YOGA TREATMENT FOR OBESITY

Diet recommended to lose weight

Eat Less Fat and Sugar.
This will help you cut calories. Fried foods and fatty desserts can quickly use up a day's calories. And these foods
may not provide the other nutrients you need.
 
• Early morning
Juice of half a lemon mixed in a glass of warm water and a teaspoon of honey.
• Breakfast
Wheat or Mung bean sprouts and a cup of skimmed milk.
•  Midmorning
A glass of orange, pineapple or carrot juice.
• Lunch
o Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. Steamed or boiled vegetables.
o Whole grain bread or whole wheat chapatis (Indian bread) and a glass of buttermilk.
o Roasted cumin seeds, green coriander leaves, a little salt and some grated ginger mixed in the buttermilk.

 
•  Mid-afternoon
o Coconut water
o  Dry fruits
o  Lemon tea
o  Fresh vegetable soup
 
•  Dinner
o Whole grain bread or chapatis
o Steamed vegetables
o Seasonal fruits except banana and apple.
 Diet recommended to lose weight Cntd..
Note
Avoid This,
Overeating.
Eating faster without chewing food properly.
Retire soon after dinner. Know more about Diet.
 
Tips for weight lose
Following tips help to find best loss program weight
 Before Signing Up for a Weight-Loss Program, ask Questions
Does the Company:
•  Explain all costs?
•  Explain possible health risks from fast, quick(rapid) weight loss?
•  Include weight control over a long time?
•  Have proof of success, not just praise by other people?
•  Give a clear, truthful statement of how you're going to lose weight, including how much and how fast?
•  Teach how to eat healthfully and exercise more?
 Hunger and Thirst control by yoga asana and pranayama ?
 Yes.  Hunger, thirst, sleep, behavior, thoughts can be control by Yogasanas and Pranayama.
 Bhujangasana reduces hunger
 Shalabhasana increases hunger
 By practicing both these one after the other hunger can be equipoise.
 Practicing Shitali and Shitkari Pranayama, One can live with least consumption of food, water and sleep.
 Many a times the glands are sluggish in our body. These sluggish glands are stimulated by yoga asana to increase their hormonal
secretions. Especially the thyroid gland pays important role in our weight because it affects body metabolism.
 In asanas like the shoulder stand and the fish posture thyroid gland is stimulated.  It also increases Fat metabolism so the fat is
burnt and energy results in to better muscle tone and a higher vitality level.
 Pranayama increases the oxygen intake to the body cells, including the fat cells. This causes increased oxidation or burning up of
fat cells. Yogic exercises induce more continuous and deeper breathing which gradually burns, sometimes forcefully, many of the
calories already ingested.
 The relaxation and meditation aspect of Yoga has a broad spectrum.  Regular practice of meditation improves concentration and
willpower. Meditation also may help stimulate insight into the unconscious motivators of your eating behavior. So the yogic
practices reduce anxiety tend to reduce anxious eating. When under nervous strain we tend to gulp our food without attaining
much genuine satisfaction.
 The weight you gain will be healthy firm tissue, not fat. That is, yoga will tend to produce the ideal weight for you. This is due to
yoga's effect of 'normalizing' glandular activity.
Yoga Treatment for Obesity
Initially do not try to do too many asana, proceed gradually and regularly.
 
During first week
EkpadaUttansana
UtthanPadasana
Shitali and Shitkari Pranayama
Rest in Shavasana
 
Second week
 
Continue with first week asana and
Bhujangasana
Salabhasana
Rest in Shavasana
 
Third week
Continue with second week asana and
Santulansana
Pavanamuktasana
 
Fourth week
Continue with third week asana and
Dhanurasana
Paschimothansana
 
Fifth week
Continue with fourth week asana and
Supta-Vajrasana 
Ardha Matsyendrasana 
Surya Namaskara
 
Beside the above mentioned asana and pranayama practice of yoga nidra, concentration and meditation gives the best result.
DURING FIRST WEEK
 Ekpada Uttan Asana One-Legged Raised Pose
Position of Readiness 
Lie down on your back. Keep the whole body loose and in a straight position. Breathe deeply and slowly through the nostrils.
 
