Yoga for Obesity
Obesity is the term used to define an excessive amount of body fat or adipose tissues with a
lean body mass. Yoga can play an important role in regulating the amount of fat in the body as it
affects internal organs, the endocrine glands, the heart as well as the brain. Thus the yoga
techniques can be practiced effectively to reduce the weight and achieve healthy conditions.
Let us find out what are the best yoga poses to reduce obesity.
1. Paschimottanasana (or Seated Forward Bend pose) – In addition to controlling obesity,
the yoga helps to soothe headaches and anxiety and reduces fatigue, improves digestion and
stimulates the internal organs. It also stretches the spine, shoulders, and hamstrings.
You have to start by sitting on the floor with the legs straight in front of you and press actively
through the heels.
Lift the top of the sternum or the breastbone toward the ceiling as the top thigh descends.
The inner grins need to be drawn deep into the pelvis or the hips.
With an inhale, keep the front torso long and lean forward from the hip joints. If it is
possible, you should take the sides of the feet with the hands or strap around the foot
With each inhalation, you need to lift and lengthen the front torso slightly and exhale a
little more into the forward bend.
2. Paripurna Navasana (or Boat pose) – It targets the fat tissues and helps relieve stress.
Digestion is improved along with the strengthening of the hip flexors, abdomen and the spine.
The kidneys are stimulated, so are the thyroid, the prostate glands and the intestines.
Start by sitting on the floor with the legs straight in front of you.
Press the hands on the floor a little behind the hips and the lift through the top of the
sternum and lean back just a little. You need to make sure that the back doesn’t round
You need to continue to lengthen the front of the torso.
Exhale and bend the knees and lift the feet off the floor with the thighs angled between
45-50 degrees relative to the floor.
Straighten the knees slightly if possible.
The arms should be stretched alongside the legs, parallel to each other.
The shoulder blades should be spread across the back.
The lower belly should be firm but not hard, trying to keeping it relatively flat.
3. Virabhadrasana (or Warrior pose) – The yoga strengthens the legs and ankles, stimulates
the abdominal organs, increases stamina and relieves backaches. It also helps flat feet and
stretches the chest and lungs.
Stand in the mountain pose and with an exhalation, step your feet about 4 feet apart.
Raise the arms parallel to the floor and reach out to the sides with the shoulder blades
You should turn the right foot slightly to the right and the left one to the left.
The thighs should be firmed and the left thigh should be outward so that the centre of the
left knee cap is in line with the centre of the left ankle.
With each exhale, anchor the movement of the left knee by strengthening the right one
and pressing it to the floor.
The arms should be stretched away from the shoulder blades parallel to the floor.
4. Purvottanasana (or Upward Plank pose) – The yoga stretches the shoulder, chest and front
ankles and strengthens the arms, wrists and legs.
Start by sitting with the hands far away behind the hips.
The fingers should be pointed downwards.
Bend the knees and let the feet be on the floor, heels away from the buttocks.
Press the inner feet and hands against the floor when you exhale and lift the hips until
you attain a reverse ‘tabletop’ position.
Without losing height, straighten the legs one at a time.
Lift the hips higher without hardening the buttocks.
Press the shoulder blades against the back.
Let the head drop back.
These yogas are the best suited to help you get around your obese situation.