No. You cannot exercise and lose weight. Exercise will not reduce you. According to Dr. O.P. Kapoor, Honorary Professor of Medicine J.J. Group of Hospitals Bombay " Routine exercises do not lead to weight loss, only very heavy exercises lead to weight loss. But heavy exercises can prove dangerous in an obese person whose body is already over burdened with excess weight. Doctors constantly warn their obese patients against heavy exercise. Certainly there is no need for strenuous calisthenics. A moderate amount of exercise is both necessary and beneficial.

But, I feel light and energetic after a brisk walk. Is this not due to weight loss?

Any person, obese or not who takes up ‘mild to moderate activity, for example a brisk walk within his individual physical capacity’ feels light and energetic. This is because breathing in such activities becomes more fuller and deeper and results in increased intake of oxygen. Glucose in the body ‘burns fully’ in the presence of adequate oxygen, resulting in a normal physiological process known as oxidation, to liberate energy as per the following reaction :
Glucose + Adequate Complete Carbon + Water + Energy
---------->
Oxygen Oxidation Dioxide
C₆ H₁₂O₆ + O₂ --------> 6C₀₂ + 6H₂0 + 673 Kg/cals.

A person therefore feels energetic. In addition mild to moderate activity leads to a release of a substance called ‘Endorphin’, which is a morphine-like substance, that gives a "peep" or a light and healthy feeling. These feelings described as "light" ,"healthy" and "energetic" are often wrongly interpreted as due to weight loss. It at all any weight loss occurs, in some people after mild or moderate activity, then most certainly it is due to a lot of sweating and water loss and not due to fat loss.

Persons who make loud claims that it is only through brisk walking that they lost weight, are known to simultaneously follow self-styled diets and that too most often on the sly so as to authenticate their claim. Remember it is the diet and not the brisk walking that has led to their weight loss. But such unscientific self-styled diets lead to unhealthy weight loss most commonly muscle loss and consequent loss of body vitality. Such an unfortunate individual is at loss to understand why he feels more and more tired and exhausted to walk the same distance despite the weight loss. I repeat routine exercises such as brisk walks by themselves do not lead to weight loss (fat loss).

You may spend endless hours taking brisk walks at fancy Jogger’s parks, wearing out the soles of your sports shoes, take morning or evening walks around garden paths, walk the complete stretch of your favorite beach, and yet you will not shed off excess fat. Because to shed off excess fat you require expert medical guidance to treat you of your underlying cause of obesity and modification of your food habits toward intelligent, scientific and life time of sensible eating to meet the nutritional requirements to keep up the vitality of your body. Brisk walking only then contributes towards this basic scientific and positive approach to healthy and permanent weight loss.

What would happen if an obese person does heavy exercise?

Some overweight people often fall for the ‘Go for the burn’ or ‘Sweating the fat out!’ myth and ignorantly indulge in vigorous exercises often in the heat or with warm clothing,’ in the hope that this ‘melts’ the fat which then comes out as sweat from the skin pores. The medical fact is that physiologically this is impossible, as fat is fat and sweat is sweat and never the twain shall meet. The notion that excess weight can be sweated out although ridiculous is not at all funny, because an obese person undertaking heavy exercise like jogging, running, dancercise, weight lifting etc. may be entering into a dangerous sport. IN an obese person heavy exercise may lead to severe physical stress and strain loading on an already over burdened heart, leading to fatigue, exhaustion, and various other harmful effects on the body.

Most obese people are not accustomed to strenuous activity. Heavy exercise invariably makes them breathless.

Breathing becomes rapid and shallow. Oxygen intake decreases. Glucose in the body does not burn fully in the absence of adequate oxygen, resulting in an ‘abnormal’ physiological process known as incomplete oxidation, leading to accumulation of Lactic acid and Pyruvic acid as per the following reaction :

Glucose + Inadequate Incomplete Carbon + Water + Decreased + Lactic
------------->
Oxygen Oxidation Dioxide Energy & Pyurvic Acid

The ‘lactic acid’ and ‘pyurvic acid’ are finally broken down in the liver. But their accumulation in body tissues cause severe fatigue, exhaustion, stress and strain in an obese person. The energy output also decreases making the obese person feel weak and lethargic.

