Diet Plan | Dr. Sharika Menon | Mayur Karthik | Sri Sri School of Yoga

Summary

Join the Sri Sri School of Yoga's 9-day weight loss challenge led by Mayur Karthik and Dr. Sharika Menon. This program combines yoga with an Ayurvedic diet to safely and progressively help you achieve your weight loss goals. It emphasizes the importance of lifestyle changes, including regular exercise, proper sleep, and mindful eating habits, to foster both physical and mental health. Dr. Menon guides participants in understanding the Ayurvedic approach to nutrition, focusing on digestion and metabolism, while avoiding processed foods.

Highlights

• Kickstart your year with a 9-day yoga challenge that promises weight loss and improved health! ✨
• Led by experts like Mayur Karthik, experience a unique blend of physical and mental wellness through yoga. 🧘‍♂️
• Get insight into Ayurvedic principles with Dr. Sharika Menon's guidance on healthy eating and lifestyle. 🍃
• The program focuses on a meditative, powerful yoga practice inspired by Ashtanga Yoga. 🌱
• Prepare with comfy clothes, a cushioned mat, and a well-ventilated space for your sessions. 🧵
• Learn the importance of maintaining a light diet and keeping hydrated for effective metabolism. 💧
• Build new habits with the support of a community and the Sri Sri School of Yoga app. 🌐

Key Takeaways

• Start your New Year with a transformative 9-day yoga weight loss challenge! 🧘‍♀️
• Discover the Shish yoga style, a powerful mix of asanas, pranayamas, and relaxation. 🌟
• Learn about the importance of digestive fire in Ayurvedic health and weight management. 🔥
• Incorporate mindful eating by balancing solid foods, liquids, and leaving room in your stomach. 🥗
• Avoid processed foods and prioritize hydration for optimal weight loss results. 🚫🥤
• Follow the Ayurvedic principle of exercise and well-managed meals for enduring wellness. 💪
• Access support via the Sri Sri School of Yoga app even after the challenge ends. 📲

Overview

Kick-off your New Year with the invigorating 9-day yoga weight loss challenge by Sri Sri School of Yoga. Led by Head Trainer Mayur Karthik and expert Dr. Sharika Menon, this challenge combines the transformative power of yoga with a thoughtful dietary plan to help you meet your weight goals. Through the Shish yoga style, a contemporary take on traditional Ashtanga Yoga, participants are taken on a journey of physical and mental rejuvenation.

Explore the Ayurvedic insights shared by Dr. Sharika Menon, emphasizing the importance of digestive health and the metabolic fire which are key to weight management. The focus is not just on shedding pounds but also on gaining a holistic understanding of health that encourages light eating, strategic sleep schedules, and a balanced lifestyle. Dr. Menon provides valuable dietary guidance, steering clear from processed foods and promoting natural, home-cooked meals with adequate hydration.

This engaging 9-day program is designed not only to yield results but also to equip participants with the knowledge to maintain these benefits beyond the challenge. Whether you join live at 7 AM or participate via recorded sessions, the community support through the Sri Sri School of Yoga app ensures lasting change. Embrace this opportunity to enhance your well-being, strengthen your body and mind, and cultivate lasting healthy habits.

