Obesity is a growing global health concern, affecting both physical and emotional well-being. It increases the risk of chronic diseases such as diabetes, heart conditions, hypertension, and joint problems. While diet and exercise are often emphasized, the role of yoga, a holistic mind-body practice, is increasingly recognized as a powerful and sustainable approach for managing obesity. This article illustrates the real-life transformation of Ravi Deshmukh, a 42-year-old corporate professional, who successfully reduced his weight and improved his overall health through yoga.
Table of Contents
Patient Profile:
- Name: Ravi Deshmukh
- Age: 42 years
- Gender: Male
- Occupation: Finance Manager
- Location: Mumbai, India
- Height: 5’9” (175 cm)
- Weight at Start: 112 kg
- BMI: 36.6 (Class II Obesity)
- Lifestyle: Highly sedentary, irregular meals, stress due to work
Medical History and Symptoms:
Ravi had been struggling with obesity for over a decade. He experienced:
- Breathlessness while climbing stairs
- Knee and lower back pain
- Fatigue and daytime sleepiness
- Frequent indigestion and bloating
- Low confidence and mild depression
- Borderline high blood pressure and elevated cholesterol
- Fasting blood sugar: 110 mg/dL (prediabetic range)
Medical Consultation:
Diagnosis:
- Class II obesity
- Prediabetic condition
- Dyslipidemia (high cholesterol)
Prescribed Medications:
- Metformin 500 mg (for blood sugar control)
- Atorvastatin 10 mg (for cholesterol)
- Advised weight loss of at least 15–20 kg
- Recommended yoga for stress reduction and metabolic support
Introduction to Yoga Therapy:
Doctor Ravi to a certified yoga therapist to address:
- Physical inactivity
- Emotional eating patterns
- High stress levels
- Lack of metabolic stimulation
Ravi enrolled in a customized yoga and lifestyle program, practicing 60–75 minutes of yoga, 5 days a week, alongside dietary changes and mindfulness techniques.
Yoga Routine Followed:
1. Warming Up (10–15 minutes):
- Joint rotations (neck, shoulders, knees, ankles)
- Spot jogging and marching in place
- Dynamic stretches to improve mobility
2. Asanas (30–35 minutes):
Focus: Boost metabolism, burn calories, build flexibility, and ease joint strain
- Surya Namaskar (Sun Salutations) – 6 to 12 rounds daily
- Virabhadrasana I & II (Warrior Poses) – strength and balance
- Trikonasana (Triangle Pose) – stimulates digestion
- Utkatasana (Chair Pose) – builds lower body strength
- Bhujangasana (Cobra Pose) – strengthens back, tones abdomen
- Pavanamuktasana (Wind-relieving Pose) – reduces bloating
- Naukasana (Boat Pose) – engages core muscles
- Setu Bandhasana (Bridge Pose) – stimulates thyroid and glutes
3. Pranayama (10–15 minutes):
Focus: Reduce food cravings, balance hormones, and manage stress
- Kapalbhati (Skull-Shining Breath) – aids fat metabolism
- Anulom Vilom (Alternate Nostril Breathing) – balances the mind
- Bhramari (Bee Breath) – curbs emotional eating
- Ujjayi (Victorious Breath) – regulates thyroid function and appetite
4. Meditation & Mindfulness (10–15 minutes)
- Mindful eating practices were introduced
- Guided meditation for emotional regulation and motivation
- Yoga Nidra (once a week) – deep relaxation to reset the nervous system
Lifestyle and Diet Modifications
- Shifted to early, home-cooked meals with portion control
- Reduced intake of sugar, refined carbs, and processed food
- Increased protein and fiber (lentils, vegetables, fruits, nuts)
- Adopted intermittent fasting (14:10) under supervision
- Maintained a daily log of water intake and physical activity
- Followed a consistent sleep schedule (10:30 pm–6:30 am)
Progress Over 6 Months:
Physical Health Improvements:
- Weight loss: 24 kg (from 112 kg to 88 kg)
- Waist circumference: Reduced from 42 inches to 36 inches
- BMI: Dropped from 36.6 to 28.7 (Overweight category)
- Blood pressure: Normalized to 120/78 mmHg
- Blood sugar: Reduced to 91 mg/dL (within normal range)
- Cholesterol: Total cholesterol reduced from 235 to 180 mg/dL
Mental & Emotional Improvements:
- Reported higher energy levels throughout the day
- Improved mood stability and self-esteem
- Better focus and productivity at work
- Reduced dependence on stress eating
Conclusion:
This case study reflects how yoga can bring about sustainable and holistic weight loss when paired with dietary awareness and medical support. Ravi’s transformation is a reminder that obesity is not just about shedding pounds—it’s about regaining balance, energy, and control over one’s life. For those struggling with obesity, yoga offers a compassionate, empowering, and long-term path to wellness.
Reference Article:
- Yoga in Women With Abdominal Obesity— a Randomized Controlled Trial
- Yoga for weight loss: Benefits beyond burning calories
- Reducing psychological distress and obesity through Yoga practice
- Fighting Obesity – Top 7 Yoga Asanas
- Yoga Therapy for Obesity
