The above statements prove that obesity is very harmful for us in any way.

But it’s not a big thing to be worried about. Obesity can be cured by yoga and pranayama. Yoga is very beneficial in many ways and also very effective to reduce weight through different asanas. Deep breathing is also helpful in reducing fat cells. As in deep breathing the intake of oxygen is more which helps in burning fat cells. It is a general tendency when we are in tension or bad mood we swallow our food instead of chewing which leads to overeating and we don’t enjoy the food. So, it is very necessary to keep our mood good while eating food and anxiety far from us. And it is possible only through yoga practice. Yoga reduces anxiety. So, if anxiety is reduced overeating is reduced which is responsible for overweight. Some people have habit of eating between meals. This also increases weight of our body. To avoid this habit you can take help of yoga. Whenever you feel like to eat something or sort of snacks you must opt to do some yoga practice that time. Yoga will provide us essential energy which satisfies our body needs stopping us from overeating. Pranayama is also helpful in weight loss. Kapaal Bhaati is the most effective for reducing the weight.

Different asanas which can reduce weight are following: -

1. Sun Salutation: - Sun Salutation is the most beneficial way to fight with obesity. One complete cycle of 24 rounds must be practiced regularly with a proper timing. 7 asanas are practiced in it which tones all the muscles of the body. It is very important to practice all the poses properly and in correct way. You will be highly benefited by regular practice.

2. Pranayama: - It is also very useful technique to reduce weight. There are many exercises in it but two of them are very helpful to reduce obesity. One is Kapaal Bhaati and other is Bhasrika pranayama. They both can reduce weight by regular practice.

3. Manduka Asana: - The literal meaning of manduk is frog. The shape of frog is made while doing this asana. That is why it is called Manduka Asana.

Process A: - Be seated like vajra asana. Now slowly separate your knees from each other and try to touch toes with each other. Now place both the arms on the side of knees touching the floor with the palms. Bend down your head and spine keeping them erect. Exhale and inhale must be done in proper speed. Stay in this position for at least 8 to 10 seconds.

Process B: - Second way is also same. Instead of placing your hands in side fold both the palms and place them near naval and pressing them bend down in forward direction and see in front.

Concentrate on swadisthan chakra.

Benefits: - Keeps the digestive system fit. Stop the bending of spine in old age. It’s very beneficial for women. Keeps you away from backache and affect the reproductive organs. Remove the extra fat from thighs, buttocks and abdomen.

4. Ushtrasana: - The literal meaning of ushtra is camel. The shape of camel is formed while doing this asana.

Process: - Be seated in vajrasana. Stand on knees. Now bend in backward direction and hold your right heel with right hand and left heel with left hand and also bow down your head backward. Stay in this position for 5 to 7 seconds.

Concentrate on mooladhar chakra.

Benefits: - Reduce the fatness and make your body slim. Asthama patient must do this asana. It improves the respiratory system. Destroy diabetes. Remove constipation and all the stomach related ailments. Cure the backache problem. Give strength to the lungs. Improve your sight.

5. Padangushtasana: - The literal meaning of pad is leg and angusht is thumb.

Process: - Stand in tadasana. Keep at least distance of 1 feet between both the legs. Exhale and bending forward hold the thumb of your feet in such a way that both the palms are in front of each other. Your head must be in forward direction. Now give stress to the toes and place your head in between the knees. Inhale and exhale must be normal. Stay in this position for 5 to 10 seconds. Now exhale. Place head in upward direction. Leave the toes and come back in tadasana position.

Concentrate on vishudhi chakra.

Benefits: - The people who have shivering in their legs must do this asana. Buttocks, waist, spine, abdomen and chest become attractive by the practice of this asana. Cures the digestive system and reduce the fat. Gastric problem is also solved.

6. Padhastasana: - The literal meaning of pad is leg and hast is hand.

Process: - Stand in tadasana position. Keep distance of 1 ft between your feet. Leave the breath and bend slowly in forward direction placing both your palms under your feet. Your knees must not bend in between this process and place your head between knees while bending. Stay in this position for 2 to 10 seconds. Inhale and exhale naturally. Inhale and raise your head and come to your prior position.

Concentrate on mooladhar chakra.