A persistent accumulation of lactic and pyruvic acid in body tissues cause irritation of the heart muscle. Such a person becomes conscious of the racing beat or palpitation of his heart. He is short winded and has difficulty in getting his breath back on slight exertion. His heart may become enlarged, a condition thought to be due to body’s holding water in the heart in an attempt to dilute lactic and pyruvic acids accumulated there. If the condition increases in severity, the symptoms become exaggerated and the person may suddenly have heart failure.

Does this mean that exercise has no value in the treatment of obesity?

Routine exercise may not have any value in effecting a weight loss but exercise ‘does’ have an immense value in the treatment of obesity. For one, it helps to boost a medically oriented weight loss programme and secondly, it is wise to add to your reducing programme a few simple exercises which will tone up the body. Reducers especially need to exercise, as they need to counteract the sag, of overburdened, unused muscles and over stretched skin. A scientific aunderlying cause ofpproach which treats the obesity and guides you towards nutritionally balanced eating, will help firm up the muscles from inside as you burn up the excess fat. Simple exercises contribute towards healthy weight loss as they help restore the elasticity of muscular tone and strength, so necessary to a well-formed body.

A favourite exercise and one of the simplest, is good, time-tested practise of walking. A brisk walk along the beach, in the park or around your building block, with long strides and deep breathing can fill you with energy and a sense of well-being. Don’t walk with the intention of losing weight. Just walk for the joy of it.

What is Aerobics?

The word ‘aerobics’ is a fairly new and certainly fashionable one. But the kind of exercise it encompasses are nothing new at all.

The term ‘aerobics’ was originally coined by a fitness expert called Dr. Kenneth Cooper of the U.S.A.

Aerobic exercise simply means exercising with air, or rather oxygen. It means increasing the body’s demand, or more, specifically, the demand of the heart and lungs for oxygen.

There are many different methods which come under the term aerobics. These include jogging, cycling, skipping, swimming, dancercise and even brisk walking, climbing stairs or walking uphill.

The objective of aerobics, according to Dr. Kenneth Cooper is to improve those organs, and systems (heart, lung and blood vessels) involved in the body’s processing of oxygen. Aerobic benefit is obtained by raising one’s heart rate to the Target Heart Rate Zone (between 120 and 160 depending on age) and maintaining it there for a period of 20 to 25 minutes. To find your Target Heart Rate Zone : Deduct your age in completed years from 220. This gives the maximum pulse rate allowed for any exercise for you. Now between 70% to 85% of this is your training zone. Suppose you are 40 years old, so 220-40, that is 180, is the upper limit to which your pulse may go during an exercise. 70% to 85% of this, that is, a pulse rate of 126 to 153 is your training zone.

As far as the advantages of aerobics are concerned, there are lots of controversies. Jogging has been a topic of heated controversies among the medical fraternity. The number of proponents is equally matched by opponents. Proponents say ‘that aerobics help to burn glucose fully in the presence of increased oxygen intake, thereby lactic acid and pyruvic acid, the main culprits of causing stress, strain and fatigue, do not accumulate in muscles, as compared to an aerobics exercises where oxygen intake is inadequate. The overall result is therefore physical fitness, sense of well-being and increased quality of life. On the other hand, Late James Fix, the high priest of jogging and the author of ‘The Complete Book of Running’ - the Bible of joggers the world over, unwittingly did the greatest disservice to his favourite cause and preaching by dropping dead at the end of the jog. Says Dr. Kenneth Cooper, Father of Modern Aerobics: ‘The most advantageous and best form of aerobic exercise, especially for the obese person, is brisk walking undertaken regularly.

