Obesity has long been a serious health problem in industrialised nations. In fact, its recent incidence in India evokes serious concern. To put it very simply, obesity and overweight problems have two sources — consumption of excessive calories and no physical activity to burn off the calories. So, apart from excess calorie retention, an unnecessary load is placed on the heart, lungs, circulatory and digestive system. In course of time, it makes the person vulnerable to hypertension, heart diseases and diabetes. Over time, the person starts hating his or her body and is often overcome by bouts of depression.

Yoga’s approach to obesity and overweight problems is very different. Instead of attempting to burn off calories, it tries to understand the body in relation to the lifestyle a person is leading. A better understanding of one’s body along with the perception of its possible responses to new lifestyle changes enhances one’s awareness.

Broadly, victims of obesity belong to two personality types:

A personality with excess rajas, which makes the person competitive, possessive, acquisitive and passionate. Such a person eats fast and in excess.

A personality with excess tamas, which makes the person inert, lethargic, dull and bored with life. Such a person eats to overcome frustration and boredom.

So it’s only natural that the yogic approach adopted by the first category of people will be different from those belonging to the second category. People with a rajasic personality need to slow down. Each of their major meals should be preceded by about 10 minutes of quality relaxation through shavasana, as this assists the mind and helps the digestive organs to relax.

Those with a tamasic personality need to be more energetic and active — both physically and mentally. It will help if such a person tries to be physically active, both at home and outside. He or she should keep the mind busy so that there is a shift from the constant focus on food. In both cases, the eating strategy should always be to fill the stomach half with solids, one-fourth with liquids and to leave the remaining one-fourth empty.

A little bit of perseverance and will power is imperative for best results.

asanas

• Asanas will help you tone up the organs inside the abdominal area and increase the pranic energy levels in the lower pranic centres. Practise them daily and it will slowly reduce the excess fat in the abdomen, hips and thighs. In fact, it is the fat in the abdomen region that is the most difficult to reduce.

The pawanmuktasana (anti-gastric) series of the Bihar School of Yoga are particularly effective for the management of obesity and overweight problems. In particular, utthanpadasana (leg raising), chakrapadasana (leg rotation), pada sanchalanasana (yogic cycling) and naukasana (boat pose) really help. In case you find it difficult to raise or rotate one leg, keep the other leg bent and place the foot near the buttock.

From the shakti bandh series, chakki chalna (churning the mill) and nauka sanchalanasana (rowing the boat) will be of great help. These asanas release energy blocks in the pelvic area and strengthen the manipura chakra, the source of will power and assertiveness.

From the vajrasana series, vajrasana and marjariasana are recommended. The practitioner should sit in vajrasana for about two minutes before and for five minutes after every meal.

Pranayama

• Try and do the more dynamic pranayama techniques such as bhastrika or kapalbhati pranayama. However, if you are suffering from high blood pressure, heart disease, hernia, stroke, ulcers or vertigo, avoid doing them without prior medical advice. While pranayama is a very powerful asana, doing it in an incorrect manner can have serious after effects. Learn from a competent yoga teacher and practise in moderation. Doing too much pranayama can increase your appetite.

Shatkarmas

• These are hatha yoga techniques, which help in internal cleansing. Laghoo shankhprakshalana, considered to be one of the most important and effective techniques for obesity treatment, cleans the entire alimentary canal. However, attempt this only after getting a doctor’s clearance and make sure you learn it from a trained instructor. Other shatkarmas like jal neti (cleansing the nasal passages) and kunjal (cleansing the stomach) are also very useful but would be subject to the same words of caution.

Meditation

• Another very important practice is antar mouna (inner silence). This practice not only helps you to remove excess baggage from the mind but also helps you become more focussed and calm.

Group class sessions help because it is not easy to deal with obesity on your own and working with classmates with similar problems always helps. The Bihar School of Yoga and its affiliated kendras in India and overseas can be contacted for specialised guidance, because the impact of obesity varies from person to person.

Regularity

• Maintain regularity for a month. Being disciplined and maintaining regularity is the key to a more organised lifestyle. This also helps us cultivate will power. Think of the areas in your day-to-day life in which you would like to be regular. Put down four such areas on a piece of paper. Chose one for each week and monitor your progress. At the end of each day, reflect upon how successful you have been on working on the aspect you have chosen for that week. Adjust your strategy accordingly for the next day.

Gautam Sen is from the Bihar School of Yoga