Steps
(i)Stretch out the toes of any one leg and make it hard and tight all along. Keep the other leg loose.
(ii) When the leg has been tightened, start inhaling and raising it upward towards the sky. Inhale and raise the leg slowly, so that
it should take about eight seconds to bring it upward in a perpendicular position. While lifting the leg upwards do not twist or
turn the other parts of the body. Let the whole body remain on the floor. Lift the leg only as high as it can go comfortably. Do
not give excessive strain in pushing the leg upwards.
 (iii) When the leg has been brought up to a maximum height, hold the breath and keep the leg firmly in standing position. Retain
the breath for six seconds only. During this stage of retention see that your body is straight; the lifted leg is quite tight, palms are
down on the floor; and you are looking upwards.
 (iv) After, holding the breath for six seconds, start exhaling and lowering the leg towards the floor. It should take about eight
seconds to complete exhalation. The leg should remain hard and tight while it is brought down. When the leg comes to the floor,
the round of Ekpada Uttan Asana is completed.
(v) Now rest for six to eight seconds. After the resting time is over, start with the other leg by following the same process.

Daily Practice
Begin with four rounds. Do it alternately. Gradually increase 10 six rounds,
 
Benefits
It is easy to do and hence recommended to all practitioners of yoga.
This asana has corrective, curative and strengthening effects on  the disorder of stomach and intestine including wind troubles
and gastric conditions of the digestive system. It brings flexibility body joints specially hip joints.
It is a highly beneficial for asthmatics though, During retention the air penetrates the bronchioles and activates their linings in a
mild way. As a result of this inner activation, its power is increased and its health is restored.
It tones up the muscles of the sex-glands and enhances their potency. For women it has a curative effect on menstrual disorders.
 Utthan Pada Asana Raised-feet Posture
In Utthan Pada Asana, both the legs are lifted upwards. This asana gives excessive strain to the spine. In case of any spinal
injury this asana can be practiced by lifting one leg at a time. 

Position of Readiness
Lie dawn on your back on the floor. Keep the palm down and near to the body. Bring the heels and toes together and keep
them loose. Make the whole body straight and look towards ceiling. Breath normally. 

Steps
Inhale slowly but deeply through both the nostrils.
Stretch out both your toes as much as you can.
Now holding your breathe lift both the legs up about 10 to 12 inches high from the floor. Retain for about 5 seconds. 
Exhale slowly and begin lowering the legs simultaneously.  Complete exhaling by the time your legs are brought back to the
floor.
 
Daily practice
Don’t more than five times a day.
  
Note
People who have had spinal injury can do the asana by lifting each leg alternatively. Do two rounds with each leg.
Reason for the precaution is that Utthan Pada Asana brings great strain on the whole of spine and also rest of body.
 
Benefits
This asana exercises all the abdominal muscles, both internally and externally removing constipation, indigestion and gas
trouble.
It corrects the disorder of pancreas.
Strengthens the spinal cord and corrects disorders of the back. Takes away the extra weight of abdominal areas and has great
curative and corrective effects on troubles in the waist, buttocks and hip-joints.
 Shitali Pranayama
Shitali means cooling. It is a pranayama which cools whole the body. In this pranayama, air is inhaled though the mouth in slowly
and constantly and exhaled though both the nostril in the same way. This cools the whole body and at the same time relaxes the
central nervous system.

Method for Shitali Pranayama :

Sit in the Padmasana, Siddhasana or Vajrasana. Protruding the tongue roll it along the sides so that it takes the shape of blowpipe.
Now suck in the air and retain it inside your lungs as long as possible. Ultimately exhale the breath through both the nostrils.

Benefits of  Shitali Pranayama :

It has great energizing, soothing, relaxing and cooling effects on all the nerve channels and on the whole body.
The Pranayama purifies the blood expelling the toxins
Diseases like tumor, jaundice, skin diseases, fever are cured, and it also corrects indigestion and constipation.
It quenches the thirst. Hence if  one feels thirsty and hungry at a place where water and food are not available, this pranayama
satisfies both thrust and hunger.
With regular practice of this you may become immune to the snakebite and Scorpio’s stings.
For the people who lose temper easily and get excited quickly this Pranayama is highly beneficial.
With this Pranayama uncontrolled growth of placenta, liver, spleen and disease like gangrene, leprosy etc. are corrected.
Since this pranayama has great cooling effects on the system it may possible some practitioners may catch cold or get sore throat by
practicing it. In this case they are advised to gargle with hot saline water.
 Sitkari Pranayama
Sitkari and shitali do give same benefit.

