What safe asanas would you recommend for obese person?

Yoga Discussion General Yoga
#1

I want to create a little asanas program for obese people and thought I would ask you for guidance. Since I want to make it “home based”, I need to carefully prepare a set of asanas that would be feasible to perform for people who sometimes are very affected by obesity. Do you have any suggestions which asanas to include and which ones to avoid? I would be grateful your suggestions.

#2

It’s hard to tell what ‘very affected by obesity’ means but assuming you mean very immobile: Pawanmuktasana 1, the anti-rheumatic sequence from “Asana, Pranayama, Mudra and Bandha” by Sw Satyananda is suitable for almost anyone. Many of them can be done seated if standing is a problem.

#3

Thanks YogaPrem - I had a look at a clip with full sequene. It’s good for someone who can’t stand up. Although it doesn’t contain much movement. In some way I’m trying to find the most engaging asanas to give people feeling of physical activity.

#4

asanas program for obese people

Technically all yoga postures are useful for all issues including obesity. But contraindications (age, medical history, physical condition, background, current ongoing medication etc.) must be considered.
Moreover, for weigh loss, diet works almost 60-70% and remaining Yoga postures. By the way diet change also falls under yoga only.

If anyone who has not done yoga before then it would be good to practice first under supervision for many valid reasons.

#5

Hi SohamYogaStudio - thanks for reply. But I’m asking for a specific answer. If you would have some specific knowledge to share I would be grateful!

#6

Hi Pawel,

My answer was really very specific. All postures are good. I have made hundreds of people lose weight and telling you after experience. But contraindications of the person make Teacher decide what to give that particular student.

There can not be generic answer to your question because it depends on person to person. Any generic answer can be very damaging for some people.

#7

Hi Umesh,
I’m not sure all postures are good. If a person weights e.g. 180 kg then handstand would not be the best pose to do. But for example gentle utkatasana seems safe. This is what I mean by specific and generic answer. Of course everyone is different but I guess there are some example asanas that would be safe or dangerous in case of really heavy body…

#8

Very true Pawel. All postures that you can do with moderate effort, you should do keeping your limitations in mind.

Handstand, Headstand anyway go beyond limitation so person will not attempt to do it. But I can help you here after knowing you have 180 KG of weight.

Here are few tips:

  1. Very first thing, change your diet.
  2. Go for moderate yoga postures that you can do
  3. Don’t relate sweating with weight loss
  4. Remember weight loss is a technique and not a punishment So don’t push too hard. go to point 1 to control weight.
  5. Walk at least 1 hour brisk. Don’t run/skip/dance else you will damage knees.
  6. Last but not least. Don’t waste time in your own research at this stage. Hire someone.
#9

Thanks Umesh for sharing tips. I would just dispute the last one. Obesity problem is mainly due to poor health education (not just individual but also on family/community level). Every attempt to gain knowledge by doing “own research” should be very encouraged.

#10

True Pawel, I am not against self research but if you have any guide then you will move faster and you have to move faster because you are too far from BMI.

In fact Self research in parallel with Guide is more beneficial. Guide is always guide and only self research brings you result but guide as a catalyst is also required in initial phase.

Obesity problem is mainly due to poor health education

200% true.

#11

Yes, from what I hear having someone to guide and accompany you helps to change lifestyle…

#12

Here am purely talking about having yoga teacher as a guide for teaching postures and pranayama. Thanks