ACKNOWLEDGEMENT

The satisfaction that accompanies the successful completion of any task would
be incomplete without the mention of the people whose ceaseless cooperation
made it possible, whose constant guidance and encouragement crown all efforts
of success. The project wouldn't have been feasible without the proper and
rigorous guidance of our Yoga teacher Mr. Kamlesh Pant who guided me
throughout this project in every way possible.

I would also like to express my thanks to my parents and friends for providing a
helpful hand to this project. Their valuable guidance, encouragement, support
and supervision all through this project are responsible for attaining this
present form.
 CERTIFICATE
It is thereby to certify that the original and genuine work regarding the project
titled “Yoga for Obesity" has been carried out to investigate about
the project matter and the related data collection.

Project work has been completed solely, sincerely, satisfactorily and with full
efforts by Divyanshu Giri Raj of class 12 D of Inspiration Sr. Sec. School, towards
Yoga practical examination: CBSE (2024-2025).

Internal Examiner External Examiner

INSPIRATION SR. SEC. SCHOOL

Kathgodam , Haldwani
Affiliated to CBSE, New Delhi

Affiliation No. 3530127

YOGA PROJECT FILE

On

“ YOGA FOR OBESITY “

Session : 2024-25

Submitted By : Submitted To :

Divyanshu Giri Raj Mr. Kamlesh Pant

 OBESITY
Obesity is one of the most common nutritional or the metabolic disorder. Obesity
is a condition in which excess body fat accumulates to such an extent that health
may be negatively affected. Obesity is commonly defined by body mass index
(BMI). BMI of 30 kg/m³ or higher is considered as obese. This distinguishes it
from being overweight as defined by a BMI of 25 kg/m² or higher. Body mass
index is a measurment criteria which compares weight & height of the person to
categorise him/her as over weight, pre obese or obese.

BMI = weight (in kg)

height (in metre)

Obesity, in absolute terms, is an increase of body adipose tissue (fat tissue) mass.
Obesity is considered as chronic (long-term) disease, like high blood pressure or
diabetes. The foods we eat every day contribute to our well- being. Foods provide
us with the nutrients we need for healthy bodies and the calories we need for
energy. If we eat too much, however, the extra food turns to fat and is stored in
our bodies. If we overeat regularly, we gain weight, and if we continue to gain
weight, we may become obese.

The excessive fat accumulation can be measured through the following means:
• Skin fold measurements
• Various body circumferences, particularly the ratio of the waist to hip
circumference
 Causes
A combination of excessive calorie consumption and a sedentary lifestyle are the
primary causes of obesity. In a minority of cases, increased food consumption can
be attributed to genetic, medical or psychiatric illness. Excess fat accumulation
may be due to imbalance between the energy intake and energy expenditure.
There are no specific causes as such but factors influencing are:
Diet :
• Consumption of High calorie and low-fibre diet.
Sedentary lifestyle :
• A sedentary lifestyle plays a significant role in obesity.
Medical and Psychiatric illness :
• Certain physical and mental illnesses and the pharmaceutical
substances used to treat them can increase the risk of obesity.
Socio-economic :
• People of high socio-economic group are more prone to obesity.
Hereditary :
• The obesity may inherit from parents to child.
Endocrine factors :
• Due to certain hormonal imbalance conditions like in Hypothyroidism,
Cushing Syndrome etc.
Metabolism :
• The persons whose rate of metabolism is low are at higher risk of becoming
obese.
Early malnutrition :
• Malnutrition in early life is believed to play a role in the rising rates of
obesity in the developing world. Endocrine changes that occur during
periods of malnutrition may promote the storage of fat, once more calories
becoming available.
Gut Flora :
• There is an indication that gut flora in obese and lean individuals can
affect the individuals' metabolic potential. This apparent alteration of
the metabolic potential is believed to confer a greater capacity to harvest
energy contributing to obesity
Psychological factors :
• Worry, anxiety, fear, feeling of loneliness, dissociation and frustrationmay
stimulate the person to overeat.
Water retention :
• Too much consumption of tea, coffee, aerated drinks, soda, soft drink
alcoholic drinks result in deposition of fluid in the body tissues and causes
increase in weight.
 Complications
Obesity particularly the central
obesity, increases the risk for a
number of conditions:
▪ Diabetes Millitus
▪ Hypertension (high blood
pressure)
▪ Coronary artery disease :
Due to the formation of Atherosclerotic plaques in the coronary artery.
▪ Cerebro-vascular stroke :
Not directly linked with obesity but with hypertension
▪ Cholelithiasis (Gall Bladder Stone) :
Six times more prevalent in obese subjects than in lean subjects.
▪ Hypoventilation syndrome :
A collection of respiratory abnormalities in very obese persons.
▪ Osteo-arthritis :
It is marked adiposity which predisposes to the development of degenerative
joint disease.
▪ Cancers (endometrial, breast and colon)
▪ Dyslipidemia (High total cholesterol or high levels of triglycerides)
▪ Sleep apnea
▪ Gynecological problems (abnormal menses, infertility)
Yogic Management of Obesity
➢ Om chanting and Prayer
➢ Shodhana Kriyas : Kapalabhati, Kunjal, Agnisara, Nauli
➢ Suryanamaskar
➢ Sukshma Vyayama : Selected practices of Sukshma Vyayama: Udara-sakti-
Vikasaka (2, 3, 4, 6, 7, 8, 9) (Developing the Abdominal Muscles).

