Role of Yoga and Meditation in

Prevention of Obesity

Pranay Agrawal

B.Tech CSE
ASET
7th semester
A20405213069
Email: pranayagrawal0000@gmail.com
Phone: +91-7728989492

Introduction
Non communicable diseases (NCDs) are on the rise and have been
reported to kill about 38 million people annually.
Along with the already existing communicable diseases, increase of
non communicable diseases is pushing the world to facing a double
burden.
NCDs are associated with various behavioral risk factors, which in
turn precipitate several physiological and metabolic risk factors.
These risk factors also are intimately related and one factor is often
associated with one or more other factors.
Obesity is one of the most important metabolic risk factors.

Obesity
Major risk factor of many non communicable diseases, the
most important of these are:
cardiovascular diseases (mainly heart disease and stroke)
diabetes;
musculoskeletal disorders (especially osteoarthritis);
some cancers (endometrial, breast, and colon).
Major contributor to mortality and morbidity
Has more than doubled in the world since 1980.
In 2014, 39% of adults aged 18 years and more were
overweight and 13% were obese.
With increasing BMI, risk of the associated NCDs also
increases.

Behavioral risk factors related to obesity

Inadequate physical activity
Unhealthy diet
Excessive and regular intake of alcohol
Stress and anxiety through
release of glucocorticoids and catecholamine's which alter
appetite regulation and metabolism
increased intake and unhealthy diet
harmful use of alcohol
Depression leads to
decreased physical activity
increased intake of food
harmful use of alcohol

Inter relationship between risk factors of

obesity
Cardiovascular
diseases

Inadequate
physical
activity

Diabetes

Depression
Increased
food intake/
unhealthy
diet
Stress/
anxiety

Excessive
alcohol
intake

OBESITY
Musculoskeletal
disorders

Cancers

Yoga and Meditation

Originated in India
The first references of these found in scriptures of sixth century BC
Recently under research and gained popularity all over the world

Many benefits in several lifestyle disorders

Helps to develop a more positive attitude towards life and thus
reduce stress

Most widely used complementary and alternative medicine

practices
Recently introduced into mainstream medicine

Use of Yoga and Meditation

Worldwide, yoga is regularly practiced by about 30 million
people
In America, nearly 14 million (6.1% of the US population)
reported that yoga had been recommended to them by a
physician or therapist.
In 2002 use of relaxation techniques and yoga was reported by
14.2% and 5.1% of US adults.
In the UK, yoga is promoted by the National Health Service as a
safe and effective approach, in health and illness.

Use of Yoga and Meditation

In India, traditional systems of medicine have been promoted
by the government since long.
In March 1995, Department of Indian Systems of Medicine &
Homeopathy (ISM&H) was created under the Ministry of Health
& Family Welfare,
In November 2003, it was renamed as Department of Ayurveda,
Yoga, Unani, Siddha & Homeopathy (AYUSH)
In November 2014, Ministry of AYUSH was formed

Benefits of Yoga and Meditation

Bring a holistic way of life
Lead to a state of complete physical, mental, social, and
spiritual well-being, as recommended by the World Health
Organization.
Cost effective interventions to prevent and control risk factors
for NCDs including obesity.
Used for primary and secondary prevention of modern epidemic
diseases
Used as nonpharmaceutical measures or complement to drug
therapy for treatment of these conditions

Mechanism of action of yoga and meditation in

primary and secondary prevention of obesity
YOGA

Stimulation of
Vagus nerve

Hypersecretion of
cholesterol
HPA axis

STRESS

Comfort foods
Binge eating

Alcohol

MEDITATION

OBESITY

Emotional eating
External eating

Yoga
Yoga - Sanskrit word yuj meaning to unite or to yoke.
A psycho-somatic-spiritual discipline
Union and harmony between mind, body, and soul
Ultimate union of our individual consciousness with the universal
consciousness.
Improve ones inherent power in a balanced manner
Attain complete self realization
Eight traditional forms of yoga have been described.
These are japa yoga, karma yoga, gyana yoga, bhakti yoga, raja
yoga, swara yoga, kundalini yoga, nadi yoga
Other common forms are kripalu yoga, kriya yoga, laya yoga,
mantra yoga, vinayasa yoga and many more.

