REFER TO THE EXPLANATION CONCERNING HOW TO USE THIS INFORMATION IN
HS01 THE BASIS OF SELF THERAPY
HS16 HOW TO USE THESE SUGGESTIONS
HS17 DESCRIPTION OF YOGA EXERCISES
Obesity may not be an illness in itself, but it is a symptom that there is some disharmony either in the functioning of the body or in the life style of a person. The body is being burdened with extra weight which means more work for all the organs, muscles and bones involved. This is the result of some disharmony on the physical or emotional level and results in even further disharmony as all the organs of the body are worn down more quickly. Thus it certainly is desirable to try to correct the situation. Following are some simple guidelines which may be helpful.
SOME POSSIBLE CAUSES
1. Thyroid malfunctioning and general disharmony in the endocrine system. 2. Malfunctioning of the liver. 3. Lack of exercise. 4. Overeating, which can be a result of many other disorders such as a lack of nutrients, emotional problems, boredom, lack of meaning in life, and a broken down appestat (appetite regulator) due to a toxic diet and poor eating habits.
EFFECTIVE NATURAL SOLUTIONS
1. Avoid fasting and feasting. Avoid starving your body which leads to desire to overeat later in order to get nutrients which it needs. Avoid suppressing your need to eat, so that you then react out of hunger and start to overeat again.
2. Avoid fat diets, with high animal protein and no carbohydrates. You may loose weight with these (temporarily) but such a diet can lead to cancer, arteriosclerosis, heart disease, osteoporosis and other problems caused by high toxicity in the body. Such diets may be useful for a few weeks, but not as a way of life.
3. Get the advice of a nutritional expert and learn exactly what your body needs in order to function well. Eat to live and function well. Do not live to eat.
4. Eat well from all types of foods but in small quantities. Fill your plate with a moderate portion (measure the weight of it if you want to) and eat that and only that. Do not place anything else in your dish. Leave the table feeling just a little bit hungry. The sense of hunger will pass in a short time. Your body will get used to this routine and you will feel much better than previously when you left the table feeling heavy.
5. Eat slowly and consciously. Chew your food completely making it a liquid in your mouth, before swallowing it. In this way, the nutrients will get into your blood stream more quickly and you will get the message from your body that it is satisfied before you overeat.
6. Eat mainly fresh raw vegetables and fruits with some cooked whole grains and raw nuts and seeds. Avoid using too much oil and avoid all animal fats except a little yogurt or cheese.
7. Avoid white sugar, white flour, and all products made from them. Avoid meat and various forms of animal fats, and salt, coffee, tea and alcohol.
8. If you desire something sweet, take fresh fruit which is in season.
9. Do not eat just before lying down. Get some light exercise after the meal so as to stimulate the metabolism.
10. According to Airola drinking a glass of water with 2 teaspoons of Apple cider vinegar with each meal will help with weight loss. Other sources claim the same about a glass of grapefruit juice.
11. Small juice fasts can be made with grapefruit, orange and lemon juice or with cherry juice or with cabbage, celery, a green leafy vegetable juice. Or occasionally a meal can be replaced by a glass of juice. Or you can fast one day a week for purification of the body.
12. According to Airola the following vitamins are useful when taken after the meal: C, Lecithin, Kelp, B complex, and Multiminerals.
13. Eat less.
14. Get plenty of exercise and especially deep breathing. These stimulate the metabolism and increase the combustion of food and fats. They also create a sense of inner vitality and satisfaction which diminish your desire for food. We often desire food because we feel tired or because we feel dissatisfied and want some type of pleasure. Exercises and breathing on a daily basis can create the feeling of vitality and satisfaction that we are looking for.
15. If you have constipation, solve that problem immediately.
16. Reflexology can be used to tonify the thyroid, pituitary and other endocrine glands so as to stimulate the metabolism.
17. Deep relaxation is especially useful in this case. Once you have created a state of deep concentration, begin to project in your mind that you desire to be thinner. See your self disciplined, able to eat a small amount of food and feel satisfied and happy. See that you eat only healthy life-sustaining foods, that you are able to avoid sweets, sugar and fats. Visualize that you feel very satisfied without looking to food for enjoyment. Visualize yourself in the situations in which you usually overate in the past and see that you have willpower and discipline not to overeat now.
Remind yourself that it is your desire to be thinner and healthier, that you are not doing this for anyone else. That you love yourself and want to be healthier and more flexible and lighter in your movements so that you can enjoy life more. Visualize that you have already lost the weight that you want to lose. Imagine that you are thin and agile and dancing, walking, running with ease and pleasure. Imagine yourself exactly as you would like to be. Do this everyday at least once but better twice.