Benefits: - This asana is very helpful in gastric problem. It reduces the excess amount of fat.

7. Shuturmurgasana:- Shuturmurg is a kind of bird that run fast and can stay without drinking water for many days.

Process: - Stand erect in happy mood. Keep little distance between both the legs. Now bend in forward direction touching the ground with hands and hold your whole body weight on your fingers. Stretch your fingers and lift heel up from the floor. Stand on your toes. In last position the whole body weight will be on your toes and fingers. Don’t bend your elbow and knees. See in front. Inhale and exhale will be normal in last position.

Benefits: - The whole leg gets the strength from the toes up to the thigh by this asana. Gastric problem is cured. The arms, fingers and elbow become attractive and strong. Eye diseases are benefited. And the most important fatness is reduced.

8. Chakrasana: - The literal meaning of chakra is tyre.

Process: - Lay down on back on the floor. Now fold your legs and touch buttocks with your heels. Place your hands near your ears in such a way that your fingers face your legs. Now slowly slowly put weight on your head lift up whole body. Try to do chakrasana holding your breath inside.

Concentrate on naval, heart and skull.

Benefits: - It is very beneficial for back, stomach and reproductive organs. Make your body flexible. Cure gastric problem. Reduce fatness.

9. Dhanurasana: - It is like a bow. The shape of the body is like a bow.

Process: - Lay down on stomach on the floor. Bend your legs from knees and hold heels with hands and lift your head and chest in upward direction. Keep your hands straight and give stress to the muscles of your legs stretching them. Swinging forward and backward you can do light exercise also. Holding your legs inhale. Hold the breath. While coming to the original position. Leave the breath. Do this asana empty stomach because the whole pressure is on stomach. Repeat it 4 to 5 times.

Concentrate on mooladhar and vishudhi chakra.

Important: - The people suffering from the disease of intestine, kidney, ulcer and hernia must not do this asana.

Benefits:- Removes constipation and make you feel happy. Cure your digestive system. Reduce fatness. Provide flexibility to the spine.

10. Paschimouttanasana: -

Process: - Sit down and stretch your legs in forward direction and leave your breath. Try to touch the thumb of your feet with fingers of your hand. Stretch your legs and don’t bend your knees. Slowly slowly try to touch the head to the knees. After proper practice the back appears to be flat instead of lifted up. Inhale while coming back to original position.

Concentrate on mooladhar chakra.

Benefits: - Reduce excess fat. It helps a lot in curing constipation. Muscles of legs get strengthen. Diabetes is also cured. Kidney and liver become active. Remove backache. Relieve tension. It is meant for each age person.

So, above we mentioned different yoga asanas to reduce obesity. Yoga is a best way to fight with overweight and many other problems. So, if you want to keep your body fit and fine then you must practice yoga regularly. Yoga practice keeps you physically fit and mentally fresh.

Many problems arise due to obesity. Many medical problems take place in body which can be dangerous for life also. We are listings some of the problems below.

1. Osteoarthritis of the hand, hip, back and knees is developed due to obesity.

2. Risk of breast cancer in women increases because of obesity.

3. Cancer of esophagus is also associated with obesity.

4. Its three or four times risky for the women suffering from obesity to have endometrial cancer than women with normal weight.

5. Obesity effects on blood lipid level which increases the risk of cardiovascular diseases.

6. Heart attack is the most happening problem occurring by obesity.

7. Obesity and overweight people are mostly having gallstones.

8. Body’s resistance power also reduces due to obesity.

9. Liver disease can also develop due to obesity.

10. Blood pressure is also affected due to obesity.

1.    Ujjayi Pranayama(Victorious Breath):- In this pranayama lungs expands completely. Upper part of chest is raised.

Process: - Be seated in siddhasana or padmasana. Balance your mouth and pull air from both the nostrils slowly. Without any eagerness hold your breadth for sometime. Later on using your left nostril leave the breath.

Benefits: -   It increases power of digesting food. It is destroyer of phlegm. It cures disorders of heart. Concentration and memory power are increased. Patients of Insominia (sleeplessness), anxiety and frenzied (madness) are benefited.

