Loading...

Follow Progressive Yoga on Feedspot

Continue with Google
Continue with Facebook
or

Valid
Progressive Yoga by Progressiveyoga - 2w ago

One of the most common modern day health issue is Obesity. Obesity is a complicated health condition. Carrying too much weight can have a variety of health consequences, like higher risk for diabetes, heart disease, and osteoarthritis. With the rise of fast food joints, home delivery apps and sedentary job and lifestyle this problem is only bound to spread epidemically if not controlled at the earliest.

What is Obesity?

Obesity is a condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health. It is defined by body mass index (BMI) and further evaluated in terms of fat distribution via the waist–hip ratio and total cardiovascular risk factors.

If a person’s bodyweight is at least 20% higher than it should be, he or she is considered obese. If your Body Mass Index (BMI) is between 25 and 29.9 you are considered overweight. If your BMI is 30 or over you are considered obese. The body mass index (BMI) is a statistical measurement derived from your height and weight. Although it is considered to be a useful way to estimate healthy body weight, it does not measure the percentage of body fat. There are other ways like Body fat calipers and DEXA scanning which gives a more accurate measurement.

According to WHO reports:

  • Worldwide obesity has nearly tripled since 1975.
  • In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
  • 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
  • 41 million children under the age of 5 were overweight or obese in 2016.
  • Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
  • Obesity is preventable.

Here is the generally accepted chart for women and men when it comes to body fat percentage:

Women Men
Essential fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 26% plus

HEALTH CONSEQUENCES:
People who have obesity, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following:

  • All-causes of death (mortality)
  • High blood pressure (Hypertension)
  • High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
  • Type 2 diabetes
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Osteoarthritis (a breakdown of cartilage and bone within a joint)
  • Sleep apnea and breathing problems
  • Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
  • Low quality of life
  • Mental illness such as clinical depression, anxiety, and other mental disorders
  • Body pain and difficulty with physical functioning

RISK FACTORS:

Obesity usually results from a combination of causes and contributing factors, including:

  • Your genes may affect the amount of body fat you store, and where that fat is distributed. Genetics may also play a role in how efficiently your body converts food into energy and how your body burns calories during exercise.
  • Family lifestyle.Obesity tends to run in families. If one or both of your parents are obese, your risk of being obese is increased.
  • If you’re not very active, you don’t burn as many calories. With a sedentary lifestyle, you can easily take in more calories every day than you burn through exercise and routine daily activities.
  • Unhealthy diet.A diet that’s high in calories, lacking in fruits and vegetables, full of fast food, and laden with high-calorie beverages and oversized portions contributes to weight gain.
  • Medical problems.In some people, obesity can be traced to a medical cause, such as Prader-Willi syndrome, Cushing’s syndrome and other conditions. Medical problems, such as arthritis, also can lead to decreased activity, which may result in weight gain.
  • Certain medications.Some medications can lead to weight gain if you don’t compensate through diet or activity. These medications include some antidepressants, anti-seizure medications, diabetes medications, antipsychotic medications, steroids and beta blockers.
  • Social and economic issues.Research has linked social and economic factors to obesity. Avoiding obesity is difficult if you don’t have safe areas to exercise or you may not have been taught healthy ways of cooking.
  • Obesity can occur at any age, even in young children. But as you age, hormonal changes and a less active lifestyle increase your risk of obesity.
  • During pregnancy, a woman’s weight necessarily increases. Some women find this weight difficult to lose after the baby is born. This weight gain may contribute to the development of obesity in women.
  • Lack of sleep.Not getting enough sleep or getting too much sleep can cause changes in hormones that increase your appetite. You may also crave foods high in calories and carbohydrates, which can contribute to weight gain.

PREVENTION

  • Exercise regularly.Engaging in physical activity has wider health benefits. For example, it can help prevent and manage more than 20 conditions, such as reducing the risk of type 2 diabetes by 40%. You can do brisk walking, swimming, running, cycling, dancing, competitive sports, circuit training, Yoga and resistance training. It helps in increasing the lean body mass and reduces overall body fat.
  • Follow a healthy eating plan.Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Avoid saturated fat and limit sweets and alcohol.
  • Monitor your weight regularly.People who weigh themselves at least once a week are more successful in keeping off excess pounds.
  • Be consistent.Sticking to your healthy-weight plan during the week, on the weekends, and amidst vacation and holidays as much as possible increases your chances of long-term success.

