Himalayan Yoga Academy

Education & research Foundation


22 Sep 2019 HYN Himalayan Yoga Academy

Yoga for Obesity

Intro: Obesity

Obesity is the most common  nutritional or the metabolic disorder. Obesity is a condition in which excess body fat accumulate to such an extent that health may be negatively affected. Obesity is commonly defined by body mass index(BMI). BMI of 30 kg/m2 or higher is considered as obese. Body mass measurement criteria which compares weight & Height of the person to categories him/her as overweight, pre obese or obese.


Obesity, in absolute terms, is an increase of body adipose tissue( fat tissue) mass. Obesity is considered as chronic disease, like high blood pressure or diabetes. The foods we eat every day contribute to our well-being. Foods provide us with then 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 stores in our bodies. If we overeat regularly, we gain weight, and if we continue to gain weight, we may become obese.


A combination of excessive  calorie consumption and a sedentary lifestyle are the primary causes of obesity. In minority of cases, increased food consumption can be attributed by 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:


Comsumption of high calorie and low –fibre diet

Sedentary Lifestyle:

A sendetary lifestyle plays a significant role in obesity.

Medical and psychiatric illness:

Certain physical and mental illnesses and the pharmaceutical  substances used to treat themcan increase the risk of obesity.


People of high socio-economic group are more prone to obesity.

Endocrine Factors:

Due to certain hormonal imbalance conditions like in Hypothyroidism, Cushing Syndrome etc


The persons whose rate of metabolism is low are at higher risk of obesity.

Water rentention:

Too much consumption of tea, coffee , aerated drinks, soda soft drinks alcoholic drinks results in deposition of fluid in the body tissues and causes increase in weight.

Yogic Management of Obesity

  1. Om chanting and prayer
  2. Shodhana Kriya : Kapalbhati, Kunjal , Agnisara, Nauli
  3. Suryanamaskara
  4. Sukshma Vyayama: Selected Practices of Sukshma Vyayama: Udarasakti-vikasaka(2,3,4,6,7,8,9)
  5. Yogasanas: Tadasana, Katichakrasana, urdhwa, Hastottanasana, Dhanurasana, Uttan Padasana, Paschimotanasana, Asdha Matsyendrasana, Ushtrasana, Mandukasana, Shavasana
  6. Pranayama: Nadisodhana, Suryabhedi, Pranayama, Bhramari, Sitali and Bhastrika
  7. Special Practice: Yoga Nidra
  8. Dhyana : Om Chanting, Om meditation
  9. Yama and Niyama

Dietary Management

Prevention from 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.
  • Do not keep nibbling between meals. Eat Slowly and chew the food properly
  • Avoid drinking alcohol and smoking
  • Encourage breast feeding to children as who gets proper breast milk has less probability of getting obesity
  • Physical  Activity
  • Have control over carbohydrate intake

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