Method Sitkari Pranayama :

Sit in Padmasana or Siddhasana and roll the tongue upward in such a way that it’s tip touches the upper palate and it’s mid part
touches the lip. Now suck in the air with an audible. Si..S-..Si.. sound. Then retain the breath as long as possible. Ultimately exhale
the breath through both the nostrils.
 
Benefits of Sitkari Pranayama :
The practice enhances the beauty of the practitioner and vigor of his body. It removes hunger, thirst, indolence and sleep..
It prevents the bile from increasing.
Hardness of the tonsils is also removed by it.
With regular practice of the Pranayama the mental and physical powers of the performer increase.
It makes you invincible.
SECOND
Bhujanga Asana
Cobra Posture
 
  
 
Bhujanga means Cobra. Bhujanga Asana is always practiced as the first in a series of backward bending movements. In this asana the spine is arched backward gently promoting flexibility.
  
Position of readiness

Lie straight on your stomach, keeping the palms on the floor below the shoulder blades and the elbows touching the middle part of the body. Keep the heels together and toes flat on the floor. Breathe normally.
 
Steps
Bend the head and neck backward.
Inhaling slowly, raise the head and chest, above the naval area, upwards. Tighten the legs allover from the waist down to the toes.
Retain your breathe and hold in the same position for about 6 to 8 seconds.
Exhale and simultaneously lower the head towards the floor. Relax your body and rest with your right or left cheek on the floor for about 6 seconds. Now you have completed one round of bhujanga asana.
 
Daily practice

Start with three rounds on the first day and increase to a maximum of four rounds. Benefits :
Bhujanga asana activates and energizes the upper areas of the body like the chest, shoulders, neck, face and head, giving a youthful appearance and the abdominal area, because of this activation, the pancreas, liver
and other organs of the digestive system are strengthened and normalized.
Increases flexibility, rejuvenates spinal nerves and brings a rich blood supply to the spinal region.
It has some special benefits for women. Helps relieve problems of the uterus and ovaries and menstrual problems. A regular practice of this asana makes child birth easy.
 
 
Note
It is recommended to practice the Salabha Asana after releasing the Bhujanga Asana.
 
 
Ardha-Bhujangasana

 
In a kneeling position, move forward the right foot until the lower leg-having tibia and fibula bones-is perpendicular to the ground. Keep the back straight, arms by the sides, and inhale. Next, exhale while moving
the weight of the body forwards and maintaining an upright position of the trunk. Bend the knee as much as possible while keeping the heel firmly on the ground. Inhale, while at the same time returning to the
initial posture.
Ardha-Bhujangasana is an effective way of making the spinal column, legs, knees and ankles more supple. This asana is excellent way to prepare the body for pregnancy.
Salabha Asana
Locust Posture
 
 
  
Salabha Asana is a reverse posture to the Bhujanga Asana (Cobra Posture), which gives a backward bend to the spine.
   It is recomended to practice the Salabha Asana after releasing the Bhujanga Asana. Bhujanga Asana activates the upper area while Salabha Asana activates the lower waist down area of the
body.  This asana gives maximum benefit  and creates  balance so Bhujanga Asana is followed by Salabha Asana. Since full-locust is strenuous, it is better for the beginners to practice the half-
locust posture before attempting the full-locus
Full Salabha Asana
 
Position of readiness:
Lie face down on the floor on your stomach, hands stretched backwards close to the thighs and the legs straight.Now making fists of the hands bring them together beneath the thighs with the
wrists touching.
 
Steps:
Inhale slowly but deeply through both the nostrils and retaining the breath make your head straight and put the chin on the floor (use a folded towel underneath the chin). Tighten both the legs
and lift them up as high as you easily can. Do not bend the knees. 
 Stay  in the same posture for 5 to 6 seconds. 
Exhale and simultaneously lower the legs slowly to the floor. Do not drop the legs. By the time the legs touch the floor you should finish exhaling.
 