2.    Bhramari Pranayama(Humming Bee Breath): - The meaning of word bhramar is humming bee which produces sound. This pranayama is called as bhramari pranayama because while doing rechak (exhale) the sound which is produced is like the sound produced by humming bee.

Process: - Be seated in sukhasana. Inhale from both the nostrils. Close both the holes of your ears with the forefingers of your both hands. Hold your breath for sometime. Now producing sound like humming bee slowly perform rechak (exhale). Do five cycles of this pranayama. You can speak pranav mantra “om” while producing sound.

Benefits: - Voice becomes sweet and sound becomes soft. Insominia disease is cured. Mental problem like irritation, anger and tension are reduced. Help in reducing high blood pressure.

3.    Murcha Pranayama(Swooning Breath or Fainting):-

Process: - Be seated in padmasana or siddhasana to maintain stability. Place your both the hands on knees. Close your eyes pushing your head back inhale from both the nostrils. Release anxiety and putting your head down perform rechak (exhale). Even if your eyes are closed try to see. Be attentive for your body and mind. Do repetition of this exercise for 5 times.

Benefits: - Anxiety is reduced. Headache related problems are relieved. Help in kundalini and dhyana. Increases mental ability and reduces mental problems.

4.    Plavini Pranayama(Floating Breath): - Plavan means to float. The perfect practitioner of this pranayama can easily float in water.

Process: - Be seated in sukhasana and inhale from both the nostrils. Fill the stomach with the air as it looks like a balloon. Hold the breath for the time you can and then slowly exhale the air from the nostrils. In this way one cycle is complete. According to your ability you can repeat it.

Benefits: - By the practice of this pranayama you can easily swim on water. Cures the disorders of digestive system and removes constipation.

5.    Bhastrika Pranayama (bellow’s breath):- Bhasrika means bellow. In this pranayama the process of inhale and exhale is very fast. A sound is produced during inhale and exhale of air which is compared to bellow of a blacksmith.

First process: - Be seated in any asana of sukhasana. Close the right nostril and with left nostril with speed perform inhale and exhale. Do this for 20 times. Now repeat the same process by right nostril. In this practice inhale and exhale must be in one rhythm. The expansion and contraction of abdominal region must be in proper manner and balanced. This is one cycle. You have to complete 3 cycles of it.

Second process: - Be seated in sukhasana. In this pranayama by using your both the nostrils with deep and full power inhale and exhale. Do this for 20 times. Later on hold the breath for some time. This is one cycle. Do it for 3 times.

Important: - Speed of breath must be according to your health. Think positive while inhaling and think as if you releasing all your disorders with exhale process. Blood pressure and heart patients must do under vision of a perfect trainer. Relax after completion of one cycle. The person having weak lungs should not perform this pranayama. Do it with full carefulness.

Benefits: - Releases venomous particles from your body. Purifies the blood and make our body diseaseless. Lungs become strong curing Asthama. Throat diseases are benefited and releases phlegm. The problem of gas, acidity and phlegm are cured. Also initiates Kundalini. Sinus and Tonsils are cured by this pranayama.

6.    Omkar jaap/ Udgeet Pranayama:-

Process: - Be seated in any asana of dhyan with closed eyes. With deep breath pronounce “Om” with a sound. Do it for 5 to 11 times.

Benefits: - It cures mental problems. Provide peace and stability to the mind.   Happiness is felt. Sleeplessness is cured.

7.    Kapaal-Bhati Pranayama: - Meaning- Kapaal-bhaati is formed by two words Kapaal that means skull and bhaati means sparkle or light. The pranayama which states the splendour of your fore-head is called kapaal-bhaati.

Process: - This pranayama is same as Bhasrika pranayama. In this the speed of inhaling is slow and exhaling is fast. Inhaling must be done normally and concentrate fully on exhaling means exhale with power. Inhale normally and exhale rapidly. Close your eyes and concentrate on Aagya chakra and experience freshness and strength. Repeat it for 5 five times.

Important: - Patient of high blood pressure and low blood pressure must not do this pranayama.

Benefits: - This pranayama brings freshness, peace and happiness. Destruct diabetes and constipation. Reduce fatness and balance the body weight. Mental problems are benefited. Cure many chronic diseases. It is beneficial in Cancer also.