Chapters

• 00:00 - 00:30: Introduction to 9-Day Yoga Weight Loss Challenge The chapter introduces the '9-Day Yoga Weight Loss Challenge,' led by Mayure Karik, the head trainer at Shri School of Yoga. It begins with a welcome message and extends New Year greetings for 2023, setting the stage for the upcoming yoga journey.
• 00:30 - 01:00: Lifestyle Changes for Weight Loss In this chapter, the focus is on the theme of 'time for resolution weight loss,' emphasizing that most people desire to lose weight at some point in their lives. The chapter explores how modern lifestyle changes, including new food habits and work cultures, have contributed to unnecessary weight gain. It highlights yoga as a holistic and effective strategy for weight loss, viewing it as more than just exercise, but as comprehensive lifestyle management. The chapter concludes with a brief mention of the team's ongoing efforts, suggesting upcoming content or initiatives related to weight loss.
• 01:00 - 01:30: Yoga and Diet Plan Overview Experts guide readers through a progressive and safe yoga practice and diet plan for weight loss, called the Shish yoga way. Shish yoga is described as a powerful and meditative flow involving asanas, pranayamas, and relaxation. It is based on the principles of Ashtanga Yoga by Mahari Patanjali, with a modern approach, and was founded by Gurudev Shri Rish.
• 01:30 - 02:00: Understanding Shish Yoga This chapter introduces "Understanding Shish Yoga" and outlines the mission of Shankar Shish Yoga, which is to provide authentic yoga education globally. It emphasizes the benefits of yoga beyond weight loss, such as achieving health in both body and mind. Practical tips for a comfortable yoga practice are also provided, including wearing loose clothing, using a cushioned yoga mat, having a water bottle nearby, and finding a quiet, well-ventilated space.
• 02:00 - 03:00: Daily Routine and Tips for Yoga Sessions The chapter discusses the flow of a daily routine during a yoga session, emphasizing the importance of comfort and hydration. While continuous practice is ideal, taking breaks and sipping water as needed is acceptable. Additionally, it suggests watching a video by an Aura expert that provides dietary guidelines to enhance results during a 9-day challenge. The encouragement is to engage with the content daily, either in the morning or any convenient time.
• 03:00 - 03:30: Introduction to Ayurvedic Principles of Weight Loss This chapter introduces the Ayurvedic principles of weight loss. Dr. Sharika talks about the importance of maintaining a healthy weight using Ayurvedic methods. The chapter begins with an invitation to continue a yoga journey through the Shishi School of Yoga app, emphasizing a supportive community for sustained health practices. It sets the scene for a deeper exploration of how Ayurveda can be integrated into weight management strategies.
• 03:30 - 04:00: Exercise and Sleep Importance in Ayurveda The chapter discusses the significance of exercise and sleep from an Ayurvedic perspective. It emphasizes the role of 'digestive fire' in metabolism, particularly for weight loss. According to Ayurveda, exercise, referred to as 'vayama vama', is essential for supporting this digestive process and losing weight. The text underlines that there is no shortcut to weight loss, and regular exercise is crucial. The chapter underscores the importance of maintaining exercise routines for sustained health benefits.
• 04:00 - 05:00: Meal Planning and Quantity According to Ayurveda The chapter discusses meal planning and portions according to Ayurveda. It emphasizes the importance of adjusting sleep patterns along with dietary habits, considering factors such as your physical and mental activity levels. Proper meal planning in Ayurveda not only involves choosing the right foods but also determining the right sleep schedule to ensure you feel well-rested and happy.
• 05:00 - 06:00: Digestion and Metabolism in Ayurvedic Diet The chapter discusses the importance of timing and feeling light for effective digestion and metabolism as per Ayurvedic principles. It suggests planning meals close to sleep hours but ensuring one feels light before going to bed. Feeling heavy indicates improper digestion, so meals should be light to improve processing. During the 9-day challenge, it is advised to eat after the session and keep it light, ensuring the next meal is effectively digested.
• 06:00 - 07:00: What to Avoid in Your Diet The chapter emphasizes the importance of portion control in your diet. It introduces the concept of 'Anali PR', which suggests using your palms to determine the right quantity of food to consume when you're hungry. The chapter further breaks down the 'rule of quarters': ensuring that half of your meal consists of solid food while dedicating a quarter to liquids. This approach helps in maintaining a balanced diet.
• 07:00 - 08:00: Hydration and Its Effects on Health The chapter discusses the importance of mindful eating, particularly focusing on hydration and maintaining a light stomach. It suggests consuming liquids like soups and buttermilk, and recommends leaving a quarter of the stomach empty to aid digestion. The text highlights the benefits of feeling light after a meal, noting that heaviness can lead to sluggishness, gas, bloating, acidity, drowsiness, and sleepiness.
• 08:00 - 08:30: Summary and Encouragement The chapter discusses the concept of a healthy metabolism, contrasting usual diet plans with ayurvedic dietary principles. While typical diets focus heavily on nutrients like proteins and carbohydrates, the ayurvedic approach emphasizes the importance of 'digestive fire' and how well the body processes food. Therefore, in an ayurvedic diet, the focus is not just on the intake of proteins and carbs but on what should be included in a meal to support efficient digestion. This may involve incorporating certain grains that align with ayurvedic principles.

Diet Plan | Dr. Sharika Menon | Mayur Karthik | Sri Sri School of Yoga Transcription