Restrictions:
Start with three rounds on the first day. Do not practice more than four rounds.
For the beginners, it is always better to practice the half-locust posture before attempting the full-locust.
 
Half - Salabha Asana:
 
For the half Salabha Asana, the position, the breathing and the body conditioning are as same as the full- Salabha Asana. The only difference is that you lift one leg up at a time. Lift legs
alternatively.
 
 
Benefits
 
It activates the kidneys, liver, pancreas, abdominal area and all the organs of the lower part of the body. It removes constipation, wind troubles, indigestion, dysentery, diarrhea, acidity and gastro-
intestinal disorders.
The Salabha Asana brings flexibility to the cervical (upper back) region and strength to the lower back. Brings a rich blood supply to the spine and the whole upper area
Shava-asana
 The Corpse Pose
 
 
  
 
The Sanskrit word shava means corpse hence this is the Corpse. The aim of the shava-asana is to make the body and mind perfectly still and relaxed. It will take a little time to perfect it.
  Position of Readiness
 
This is Motionless & fixed but relaxed posture like dead body.
Lie down on your back. Keep the whole body loose and in a straight position. Palms can be either on the floor or you can keep them upwardly. Do not use any pillow under your head. Keep your eyes gently closed with the
facial muscles relaxed and breathe deeply and slowly through the nostrils.
 
Steps
 
Close your eyes and keep them closed for two seconds. Then gently open them for two seconds. Do this simple opening and closing of the eyes for three to four times.
Open the eyes again and look upward, then downward, then straight. Now look towards the left side, then towards the right side, then straight again and then close the eyes. Repeat this eye exercise two to three times.
Now open your mouth wide without straining it. Turn the tongue inside the mouth in such a way that its tip is folded back towards the throat area, then close the mouth. Keep the mouth closed and tongue folded for 10
seconds. Then open the mouth and bring the tongue back to its normal position, then close the mouth. Repeat the process for two to three rounds.
Keeping your eyes closed, bring your mental attention towards your toes. See(mentally) that the toes are relaxed. Then move slowly upward and towards the head area mentally by checking the knees, thighs, waist, spinal
cord, back, shoulders, neck, arms, palms, fingers and rest of the areas of the body to be sure that they are actually relaxed. Make a slight movement of the neck and head by turning right and left. Then let the head rest at a
comfortable position. Now the entire body is physically relaxed.
 
Then relax the mind with the following process:
Select a place of natural beauty which you have ever visited and liked, such as, a park, a garden, a lawn or a riverside and feel as if you are mentally present at that place. Attach your mind to that place. Feel as if you are
lying at that place and breathing the air of the same environment. Now while keeping the mind involved with that environment, do some deep breathing. In this deep breathing, just exhale and inhaler slowly but deeply.
During the breathing, the stomach should go upward while inhaling and it should come forward while exhaling. One exhalation and one inhalation in make one round. Do not rush in this deep breathing. Make about ten
lo twelve rounds. When the deep breathing is over, feel as if you are going to sleep. Now relax completely. Stay in that position for five to ten minutes. Then open your eyes and stretch your body and then be seated.
 
Daily Practice
 Shavasana is done at the end of all asanas, pranayama and other kriyas for 10-15 minutes daily. Shavasana can be performed without practicing any asana or other kriyas just for relaxation.
 
Benefits
Shavasana has several very good effects. One immediate effect is that it relaxes all the muscles, nerves and the organs of the body system. When the muscles, nerves and organs are fully relaxed, they gain strength and their
normal health is restored.
 It is beneficial for the people suffering from insomnia, high and low blood pressure, gastric troubles, lungs and heart troubles and mental sickness etc.
It makes mind calm and relaxed. This helps improve the functioning of brain, it can cure heart related ailments, and it also brings down Blood Pressure.
 