➢ Yogasanas : Tadasana, Katichakrasana, Urdhwa Hastottanasana,

Pawanamuktasana, Sarvangasana, Matsyasana, Halasana, Bhujangasana,
Dhanurasana, Uttan Padasana, Paschimottanasana, Ardha Matsyendrasana,
Ushtrasana, Mandukasana, Shavasana.
➢ Pranayama : Nadishodhana, Suryabhedi Pranayama, Bhramari, Sitali,
Bhastrika.

➢ Special Practice : Yoga Nidra

➢ Dhyana (Meditation) : Om Chanting, Om Meditation
➢ Yama and Niyama : This will help to have a controlled behavior and would
help to pacify the wandering mind and in turn help to have control over the
eating and other habits of a person.

YOGIC DIET
 Dietary Management
The Yogic diet, popularly known as Satvic diet is the most preferred diet in obese
condition. Satvic diet contains more of fresh fruits and vegetables in its natural
form, soup etc. Rajasik foods like fried food items, spicy foods, soft drinks and
beverages, fast foods etc, should be limited. Tamasik foods like non-vegetarian
food items; alcoholic drinks etc. must be avoided.

PREVENTION OF OBESITY
❖ Have regular meals at fixed interval.
❖ Do not read or watch television while eating.
❖ Try to keep healthy snacks at home like fruits, vegetables and sprouts
instead of
❖ cakes, biscuits, fried snacks and other fast foods.
❖ Do not keep nibbling between meals; eat slowly and chew the food properly.
❖ Avoid drinking of alcohol and smoking.
❖ Encourage breast feeding as the child who gets proper breast feeding is less
likely
❖ to develop obesity in the later age.
❖ Have control over Carbohydrate intake.
❖ Physical activity.
 HEALTHWISE (FOR CHILDREN)

At Home:
• Don't skip meals; Eat at fixed intervals.
• Don't snack throughout the day.
• Munch fruit whenever feel hungry.
• Limit time on watching television or playing video games, its better to play
some
• outdoor games.
• Play any sport for at least 10 minutes without stopping.

At School:
• Carry home-cooked food in a lunch box and finish it all.
• Avoid junk food from the school canteen and vendors outside
• Don't bunk the physical education class; play vigorously.
• Don't overeat or skip meals during exams.

When eating out:

• Opt for a salad as a starter.
• Choose water, low fat milk, lassi, tender coconut water etc. instead of a soda.
• Opt for steamed, baked, grilled or roasted dishes rather than fried food.
• Order small meals instead of large combos.