A Word of Caution : If you are seeking fitness through aerobics it is clear, that most of you will not be in top physical shape before starting the aerobics programme. The best rule is if you have never played any games or have never exercised or are not used to strenuous work, have yourself checked by a doctor. Even if you are used to all those things, but are over thirty, still do the check-up. If you are over 40, or very fat, or have a history of diabetes or heart disease, high blood pressure in the near relation, please consult a cardiologist and insist on ECG examination and necessary blood tests. It would be dangerous to start exercising without proper check- up.

Is aerobics a treatment for obesity?

No. Aerobics is not a treatment for obesity. According to an expert an aerobics presently running aerobic dance classes in Bombay, "An aerobic programme is designed to meet the fitness needs. However obesity is a medical problem which needs to be treated with controlled diet and physical exercises. Persons who are overweight, have heart problem, or have high or low blood pressure should consult a physician."

The intention behind aerobic exercises is to promote physical fitness in an individual irrespective of weight. Aerobics is one of the recreational sports increasingly recognized world-wide as being most effective for keeping physically fit and exercising the most important organ of the body, the heart. Obesity (excess fat) on the other hand, requires the treatment, assistance and guidance of a qualified doctor. Sensible eating and mild to moderate physical activity contributes towards making a scientific and medically oriented weight loss programme a success and helps in maintaining ideal low weight, once the desired weight has been reached. It is not advisable to try to shed off those extra kilos with aerobic dancing". These fashionable workout may provide a good cardiovascular endurance but in the obese person can cause damage to the back, ankle or knee joints as the excess weight is extremely stressful to the body. Just think of the excess weight causing shocks to your body, all your bones, and internal organs for a period ranging from 15 minutes to an hour. If you are too much ‘in’ for physical fitness try brisk walking. This is as effective and less stressful than aerobic dancing or jogging.

Is there a special treatment for spot reduction such as hips, thighs, breasts etc.?

Often, an obese person is less alarmed by general body weight than by hips, waistline, thighs or arms that bulge where they shouldn’t. They are natural prospects for ‘spot reducing’ gadgets which promise to flatten the local bulges. Sauna belts, rollers, vibrators and many more are examples. Science has proved that two things are necessary to lose weight effectively, one: follow a medically oriented weight loss programme so that you burn up excess fat. Two : exercise those areas you specifically wish to reduce, tone and firm.

There is no such thing as a magic pill or remedy or gadget for spot reduction that can specifically reduce hips, thighs, breasts etc.

I have lumpy, dimpled patches on my hips and thighs. My beautician says this is ‘cellulite’ - a different type of fat which feels rigid on touch, is usually stubborn and very difficult to get rid off. Is it true doctor? I am so worried.

No separate fat called cellulite exists in the body. In fact, there are no two types of fat at all in our body. "All fat is same old fat" formed as a combination of fatty acids with glycerol. All fats are deposited and stored in the same way in fat cells that together form adipose (fatty) tissue.

Then what is cellulite, doctor?

Cellulite is a term coined by French scientists to describe an ‘appearance’, ‘a look’ typical of an orange peel (peu d’orange in French) or cottage cheese ‘appearance’ of certain parts of the body as compared to their normal smooth contour. Generally the areas affected are hips, thighs and occasionally arms, abdomen and back. According to cellulite authorities the ‘cellulite look’ or the orange peel, ( peu d’orange) or cottage cheese appearance is thought to be the result of two totally different mechanisms yet both involving the layer of connective tissue between the skin and the muscles and the internal organs. The treatment for both these cases is also accordingly different.

In one case, the thick layers of fat on certain areas of the body, like hips, thighs and occasionally abdomen, back and upper arm, looks lumpy because the strands of connective tissue, which serve as mesh-work for large group of fat cells, lose their elasticity and shrink with age. As the connective tissue shrinks, the overlying skin attached to these fibres contracts. If the size of the fat cells encased in them does not shrink to match, a kind of over all dimpling occurs on the surface of the skin. This gives a cottage cheese or an orange peel appearance.

A factor which contributes to this problem is the fact that most women, after the age of eighteen years gradually lose muscular-size and strength.