DIET TIPS:

  • Achieve energy balance and a healthy weight. Go on a calorie deficit(Less Calorie intake than burnt through workout).
  • Shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids.
  • Increase consumption of fruits and vegetables, and legumes, whole grains and nuts.
    Limit the intake of free sugars.
  • Limit salt (sodium) consumption from all sources and ensure that salt is iodized (too much salt in the body leads to water retention).

YOGIC MANAGEMENT:

Yoga works on all aspects of Obesity (physical, emotional and mental). Regular practice of Yoga reduces obesity and makes the body agile, efficient and slim. Yoga is suitable for people of any age group. Yoga helps achieve control over mind and behavior. Yoga is an ancient technique that has always aimed at promoting holistic living through better lifestyle, improved diet various postures known as Asanas. Some of the Yogic techniques are as follows: habits and physical activity. It focuses on controlled breathing through

  1. Ardha Chakrasana: This asana is also known as standing backward bend. It helps tone the muscles of your upper body that includes your arms, shoulders, chest and upper body.
  2. Veerbhadrasana (I, II): Veerbhadrasana is also known as the warriors pose. It helps enhance your valor, body balance and grace. It strengthens and burns fat in your arms, thighs, legs and lower back area.
  3. Naukasana : Nauka asana or boat pose helps reduce fat on your midriff, tones your abdominal muscles and strengthens your back.
  4. Pawanmuktasana : It is also known as the wind releasing pose. It helps in burning cellulose in your thighs, hips and abdominal region.
  5. Bhujangasana: Bhujangasana is also called the cobra pose. It helps in stretching and toning the muscles of your arms, shoulders, buttocks, thighs, back and abdomen. Bhujangasana is the best way to reduce belly fat. It gives a good stretch to your abdominal muscles and helps you attain a flat belly with regular practice.
  6. Paschimottanasana: Paschimottanasana is also known as the forward seated bend. It is a beneficial yoga asana for countering obesity.It helps in reducing fat and toning your abdominal area, pelvic region, thighs, hips and shoulders.
  7. Titliasana: Titli asana is also known as butterfly pose. It strengthens and tones your hip and thigh muscles and joints. It is very effective in reducing the fat around your hips and thigh region.
  8. Parshwakonasana: This asana is also known as side angle stretch. It helps stretch your muscles and helps improve your body shape. It involves all the muscles in your body. It is especially beneficial for reducing fat on your thighs, hips, pelvic and waist area.
  9. Anjaneyasana: This Asana opens up the mid-section of body, lungs and heart. This stance gives the hamstrings, quadriceps, and hips a decent extend, furthermore permits a full scope of movement in the lower body.
  10. Suryanamaskara : Surya Namaskar (Sun salutation) comprises a sequence of 12 yoga postures. Doing at least 12 sets of Sun Salutation, preferably at sunrise, at a fast pace provide a good cardiovascular workout. If done at a slow pace, these postures help tone the muscles and can be relaxing and meditative.

How much calories are you burning in your 30 minute workout?

Weight lifting = 199 calories
Tennis = 232 calories
Basketball = 265 calories
Beach volleyball = 265 calories
Football = 298 calories
Bicycling (14 – 15.9 mph) = 331 calories
Rock climbing = 364 calories
Running (7.5mph) = 414 calories
Surya Namaskar = 417 calories

Yoga does not offer quick weight loss but it will surely help in the longer run. You may not see instant results but slowly you start feeling more lively inside. Eventually, the body will start responding and come back in good shape. Yoga increases flexibility, mobility and strength, calms your mind and promotes holistic fitness. I hope this article was helpful to get you started with your Yoga journey. Good luck !

