APPLICATION OF HATHA

YOG FOR SLIM BODY

GROUP A:

AAKASH
ABHIMANYU
AKHIL
ANANYA
WHAT IS SLIM BODY:
 Slim body means absence of excessive fat and heaviness in a body. We must
say a slim body should be suitable and flexible for all the yogic kriyas and
sādhanā.
 Body composition is the proportion of fat and non-fat mass in our body. A slim
body composition is one that includes a lower percentage of body fat and a
higher percentage of non-fat mass, which includes muscle, bones, and organs.
 Body is composed of two types of mass, body fat, and non-fat mass.
 Body fat: This can be found in muscle tissue, under the skin (subcutaneous
fat), or around organs (visceral fat). Some fat is necessary for overall health.
"Essential fat" helps protect internal organs, stores fuel for energy, and
regulates important body hormones.
 Non-fat mass: This includes bone, water, muscle, organs, and tissues. It may
also be called lean tissue. Non-fat mass tissues are metabolically active,
meaning they burn calories for energy, while body fat does not.
  Yogic concept:
 Modern concept:

 Hath yog offers us the

 In this modern era
wherever you see, most concept of "वपु कृ ष्टत्वम्",
of the people have "लाघवम्" which means
misconception about absence of excessive
slim body everyone goes fat but having a
to gym, fitness club, do proper BMI. Gharenda
not eat sufficiently, samhita and hath yoga
always try to avoid fats, pradipika offers the
forcing their body. They solution of this
usually abuse thier body misconception about
to get into the shape. slim body.
Factors Affecting Body Composition: body composition can also be influenced
by factors you can't control:
 Age: People lose muscle mass as they age if they don't maintain it with
sufficient weight training. This results in a slower metabolism.
 Genes: These play a role in whether you are naturally lean or have a
tendency to retain fat, including where you store it.
 Hormones: These can influence water retention and body composition.
 Sex: Women have more body fat than men as nature's way of preparing for
pregnancy and nursing.
EXTRA FAT: Deposition and
Complications
Human body needs all micronutrients and macronutrients for functioning well.
Human body absorbs them from what they eats so the required amount of fat
should be 25% of daily calories but if we consume more fat and don't burn that so
it congregate beneath skin, around neck, chest, arms, abdomin area, waist,
hips, thighs etc. in the form of adipose tissue.
This extra fat creates an epidemic of uncontrolled blood pressure,
atherosclerosis (hardening of arteries), diabetes, obesity, and heart disease. Many
type of cancers are linked to obesity and over weight. Every major system of our
body feels stress of excess fat.
EXCESS FAT = FAT WE INTAKE - FAT WE BURN
 Slim Body is:
Directly Inversely
proportional proportional
• Metabolism • Apathya āhāra
• Nutritional diet (improper diet)
• • Imabalance dosha
Proper excretion
• Improper digestion
• Firmness
• Stress
• Proper musculature • Lack of physical
• Pratyāhāra exercise
• Proper circulation • Lack of sleep
SWAMI SWATMARAMA SAYS THERE ARE CERTAIN INDICATORS
WHICH CONFIRM THE SUCCESS IN HATHA YOGA, THEY ARE:

“वपुः कॄ शत्वं वदने परसन्नता

नाद-सफु टत्वं नयने सुनिर्मले |
अरोगता बिन्दु-जयो|अग्नि-दीपनं
नाडी-विशुद्धिर्हठ-सिद्धि-लक्ष्हणम” || HYP- 2/78 ||

The characteristics of accomplishment in hatha yog is lightness in body (slimness

of body), luster on the face, clarity of sound, faultless eyes, disease lessness,
control of the secretion of bindu (secreted by agya chakra), illumination of
jathragni, and purification of nādis are all signs of hatha yogī.
Hence, being slim is necessary for a practicioner of hatha yog.
7 TOOLS IN GHARENDA SAMHITA