There is no special treatment required for getting rid of this cellulite, caused by lumpy deposits of fat from the hips, thighs, abdomen, back and arms. There is only one scientific way to shed off these lumpy deposits of excess fat from the body and that is to, one: follow a medically oriented weight loss programme designed to oxidize or burn excess fat and then two : exercise to increase the size and strength of the large muscles that compose the hips and thighs. The other major muscles should be exercised to support fatty deposits through out the body.

In the second case, the cellulite, is thought to be the result of congestion of the layer of connective tissue that lies between skin, muscles and internal organs. Among the components of this connective tissue are the circulatory vessels and lymphatic fluid that carry nourishment to the cells and carry waste for elimination. When, because of sluggish body function, wastes cannot be efficiently eliminated, a vicious circle begins. Wastes (toxins) engorge surrounding tissue and harden into lumpy pockets. These pockets further impair circulation in the area and more pockets form, giving an orange peel (peud’orange) or cottage cheese appearance to the affected area.

90% of the affec ted persons are ‘thin women’, usually having fat legs and susceptibility to periodic changes in the female hormone estrogen such as puberty, pregnancy, use of birth-control pills and menopause. The other factors which contribute towards cellulite is poor nutrition and lack of regular exercise.

The treatment usually in this case of cellulite, due to hard lumpy pockets of wastes, is a cleansing regimen that combines (1) Restricted sodium (salt) diet to counteract water retention, (2) Aromatherapy using essential oils for application on affected area to counteract water retention and for cleaning and detoxifying blood, (3) Body brushing using commercially available good body brush for detoxifying the body, by stimulating the circulation and lymphatic system to drain away toxins, and (4) Consistent but unstrenuous exercise programme. The result of such a treatment is improved digestion, elimination, circulation ad body tone. In this case of cellulite, the treatment is not a weight loss programme, based on balanced nutrition, and treatment of underlying cause of obesity, but as a part of a purifying regimen designed to rid the body of toxins and encouraging breakdown of these waste engorged, hard, lumpy pockets.

It is possible that both causes of ‘cellulite’ are present in the same person either in the same area such as hips or different areas such as arm and hip?

Yes. It is possible. Both causes of cellulite, when present in a person, may be found to co-exist in the same affected area as hips only or exist separately such as hard, lumpy pockets on the arms.

What is the treatment in cases where both causes of cellulite exists in the same person?

The treatment of cellulite in cases where both causes of cellulite exist in the same person, is a combination of a medically oriented weight-loss programme to burn excess fat, and a purifying regimen designed to rid the body of waste engorged, hard, lumpy pockets.

What is a "sodium" restricted diet?

Sodium restricted diets are low salt diets prescribed by doctors for patients who have high blood pressure and kidney ailments that lead to oedema (retention of water in the tissues).

Impairment of circulation, as in the case of cellulite due to accumulation of lymphatic waste, also leads to water retention in tissues. Reduction of sodium, the element that "locks" water in the body, enables excess fluid to be excreted. Sodium, in combination with chlorine, is ordinary table salt, and low salt diets are substantially the same as low-sodium diets.

Since sodium and chlorine are essential to life, no one should start on a low-sodium diet without medical advice.

Low-Sodium foods, that help in controlling cellulite due to accumulation f lymphatic wastes are :-

Fresh vegetables, string beans, cabbage, carrots, cauliflower, lettuce, tomatoes, mushrooms, pumpkin, onions, potatoes.

Eggs :- Yolk only.
Fats :- Unsalted butter, vegetable oils.
Fruits :- apple, grapefruit, plums, pears, figs, berries and oranges.
Meat :- Lean fish, chicken, lean meat.
Cereals :- Whole grain bread.
Spices :- "Herbs and spices make low-salt foods more appetizing: :- cloves, mustard, pepper, nutmeg, ginger, turmeric, lime juice, garlic.

Foods to be avoided are :-

All pickled foods, salted foods and salt preserved foods.
Egg White.
Meat extracts, meat broth, cold cuts, sausage, cheese.
Beet, spinach, corn.
Nuts.
Salted butter, margarine.
Dates, coconut, bananas.
Bread, biscuit, cakes and cookies made of white flour.

