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Balancing Weight With Yoga

Weight gets out of control due to careless daily life style and uncontrolled eating and drinking. By understanding and knowing how much protein, vitamins, minerals, elements and liquids are essential for our body in daily diet, the weight certainly can remain balanced. Therefore, instead of taking medicines, take regular controlled diet with awareness and practice Yogasanas, Pranayama to balance the weight properly and proportionately.You can maintain your body weight with the following Pranayamas & Yogasanas.


OMKAR PRANYAMA

SITTING POSTURE

Sit in a steady and comfortable posture. Keep your spine and head erect. You can keep your hands on the knees in Gyan Mudra Posture (join the tips of the index fingers to the tips of the thumbs while keeping the other fingers extended & loose). Close your eyes gently. Relax all the muscles. To start with, inhale slowly and deeply through the nose, open the lips and start chanting O slowly but loudly. Close your lips completely and pronounce M. In this pranayama AU (O) is prolong and M is short. Repeat it 21 times.

BHRAMARI PRANAYAMA

Inhale slowly and deeply through the nose. Keep the lips closed and start humming loudly & smoothly like a black bee through the throat. One has to make a sound from the throat via the nose. Repeat it 21 times.

SHEETALI PRANAYAMA

Open your mouth & stretch your tongue outside the lips. Fold the tongue like a pipe from both the sides. Inhale gently, not forcefully, through the folded tongue with open eyes (good for eyes) with the hissing sound & feel the coolness at the back of the throat. Then take the tongue inside your mouth and close the lips firmly. Hold the breath as long as possible with closed eyes. Very – very slowly exhale through the nose without opening your mouth. This is one round. Do 15-20 rounds.

SHEETKARI PRANAYAMA

Sheetkari is a variation of Sheetali Pranayama. Those people who cannot fold the tongue can do Sheetkari Pranayama. Open the lips & fold the tongue inward towards the throat.Touch the tip of the tongue against the upper palate. Keep the upper and lower teeth together.Inhale deeply & gently through the teeth with open eyes with a sound like (si-si-si) & feel the coolness at the back of the throat.Then keep the lips closed & relax the tongue.Hold the breath as long as you can, with closed eyes.Slowly – slowly exhale through the nose without opening the mouth This is one round. Do 15-20 rounds.

BHUJANGASANA

  • Lie face down on the abdomen on the mat with legs straight, feet together, toes facing outside and forehead on the floor.
  • Place your hands directly under the chest; your thumbs should touch the nipples. Relax the whole body.
  • Inhale, slowly lift your head up, chest up & take your head far back. Slowly come back while exhaling to the starting position.
  • See that the arms remain half bent at the elbows. Do 5-10 times depending upon the body condition. In between whenever you want, you can take rest.


SHALABHASANA
  • Lie face down on the abdomen on the mat with legs straight, feet together, toes facing outside and chin on the floor.
  • Place your palms under your thighs( wrist watch, bangles etc should be taken off).
  • Inhale; raise your right leg off the floor as high as possible. When done, exhale and bring the leg back down to the starting position. Do the same with the other side. Do 3 times each side. Relax. This Asana can be done with both the legs together as well.


DHANURASANA


  • Lie face down on the abdomen on the mat with legs straight.
  • Bend the knees from behind, extend the arms backwards & hold the ankles.
  • Place the forehead on the floor.
  • Inhale; raise your body from both sides as high as possible by keeping the knees & feet apart as much as the distance between the shoulders.
  • Bend the head backward as much as you can with ease.
  • Hold it as long as you feel comfortable.
  • Exhale & come back in the starting position. Do 3-5 times depending upon the body condition. In between whenever you want, you can take rest.


USEFUL SUGGESTIONS TO MAINTAIN WEIGHT

  • Make a clear decision about how much body weight is to be maintained.
  • Drink as much water as you can. Avoid any kind of aerated water, drinks or alcohol totally.
  • Make a habit of taking diet which is nutritive and take the diet which does not increase weight.
  • If you have the habit of eating every now and then, eat low calorie food like salads & fruits. Eat from a small plate. Keep the bowls of small size.
  • Avoid second or third servings while taking meals.
  • When there is an offer of eating or drinking anything, do neck exercise. Move your head from left to right and from right to left as if you are saying "No".
  • If, knowingly or unknowingly mistake occurs in dietary restriction, don't feel sorry about it but take care not to make the mistake again and again.


Courtesy: Dr. Rita Khanna
Aum Shanti

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