Kya Motapa Yoga Se Kam Hota Hai

Here's a comprehensive summary of the Jain text "Kya Motapa Yoga se Kam Hota Hai" by Dr. B.K. Bandre, focusing on the provided pages:

The book "Kya Motapa Yoga se Kam Hota Hai" (Does Obesity Reduce with Yoga?) by Dr. B.K. Bandre asserts that yes, yoga can effectively reduce obesity. However, it emphasizes that achieving good results quickly requires controlled eating habits in conjunction with yoga practices. The author states that neither exercise alone nor dietary control alone will lead to permanent weight loss; both aspects must be given equal importance.

The text highlights obesity as a significant source of physical suffering for modern humans, becoming a cause of mental worry for men, women, and children alike. It attributes this to the weakened mentality brought about by modern machines, automated devices, and the perception of physical labor or personal work as uncivilized and less prestigious. In contrast, the book notes a skewed modern definition of health that includes a lean body, long hair, sunken eyes, a sunken chest, a protruding stomach, and the need for glasses at a young age.

Yoga, according to the author, helps in building a well-proportioned body. It can assist overweight individuals in developing a balanced physique through specific practices. Furthermore, it can benefit underweight and weak individuals by strengthening their digestive systems and contributing to a balanced body.

The book then details several yoga practices that, when followed as instructed, can definitely reduce obesity. Consistent practice of approximately thirty minutes daily can help reduce fat in the abdomen, hips, and arms.

The following yoga practices are described:

1. Agnisar Kriya:

   • Method: Stand with feet two feet apart, knees slightly bent, hands on knees, looking forward. Exhale completely and hold the breath outside. Then, repeatedly contract and relax the abdominal muscles (pulling the abdomen inwards and releasing). Continue this movement for as long as breath can be held. Initially, one might manage 4-5 repetitions, but with practice, aiming for 40-50 repetitions in a single breath-hold. Afterward, stand straight and take deep breaths in and out. This practice should be done three times initially, building up to six times.
   • Benefits: Reduces abdominal fat, cures constipation, and improves respiratory function by reducing breath capacity.

2. Shashkasana (Rabbit Pose):

   • Method: Sit with knees bent and hips resting on the heels. Keep the spine straight. Raise both hands upwards, then bend forward, trying to touch the forehead to the ground while keeping elbows straight. Continue normal breathing. Slowly rise up, extending the hands upwards. Hold the pose for 1 to 2 minutes.
   • Contraindications: Pregnant women, individuals with heart disease, and those with high blood pressure should avoid this pose.
   • Benefits: A simple and effective pose for reducing abdominal fat.

3. Yogamudra:

   • Method: Sit on a mat with legs extended. Fold the right leg and place it on the left thigh. Fold the left leg and place it on the right thigh, completing the Padmasana (Lotus Pose). Raise both hands upwards, bend forward, and try to touch the forehead to the ground beyond the knees. Continue breathing normally. Remain in this position for 1 to 2 minutes. Then, slowly rise up and extend the legs.
   • Modification: If Padmasana is not possible, practicing Ardha-Padmasana (half lotus) before Yogamudra is recommended for beginners.
   • Contraindications: Individuals with severe knee pain should avoid this pose.
   • Benefits: Effective for reducing fat in the abdomen, hips, and thighs.

4. Vakrasana (Half Spinal Twist):

   • Method: Sit on the ground with legs extended. Place both hands on the ground behind the back. Bend the right leg at the knee and place the foot near the left knee on the ground. Lift the left hand from behind, pass it between the chest and the right knee, and hold the bent left leg's knee. Rotate the right shoulder and neck to the right. Remain in this position for some time, breathing normally. Repeat on the other side for an equal duration.
   • Contraindications: Should not be done by those with severe back pain, kidney pain, or liver weakness.
   • Benefits: Reduces abdominal fat. The text also notes that in cases of obesity, appetite tends to decrease, and this asana helps with that.

5. Ardha Shalabhasana (Half Locust Pose):

   • Method: Lie on the stomach on a mat. Keep both hands alongside the body with palms pressed on the ground, and the chin on the ground. Lift one leg backward without bending the knee, maintaining normal breathing. Hold this position for 1 to 1.5 minutes. Repeat with the other leg for the same duration.
   • Progression: Lifting both legs together simultaneously is called Shalabhasana.
   • Benefits: Reduces fat in the hips, thighs, and abdomen. It is also said to reduce high blood pressure and instill a sense of energy and vitality.

6. Pawanmuktasana (Wind-Relieving Pose):

   • Method: Lie on your back. Lift both legs to a 90-degree angle, bend the knees, and hug them towards the chest with both hands. Simultaneously, lift the head and try to touch the forehead or chin to the knees. This is achievable with practice. Hold the pose for 2-3 minutes while breathing normally. Then, release the legs and lie down straight.
   • Caution: Do not hold your breath in this pose, as it can cause dizziness. Individuals with heart conditions should not perform this pose.
   • Benefits: An excellent pose for reducing abdominal fat and facilitating the expulsion of gas from the stomach.

7. Dwi Pada Uttithasana (Both Legs Raised Pose):

   • Method: Lie on your back with hands alongside the body. Keep the neck and back straight. Keeping the knees straight, raise both legs to a 45-degree angle and breathe normally. Hold this position for 1 to 2 minutes, adjusting the time according to one's strength and increasing it with practice.
   • Modification: If lifting both legs is difficult initially, practice with one leg at a time. After a few days, one can progress to lifting both legs.
   • Contraindications: Should not be done during severe abdominal pain.
   • Benefits: Reduces fat in the abdomen, thighs, and hips. Beneficial for abdominal ailments, cures constipation, and is helpful for piles. It also reduces nervousness and heart palpitations and helps normalize blood pressure.

In essence, the book strongly advocates for yoga as a means to combat obesity, emphasizing a holistic approach that includes mindful eating and consistent practice of specific asanas for overall physical and mental well-being.