Yoga for Obesity

Surya Namaskar

Stand tall and face east, where the sun emerges. Keep feet and knees aligned. Maintain a steady breathing rhythm. Place folded arms with palms together at chest level, and take a deep breath. Stretch by extending your arms overhead and leaning back. Exhale, bend at the waist and reach palms to the floor. Straighten your arms, bend forward, and touch your forehead to your knees. Inhale and extend your right leg back, squatting on your left foot. Place your right knee down and lift your chin. Extend your left leg back to create a plank, while your arms support your body. Exhale, bend legs, lower knees and chest to floor, maintain raised abdomen and hips. Rest your forehead on the ground softly. Inhale deeply and arch your back like a cobra. Rest your palms and elbows on the floor, keeping your lower body down. Exhale and form an inverted “V” shape with your body, keeping your head down. Inhale while stepping forward with your right leg, lifting your head. Exhale and move your left leg forward, positioning your left foot between your hands. Lower your forehead to your knees and let your neck relax. Inhale and slowly stretch your body, reaching your arms overhead and pointing your fingers upwards. Carefully arch your back and gently bend your arms. Exhale deeply, lift your upper body and arms, lower your arms with palms facing down, and then relax and return to the initial position.

Setu Bandhasana

Lie down on your back, bending your knees and placing your feet on the mat. Keep your feet hip-distance apart and try to slide them as close to your glutes as possible. Place your arms next to your body, palms facing down. Lift your hips by pressing down through your feet, starting from the pubic bone instead of the navel. Lower your upper arms and interlock your hands behind your back, with your pinkie fingers pressing against the mat. Stretch out your collarbones and move your shoulders towards your back. Ensure that you continue to press down firmly on your heels and draw your thighs toward each other, keeping them at a hip distance. Lengthen your spine by reaching your thighs towards your knees. Exhale and lower yourself to the mat as you release your hands to finish.

Naukasana

This seated yoga pose can reduce belly fat, improve digestion, enhance blood circulation, strengthen abdominal muscles, and regulate lung, pancreas, and liver function. Rest on your back, ensuring that your feet are together and your arms are alongside you. Inhale deeply and then, as you exhale, raise your chest and feet off the ground, extending your arms towards your feet. Ensure that your eyes, fingers, and toes are in proper alignment. Notice the pressure in your naval region as your abdominal muscles tighten. Continue taking deep and effortless breaths as you hold the position. Lower yourself back to the ground and relax as you exhale.

Dhanurasana

To begin Dhanurasana, lie down with your feet spread wide and your toes pointing outwards. Position yourself on your stomach, facing down, and keep your arms near your body. Relax your spine by stretching your legs and taking deep breaths. As you exhale, bend your knees and bring your legs and feet close to your lower back comfortably. With your left hand, hold your left foot, then slowly extend your arms backwards and keep your right foot. Pull your legs up by lifting your knees off the ground and your chest up off the ground at the same time, so that your hands and arms resemble bowstrings. Raise your head slowly and tuck it as far back as you can to support your weight on your abdomen rather than your ribs or pelvic bones resting on the ground. When lifting, try not to combine your legs at the knees since this could limit the height of the rise. After you’ve fully extended your upper body, bend your ankles, knees, and thighs. Stay in the bow position for a few minutes, and then gradually come back to the starting position.