• 00:00 - 00:30 [Music] hi this is mayure karik head trainer of Shri School of yoga Welcome to our 9-day yoga weight loss challenge wish you all a very happy New Year 2023 it's New Year
• 00:30 - 01:00 time means time for resolution weight loss everybody in our life at some point of time wanted to lose some weight in the 21st century there has been a lot of change in lifestyle food habits work culture and all these changes have been leading to a lot of unnecessary weight gain and when it comes to weight loss yoga is a very effective way to lose weight because it's an entire lifestyle management during this n days our team
• 01:00 - 01:30 of experts will guide you through a progressive and safe yoga practice and diet plan to help you achieve your weight loss goals the Shish yoga way what is the Shish yoga style of yoga Shish yoga is a powerful and meditative flow of asanas pranayamas and relaxation based on the principles of Ashtanga Yoga of Mahari patanjali with a modern approach founded by gurudev Shri Rish
• 01:30 - 02:00 Shankar Shish yoga's mission is to deliver authentic yoga education to the world these N9 days challenge has been designed to take you step by step into a deeper experience of yoga not just to lose weight but also to become healthy in body and mind for a comfortable experience make sure to wear loose comfortable clothes get a nice cushioned yoga mat and a water bottle find a place that is well ventilated and free of disturbance from other
• 02:00 - 02:30 during the session whenever you feel like you may pause the video take little sips of water but the best thing would be to do it without a break but don't bother feel comfortable that's more important after this do watch the video by our Aura expert who has given a broad guideline on diet plan to help you to maximize the results at the end of The 9-day Challenge just make sure to be with us either everyday morning or anytime during the day you can watch the
• 02:30 - 03:00 recorded video and keep your journey going and even after the 9 days we have a support system through our shishi School of yoga app to make this yoga Journey a big success for you subscribe to this channel to get notification on all videos of this Challenge and many more videos to follow that see you tomorrow on the match bright and early at 7:00 a.m. hello I Dr Sharika let us talk about healthy weight loss with ayura when we look into the ayic principles of
• 03:00 - 03:30 weight loss it is very important to look into the digestive fires that help uh sustaining your system the main digestive fire is also responsible for fat metabolism and to support this digestive fire ayura mentions about vayama vama which means exercise so there is no other easy way to lose weight but exercise is must so these 9 days exercise is taken care of but there
• 03:30 - 04:00 are few other things that you need to add to your routine firstly we have to look into your sleep so when do you sleep what time you sleep and when do you wake up hours of sleep depends on how much activity whether it is physical or mental activity how many hours that you need to uh sleep whether it is 6 hours 7 hours 8 hours it is up to you and you you should feel well rested when you wake up light and happy when you design or plan your meal times don't
• 04:00 - 04:30 keep it close to your sleep hours maybe one or 2 hours away from when you wake up and also when you go to bed you should feel light when you're feeling heavy that means the meals have been always heavy and you're not processing it well so plan in such a way that your next meal is digested well during the 9-day challenge you may eat after the session is over and keep it light and the the next meal time you should feel
• 04:30 - 05:00 hungry what is the quantity that you should eat so in AA we talk about anali PR so where you bring your palms together and how much it fills in the Palm that is what you should eat so again here there is a uh some specifics so when you divide this into four quarters so the rule of quarters stands like half of it that is two quarters will be solid food and then one quarter would be something liquid it could be
• 05:00 - 05:30 some soups buttermilk water and so on and then the rest of the quarter should be left empty so that is how you eat not a full stomach so this will also keep your stomach light and it will also help you digest better after you finish a meal you should feel light mentally and physically if it is heavy to digest then you feel sluggish you may feel gas or bloating acidity or even sometimes drowsiness and sleepiness so this is
• 05:30 - 06:00 something which you should avoid to help with a healthy metabolism when we see a usual diet plan it includes a lot of nutrients supplements protein scabs and so on but in ayurvedic diet when you see it is more about how your digestive fire functions and how you process the uh the food that you eat so when you uh look into the details it is not about these proteins and uh all carbohydrates so what you should include in your meal that includes of course some grain
• 06:00 - 06:30 vegetables and certain dlls and then some fluids like buttermilk also add some natural fats like ghee or even butter in your meal so this will also Aid the fat metabolism ghee can be added into your meals especially with the rice or wheat that you eat because ghee also helps in digesting the bad fats in your gut so what not to eat don't include anything uh processed heavily processed
• 06:30 - 07:00 flavored colored and even something which is refrigerated and reheated anything that induces gas bloating acidity or even indigestion and heaviness in your gut is something which affects your digestive fire and this will also lead to various uh metabolic residues inflammation in the gut and then it also end up with um sensitiveness and allergic response in the system
• 07:00 - 07:30 system this in turn affect your immunity so overall strength and stamina comes down if you're not hydrated enough and the gut is dehydrated the elimination is also not good and if the elimination isn't good that also affects various aspects of metabolism and digestive system how much water to drink you keep drinking sip by sip throughout the day it is not like whenever you remember you gulp down several glasses of water water
• 07:30 - 08:00 and whenever you drink it should not feel like you are having something heavy in your stomach and you shouldn't feel thirsty too so don't wait till you are thirsty to drink water so hydration is something which is frequent and in small quantities throughout the day and to summarize along with a good exercise you add a very good healthy light homecooked meal and in a right quantity and also hydrate well and enjoy the challenge
• 08:00 - 08:30 [Music]