शोधनं दृढता चैव स्थैर्य धैर्य च लाघवम्।

प्रत्यक्षं च निर्लिप्तं च घटस्य सप्तसाधनम्
Gharenda samhita, shloka 9
There are seven tools are being discussed named rectification, firmness,
stability, patience, lightness, evident and insipidness for cleansing of human
body.
 वपु कॄ शत्वं and लाघवम्
 The body of a yogi should be light - it should not be heavy, it
should not be fat. The fatty body is not considered suitable
for yoga, because it is recognized that disorders occur in a
fatty body. This does not mean that people who are obese
cannot become a yogi. Here normal life is being talked about,
qualities are being talked about. An uncontrolled diet and
mandagni, may be the only reason for fat in the body. An
uncontrolled diet causes disorders within the body. It is
similar to scientific analysis.
Science also shows that the body has a healthy state, when we
pass that healthy state and the body starts to get full of
disorders, then disorders or defects start occurring in the blood,
muscles and neurological system, which furtherly leads to several
diseases. Therefore, it is necessary for the practitioner to lighten
the body at the beginning, until the yoga is perfected. Once yoga
is proven and you go beyond the sensation of the body, then
what is the state of the body doesn't matter. You do not have to
worry about this. That is said in the Patanjali yog sutra as "ततो द्वन्द्व
अनाभिगात"।।
CONCEPT OF HOLISTIC HEALTH:
HEALTH

PROPER DIET YOGIC ABHYASA PROPER REST

CONCEPT OF MITĀHĀRA ACCORDING TO
HATH YOG PRADĪPIKĀ: (HEALTHY DIET)

ु ग्धमधरु ाहारश्चतर्थां
“सस्नि ु शविवर्जित: ।
भज्ु यते शिवसंपर् ीत्यै मिताहार: स उच्यते” ।। HYP/2/60 ।।

Mitāhāra is defined as agreeable and sweet food, leaving one fourth of the
stomach free, and eaten (as an offering to please Shiva). Sweet food means
fresh, pleasant tasting food, not particularly that which has extra sugar. Food
which is disagreeable means that it is either bad tasting, poisonous to the
system or not agreeable to one's metabolism. The stomach should never be
overloaded, it should be half filled with food, one quarter with water and one
quarter with air.
CONCEPT OF MITĀHĀRA ACCORDING TO
GHERANDA SAMHITA :
“मिताहारं विना यस्तु योगारम्भं तु कारयेत् ।
नानारोगो भवेत्तस्यकिञ्चिद्योगो न सिध्यति”॥ [GS- 5/16]
Seeker who does not follow Mitāharā in the time of starting yoga, suffers from many diseases
and he/she can not attain the perfection in yog.

“अत्रेन पूरयेदर्ध तोयेन तु तृतीयकम् ।

उदरस्य तृतीयांशं संरक्षेद्वायुचारणे” || [GS- 5/22]
The sādhak should be contented with half-stomach filled with food, third part should be filled
with water and fourth part should be kept empty for air circulation
Therefore, in attempting to ameliorate or manage
the illumination of jathrāgnī it is frequently
necessary to initially rebalance and strengthen the
primary digestive processes by following the Mitāhār
concept, because if the shakti or vital energy can be
awakened and balanced, then regenerative
precesses are set in motion automatically and self-
healing will spontaneously begin. Activating the
body's inherent healing energy is a fundamental
principle of yogic management.
 YOGIC KRIYĀS & ABHYĀSA:
 SHATKARMĀ
 ĀSANA
 PRĀNĀYĀMA
SHAT KARMA:

“षट्कर्मणा शोधनं च आसनेन भवेदृढम् ।

मुद्रया स्थिरता चैव प्रत्याहारेण धीरता ||
प्राणायामाल्लाघवं च ध्यानात्प्रत्यक्षमात्मनः।
समाधिना निर्लिप्तं च मुक्तिरेव न संशयः” || [GS- 1/10 & 1/11]

Shatkarma gives cleaninsing of the body āsana gives firmness, gestures

gives stability and pratyāhāra gives patience.
Prānāyāma achieves physical elation or lightness, dhyāna introduces us
to self realization, devotion from samadhī and liberation without any
doubt.
DHAUTI: कासश्वासप्लीहकु ष्ठं कफरोगाश् च विंशतिः ।"
धौतिकर्मप्रभावेण प्रयान्त्य् एव न संशयः ॥HYP/2/25॥

As a result of the practice of cleansing process called dhauti, cough

disease, respiratory disorders, spleen disease and 20 types of disease
pertaining to kapha are certainly cured permanently without any doubt.
 JALABASTI: धात्विन्द्रियान्तःकरणप्रसादं"
दधाच् च कान्तिं दहनप्रदीप्तम् ।"
अशेषदोषोपचयं निहन्याद् "
अभ्यस्यमानं जलबस्तिकर्म ॥HYP/2/29॥
The regular practice of cleansing process known as jala bastī
produce agni in a stomach which helps to burn excess fat cells in the
body.