Work on feeling self love and self confidence through visualization in the deep relaxation but also through some kind of growth group.
18. Analyze the situations and times of the day in which you tend to overeat. Try to understand the reasons behind this self-destructive action. Is it because you have starved your self until that moment? Is it because you are worried or dissatisfied with your life? Is it because you are bored and have nothing more interesting to do? Analyze yourself and try to understand the cause of your overeating. Then work on eliminating the causes at their roots. Get involved in some seminar or psychology group which can help you in this effort.
19. Find meaning in your life. Engage yourself in activities and in a life style which has meaning for you, which makes you feel useful, and happy and satisfied. Do not limit yourself with negative ideas or fears. Move forward and create a type of life you really would like to live. Your life belongs to you and to no one else.
20. Be absolutely regular in performing the following techniques. They are essential for your balanced metabolism, inner satisfaction and overall vitality.
PHYSICAL AND MENTAL REGENERATION
These techniques have the following goals: 1. To harmonize the metabolism. 2. To provide more oxygen for more complete combustion. 3. To relax the nerves and the mind. 4. To increase the level of vitality.
Head Rolls (5R,5L) No.31
Back. & For.Str. (3T) No.20
Sideward Bend (3R,3L) No.19
Swing (20T) No.1
5. Stomping (50 T) No.46
6. Cat (7T) No.8
7. Sal. to Earth (3T) No.43
8. Cobra with turns (3R,3L) No.23
9. Leg lifts (3R,3L,3B) No.6
10. Complete Breathing (1:1:1:1) No.55
11. Deep Relaxation
12. Wind Rel. Pos. (3R,3L,3B) No.4
13. Abdominal Contractions (3T) No.38
14. Torsion (3LR,3LL) No.41
15. 1/2 Shoulder Stand (with series 3 & 4) (20M) No.29
16. Deep relaxation
1. Head Rolls (5R,5L) No.31
2. Back. & For. Pos. (3T) No.20
3. Sideward Bend (3R,3L) No.19
4. Swing (20 to 60 T) No.1
5. Stomping (50 to 100 T) No.46
6. Cat (7T) No.8
7. Sal. to Earth (5T) No.43
8. Cobra with turns (3R,3L) No.23
9. Leg lifts (3R,3L,3B) No.6
10. Rotation of legs (3R,3L) (below)
11. Upside down Bicycling (below)
12. Prayer position (5M) No.37
13. Alternate Breathing (1:2:1:1) No.63
14. Deep relaxation
15. Wind Rel. Pos. (3R,3L,3B) No.4
16. Abdominal Contr. (5T) No.38
17. 1/2 Bridge (5T) No.11
18. Fish (1/2 to 2M) No.47
19. Torsion (3LR,3LL) No.41
20. 1/2 Locust (3R,3L) No.10
21. 1/2 Shoulder Stand (with series 1,2,3, &4) (20M) No.29
22. Deep relaxation
1. Start out with at least some if not all of the exercises in the first series. Gradually, after a month or so, start to add some of the exercises from the suggested series. Be careful not to force your body in any way.
2. Do the complete breathing lying down at first and when you have mastered it, continue in the sitting position. Work gradually to the ratio 1:1:1:1. After a month or two switch to the alternate breathing and double the retention doing the ratio 1:2:1:1. Be careful never to force the breath or feel that you are straining.
3. After a month or so you can add the leg movement to the cat exercise.
4. Rotation of the legs is done in the lying position. Rotate the right leg in a clockwise direction about 3 to 7 times (from the hip joint). Then rotate the right leg in the opposite direction the same number of times. Then do the same with the left leg the same number of times in both directions. The movement is a circular one from the hip with the leg kept straight.
5. Upside down bicycling is done on the back, lifting the buttocks in the air a little if possible with the help of the hands. Then you make movements with your legs as if you are riding a bicycle. Do this as many times as you can without straining.
The above two exercises should not be done if you have high blood pressure, a heart condition, a hernia, or slipped disc. Be sure to check any contraindications for all the other exercises in the index at the end of the book.
6. Engage in plenty of movement: walking, running, dancing, swimming, working in the garden and any other enjoyable activity.
7. See the guidelines given for the visualizations to be done in the deep relaxation state given earlier. You can do these visualizations in the lying position or sitting straight in a chair.
8. Eventually with the guidance of a teacher you can add other exercises such as: the salutation to the sun, camel, bridge, bow, shoulder stand, plough and others.