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Scientific basis of Yoga

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 Scientific Basis of Yoga
Kamakhya Kumar, Ph D*
*Assoc. Professor, Dept. of Yoga & Health
Dev Sanskriti Vishwavidyalaya, Shantikunj, Haridwar
Email: kamakhya.kumar@gmail.com
Introduction

The science of Yoga is a psychology of a philosophical nature. The very introduction of the
system of Yoga by Patanjali is by way of an instruction that the mind has to be controlled –
Yogahs-chitta-vritti-nirodhah. Patanjali does not go into the details of the philosophical
background of the necessity to control the mind, the background that comes in Samkhya and
Vedanta. He very simply explains that Yoga is control of the mind, restraint of the mind-stuff.

Yoga is an experiential science. The most important benefit of yoga is it balances our physical
and mental conditions. The aging process, which is largely an artificial condition, caused mainly
by autointoxication or self-poisoning, can be slowed down by practicing yoga (Alleger, I. 2007).
By keeping the body clean, flexible and well lubricated, we can significantly reduce the catabolic
process of cell deterioration. To get the maximum benefits of yoga we need to combine the
practices of yogasanas, pranayama and meditation.

Role of Yoga in maintaining the Physical Health: Yoga plays a greater role in the
management of physical - mental health (Chen, K.-M. et. al.2010). Yogic Intervention has been
shown a significant effect on General Well Being; (Kumar K 2012). Yoga might play role as a
safety measure. Other study also performed in Toronto, Canada, clearly states that physically
active individuals are less likely to develop hypertension than sedentary individuals (Shephard
RJ. 2001). Pokhariyal K P & Kumar K (2013) reported in their study that there is a significant
effect of Hatha Yogic Practices on Body weight of the Human subjects. study conducted on
patients with angina and coronary risk factors have showed a positive response in lipid profile
after 4-14 weeks of yogic practices. A study held in Ontario, Canada also corroborate with our
study and state that training increases HDL cholesterol and several studies have confirm this
belief (Katzmarzyk PT 2001). Kumar K (2013) reported in his study that practice of Yoga
cleansing (Shatkarma) lower down the serum glucose and serum cholesterol level of the Human
subjects. In another study it has been seen that there is an Effect of Yogic Intervention on
General Body weight of the subjects (Kumar Kamakhya 2015). On several parameters of general
health factors practice of Yoga shows a positive impact towards Physical Health.

Yoga is helpful in managing Common Disorder: Diabetes, Hypertension, Obesity and joits
related problems are very common now days. Kumar K (2012) there is a significant effect of
Yogic intervention on serum glucose level on Diabetics. I Haslock, et al. (1994) find that people
with rheumatoid arthritis who participated in a yoga program over a three-month period had
greater handgrip strength compared with those who did not practice yoga. Negi A & Kumar K;
observed in their study that there is a significant effect of Yogic Intervention on R A Factor in
Gout Patients. It was observed that yoga practice has also significantly improved BP among people with
hypertension (Blumenthal JA 1989). In another study it has been observed that there is a
significant effect of Yogic intervention on Blood uric acid Level in Gout Patients (K Kumar
2013).

Yoga improves cardio-respiratory efficiency: Madanmohan et al (2008) have reported that

yoga training of six weeks duration attenuates the sweating response to step test and produces a
marked increase in respiratory pressures and endurance in 40 mm Hg test in both male and
female subjects. In another study, they reported that 12 weeks of yoga practice results in
significant increase in maximum expiratory pressure, maximum inspiratory pressure, breath
holding time after expiration, breath holding time after inspiration, and hand grip strength
(Madanmohan, 1992). Kumar K (2013) shows in his study that there is a Significance of Nadi
Sodhan and Kapalbhati on forced ventilation capacity (FVC), maximum voluntary ventilation
(MVV) and picks expiratory flow rate (PEFR). Joshi et al (1992) have also demonstrated that six
weeks of pranayam breathing course resulted in improved ventilatory functions in the form of
lowered respiratory rate, and increases in the forced vital capacity, forced expiratory volume at
the end of 1st second, maximum voluntary ventilation, peak expiratory flow rate, and
prolongation of breath holding time. Similar beneficial effects were observed by Makwana et al
(1988) after 10 weeks of yoga practice. Increase in inspiratory and expiratory pressures suggests
that yoga training improves the strength of expiratory and as well as inspiratory muscles.
Respiratory muscles are like skeletal muscles. Yogic techniques involve isometric contraction
which is known to increase skeletal muscle strength. Breath holding time depends on initial lung
volume. Greater lung volume decreases the frequency and amplitude of involuntary contractions
of respiratory muscles, thereby lessening the discomfort of breath holding. During yoga practice,
one consistently and consciously over-rides the stimuli to respiratory centers, thus acquiring
control over the respiration. This, along with improved cardio-respiratory performance may
explain the prolongation of breath holding time in yoga trained subjects.

