WEIGHT LOSS through Yoga & Ayurveda

With Maria Garre

PERSPECTIVES ON WEIGHT LOSS

western - ayurveda - yoga

WESTERN PERSPECTIVES

the western perspective is mostly based upon physical and some mental aspects to

support weight loss

WESTERN APPROACH• Energetic deficit approach based more calories out and less

calories in

• Exercise maximum of 70 to 80 %

• Food restriction diet and low caloric diets, or multi meal diet

• Daily exercise

• Increasing BMR

AYURVEDIC APPROACH• Based on looking at cause and aligning it with doshic imbalance

• Vata and Kapha usually involved together or separately within weight loss paradigm

• There is an increase in the slow, dull, static, cool, and sticky qualities that ultimately impairs our digestion, metabolism, mental outlook and imbalances physiological process

• Proper lifestyle routine critical for maintenance of weight and health

DIETARY PRACTICES

• Avoid rice, dairy, heavy meats, wheat, flour and sugar after 6 pm

• Drink 3 cups of warm water throughout the day

• Eat with hunger, consciously and appropriately

WEIGHT LOSS TEA

• 1 Tbsp fresh ginger (sliced and muddled) • 5 Cardamom Pods • ¼ Tsp Cinnamon • 2 Cups water • pinch of black pepper

Simmer for 10-15 minutes; let cool and serve warm with honey

BODY PRACTICES• Dry Brushing

• Silk Glove Brushing

• Salt Scrub

• Sugar Scrub

• Banyan’s Trim Balm

LIFESTYLE PRACTICES• Wake up at least one hour before sunrise

• Do breathing and movement practices in the morning

• Drink warm water with optional lemon, honey and apple cider vinegar (1 tsp)

MOVEMENT PRACTICES• Consistent and sustained is best

• Therapeutic thresholds within exercise

• Sweat lightly for 35 to 45 minutes daily

AYURYOGA PRANAYAMA

• Bhastrika - heating, stimulating + dries oily, liquid and slimy quality. Cardiopulmonary benefit

• Kapalabhati - targets area of adiposity, helps digestion and metabolism, brings clear, bright thinking

• Agni Sara - targets abdominal fat, strengthens digestion and metabolism, burn toxins

• Brahmari - vibration, stimulation, hormonal and neuronal balance

SURYA NAMASKAR• Brisk pace according to your constitution

• maintain even breath through the nose

• begin and proceed with focus, awareness and intention

AYURYOGA ASANA RECOMMENDATION

• Talasana

• Cakrasana

• Sirsasana

• Tadagi Mudra

• Simhasana

• Padmasana

• Urdhva Padmasana

• Mayurasana

• Utthita Parsvakonasana

MEDITATION

Creating a daily meditation practice is very important. An infinite amount studies link stress, anxiety, tension and depression to weight gain.

The interplay of cortisol, serotonin, insulin, GABA receptors alongside proper functioning of the organs will all be normalized by meditation.

AYURVEDIC HERBS• Trikatu: blend that helps digestion and burn toxins from the body. Take ¼ to ½ tsp in

warm water before meals or after meals. See which works best for you.

• Triphala Guggulu: helps break down sticky, slimy qualities of fat and cholesterol from the body. Take 1-2 with each meal and at betime

• Trim Support: to boost metabolism and increase digestive fire. Take 2 with each meal

• Shilajit: to support detoxification process and kidneys (adrenals)

PLAN FOR SUCCESS

• determine what works for you to create achievable goals

• pick your NON NEGOTIABLES

• create a schedule

• change should be sustainable

GOALS

• create a measurable goal like: I will drink 3 glasses of warm water per day

• Create goals based on categories like lifestyle, diet, activities and yoga

• Set a time line of 10 days or more to complete the goals and then re-evaluate

NON NEGOTIABLES • In your weight loss journey decide what is non-negotiable that you

can accomplish every day:

• one pranayama

• a walk

• 5 surya namaskar

• nasya (oiling the nose)

• meditation

PLAN IT OUT !

monday tuesday wednesday thursday friday saturday sunday

5 am wake up - honey water + pranayama + meditation

5 am wake up - honey water + pranayama + meditation

5 am wake up - honey water + pranayama + meditation

5 am wake up - honey water + pranayama + meditation

5 am wake up - honey water + pranayama + meditation

6 am wake up - honey water + pranayama + meditation

6 am wake up - honey water + pranayama + meditation

mid morning walk

mid morning walk

mid morning walk long walk long walk

afternoon yoga evening walk afternoon yoga 5 am wake up afternoon

yoga big lunch

light dinner + evening

meditation

light dinner + evening

meditation

light dinner + evening

meditation

light dinner + evening

meditation

light dinner + evening

meditation early dinner -

go out

no dinner and early bed

time