 KAPALBHATI: अथ कपालभातिः"
भस्त्रावल् लोहकारस्य रेचपूरौ ससम्भ्रमौ ।"
कपालभातिर् विख्याता कफदोषविशोषणी ॥36॥
Kapālbhāti (shatkarm) helps to reduce excess kapha.
ĀSANA:

 हठस्य प्रथमाङ्गत्वाद् आसनं पूर्वम् उच्यते ।"

कु र्यात् तद् आसनं स्थैर्यम् आरोग्यं चाङ्गलाघवम् [HYP/1/17]

By virtue of being very first limb of hatha yog, āsana is being

described first off all. Practice of asana bestows stability, healthy
and suppleness of the body limbs.
 How does āsanas helps to burn excessive fat
We all have heared that āsanas helps a lot in maintaining a
slim body.
Mainly back bending āsanas helps to burn excessive
fat of abdomen area. Actually when we do back bend and hold
little bit in an anaerobic way then blood distribution in body to
human skeletal muscle suggest the shifting of prostprandial
hydrocarbons towards skeletal muscle away from tissues which
better explain the abdominal reducing process. Prostprandial
hydrocarbons are main reasons for the congregation of
excessive fat. This extra fat diposits into the sites of adipose
tissue.
Blood flow towards skeletal muscle (during holding)
Prostprandial HC + CO² (during exhalation)
FAT DEPOSITION IN BODY ASANAS

NECK Matsyāsana
Bhujangāsana
Salabhāsana
ushtrāsana

SHOULDER Dhanurasana
Garurāsana
Bhujangāsana
CHEST Matsyāsana
Bhujangāsana
Dhanurāsana
Ushtrāsana

ABDOMEN Mandukāsana
Paschimottānasana
Salabhāsana
Vajrāsana
Dhanurāsana
Matsyendrāsana
Hips Dhanurāsana
Salabhāsana
Bhujangāsana
Ushtrāsana
Utkatāsana

Thighs Utkatāsana
Garurāsana
Paschimottānasana
Vajrāsana
salabhāsana
Arms Bhujangāsana
Dhanurāsana
Gomukhasa a
Vrikshāsna
PRĀNĀYĀMA:
 प्राणायामाल्लाघवं च ध्यानात्प्रत्यक्षमात्मनः।
समाधिना निर्लिप्तं च मुक्तिरेव न संशयः” [GS/1/11]
Prānāyāma achieves physical elation or lightness, dhyana introduces us to self
realization, devotion from samadhī and liberation without any doubt.
Shlok number 11 describes that the practice of prānāyāma helps to lean our
body. By prānāyāma, lightness can be attained, grossness can be reduced. If an
individual practices prānāyāma regularly, he/she can regulate their body temperature
too. Moreover from it prānāyāma also helps to burn excess fat of the body, practicing
prānāyāma generate heat in the body during the awakening of the prānshakti. Due to
this heat body's disorders start burning automatically. The fat burns, melts.
In this way, through prānāyāma, a person reduces his/her excess fat.
Makes your body light.

 प्राणायामैर् एव सर्वे प्रशुष्यन्ति मला इति ।“||HYP/2/38||

All the impurities get totally removed only through the practice of kumbhakas,
SLEEP:
 the Caraka Samhita Sutrasthana says that sleep (“svapn”), along with a healthy
diet (“ahar”) and ethical balanced behavior (”Brahmacharya”) is one of the 3
sub-pillars of life, or “traya upastambah:”
 The sutra continues to explain that with proper regular sleep the body gains
“bala” or physical and mental strength; its immunity is enhanced; complexion
improves; digestive and post-digestive activities are optimal; the mind gets
more balance and nourishment from the physiology ; there is overall
improvement in the assimilation and transformation activities on the cellular
and vibrational levels.
Thank
you...