Note
Sleepiness and a restless mind are the common obstacles that prevent you from fully benefiting from Shavasana, so if you find yourself getting sleepy while in the shava-asana increase the rate and depth of your breathing.
THIRD
Santulan Asana
Balance Pose
 
  
 
Position of Readiness
Stand with feet together on the floor. Keep hands at your sides, eyes looking forward. Breathe normally.
  Steps
Standing up on the right leg, bend the left leg at the knee. Bring the heel of the left leg near the hip. If the heel cannot be brought nearer the hip due to pain in the
knee, fold the leg backward as much as possible.
 
Grab the toes of the left leg with the left hand holding all the toes with the palm properly. Bring heel of the bended leg to the buttock.
 
Now slowly raise the right hand firmly up towards the sky with palm in the straightforward position.
 
Retain this position for 6 to 8 seconds. Keep the lifted hand tight and firm. The right leg on which you are standing should be tight and straight. Keep looking
straight and breathe normally.
 
Slowly bring the lifted hand down, keeping it in a tight condition. Do not drop the hand. When the raised hand has reached the side, release the left leg to come on
the floor. Now rest for some time and do further rounds alternately by following the same process.
 
 
Daily Practice
Initiate with four times daily during the first week gradually increase to six times a day.
Benefits
Santulan Asana has curative and corrective effects upon the knees, ankles, shoulder joints, wrists, palms and fingers.. It removes rigidity and brings flexibility to the
major joints of the body normalizing the blood circulation in the affected areas and tones up the muscles so pain in the joints is corrected.
 
Note
In initial time it is a little bit difficulty in standing on one leg on the floor so, you may stand near a pillar or a wall for supporting the body weight
Pavanmukta Asana
The Wind Releasing Posture
 
 
  
 
There are two methods of doing this asana:
  Position and Readiness
In stand up pose and in lying pose. We will see it in lying position.
Lie dawn on your back on the floor. Keep the palm down and near to the body. Bring the heels and toes together and keep them loose. Make the whole body straight
and look towards ceiling. Breath normally. 
 
Steps
Lift one knee up towards the chest.
Put the same side hand on the ankle and other hand on knee.
Pull the knee towards the chest without any pull on the ankle.
Without disturbing the posture relax all muscles and continue normal breathing and stay in that position for 6 to 8 sec.
While releasing slowly move hands to normal position, leg to original position.
Repeat this with other leg pressed against chest/ stomach.
 
Benefits
All the foot and calf asanas help in returning the stagnant lymph and venous blood. They relieve tiredness and cramp, and prevent venours thrombosis especially in
bedridden, post-operative patients. 
It activates the pancreas and other organs of the abdomen and also relieves wind trouble, acidity etc... It loosens the hip-joints and activates the abdominal muscle
and intestines and ultimately cures the constipation, and corrects the malfunctioning of stomach. It is easy asana and people of any age can do it.
 
 
Note
People who have undergone an operation on belly or suffering from hernia and piles, etc. should perform this asana after consulting some Yoga Expert. Similarly,
the pregnant women should also not practice it.
FOURTH
 Dhanura-asana
The Bow Pose
  
   
 In Sanskrit Dhanu means Bow. In the asana body takes the shape of Bow and therefore it is called Dhanu. This asana is a combination of both Bhujangasana and Shalabhasana and can
deliver benefits of both the asanas.
   Position of readiness
 Lie straight on your stomach. Keep your arm stretched on both sides. Put your hand resting on the floor. Bring the legs and heels together. Breathe normally. 
 Steps
  
 Fold both the legs at the knees and keep them 6 to 8 inches apart from each other.
 Bring the heels close to your hip.
 Catch both the legs firmly near the ankles (grab the right ankle with right hand and the left ankle with the left hand).
 Exhale & inhaling pull the legs upward with the hands, allow the body to be stretched in a curve, push the neck backwards.
 Now try to raise the thighs up from ground along with shoulders and chest. Push the neck backwards as much as possible.
 While releasing Inhale and exhaling bring both the knees, chin and shoulders slowly on  the ground. Leave the ankles and bring the hands beside the body.
 Straighten the folded legs and bring them in initial position.
 Daly Practice
 Daily three to four times. 
  