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Progressive Yoga by Progressiveyoga - 4M ago

The word “vira” is derived from a Sanskrit word meaning “hero” and “asana” meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Sit in vajrasana.
•Keep your knees together, slowly slide your feet apart keeping them hip width apart.
•Your toes pointing the wall behind and buttocks on the floor between your feet.
•Keep your spine straight, pull your shoulders slightly behind.
•Keep your palms on your thighs.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Now get your palms beside your body, sit on your heels and relax in vajrasansa.
BENEFITS:
•It helps in stretching thighs, knees, ankles and feet.
•It helps in relieving leg pains.
•It helps in improving digestion.
•It helps in curing flatulence and bloating.
•It helps in alleviating hypertension and asthma.
CONTRA-INDICATIONS:
•Ankle injuries, Knee injuries, Osteoarthritis of knees.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Progressive Yoga by Progressiveyoga - 4M ago

The word “supta” is derived from a Sanskrit word meaning “reclining”, “pada” meaning “leg”, “angustha” meaning “big toe” and “asana” meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Lie down on your back with your legs together and hands beside your body.
•Now lift your right leg straight at 90 degrees.
•Hold your right toe with your right hand, your left hand is beside your body, palm facing the mat.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Now slowly release your right hand, drop your right leg down and relax in shavasana.
•Repeat it on the opposite side.
BENEFITS:
•It helps in stretching calves, hamstrings and inner thighs.
•It helps in alleviating lower back pain.
•It helps in relieving arthritis in knees and hips.
•It helps in aligning the pelvis.
CONTRA-INDICATIONS:
•Hamstring tear, cervical spondylosis, severe back pain, diarrhoea, pregnancy, menstruation.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Progressive Yoga by Progressiveyoga - 4M ago

The word “baddha” is derived from Sanskrit word meaning “reclining”, “baddha” meaning from “bound”, “kona” meaning “angle” and “asana” meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Sit with your legs straight, spine straight and your hands beside your body.
•Adopt namaskara mudra with your feet, get your feet closer to your hips.
•Slowly lean back, drop your elbows on the mat.
•Bend back drop your hips, upper back and head on the mat, your hands beside your body with your elbows straight.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Now slowly bend your elbows lift your hips up, stretch your legs, lay them straight and relax.
BENEFITS:
•It helps in relaxing the abdominal muscles.
•It helps in lowering blood pressure.
•It helps in relieving stress.
•It helps in increasing overall energy levels.
•It helps in reducing muscle tension.
CONTRA-INDICATIONS:
•Knee injury, Lower back injury, Shoulder injury, Hip injury.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Progressive Yoga by Progressiveyoga - 4M ago

The word “ek” is derived from a Sanskrit word meaning “one”, “pada” meaning “leg”, “koundinya” is named after the Indian sage “Koundinya” and “asana” meaning “posture”.
STEPS TO BE FOLLOWED:
•Come up in mountain pose.
•Now get your right leg forward such that the right foot is infront of the right palm, your right calf muscle infront of your right shoulder and right thigh behind your right arm.
•Now bend your elbows and lift your right foot oof the mat.
•Get your shoulders closer to the mat and lift your left leg off the mat.
•Get your right leg on your right side and both your legs straight.
•Now slowly get your right leg forward, drop your both legs down on the mat, get your right leg back, bend your knees, sit on your heels and relax in shahankasana.
•Repeat it on the opposite side.
BENEFITS:
•It helps in strengthening the shoulders, arms and wrists.
•It helps in toning the core muscles.
•It helps in improving sense of balance and coordination.
•It helps in developing confidence.
•It helps in relieving stress.
CONTRA-INDICATIONS:
•Carpel-Tunnel Syndrome, Lower back injury, Wrist injury.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

The word “eka” is derived from a Sanskrit word meaning “one”, “pada” meaning “foot”, “raja” meaning “king”, “kapota” meaning “pigeon” and “asana” meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Come in mountain, get your right leg forward betwwen your palms.
•Drop your left knee down on the mat and stretch your left leg, your left heel facing the ceiling.
•Push your hips forward and downwards and place your palms on the right thigh.
•Now bend your left knee, get your left foot to your head and hold your left ankle with your hands.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Now slowly release your hands stretch your left leg . get into mountain and relax in makrasana.
BENEFITS:
•It helps in opening up the hips.
•It helps in stretching the thighs, groins.
•It helps in stimulating the abdominal organs.
•It helps in opening up chest and shoulders.
•It helps in relieving urinary problems.
CONTRA-INDICATIONS:
•Knee injury, severe low back pain, ankle injury.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Progressive Yoga by Progressiveyoga - 4M ago

