifetime, come to the surface. You might not like
them, they might not be nice thoughts at all, they may be very scary thoughts. The whole point is that
you remain the witness because they are not you, none of those thoughts are you. They're things you've
created and somewhere, somehow, some of them have got buried right down. They have to come up because in yoga it says, what is yoga?. Yogaschittavrittinirodhaha - to block the patterns of consciousness is
yoga.
Now the blocking doesn't mean the thoughts, the patterns, etc., that are coming into your mind as of now,
it means the whole stream of consciousness that comes in with the causal body, in each incarnation, those
patterns that lie deep within ourselves and we have to get rid of them, they have to come up. All that
stuff that's been stuck down there through incarnations of living has to come up. But through yoga it can
be done in a way that you can handle, that you can cope with and that's the important thing.
e) Touching the Void
Once we get past those thoughts, those patterns, those deep, deep impressions which make the mind our
greatest enemy, then the mind becomes our great friend and we can enter into a state of 'thoughtlessness'.
Now in that state there may be incidental thoughts that come up then you can let them go, you don't
suppress them, you just let them go, push them away, "no I don't want you, go!" And from that point the
mind is clear. But the mind always constantly must have an object of awareness. We have to have a form
around which to mould the mind otherwise we'll go into a void and well get lost somewhere, somewhere
that we don't know about, and you come back and you think where on earth have we been.
f) Transcendence
The mind must have a point, and that's the point between the brows. By concentrating on that power
point you will find the means of entry into your transcendence. It's only through the point that you will
transcend, but you have to enter into that point and know its reality because in every single thing in creation everything has that divine essence as part of its inner being.
In yoga, the real therapy begins with self-awareness. Then only can we make the necessary changes in
our internal environment, without external intervention. This is the only way we can modify our lifestyle
and give it a new direction. The true motivation for change arises within when we realize for ourself what
our body/mind system requires in order to rebalance itself. This self-motivation gives us confidence in
our own ability to heal and to bring the process to completion. Whereas, treatments imposed from outside, are only effective as long as the therapist or therapy is there to intervene.
When we are unaware of our own healing potential, then we are ready to try every new diet that comes
onto the market as the ultimate panacea, only to experience a new frustration. This doesn't mean that diets don't work or that our doctor is not good enough, but that our mental attitude becomes a blockage for
any good effect to take place. However, as we work on ourself through the process of yoga therapy, we
develop our own understanding of what diet is best for our condition or which exercises we should perform. The changes which we make in our behavior, habits and lifestyle, can never be maintained unless
they are supported by the realization of what our real needs, strengths and weaknesses are. This will help
us to develop greater self-confidence, and the changes thus implemented will last lifelong.
Obesity
50
Important Health & Medical Disclaimer

The techniques, ideas, and suggestions in this document are not intended as a substitute for medical advice. Yoga exercises and other forms of exercise can be dangerous, especially if performed without proper
preexercise evaluation, competent instruction and personal supervision from a qualified fitness professional.
Always consult your physician or health care professional before performing any new exercise, exercise
technique or beginning any new diet particularly if you are pregnant, nursing, elderly, or if you have
any chronic or recurring conditions.
Any application of the techniques, ideas, and suggestions in this document is at the readers sole discretion and risk. The editors, authors and or publishers of this report make no warranty of any kind in regard to the contents of this report, including, but not limited to, any implied warranties of merchant
ability or fitness for any particular purpose.
The editors, authors and or publishers of this report are not liable or responsible to any person or entity
for any errors contained in this report, or for any special, incidental, or consequential damage caused or
alleged to be caused directly or indirectly by the information contained within.
Obesity
51

Obesity Editing

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Obesity Editing

Uploaded by

Copyright:

Available Formats

THE OBESITY SOLUTION:

Were 38.2 percent more likely to be overweight or obese

2. Guggulu (Commiphora wightii)

3. Amla / Indian Gooseberry (Emblica officinalis)

Recipes to Remedy Obesity

BEFORE BREAKFAST DRINK

BEFORE BREAKFAST DRINK

Then offer the following prayer to Lord Surya.

Mantra: Om Mitraya Namah

Mantra : Om Ravaye Namah

Mantra : Om Suryaya Namah

Mantra: Om Bhanave Namah

Mantra : Om Khagaye Namah

Mantra : Om Pushne Namah

Mantra: Om Hiranyagarbhaya Namah

Mantra : Om Marichye Namah

Mantra : Om Adityaya Namah

Mantra: Om Savitre Namah

Repeat the process described in the fourth position.

Mantra : Om Arkaya Namah

Mantra: Om Bhaskaraya Namah

Utthanpadasana (Raised Legs Pose):

Lie down on your back with legs together and straight.

High blood pressure

Strengthens the lower back

Chakra Padasana (Leg Rotation):

Lie down on your back with legs together and straight.

Raise both legs together keeping the knees straight.

High blood pressure

Tones the digestive system

Pada Sanchalanasana (Cycling):

Lie down on your back with legs together and straight.

Raise both legs.

Raise both legs together.

High blood pressure

Strengthens abdominal and lower back muscles

Supta Pawanmuktasana (Wind Release Pose):

Lie down on your back with legs together and straight.

High blood pressure

Loosens the spinal vertebra

Lie down on your back with legs together and straight.

Sit in the squatting position.

High blood pressure

Massages the back

Supta Udarakarshanasana (Sleeping Abdominal Stretch Pose):

Lie down on your back with legs together and straight.

Keep the knees and feet together throughout the practice.

Simultaneously turn the head and neck in the opposite direction.

Hold the breath and the position for 3 to 5 seconds.

Keep the shoulders and elbows on the floor throughout.

Repeat on the left side to complete one round.

Recent abdominal surgery

Tones the abdominal muscles and organs

Shava Udarakarshanasana (Universal Spinal Twist):

Lie down on your back with legs together and straight.

Recent abdominal surgery

Relieves tightness and tiredness in the entire back

Naukasana (Boat Pose):

Lie down on your back with legs together and straight.

High blood pressure

Tones the nervous system

This is very useful for asthma, cold and constipation.

Remain composed while exhaling.