YOGA OBESITY 3.1 to 3.

3.1 Tadasana Procedure: -

Following are the steps to perform Tadasana: Stand
upright, keeping a distance of 2 inches between your feet.
Inhale and lift your arms in front, levelling up to your
shoulders. Lock the fingers of both hands together and
then slowly rotate your wrist outwards.

Benefits Of Tadasana
 Improving body balance.
 It reduces obesity
 Correcting body posture.

 Adding agility to spine.

 Toning hips and core abdomen.
 May help in increasing height in formative years.
 Stimulating nervous system.
 Regulating digestive and respiratory functions.
 Adding flexibility to thighs, joints, knees, and ankles
Contraindication:
 If you have low blood pressure, you should not do this
asana
 In case of headache, you should avoid this asana
 Individual, who suffering from blood circulation
problems should not perform this asana.

3.3 Procedure of Katichakrasana Standing Spinal Twist

Pose: -
Inhale, then exhale as you twist your waist to the right,
gazing over your right shoulder. Hold this position as you
exhale completely. Inhale, return to the centre, then
exhale while twisting left, looking over your left shoulder.
Maintain this posture with an empty breath.
Benefits of: - Katichakrasana Standing Spinal Twist Pose
 Katichakrasana may improve the flexibility of the
spine and waist. ...
 It may strengthen muscles of the spine, lower
back, and abdomen. ...
 It may reduce stress and enhance mental health.
 It may help manage postural problems. ...
 It may reduce blood pressure.
Contraindications: -
Avoid this pose if you have a spine injury or have
undergone surgery.
You must avoid it with conditions like a slipped disc,
hernia, or sciatica. That is because it can cause further
damage or pain to the spine.
3.4 Procedure of Dhanurasana (Bow Pose): -
Lie down flat on your abdomen. Ensure that your forehead
is placed against the floor and that your legs are close
together. Bend your legs at the knees and bring your feet
up behind you. Stretch your arms backward and grasp
your ankles.

Benefits of: Dhanurasana /Bow Pose: -

• Dhanurasana is a good exercise for joint of the
shoulders, knees, ankles and entire backbone.
• It is beneficial for management of diabetes
mellitus as it massages the liver and pancreas.
• It helps to reduce excess fat around the belly,
waist and hips.
• It strengthens the ligaments, muscles and nerves
in the back, arms, legs, shoulders, neck and
abdomen.
• It stimulates and regulates thyroid and adrenal
glands.
• It helps in reducing backache pain.
It is good for the conditions of hunched back and drooping
shoulders
Contraindications: -
Avoid this pose if you have injury in the joints involved in
this pose, such as the ankles, wrists, toes, shoulders, hips,
knees, or spine.
This pose can worsen your condition by putting too much
stress on these joints.

3.5 Procedure of Matsyasana (Complete Fish Pose)

Keep your forearms firmly on the floor and lift your chest
up by weighing down on your elbows. When your chest is
off the floor, lower your head back till it touches the floor.
Ensure that your elbows, and not your head, bear the
weight of your torso. Breathe evenly as your body is now
an arch.
Benefits of Matsyasana (Fish Pose)
 Relieves the tension in the shoulders and neck- By
opening and stretching the chest, shoulders, and
throat.
 Breathing capacity increases. ...
 Abdominal organs are activated.
 Facilitates better digestion and eases constipation.
 Menstrual pain is reduced.
Contraindications: -
Injury and Surgery: Students suffering from any kind of
injury at the neck, eyes, ears, face, head, shoulders, chest,
ribcage, back, spine, or lower back should avoid this pose.
Students who have undergone any recent abdominal or
shoulder surgery should also refrain from this pose.
3.6 Ushtrasana (Camel Pose): -
1. Stand on the knees. Keep the thighs fully straight.
2. Lean in the backward direction. ...
3. Push the hips in the forward direction. ...
4. Then bend the head and the spine as backward
and as far as possible without straining.
5. Relax the body and the muscles of the back.
Benefits of Ushtrasana (Camel Pose): -
• It is beneficial for people with drooping shoulders
and hunched back.
• It helps to regulate the functions of the endocrine
system especially the thyroid glands.
• It helps to tone-up the entire digestive system as
well as excretory system.
• It makes the spine flexible; loosens up the
vertebra and stimulate spinal nerves.
Contraindications: -
Refrain from performing the camel pose if you have
suffered severe or recent physical damage to your feet,
shoulder, core, thighs, spine, or knees.
You should slowly perform the Ushtrasana steps.
Inadequately performing the steps may cause injuries.

3.7 Suryabedhan Pranayama (Surya Nadi Pranayama)

Sit in a comfortable asana and make Mrigi Mudra. For
Surya Bhedana block your left nostril and inhale through
your right. Then close the right and exhale through the
left. Continue in this manner, inhale right, exhale left, for 1
to 3 minutes.
Surya Bhedana pranayama benefits
 Improved Cardiovascular Health.
 Reduce the obesity
 Activates the sympathetic nervous system.
 Clears Sinuses.
 Aids Weight Loss.
 Awakens Kundalini.
 Helps digestion.
 Purifies blood.
Contraindications: -
Physical Strength and Weak Body/Others: Students with
acidity, stomach and mouth ulcers need to avoid this
practice due to the heat created by it.
Also, students with high blood pressure, migraine, vertigo
and epilepsy need to avoid this practice as it creates a
Vigor that they can't handle.