What is Aromatherapy? How does it help treat cellulite?

Aroma means fragrance. The aromatherapy is a science which involves the use of certain essential oils obtained from, different parts of plants such as roots, stalk, leaves, flowers, resins. There are a number of ways in which essential oils are obtained, the most common being distillation. The essential oils have medicinal value. For example "peppermint" oils obtained from the flowering tops of mentha plant is famous for the cooling effect. It is used in cases of nausea. It calms the pain of a decaying tooh. "Sandal Wood" oil when applied externally is good for eczema, sores, and abscess (pus). "Pine" oil spray is used as antiseptic of the respiratory tract. The essential oils used in the treatment of cellulite due to accumulated lymphatic wastes and poor circulation are, Juniper, lavender, geranium and rosemary. Lavender has a distinctive comphor odour.

These essential oils when applied to the skin are rapidly absorbed. The time of absorption of the oils by the skin varies between 20 and 70 minutes. The power of penetration of, essential oils through the skin is very great. Soluble into the parts of the skin, they quickly penetrate the different layers to get into the blood stream.

Aromatherapists make use of lavender, geranium or rosemary, mixed with vegetable oil, to massage the affected area of body, for improving circulation or juniper to counteract water retention. All are good for cleaning and detoxifying the blood.

What is body brushing? How is it applied in the treatment of cellulite?

Body brushing is a technique to detoxify the body. A person applying this technique, makes use of a good quality body brush available at most departmental stores. With the help of a body brush you gently brush the skin-including soles of feet and fingers - working in long strokes towards heart.

Body brushing, helps to detoxify the body by stimulating the circulation and lymphatic system to drain away waste (toxin) , as well as removing dry skin (exfoliating) and helping to break up cellulite.

Could you suggest some simple exercise for the body to help tone and firm it?

Over the next few pages are some time-tested and easy-to-do exercises to help tone and firm the body along with a fat-loss programme.

Overweight people who have extra rolls of fat around their neck should revitalize their neck muscles with the following movements :

1. Nod your head forward, bringing your chin to the chest. Hold it for three seconds; then chin up as high it will go, and hold it again. Repeat several times.
2. Hold your head with face facing in front. Turn your first to the left, then to the right as far as it will go. Hold it for three seconds first left, then right, repeat several times.

THE DOUBLE STRETCH FOR DOUBLE CHINS

The double stretch is excellent for helping to get rid of double chins; and a wise precaution against letting the neck sag into loose folds as you shed excess fat. For this one, lie on your bed, with the head hanging over the edge of the bed. Now slowly raise your head up, up (double stretch): Be sure not to raise your shoulders. Relax and repeat. Do this simple exercise six times at first, then after two weeks, do it twelve times, each day.

THE BREAST MUSCLES

This exercise is specially designed for the ladies to help tone up and strengthen the muscles supporting the breast. Reducers especially need to counteract the sag of overburdened, unused breast muscles and over stretched skin.

Breasts are glands, not muscles; and hence you cannot stimulate their development. What you can do to make them "appear " larger is to strengthen the muscles underneath the glands. This can be easily done by a simple exercise :

Stand up and extend both arms to the sides, straightout at shoulder level with palms of the hands, facing forward. Then, keeping the arms straight, whirl them in rapid circles. Do the circles forward first, then go into reverse and whirl the arms in backward circles. AS you do this breathe naturally.

EXERCISE FOR ARMS

Unless a person is involved in sports or heavy physical work, the upper arms tend to become flabby and weak. To firm and tone the muscles of the arms do the following simple exercise :

Sit on the floor or stand with both feet one to one and a half feet apart; fingers resting on shoulders, elbows out to sides, shoulder level.

Rotate both elbows in a circle. Begin by lowering down to sides, touching waist point elbows forward and up. Press elbows back to shoulder level. Lower elbows to waist. Lead with both elbows. Continue to make big circles in the air. Begin with four circles forward, then four backward. Increase total circles gradually to ten in each direction.