8.    Sheetali Pranayama:- (cooling breath) By this pranayama we can reduce the temperature of the body. That is why it is called sheetali pranayama.

Process: - Be seated in padmasana or siddhasana. Place both the hands on knees. Your head, neck and spine must be in same line. Bring your tongue outside fold it in such a way that it appears like a tube. Inhale in this position. Slowly inhale and fill your lungs. Hold the breath and bring back your tongue inside and close your mouth. Bow down your head and perform jalandhar Bandh. Hold your breath for 5 to 7 seconds. Then exhale. One cycle is completed and now repeat it for 5 to 10 minutes.

Benefits: - This pranayama gives happiness to the body and reduces acidity. Make liver active. Improve the digestion power. Removes thirst. Reduce the high blood pressure. Purify the blood.

9.    Sheetkari Pranayama:- This pranayama  is same as sheetali pranayama only difference is in tongue position.

Process:- Fold the front portion of the tongue in a way that it touches the roof of mouth. Touch both the lower and upper teeth with each other and spread the lips. Producing a sound sh..sh inhale and fill the lungs. Do jalandhar bandh and close your mouth and slowly exhale from nose. One cycle is completed. Repeat it for 8 to 10 times.

Benefits: - Keeps the body cool in summer season. Benefits you gain in sheetali pranayama are same here. There is benefit in throat, mouth and nose diseases. People suffering from acidity problem must do this pranayama they are definitely benefited. Retain the high blood pressure to normal state.

10.    Surya Bhedan Pranayama:- The importance of surya bhedan pranayama is that the inhalation is always done by right nostril and exhalation by left nostril. In inhale process the vital energy is provided by pingla nadi and in exhale process the vital energy is provided by Idaa nadi.

Process: - Be seated in sukhasana. Close your left nostril and inhale deeply from right nostril. Close the nostrils and hold the breath performing jalandhar bandh and mool bandh. Slow down the bandh and by left nostril exhale slowly. One cycle is completed. Repeat 10 cycle of it.

Benefits: - Strengthen the digestive system. The heat in the body is increased. Destroy the gas and phlegm. Skin problems are cured. The person affected by low blood pressure is benefited. Sinus is clean and cured. Regular practice helps in low blood pressure.

11.    Chandra Bhedan Pranayama: - Each action of this pranayama is just opposite to surya bhedan pranayama.

Process: - Be seated in sukhasana. Inhale through left nostril. Inhalation must be done slowly, carefully and deeply. Close both the nostrils and hold your breath with jalandhar and mool bandhs. Hold as much as possible. Slow down the bandhas and exhale through right nostril. One cycle is completed. Repeat it for 10 times. Try to increase the position of kumbhak (holding breath).

Important: - Never perform surya bhedan and Chandra bhedan pranayama on a same day.

Benefits: - Provide coolness and happiness to the body. Reduce acidity. Help in summer. Give peace to mind reducing anger. Tension and stress are reduced. Memory power is increased. The regular practice is beneficial for the person having high blood pressure.

12.    Kewali Kumbhak Pranayama: -

Process: - According to hat yoga- Be seated in swastik asana. Without doing inhalation and exhalation if breath is fixed is termed as Kewali kumbhak pranayama. Stopping inhalation and exhalation kumbhak (retention of breath) is done then nothing impossible is left. Yogis says that if kumbhak is done with poorak(inhale) and rechak(exhale) then it is sure that you can achieve success in kewali kumbhak pranayama.

Benefits: - According to hatyog pradipika there is nothing available in universe which can not be achieved after getting success in kewali kumbhak pranayama. Diving insight is obtained. Concentration power is increased.

1. Pranayama provides you a long life.
2. It increases your strength, spelendour and power.
3. It is enemy of old age.
4. Pranayama purifies impure veins making your body active.
5. Pranayama not only increases physical and mental power but also the soul power. So, make pranayama part of your life.
6. Pranayama increases disease fighting cells in our body.
7. Pranayama removes constipation and other related problems.
8. Pranayama helps to fight with obesity. It reduces excess body weight and fat.
9. It helps to control blood pressure and reduces heart problems.
10. It increases immunity power in your body.
11. Pranayama reduces anger, anxiety and depression.
12. Practice of pranayama develops the flow of vital energy in the body.
13. Pranayama provides vital energy to the glands, veins and muscles.
14. It improves blood circulation. It provides freshly oxygenated blood to the body parts.
15. The function of each organ is improved by pranayama. Due deep breathing heart, lungs, diaphragm, intestines and other body parts are exercised.
16. By pranayama body is balanced and self-confidence is developed.
17. Removes the disorders of digestive system.
18. Cures the gastric problems and acidity.