 Benefits
   
 Though this asana is a combination of both Bhujangasana and Shalabhasana it delivers benefits of both the asanas. It activates all the glands of endocrine system.
 This asana also has good effects on pancreas adrenal, thyroid, parathyroid, pituitary and the sex glands leading to normal secretion of respective hormones. 
  
 This has favorable effect on enzyme producing organs, liver, pancreas, small intestine and big intestine. As a result of this the concerned organs become more active and efficient.
 It restores flexibility to the spine. Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area.
 It increases blood flow in abdominal area and aids all sorts of digestive disorders and discomforts. Also the blood circulation in arms and legs is improved.
  
  
  
 Note
  
 People suffering from Back problems, TB in intestine, ulcer in stomach, hernia should consult Yoga expert before practicing this asana
 Paschimothan Asana
The Forward Bend Posture
 
  
   
  
 'Paschim' means back and 'Uthan' means stretch in Sanskrit. Paschimothan asana gives a complete stretch to the entire back of the body, from the skull
down to the heels. It is a little bit strenuous for beginners but, can be perfected only after a weeks practice.  
   Position for Readiness
 Sit firmly on the floor with your legs stretched and heels together. Keep the spin, neck head straight upward. At this stage, keep the hands down on the floor
on both sides. 
  Steps
 Stretch out both the arms parallel to the stretched legs.
 Inhale and proceed towards the toes and try to touch them. If you cannot touch the toe, proceed only as far as they can.  
 Exhale and slowly bring your head down in between the hands; stretch out the hands, toes and head as far as you can. Stay in the position for 6 seconds.
 Inhale and return to the first position. While returning the palms should touch and dragged through the legs.
  
 Daily Practice
 Start with three rounds and practice a maximum of five rounds a day.
  
 Benefits 
 This asana has effects on the whole of the spinal cord, the complete nervous system and all the organs and glands of abdominal area including pancreas,
adrenal, sex glands etc..
 For diabetic people it has great curative effect. It gives flexibility to the spine, restores youthfulness, and acts as a medicinal aid for back ache and stomach
troubles. Strengthens the sex glands and massages all the abdominal organs.
  
 Paschimottanasana (Modified)
 It is recommended to perform the asana without coming forward, keeping your back spine concave and front torso long during pregnancy(up to second
trimester).The pregnant woman adopts a sitting position, and uses a scarf or towel to stretch the back and legs.
FIFTH
 Supta-Vajra Asana
Reclining Thunderbolt
  
   
 Supta-Vajrasana is further development of Vajrasana. We lie on our back with folded legs, hence, it is called Supta-Vajrasana.
   Position of Readiness
 Sit in Vajrasana.
  
 Steps
 Let the right hand and place it on the floor behind the buttock. Then move the left hand also behind the hip and bend a little backward.
 Slowly place the right elbow and then left elbow on the ground towards backside.
 Slowly straighten you hands and completely lie on your back. While lying on your back, control your weight. Do not jerk otherwise you may get injury
 Shoulders should rest on the ground. Beginners may keep their hands on respective thighs. Knees should remain together.
 Now you stretch both the arms and hands on both sides of the body. After practicing this position fairly well, make the shape of a scissor with both hands bring them under the shoulders.
Right hand will remain under left shoulder and left under the right, head in the middle of them.
 Now do some deep breathing exercises by just inhaling and exhaling the air through both nostrils. Stay in that position for 6 to 8 sec.  
 While returning to the original position, first take out your hands and place it by the side of your body.
 Now, with the help of elbows sit as in the first position.
 Rest for few seconds and then repeat the asana with the same process.
  
 Remember
 Beginners may keep their knees apart if they find it difficult to keep them together.
  
  
 Daily Practice
 Do it three to four times daily.
  
 Benefits
 It has special benefits for diabetes, though the asana activates the pancreas.
 It also corrects the disorder of the stomach, intestine, liver, kidneys, spleen and the organs of the abdominal area by activating and energizing them.
 It has also good effect on sex glands. It enhances sexual potentiality. It is useful in high blood pressure and sciatica.
  
  
 Note
 Those suffering from gases and pain in hip should consult yoga expert before practice it.
 Ardha Matsyendrasana
The Half Twist Posture
 
  
   
 This is one of the basic yoga poses. It is a beautiful posture.
   Position for Readiness
 Sit firmly on the floor with your legs stretched and heels together. Keep the spin, neck head straight upward. At this stage, keep the hands down on the floor on both sides. 
  