EXERCISE FOR MIDRIFF AND WAISTLINE

In many an obese person, fat settles in the midriff region to expand and creep downward until there is a straight line from under the arms to the top of the hips. This area responds beautifully to stretching exercises along with a scientific weight loss programme, combined with proper diet.

Stand erect keeping a distance of about one to one and a half feet between your two feet. Keep both arms hanging along your sides in line with the shoulders.

Now extend your right arm downward and left arm upward as shown in the picture, and tilt your body to the right. Repeat this action in reverse order, tilt your body to the left and extend your right arm upward and left arm downward. Repeat both actions twelve times a day.

EXERCISE FOR ABDOMEN

In Yoga, there is an "asana’ or posture called "Odeon’ Asana or ‘Navli’ and it is an ideal exercise for men and women reducers - especially the men, whose extra kilos so often take the form of a pot belly. You can do a modified version of this asana anywhere, any time. With your breathe out, just pull in your belly ( stomach) as hard as you can. Pull in and count one. Now pull in as hard as you can on the count of "three".

Hold it for about ten seconds. Now release your belly and then breathe in. Start doing this exercise five time a day and increase gradually after a week.

The easiest way to learn this modified version of "Uddayan’ asana is to practice it while lying flat on your bed. After a while you’ll be able to do it standing, sitting, or in any position, and it will become a habit. After that, you probably will habitually and, unconciously find yourself holding your belly flat as nature intended you to do.

EXERCISE FOR HIPS

Excess weight and lack of exercise, together with the sedentary, sitting style of modern living, aggravate the problem of large hips. Sitting and inactivity weakens the hip muscles. The fat laden, toneless hip muscles droop. Where weight is a problem, fat hips are a large part of the problem.

A simple exercise is suggested to strengthen and firm the large hips muscles. Stand erect, feet together. Hold back of chair with both hands for support. Do not lean against chair. Keep upper torso facing front.

Raise gradually right leg directly back and high as possible keeping legs straight. Hold it. Count ten. Lower leg gradually to starting position. Alternate sides. Begin with five, increase gradually to ten times, with each leg.

EXERCISE FOR THIGHS AND LEGS

Fat thighs are of serious concern to an overweight person. Constant rubbing of thighs against each other causes soreness and pain. Walking becomes difficult and painful.

This simple exercise will tighten the inside and the outside of the thighs, slim your legs, reduce fatty knees and generally restore a firm, attractive outline and strength to the entire area.

Lie on the side. Head resting on shoulders and outstretched arm. Left hand flat on the floor by chest for support. Legs straight.

Slowly raise left leg ‘high’ off floor, toes pointed. Hold. Flex (bend inwards) and point ‘foot’ four times in midair. Slowly lowerly, to starting position. Begin with five high lifts; increase gradually to twelve. Repeat on other side.

YOGA For Weight Loss

Does Yoga help to lose weight?

The various ‘Asanas’ or yoga postures, Padma Asana (Lotus Posture), Bhujunga Asana (Snake Posture), Shava - Asana (Corpse Posture) etc. exercise different parts of the body and simultaneously induce relaxation of the physiological processes of the body. The ‘Asanas’ have a calming or soothing effect on body systems such as cardiovascular (heart and blood vessels) system, respiratory (breathing) system, digestive system etc.

The Asana help to lower a rapid heart rate, normalise the blood pressure, regular breathing mechanism, improve digestive function and so on.

The effect on the metabolism of an individual, performing various asanas, is that the metabolic rate, that is the rate at which food burns, may be lowered. The weight of an obese person performing asanas may go up instead of coming down if his dietary habits remain unchanged. It is very important therefore to decrease ‘quantitatively ‘ the amount of food eaten whilst maintaining ‘qualitatively’ the amount of essential nutrients, vitamins and minerals etc. required for maintaining a healthy body. The dietary chances must be done under the strict guidance of a qualified doctor, who may take-up this opportunity to treat the underlying cause of obesity.

What are the advantages of Yoga in an obese person ?