The word “eka” is derived from a Sanskrit word meaning “one”, “pada” meaning “foot”, “raja” meaning “king”, “kapota” meaning “pigeon” and “asana” meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Come in the cat pose.
•Now get your right knee between your palms, your right toe facing your left thigh.
•Get your left leg behind, stretch the left leg, left thigh resting on the mat and your heel facing the ceiling.
•Now keeping your palms beside your right leg, push your hips forwards arching back and drop your neck back.
•Now bend your left knee, get your left foot and place it on your head.
•Hold your left ankle with your hands.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Release your hands, stretch your left leg out, come back to the cat pose and relax in shashankasana.
•Repeat it on the opposite side.
BENEFITS:
•It helps in opening up the hips.
•It helps in stretching the thighs, groins.
•It helps in stimulating the abdominal organs.
•It helps in opening up chest and shoulders.
•It helps in relieving urinary problems.
CONTRA-INDICATIONS:
•Knee injury, severe low back pain, ankle injury.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Progressive Yoga by Progressiveyoga - 4M ago

The word “kapota” is derived from a Sanskrit word meaning “pigeon” and “asana” meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Sit in vajrasana.
•Lift your buttocks of your heels and come up on your knees.
•Your knees slightly narrower than your hips and your spine straight.
•Now place your palms on your heels and slowly start arching back.
•Drop your head on the ground.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Now slowly lift your body up, keep your hands beside your body, sit on your heels and relax.
BENEFITS:
•It helps in stretching the thighs and calf muscles.
•It helps to reduce stiffness in back and hips.
•It helps in opening the hips.
•It helps in calming the mind and body.
•It helps in reducing the effects of chronic disorders.
CONTRA-INDICATIONS:
•Knee injuries, Hip injuries, Bursitis of hip and knee joints.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Progressive Yoga by Progressiveyoga - 4M ago

The word “pasa” is derived from a Sanskrit word meaning “noose”, “tie”, “snare” and “asana” meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Sit with your spine straight and legs together.
•Bend your knees and lift your hips two inches off the mat.
•Press your feet firmly on the mat.
•Now get your right hand to cross it over your left knee, left hand behind your back and interlock the fingers.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Release your hands, sit on your buttocks, stretch your legs and relax.
•Repeat it on the opposite side.
BENEFITS:
•It helps in strengthening the ankles.
•It helps in stretching spine, groins and thighs.
•It helps in opening up the chest and shoulders.
•It helps in stimulating abdominal organs.
•It helps in improving posture.
CONTRA-INDICATIONS:
•Knee injury, lower back injury, herniated disc.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Progressive Yoga by Progressiveyoga - 4M ago

The word “marchiya” is derived from a Sanskrit word meaning “a ray of light” and “asana “meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Sit with your spine straight and legs stretched infront.
•Keep your legs together, your knees straight and toes pointing up towards the ceiling.
•Now bend your right knee and get your right foot closer to your hips.
•Cross your right hand infront of your shin bone and get it behind.
•Take your left hand from behind and hold your left wrist with your right hand.
•Twist towards to your right and turn your head to your right and look at the wall behind.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Now slowly come back to the center, release your hands , stretch your right leg and relax.
•Repeat it on the opposite side.
BENEFITS:
•It helps in stretching the spine, shoulders.
•It helps in opening the chest.
•It helps in calming the brain.
•It helps in improving digestion.
•It helps in stimulating abdominal organs.
CONTRA-INDICATIONS:
•Asthma, Diarrhoea, Knee injuries, Frozen shoulder.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT

Read Full Article

Read for later

Articles marked as Favorite are saved for later viewing.
close
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Separate tags by commas
To access this feature, please upgrade your account.
Start your free month
Free Preview