We are discussing every important aspect related to pranayama here like at what time it should be done, how it should be done and more so that the reader can be completely benefited.

Precautions:-

1. Beware of mosquito, flies and any other small insect to avoid the interruption.
2. While doing pranayama you must be seated in Padmasana or siddhasana to do it properly. Aged people or a patient can use any other thing like chair or stool etc.
3. For pranayama place must be neat and clean, peaceful and properly ventilated.
4. The person doing pranayama should be vegetarian and not a user of alcohol. If you leave the non-vegetarian food and alcohol then your beauty, strength and power is increased.
5. After yogasana and before dhyana practice perform pranayama with a happy heart.
6. Try to fix the place, time and direction for pranayama.
7. Pranayama has a relation with sunrise and sunset but if you are unable of doing at that time then it should be done after four hours of food intake. And food can be taken after half an hour of pranayama.
8. Eyes must be concentrated on nose or closed while doing pranayama.
9. If you concentrate completely on breathing technique it will help in increasing your concentration and will power.
10. Small age children must not do kumbhak kriya.
11. Don’t do pranayama speedly.
12. After pranayama rest in savasana.
13. Pranayama is more beneficial after taking bath but don’t take bath immediately after pranayama. You can take bath after half an hour.
14. If pranayama is not done properly it irritates us. Irritation and tension is developed. Face is also affected so beware of wrong practice of pranayama.
15. Do not perform pranayama in loud noise.
16. If there is any physical or mental problem while doing pranayama or after then consult a yoga teacher.
17. The number of pranayama must be decided and later on increased according to instructions.
18. Some of the pranayama increases the temperature and some decreases so they must be done according to the environmental temperature.
19. Primarily to do pranayama two things are very important:- Stability of mind and stability of spinal cord.
20. Siddhasana, padmasana, sukhasana and swastika asana are very useful for pranayama.
21. Concentration of mind and breathe rhythm is must for pranayama.
22. The practitioner must have control on inhale and exhale otherwise results can be worse.
23. Serious patient and pregnant ladies are restricted to do pranayama.
24. Keep your eyes open in yogasana and ears open in pranayama.

So, First we discussed were different types of stress we go through in life time to time. Overall it’s not a big problem to deal with stress. There are many ways to get rid of any type of stress. One of them is yoga. Yoga is the best way to get rid of stress. Yoga is best for your body and mind and keeps them fit and fresh. Yoga minimizes the effect of stress. It’s a common belief that the regular practice of asanas and pranayama gives strength to our nervous system and helps people to handle stressful conditions positively. Yoga exercises produces flexibility in the diaphragm which deal with the stress problem, when diaphragm is stretched, it holds a large amount of stress however it can be intellectual, emotional, mental or physical. The body, breath and mind can be integrated by practice of yoga. During the practice of yoga, slow and easy exhalation produces a sense of peaceful and happiness to the body cells, it relaxes the face muscles and reduces the tensions from the sense organs. When sense organs releases tension the brain which is in regular contact with these organs learns how to relax and comes in a rest form.

Yoga offers light asanas, breathing techniques, pranayama, meditation and hasth mudras (hand mudras). When you start feeling stressed out you can go for complete breath exercise at any place either in your car or at your work place or anywhere else. Meditation provides peace to your mind, teaches you to relax, increases your willpower and gives you an immediate mental relief whenever it is required. Daily practice of three or four poses of yoga helps to relieve the tangled muscles. To keep your interest high and to provide strength to different parts of the body you must try varying poses of yoga.

The use of yoga for relieving stress is becoming popular day by day.

Stress Relieving Yoga Asanas

Breathing techniques and meditation are combined with postures in yoga. Limbs are stretched by postures and muscles, organs and the nervous system are relieved by exercise whereas the breathing technique helps you to relax and focus.