 Steps
 Fold the right leg at the knee by pulling it backward Cross it over your left knee, place it firmly on the floor, keeping the left hand on the right toes.
 Fold the left leg at the knee without lifting it up. The thigh and knee of the left leg should remain on the floor. And brought the left foot below the right buttock.
 Now lift the right foot slightly up and bring it on the outer side of folded left knee.
 Now you have to make a lock with the opposite arm and the standing knee. Stretch out the left arm and bring it on the outer side of the right knee. Now your arm is locked against the standing knee firmly. Grab the
right foot with the left hand in order to provide stability to the locked part of the body.
 Bring the whole of right arm and hand on the back in a loose condition. Try to touch the front part of the fingers of hand on the back.
 Now start exhaling slowly and turning the head, chest and waist area towards the right side. Twist the body as much as you can. At full twist all the air should be exhaled out.
 Stay in the position for about 8 sec. (at beginning it may be 3 – 6 sec.)
 The start inhaling slowly and gradually return to the initial position from where, you had started the twist.
 Now unlock the arm, the knee. Rest for a few seconds. Now in next round you left knee will be standing up and your right arm will be locked. Keep doing it alternatively.
  
  
 Daily Practice:
 Four to six rounds daily alternatively.
 Benefits:
  
 This asana has great effect on the pancreas and other glands, such as adrenal, thyroid and sex glands. The muscle and organs of abdominal area are fully activated due to this asana. Because of this activation the
condition and functioning of the pancreas is energized and strengthen. It is a best asana for diabetes.
 This asana has several other benefits also; it corrects disorder of kidneys, spleen, liver, stomach, intestine, bladder and pelvic region.
 The twist completes the stretching of the spine so that now every muscle and ligament of the   
 back and neck has been stretched in all directions.
  
  
 Ardha-Matsyendrasana (Modified) The Half-Matsyendra Posture
  
 In this posture, the leg is folded inwards instead of outstretched. During twists performed in the final stages of pregnancy, the weight of the body rests mainly on one buttock, because the center of gravity is
displaced.
 To increase their beneficial effect on the spinal column, these twists should be combined with other asanas e.g. Ustrasana and Catuspadasana
 Surya Namaskara
 (Sun Salutation)
 
