Yoga and Exercises for Obesity: A Guide

Obesity is a growing global health concern. It affects millions of people around the world and increases the risk of various health conditions. People with obesity may be prone to diabetes, heart disease, and joint problems. But practising yoga for obesity will help manage your weight while keeping you healthy. 

Combating Obesity with Yoga and Exercise

Yoga asanas help to burn calories and also improve muscle tone, flexibility, and mental health. Yoga offers an approach to weight loss by combining physical postures (asanas), breathing exercises, and meditation for mental stress. There are many yoga advantages that you can explore if you’re looking to manage your weight. When paired with cardiovascular and strength-training exercises, you will see wonders!

Yoga Asanas for Obesity

Here are some of the top yoga asanas that are beneficial for weight loss:

1. Surya Namaskar (Sun Salutation): This is a dynamic sequence of 12 poses. It improves cardiovascular health and tones the entire body.
2. Trikonasana (Triangle Pose): This exercise targets and burns fat, particularly around the waist. It also strengthens the legs and arms.

Virabhadrasana (Warrior Pose): This pose is said to build stamina, and strengthen legs, arms, and back. This also helps to improve balance.

Step-by-Step Guide to Yoga Asanas

1. Surya Namaskar (Sun Salutation)
   • Begin by standing with your feet together.
   • Inhale and raise your arms overhead. Also, arch your back.
   • Exhale and bend forward, reaching to touch your toes.
   • Inhale and step your right leg back into a lunge position.
   • Exhale and step your left leg back, moving into a plank position.
   • Lower your body to the ground.
   • Inhale and lift your chest into Cobra Pose.
   • Exhale and move into Downward-Facing Dog.
   • Inhale and step your right foot forward into a lunge position.
   • Exhale and step your left foot forward, then fold.
   • Inhale and stand up, then arch your back.
   • Exhale and return to the starting position.
2. Trikonasana (Triangle Pose)
   • Stand with your feet wide apart.
   • Turn your right foot outward and angle your left foot slightly inward.
   • Extend your arms at shoulder height.
   • Exhale and bend at the waist to the right, reaching for your right ankle.
   • Reach your left arm up towards the ceiling.
   • Hold for a few breaths and switch sides.
3. Virabhadrasana (Warrior Pose)
   • Start by bringing your body into a mountain pose.
   • Place your leg foot back and point your toes a little out.
   • Place your hands on your hips.
   • Align your body to face the front of the mat at shoulder level.
   • Slightly bend your right knee and keep your right thigh parallel to the floor.
   • Press your back foot towards the ground and keep the back leg engaged.
   • Increase the distance between your shoulder blades and straighten your arms.
   • Look up (only if your neck allows).
   • Hold for a few breaths and relax.

Advantages of Yoga for Obesity

Exercises for obesity like yoga offer many benefits for people struggling with obesity:

1. Holistic Approach: Yoga combines physical activity with mental relaxation. It reduces stress and emotional eating.
2. Flexibility and Strength: It improves muscle tone and joint flexibility.
3. Metabolism Boost: Yoga enhances metabolic rate through various poses.
4. Mindfulness: It promotes mindful eating habits and better self-awareness.

Long-Term Health Benefits of Yoga

Regular yoga practice leads to sustained weight loss. It improves overall health and reduces the risk of chronic diseases. It enhances mental health and improves quality of life.

Exercises for Obesity

1. Cardiovascular Exercises: Try running, swimming, cycling, and brisk walking. It helps to burn calories and improve heart health.
2. Strength Training: Try weight lifting, resistance bands, and body-weight exercises. It builds muscle mass and increases metabolism.

Creating a Balanced Exercise Routine

Adopt a holistic approach for creating a balanced routine. Combine various forms of exercises in your lifestyle, including strength training, cardio, brisk walking, and running. This helps target all muscle groups and maintain a healthy and fit body.

Health Insurance and Yoga

Adding Yoga & Exercise for Obesity and Other Orthopedic Problems

Integrating yoga and exercise into your routine is a proactive step towards managing obesity and related orthopaedic issues. Regular practice can reduce joint pain, improve mobility, and prevent further complications.

Health Insurance with Yoga Cover

Health insurance with yoga cover is important to ensure health protection. Some insurance plans now offer coverage for yoga and wellness programs. 

How Does Health Insurance Help People Seeking Treatment for Such Conditions?

Health insurance with yoga cover provides financial support for obesity-related treatments. These include consultations, medications, and surgeries. 

What is AYUSH?

AYUSH health insurance covers treatments based on Ayurveda, Yoga, Unani, Siddha, and Homeopathy. It provides a wider range of options, including methods for managing obesity.

Patient Tips and Hacks

Integrating Yoga and Exercise into Daily Life

Make sure to add yoga and exercise to your routine. Here are some practical tips you can explore: 

1. Set a Schedule: Make sure to make time for yoga and exercise sessions.
2. Start Small: Begin with short sessions. Gradually increase the duration.
3. Use Technology: Use apps and online classes for guided workouts.
4. Stay Consistent: Make physical activity a habit.

Monitoring Progress and Staying Motivated

Track your weight loss journey. Here are some tips:

1. Use a Journal: Record your daily activities, diet, and progress.
2. Set Realistic Goals: Aim for achievable goals.  
3. Celebrate Success: Reward yourself!
4. Find a Support System: Join a community. You can also get a workout buddy for motivation.

Key Takeaways

Incorporating yoga and exercise into your daily routine is the best way to fight obesity and stay healthy. Try yoga along with cardiovascular and strength-training exercises. 

Platforms like PhonePe offer health insurance policies from multiple providers. Take health insurance for yoga like the AYUSH program. Stay fit and motivated for a better tomorrow!