Some of the asanas are:

1. Savasana:- Another name for it is corpse pose and it is very helpful in relieving stress.

Procedure:- Lie on your back and spread both your arms along the waist. Palms must be half open facing upwards and heels must be joined. Close your eyes. Slowly inhale and exhale. To increase concentration give attention on breathing technique. After sometime you feel light and happy. Complete body feels to be strengthen. You should do this asana for 5 to 10 minutes.

2. Makarasana:- The meaning of word makar is crocodile. As by name while doing this asana body appears to be in shape of a crocodile. It is also very helpful in relieving stress.

Procedure:- Lay down on stomach stretching your legs. Place your both the elbows on the floor holding your face between both the palms. Come in complete rest position and close your eyes with a feeling of energy. Concentrate on breathing. You should do this asana for 5 to 10 minutes. This yoga relaxes your complete body and reduces the stress.

3. Balasana:- The other name for this asana is child pose. In this asana your body is to be bend forward in a way so that your back gets easily rounded.

Procedure:- Bend on your knees. Lay down your chest on your knees and try to touch the ground with the head if possible. Stretch your arms in backward direction. It also reduces the stress.

4. Sun Salutation :- Sun salutation is also beneficial in reducing stress. It will be very helpful if you practice sun salutation daily. There are 12 poses in sun salutation. Each pose has its own benefit.

In this way we saw that life is full of stress in routine. But it’s not a very big deal to cure these stressful conditions. Yoga is the best way to release the stress from life. The only habit you have to make is of practicing yoga every day.

1. Immune system:- Stress leads our body to illness. Our body becomes defenseless and even cold and minor infections convert into major diseases.
2. If you are suffering from any chronic disease like Aids or Cancer etc. stress can make it worse.
3. Muscles pain:- People who are suffering from stress have pain in neck, shoulder and low back. This is due to regular stress in muscles. Stress may also cause rheumatoid arthritis.
4. Cardiovascular disease:- Stress is a reason for high blood pressure, irregular heartbeat (arrhythmia), blood clotting problems and hardening of the arteries (atherosclerosis). Stress leads to severe disease like coronary artery disease, heart attack and heart failure.
5. Stomach and intestinal diseases:- Gastroesophageal reflux disease (GRED) peptic ulcer disease, and irritable bowel syndrome.
6. Skin Problems:- Acne or psoriasis and Eczema are result of stress.
7. The Respiratory system:- The Asthma and chronic obstructive pulmonary disease (COPD) leads to more worse conditions due to stress.
8. Endocrine System:- Stress also results in thyroid disorders (underactive, overactive, thyroiditis).

Stress in anybody’s life is harmful but sometimes it plays a positive role in our life. It is not necessary that stress is always negative it is sometimes positive also. Generally there are four types of stress. They are as following:-

Eustress (positive stress):- This stress is helpful type of stress. Eustress can be experienced before you use the physical force. Eustress provides the inspiration to the person when some extra energy or creativity is needed by him. The strength that comes from eustress can be felt by an athlete or a player before playing a big game or entering a big competition. Eustress provides them the strength immediately which is required to perform. This type of stress prepares the body of a person to fight with the any kind of trouble. This type of stress is occurred for a very short period and provides an immediate strength. At the time when there is a need of motivation and inspiration the eustress is required.
Distress (negative stress):- This stress is not a helpful one. When the daily routine is changed and adjusted the mind and body feels the distress. The mind don’t feel comfortable with this type of stress. This stress creates lots of mental problems in a person. Distress can be divided in two types of stress acute and chronic stress. Acute stress is a deep stress that appears and disappears quickly whereas chronic stress is a long stress that can be extended for weeks, months or even years. This stress can be experienced by those who keeps changing or replacing jobs.
Hyperstress:- Hyperstress is created when a person is pushed away from the task which he or she can handle. It can be a result of overload or overwork. Even little things can activate a strong emotional response. A trader in street can experience hyperstress.
Hypostress:- Hypostress is just opposite to hyperstress. This stress is created when a person feels boring or unchanging. The people who are impatient and dull experience this stress. The person working in a factory performing repetitive tasks go through hypostress.

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