Meditation
Meditation - Latin word meditor meaning, to reflect, ponder
over, consider.
A mind-body practice with many methods and variations
Silence and stillness of compassionate, nonjudgmental present
moment awareness
Main types of meditation include transcendental meditation,
mindfulness and Sahaja yoga
Other common types are zen meditation, omkara meditation,
amrita meditation and many more.

Pranayama
Another traditional method followed is Pranayama
The word pranayama is derived from two Sanskrit words,
namely, prana, which means vital force or life energy, ayama
means to prolong
It is basically a combination of several forms of breathing
exercises

Yoga Sutras
Yoga was systemized by the ancient Indian sage Patanjali in
the Yoga Sutras (300200 B.C.)

Patanjali defined the purpose of yoga as knowledge of the

true Self and outlined eight steps for direct experience of
Self.
The eight steps or limbs of yoga are as follows:
Yama: Codes of restraint, abstinences, self-regulations
Niyama: Observances, practices, self-training
Asana: Meditation posture
Pranayama: Expansion, regulation, control of breath
Pratyahara: Withdrawal of the senses, bringing inward
Dharana: Concentration
Dhyana: Meditation
Samadhi: Deep absorption, meditation in its higher state,
the state of perfect concentration

Integrated yoga
It combines physical postures (asanas), breathing exercises
(pranayamas), and meditation or relaxation exercise, along
with spiritual teaching.
Concept of yoga by Patanjali, which includes physical
postures, breathing exercises and meditation.
Also known as hatha yoga, which includes asana, mudra,
pranayama, and is very commonly practised all over the
world.
Qigong, a Chinese technique, integrates physical postures,
breathing techniques and focused intention
Integrated form is more beneficial for physical, psychological
and spiritual well-being

Integrated yogacontd
Health effects of Hatha Yoga:
reduction of stress, overall improvement of physical fitness
and reduction of some risk factors for cardiovascular diseases.
prevention of cardiac arrhythmias, hypertension, insomnia,
cardiopulmonary disorders, depression and anxiety, epilepsy,
cancer, menopause symptoms and chronic back pain.

Mindfulness, subjective well-being, healthy body mass index,

fruit and vegetable consumption, vegetarian status and vigor.

Effects of yoga and meditation

A form of mind-body medicine, most importantly in its
integrated form, that can
address the physical, psychological, and spiritual aspects, and
assist with behavioral change, weight loss, and maintenance,
thus playing an important role in primary and secondary
prevention of obesity.

Aim and Objectives

Aim of the present review is to throw light upon the role of
yoga and meditation in prevention and control of obesity,
through:
regulation of release of stress hormones
reduction of harmful behavioral risk factors
development of healthy lifestyle.

The objectives of the review are:

To study the role of yoga and meditation in the prevention
of obesity,
with particular attention to some of the factors that are
directly or indirectly related to obesity, like
stress
eating behaviour
alcohol intake.

Effective Asanas
Trikonasana (Triangle Pose)
Trikonasana is good for stretching the body. This is normally done in
the beginning of yoga practice

Effective Asanas
Tadasana (Palm Tree Pose)
Tadasana derives its name from Sanskrit word "Tada" meaning a 'palm tree'.
In this asana body looks like a palm tree. It is also known as mountain pose.
Regular practice of this asana increases height and improves our posture.

Effective Asanas
Pawanmukta Asana
Pawanmukta Asana is ideal asana for people having wind problem, gas
and acidity.

Effective Asanas
Uttanpada Asana
Uttanpada Asana is ideal for the abdomen and digestive system. It
helps to loose weight also. It is an ideal asana for relief from gas and
indigestion.

Limitations
Systematic Review and Meta-analysis could not be done due
several methodological deficiencies as follows:
inconsistency in the study methodologies
small sample size
lack of complete information
inadequate description of methods
failure to adjust for lifestyle characteristics
large variation in the nature, duration, intensity, and delivery
methods of the interventions used

Conclusion
Though a lot of research has been undertaken to assess the role
of yoga and meditation in various parts of the world, no
conclusive evidence can be drawn.
Most of the studies have several limitations that compromise
the validity.

More randomized controlled trials with large sample size are

required to be conducted in various settings, to confirm these
findings.