It is good that you have sought the help of Yoga to bring your body back into shape. While your practices and measure to eliminate excess weight or what you do is important, what you shouldn’t do is just as important.
- Don’t resort to weight reduction pills or powders of any sort and please avoid crash diets. We shall prescribe you a simple diet that is healthy, easy to follow and will deliver the desired results. See a nutritionist or dietician, if you must, but preferably one who knows and practices Yoga.
- Never skip meals. This makes you overeat at other times. So, by all means eat three or even four times a day, but eat light and sparingly.
Program of Yoga for overall weight reduction
This program is designed to achieve the overall desired results. So don’t worry about wanting to reduce only in certain parts of your body. Follow the whole program and you will develop a beautiful, slim figure. This includes a set of Yogasanas (postures), Pranayamas (breathing exercises), Kriyas (cleansing techniques) and Yoga diet. Considering your age and fitness you can do all the Yoga exercises and poses. Start with a few rounds of Surya Namaskar (Sun Salutations) then rest in Shavasana (Corpse pose) for a while, then do some Single Leg and Double Leg Raises, lying flat on your back on your mat. Then get into the following program of asanas (poses) and pranayamas (breathing exercises).
Yoga Exercises
Standing Position
Tadasana (Palm Tree pose)Parvatasana (Mountain pose)Trikonasana (Triangle Pose)Ardha Chakrasana (Half Moon pose)Padangusthasana (Toe to hand pose)Padahastasana (Forehead to knee pose)
Sitting Position
Janu Sirshasana ((Forehead to single knee pose)Paschimottanasana (Forehead to both knees pose)Ushtrasana (Camel pose)Gomukhasana (Cow face pose)Simhasana (Lion pose)Marichyasana (Pose dedicated to the sage Marichi)Ardha Matsyendrasana (Half Lord of the Fish pose)
Supine Position
Purvottanasana (Inclined Plane)Matsyasana (Fish pose)Pawanmuktasana (Wind relieving pose)Navasana (Boat pose)Chakrasana (Wheel pose)Sethu Bandhasana (Bridge formation pose)Halasana (Plough pose)
Prostrate Position
Adho Mukha Svanasana (Downward Dog pose)Bhujangasana (Cobra pose)Dhanurasana (Bow pose)Shalabhasana (Locust pose)
Inverted Position
Viparita Karani (Legs against the wall pose)Sarvangasana (Shoulder Stand)
Balancing Position
Vrikshasana (Tree pose)Garudasana (Eagle pose)
Pranayamas (breathing exercises)
Kapalabhatti (Skull cleansing)Anuloma-Viloma (Alternate Nostril Breathing)Suryabhedana (Right Nostril breathing)
Kriyas (Cleansing techniques)
Jala Neti (Cleansing Nasal passages with water)Sutra Neti (Cleansing Nasal passages with rubber catheter)Vaman Dhauti (Cleansing stomach by vomit water on empty stomach)
Yogic Diet
This is very important, if you wish to get back into shape and develop a healthy, slim and shapely physique. Let your diet be Yogic and Sattvic (pure, light and predominantly vegetarian). This means plenty of raw foods – salads, sprouts and seasonal fruit – vegetable juices, dried fruits and loads of water.
Avoid potatoes, peas, chick peas, grams, peanuts, all non-veg fare, fried, fatty and spicy foods, junk / fast foods, packaged foodstuffs and confectionary products. Also keep away from milk and milk products such as cheeses and butter. But you may have plenty of diluted buttermilk prepared from skimmed milk. Avoid snacking between meals and, as mentioned before, never skip a meal.
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