Obesity: Condition of body in which amount of fat to extreme levels.

Asans:

Procedure: Come on your toes, keeping arms upward.

• Raise your heals.
• Hold for as long as you can.
• Breathe normally.
• Repeat 10-15 times.

Benefits

• Develop big muscles
• Reduce obesity
• Height of children
• Improve body posture

Contraindications

• High BP
• Headaches or insomnia
• People suffering from blood circulation problem

• ‘Kati’ means ‘waist’.
• Chakra means ‘whed’.

Procedure:

• Stand straight, feet together.
• Equivalent to shoulders.
• Spine erect, shoulders straight.
• Stretch your hands to front, palm facing each other.
• Hands in line with shoulder.
• First inhale and exhaling twist the waist to right & look back over the right.
• Stay in this position.
• Inhale & come back.

Benefits

• Improve flexibility of spine & a waist.
• Strengthens waist muscles.
• Reduce stress.
• Relieve constipation.

Contraindications

• Spinal disorders.
• Abdominal inflammation.
• Pregnant women.

Procedure:

• Lie down an your back.
• Feet & arms beside your body.
• Take deep breath, exhale & bring knees towards chest.
• Press the thighs and abdomen with clasped hand.
• Exhale & rebase after you rock & roll from side to 3 times.

Benefits:

• Prevent & cure diabetes.
• Improve digestive function.
• Relievers constipation.
• Strengthens abdominal muscles.

Contraindications

• Suffering from heart problems, high BP hernia.
• Piles.
• Pregnant women
• Abdominal surgery

Procedure :

• His straight an grand.
• Heap palms along the body & put them straight on the ground.
• Slowly lift the lower body part, i.e., feet & touch the ground behind head with toes.
• Hold for 10-15 secs. & come back.

Benefits:

• Strengthen the immune system.
• Calms down nervous system.
• Reduce stress & tension.
• Height children.

Contraindicators:

• Injury in neck.
• Suffering from slipped discs.
• Pregnant women.

Procedure:

• Sit in padmasana
• Lie in supine position & make an arc behind.
• Hold toes with fingers of hands.
• Stay for sometime in this position.

Benefits

• Cure back pain.
• Cure defect of eyes.
• Treat diabetes.
• Improves posture.

Contraindicators:

• High or low BP
• Migraine injury.

Procedure

• Sit with straight legs in front.
• Hold toes of your legs with fingers of both hands.
• Touch the forehead to knees, after the breathe, come back.
• Repeat 10-12 times.

Benefits:

• Control obesity.
• Cure skin disease.
• Relieve in asthma.

Contraindicators:

• People suffering from slipped discs.
• Pregnant woman
• Respiratory disease.

Procedure:

• Left heel under right high & right leg over left thigh.
• Hold the right toe with left hand.
• Turn head backwards to right side.
• Same asana in reverse position.

Benefits:

• Obesity
• Cure diabetes
• Stretchability of back muscles enhences.

Contraindicators:

• Pregnant women.
• Hernia
• Slipped disc.

Procedure:

• Lie down on ground on your belly.
• Bend the knees backward.
• Hold feet with hands below the angles.
• Take a deep breath & raise the chest, thighs & head.
• Now, stretch the feet, so that body takes the shop of bow.
• Repeat asana for 3-4 times.

Benefits

• Makes spine flexible.
• Strengthen thighs, chest deck.
• Alleviates stress & fatigue.
• Back pain.

Contraindicators:

• High BP
• Hernia
• Pregnant women.

Procedure

• Sit on your knees first.
• Bend yourself backwards
• Use your hands to reach out & hold respective ankles.
• Neck & head region should more backwards.
• Some time, push entire waist region forward.
• Final position, breathe for 10 sec, then back to normal.

Benefits:

• Strengthen back muscle.
• Relieve back & neck pain.
• Helps reducing fat over hips & abdomen.
• Simulates thyroid glands.

Contraindicators:

• Insomnia
• Migraine
• Weak on injured back

Procedure:

• Sit in padmasana
• Spine & head erect with eyes closed
• Focus attention in between eyebrow’s.
• Close lift nostril with right hard ring & little finger
• Now close right nostril to exhale from left nostril
• Repeat 10-15 minutes

Benefits:

• Boost appetite
• Cure gas problems
• Reduces anxiety
• Cure skin diseases

Contraindicators

• Avoid in summer
• High BP
• Heart disease