As discussed earlier, obese people have a higher incidence of various diseases such as high blood pressure, varicose veins, diabetes, digestive problems, constipation, joint pains, backache etc. Yoga is scientifically proved to cause relief, in varying degrees as the case may be, in obese individuals. The advantages of Yoga Asana in obesity in general are :

1. They can be easily done by children , adults, aged, male and female alike. They involve no financial burden as they can be done at your home itself, as a daily routine.
2. Unlike other forms of exercises such as swimming jogging, running, brisk walking etc. Yoga Asanas do not build up appetite. In fact, they help to curb false hunger sensations and thus prevent an obese person from over-eating.
3. Obese individuals are known to suffer from poor resistance and are easily prone to disease. Yoga asanas boost the resistance and disease fighting processes of the body and help the obese person to live a life full of health, zest and vitality.
4. In cases where obesity is due to glandular (endocrine) disorders involving glands such as thyroid, adrenals, pituitary etc. Yoga Asanas have proved to be particularly useful in correcting the malfunction.
5. Common ailments such as indigestion, hyperacidity, constipation etc. and serious diseases such as high blood pressure, diabetes, joint pain etc. find improvement in the obese, or any thus afflicted person, performing the Yoga Asanas.

Could you suggest some Yoga Asanas for obese persons.

Listed below are a few of the Yoga Asanas which an obese person can practice to attain healthful benefits. Only those asanas are diagramatically illustrated which are easy and can be definitely performed by an obese person who is doing them for the first time.

A word of caution :

1. All Yoga asanas must be done under the guidance of a qualified yoga teacher.
2. Only practice those asanas which are within your physical ability and can be performed without much strain by you.
3. Do not be over enthusiastic in reaching the final stage of a posture by speeding through the intermediate steps involved in any particular asana.
4. An asana ‘not’ done properly, as per the steps mentioned for it, can cause harmful or reverse effects than those the asana is meant for.

a) Uttanpadasana : Benefits

1. Aids bowels movements in constipation.
2. Helps to tone and firm muscles of abdomen, hips, thighs and legs.

b) Trikonasana : Benefits

1. Helps form muscles of back and midriff.
2. Increases blood flow to the brain.
3. Helps to regularize menstrual cycle.

c) Paschimittanasana Benefits :

1. Helps tone abdominal muscles.
2. relieves gastric distention of the abdomen.
3. Helps to improve function of spleen, stomach and intestines.
4. Especially beneficial for women for problems of the uterus.

d) Bhujangasana : Benefits

1. Firms muscles of lower back and eases pain in them. In increases elasticity of spinal column.
2. Tones and firms the ‘recti’ muscles of the abdomen.
3. Tones muscles of neck, hands, and shoulders.
4. Causes pressure on the various parts of the large intestine (colon) and rectum to help in evacuation and relief from constipation.

e) Sulabhasana : Benefits

1. Improves blood circulation and lowers high blood pressure.
2. Improves the health of spinal cord.
3. Stimulates the action of vital abdominal organs.
4. Tones muscles of shoulders, back and hips.

f) Shavasana : Benefits

1. Mental and physical relaxation.
2. For emotionally stressed, depressed persons, especially beneficial for obese stress eaters.
3. A step towards meditation.

g) Pavanmuktasana : Benefits

1. Release bloated feeling and gastric dissension of the abdomen.
2. Helps evacuation of bowels in persons with constipation.
3. Useful in knee-joint pains.
4. Improves function of liver and spleen.
5. Increases abdominal muscle tone.

h) Padahastasana Benefits

1. Tones muscles of hands, chest, shoulders, abdomen and lower back.
2. Helps in evacuation of bowels in persons with constipation.
3. Useful in conditions leading to thyroid gland disorder.

I) Sarvangasana Benefits

Swami Shivananda, a great exponent and teacher of Yoga says : "This asana acts as a powerful blood tonic and purifier. It is a digestive tonic. It removes indigestion, constipation and other gastro-intestinal disorders of a chronic nature. It energizes, invigorates and powerfully rejuvenates the body. "