Yoga balances Autonomic nervous system: Autonomic nervous system consists of two limbs;
sympathetic nervous system and parasympathetic nervous system. Although individual asan and
pranayam practices can selectively affect sympathetic or parasympathetic nervous system, the
overall effect of yoga practice is to bring a state of parasympathetic dominance. Vempati and
Telles (2002) assessed the effect of yoga based guided relaxation on autonomic variables and
found that power of the low frequency component of heart-rate variability spectrum reduced,
whereas the power of high frequency component increased, suggesting a reduced sympathetic
activity. Also, subjects with a baseline ratio of LF/HF > 0.5 showed a significant decrease in the
ratio after guided relaxation, while subjects with a ratio < or = 0.5 at baseline showed no such
change. The results suggest that sympathetic activity decreased after yoga based guided
relaxation. Vijayalakshmi et al (2004) studied the effect of yoga based relaxation training on
modulation of stress induced by isometric handgrip test in hypertensive patients and found that
after 4 weeks of supervised yoga training, there was optimization of sympathetic response and
restoration of autonomic regulatory reflex mechanisms. Telles et al (1994) have demonstrated
that pranayam breathing through right nostril results in an increase in sympathetic activity
whereas left nostril breathing reduces it. Shannahoff-Khalsa et al (1993) studied the effects of
unilateral forced nostril breathing on the heart and found that forced right nostril breathing
increases heart rate compared to left forced nostril breathing whereas end diastolic volume and
stroke volume was more with forced left nostril breathing. These results demonstrate a unique
autonomic modulation by uni-nostril breathing that can be used therapeutically. Telles et al
(1993) found that after giving 3 months yoga training to sports teachers (average 8.9 years
physical training), there was significant improvement in their general health in terms of body
weight and blood pressure reduction and improved lung functions. There was also evidence of
decreased autonomic arousal and psychophysiological relaxation, heart rate and respiratory rate
reduction and improved somatic steadiness demonstrated by decreased errors in steadiness test.
They suggested that practicing yoga may help to bring about a balance and optimization of
autonomic functions. Sharma et al (2008) have reported a decrease in pulse and respiratory rates
and increase in galvanic skin resistance in healthy subjects after 2 months practice of sahaj yoga
meditation. Physiological basis of galvanic skin resistance is change in sympathetic tone
occurring in the skin and subcutaneous tissue in response to a change in affective state of the
subject. Changes in peripheral autonomic tone alter sweating and cutaneous blood flow, which in
turn change galvanic skin resistance.

Yoga improves the immunity: Physical movement, such as yoga is a great way to get your
lymph flowing. Certain yoga postures, such as inversions affect gravity. (when your head is
below the heart). This helps lymph move into your respiratory organs, where germs and
infections often enter the body. When you return upright, gravity drains the lymph and cleanses
out your system. This improves your immunity and strengthens your ability to fight off disease.
With a regular practice of Yoga relaxation technique one is able to improve his immunity,
Kumar K & Joshi B (2009). The physical and breathing movements of yoga can help strenghten
your immune system keeping you healthy and disease free. Aravind Gopal et al (2011) the
buffering effect of yoga on stress-induced decrease in cellular immunity may be due to its
ameliorating action on HPA, creating an optimized secretion of cortisol. Yoga also restores the
autonomic reflex regulatory mechanisms, creating a balance between sympathetic and
parasympathetic limbs in the presence of a stressor which probably prevents the impairment of
cell-mediated immunity. Study also reports the significant impact on ESR level through Yogic
Relaxation Technique Yoga nidra (Kumar K 2012)

Psychological Changes as related to Yoga: Practice of Yoga stops the uncontrolled and
uninterrupted thoughts. So the set of Asana and Pranayama in combination plays a vital role for
anxiety. Previous researches also support our study. Gersten, D J (1978) said that the practitioner
of Yoga becomes his own psychotherapist, recognizing and systematically alleviating his own
personal problems and interpersonal difficulties Kumar K(2010) Psychological problems like
Regression and Guilt can be lowered by the practice of Yoga Nidra. As the previous studies
shows that practice of Yoga, Meditation and Relaxation significantly lowers the psychological
problems. Kumar Kamakhya (2008) in the practice of yoga, especially during shavasana and
breath awareness, the mind is relaxed, thereby releasing the mental tensions. In this way, through
the regular and sincere practice of yoga, tensions at the physical, and anxiety at mental level can
be minimized. Matthew, R J (1981) reported that yoga is a successful therapy for both recent and
long-standing psychological disturbances of all kinds, especially high anxiety levels and neurotic
behavior patterns Kumar K & Tiwary S (2014) Academic Anxiety among Student can be
Managed through a regular practice of Yoga.

Conclusion:

Yoga is a science common to all and whole humanity in its true nature of efficacy, results and
applications. We all can derive satisfaction from it in our own way that too without any
preoccupied notion and ill effects. There are three dimensions of Yoga; Yoga and objective
body, Yoga and subjective mind, Yoga and consciousness. In fact these are not three separate
dimensions, they are three facets of the same super science. It is the only science which has the
message for the body, the mind and the consciousness and all three works together without
ringing the bell. More of the times integral components of yoga practices yield these effects
through the operation mechanism know as mind-body-consciousness although the outcome is
denoted merely as bodily changes. Only by well understanding the psychological phenomena a
researcher can explain the scientific principles operating behind the multifaceted effects of Yogic
practices.

The ultimate aim and goals of yogic sciences is not only to attend optimum physical and mental
health but also to elevate the level of unconsciousness of an individual practicing it. The pathway
of mechanism for attaining such goals may be vivid but one thing is very much clear that for
attaining such goals one has to understand follow and nourish the body and mind simultaneously.
In that way psychology of yoga has its own importance. Its basic principles need to be
documented in terms modern physiology and psychology. In fact it is the need of today.

The linkage between the mind and body, particularly in reference to Yogic sciences, was widely
accepted in the ancient wisdom and oriental learning, but later developed an artificial dichotomy
between these two components. Modern medical science focuses, only on body as something
which is apart from the mind. However psychosomatic linkages have now got its due importance
by both modern medicine practitioners and therapists of Indian tradition. It has now been proverb
by scientific researches beyond doubt that yoga practices brings in better balance equilibrium in
the autonomic function and metabolic rate at one hand and neurohumaral functions at the other
hand, so that the state of both physical and mental well being is achieved. This itself reflects that
physiological and psychological conditionings go hand-in –hand and operate simultaneously.
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