Obesity Asanas and Pranayamas

Standing postures can be given first but if your student is very overweight be aware that standing postures could put too much pressure on the knees causing strain.

Asanas for Obesity:

1. Nawasanchalanasan (Rowing boat posture)

Row forwards, taking hands to feet in front then pulling back and leaning back so that

head almost touches mat. Forward rowing then reverse rowing. Inhale when moving

forward, exhale when moving back. In reverse rowing exhale forward and inhale

backward.

2. Chakkiliasan (Grinding posture)

--Variant 1: rotate arms clockwise and then anticlockwise as if grinding in a large pestle

and mortar. First small diameter, then increase to medium diameter and then to full

diameter, almost touching ground when you lean back.

3. Shalabhasana (Gross Hopper posture) Be in adhvasana.  Keep both hands under the

thighs with palms facing upwards and lift both the legs upwards.  The chin should touch

the ground.  Do not bend your knees.  Gradually lift your legs over 30, 45, 90 and 180

degrees. A beginner can lift up to 45 degrees.BENEFITS:  Activates liver, intestines,

pancreas, kidneys and lungs.

4. Adanaukasan ( half boat posture, see-saw) Lie on stomach with arms extended

forward and legs extended backwards ( like bow posture but without holding ankles.

- Variant 1: Chalana. Rock back and forth on stomach like a see-saw.

5. Dhanurasana( bow posture). 10 rounds, start with count of 5. First increase rounds

then increase.

- Variant 1: Lie in bekasana and lift the legs holding the ankles with your hands. Lift head

and chest up.  Feet should be together.BENEFITS:  Good for diabetics.CAUTION:

People with lumbar spondilitis should be careful.

-Variant 2: Chalana. Rocking on abdomen in dhanurasana.

Pranayamas for Obesity:

-If the student has weak lungs, strengthen their lungs with 10-15 days practice of Surya Bedi. -Students can sit on a chair with knees wide apart if unable to sit cross legged. -Practice sectional breathing in between each round of Bastrika and Kapalbathi. -Students may experience stomach cramps initially so should practice gently, after 3 or 4 days this should subside. - Can be practiced by cancer patients even at an advanced stage. It helps to pump oxygen into the cells. Leave a 6 month gap after surgery before practicing.-Good for women recovering from historectomy. Leave a 6 month gap after surgery before practicing.

1. Sheetkrama Bastrika: Rapid inhalation and exhalation beating the abdomen in and out. In this bastrika the whole trunk moves with the force of the pull and push motion. Start with 5 rounds then increase to 10/ 15/ 20 rounds.

2. Sheetkrama Kapalabhathi: a)Rapid exhalation with left side, right side, and center part of abdomen pulling in separately. b)Rapid exhalation beating abdomen straight inside. Start with 5 rounds then increase to 10/ 15/ 20 rounds. Each round lasts one minute. By the end they should be experiencing vibrations in head and body.

3. Agnisar: Stand straight. Inhale and in exhalation bend trunk forward then hold the breath after exhalation. Beat the stomach rapidly in and out until you need to inhale. Perform around 15 to 20 in each round making total 10 rounds. 10 rounds minimum for obesity. Can go up to 40 rounds. Not to be practiced by pregnant women or women with a contraceptive coil. Can be practiced during menstruation but better not if it feels painful.