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   
   Sun worship is often mentioned in the Ramayana. Before Rama goes to fight Ravana, sage Agastya advises him to worship Surya and chant the
Adityahridayam, which destroys enemies, gives victory, removes all sins and sorrows, and gives light to the world.
   Surya Namaskara is an ancient system of Indian exercise. It includes the regular routine of prayer and worship. One of the means of honoring the sun is
through the dynamic asana sequence Surya Namaskar (better known as Sun Salutation).
 The Sun Salutation is a prayer in motion. It allows us to use the body as an instrument of higher awareness, so that we can receive wisdom and knowledge.
Surya namaskar consists of a sequence of twelve postures performed continuously and combined with synchronized breathing. Each position counteracts
the preceding one producing a balance between flexions and extensions. Among these twelve positions, ten are Asanas only. The first one and the last one
are two positions. All these Asanas and position are very easy to perform and can easily be practiced by the people of all ages. Together these twelve
positions constitute the process of Surya Namaskara.
Surya Namaskar must be performed at some open and airy place. Perform Surya Namaskara slowly without feeling tired (fatigue) or panting and puffing;
changing the feet every time, it must be performed on each of the feet successively.
 In Hindu mythology, the sun god is worshipped as a symbol of health and immortal life. The Rig Veda declares that "Surya is the Soul, both of the moving
and unmoving beings". The Sun Salutation originated as a series of prostrations to the sun. Traditionally, it is performed at dawn, facing the rising sun. In
time, each of the twelve positions came to have its own mantra, celebrating aspects of the sun's divinity.
  All sessions of Yoga asanas begin with the 'Surya Namaskar' or sun salutation. This excellent warm up exercise consists of a sequence of positions that
move the spine in various ways and promote flexibility in the limbs.
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 Surya Namaskars has several benefits. It activates almost all the glands of the endocrinal system. Because of this internal activation, the pancreas, adrenal,
thyroid, pituitary and some other glands begin to secrete their respective hormones in normal way.
 Surya Namaskara corrects disorders of the pancreas, liver and cure constipation, wind troubles, indigestion, acidity, intestinal disorder. It takes away extra
weight of abdominal area. It strengthens the spinal cord, energizes the inner cells and activates the whole nervous system. It allows us to use the body as an
instrument of higher awareness, so that we can receive wisdom and knowledge.
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 Here we have given two versions
 Surya Namaskara
 (Sun Salutation)
Brief Version
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 Surya Namaskar (1)
 Pranamasana (Prayer Pose)
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 Stand erect with feet together and join the palms in the center of the chest in the style of Indian salute and inhale. Then exhale and push the hands down straightening and lowering the arms until the elbows touch the sides.          
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 Surya Namaskar (2)
 Hasta Uttanasana (Raised Arms Pose)
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 Crescent moon pose.
 Now breathe in deeply and raise the arms above the head and extend the spine backwards arching the back from the waist and moving the hips forward. Let the eyes follow the hands while relaxing your neck. Do not bend hands from the elbows.
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 Surya Namaskar (3)
 Padahastasana (Hand to Foot Pose)
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 Re­leasing the breath bend forward from the waist and place the hands on the floor besides each foot.   Knees should remain straight, should not be allowed, to bend.
 Relax with your head and neck in a bending pose. Breathe out completely.
 If you cannot touch the ground, then let your hands go only as far as they can.
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 Surya Namaskar (4)
 Ashwa Sanchalanasana (Equestrian Pose)
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 Now breathe in and put your weight on the hands stretch the right leg behind like a stick resting on the toes. Bend the knee and place it on the floor with your weight on the left foot and arch the spine backward. Lift the head and neck first up and then back. Roll the eyes up. The left foot remains between the hands.
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 Surya Namaskar (5)
 Parvatasana (Mountain Pose)
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 Exhale and bring the left foot back in line with the right. Lift the hips up high like a mountain. Push the heels and head down and look at the toes with the head down between the arms.
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 Surya Namaskar (6)
 Ashtanga Namaskara (Salute With Eight Limbs Pose)
             Put the knees down first and then bring the chest down. See that eight parts of the body are touching the floor including two feet, two knees, two hands, the chest and the chin or forehead. Sashtang means eight limbs and dandawat means paying homage by touching the floor. Make sure the hips are slightly raised above the ground. Inhale and exhale in this position. Keep the feet together.
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 Surya Namaskar (7)
 Bhujangasana (Cobra Pose)
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 Lower the pelvis and abdomen to the floor. Inhale and stretch the toes on the floor. Raise your head slowly up, arch the spine and neck and look up. Keep your legs together and the elbows alongside the body slightly bent and keep the shoulders down.
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 Surya Namaskar (8)
 Parvatasana (Mountain Pose)
 Exhale and wiggle your toes forward allowing your feet to rest on the soles while your raise the hips as your did in number 5.
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 Surya Namaskar (9)
 Ashwa Sanchalanasana (Equestrian Pose)
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 Inhale and bring the right foot forward and assume pose number 4 exactly as before. This is the same as posture number 4, with the leg positions reversed.
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 Surya Namaskar (10)
 Padahastasana (Hand to Foot Pose)
 Exhale and bring the right foot forward. This is the same as posture number 3.
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 Surya Namaskar (11)
 Hasta Uttanasana (Raised Arms Pose)
 Inhale and stretch up in a standing pose with your arms up and bend backwards
 This is the same as posture number 2.
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 Surya Namaskar (12)
 Pranamasana (Prayer Pose)
 Exhale and stand erect bringing the hands back to the center of the chest with palms together. This is the same as posture number 1.
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 Now you have completed one round of surya namaskar. Maximum of 4 rounds can be done. Once you start doing the Surya Namaskaar, make sure to continue it regularly for at least ten days to observe its beneficial effects
 Beside the above mentioned asana and
pranayama practice of yoga nidra, concentration
and meditation gives the best result.