Beruflich Dokumente
Kultur Dokumente
Submitted for
By
Yogacharya
Dr. Ananda Balayogi Bhavanani
MBBS, MD (AM), ADY, DSM, DPC, PGDFH, PGDY, FIAY, C-IAYT
December 2018
Submitted for
By
Yogacharya
Dr. Ananda Balayogi Bhavanani
MBBS, MD (AM), ADY, DSM, DPC, PGDFH, PGDY, FIAY, C-IAYT
December 2018
Acknowledgement
Curriculum Vitae
Life Sketch
Photographs
Acknowledgement
Om Gururadir anadischa guruh paramadaivatam
Guroh parataram nasti tasmai shri gurave namah Om- Guru Stotram
I gratefully acknowledge the great blessings and good fortune I have had to be
born the son of the "Greatest Yoga Team" of the last century. I pray that I can
always prove worthy of this Divine Gift that is of the rarest of the rare in countless
lifetimes.
I offer this honour and compilation of my literary and research efforts at the lotus
feet of my Guru-Father Yogamaharishi Dr Swami Gitananda Giri Guru Maharaj
and my Guru-Mother Ammaji Kalaimamani Yogacharini Meenakshi Devi
Bhavanani who have inculcated in me the discipline of Yoga as well as sowing the
seeds of this great art and science in my heart. They have given me the grand
opportunity to be born human, the loving guidance, care and training to imbibe
the greatness of our beloved Indian Culture through Mantra, Puja, Yoga, Natya,
and Sangeeta; medical training to bridge the ancient and modern sciences of life;
and finally bless me with their potent Divine blessings every moment of my life;
that enables me to be what I am today, and do what I can for humanity.
I offer my eternal gratitude to all the Gurus of the great Rishiculture Ashtanga
Yoga Guru Parampara that traces its lineage back to Rishi Brighu on the Dakshina
Marga Tantra side through Yogamaharishi Srila Sri Kanakananda Swamigal; and
to Rishi Agasthya through Srila Sri Akanda Paripurna Satchidananda Kambali
Jnanananda Desika Swamigal on the Siva Siddhantha side.
All of this would not have manifested but for the loving guidance, motivation and
sustained enthusiastic support from my Yoga Research Guru, the one and only
Professor Madanmohanji. He may be credited as being the planter of the “Seed of
Yoga Research” in my heart and is the one who has set me off on this path of self
discovery, one that amalgamates Yoga with modern scientific inquiry. He has
always been the best “boss” one can ask for; and been the best role model of a true
Yogi-Scientist par excellence. I place my head with gratitude at your feet, dearest
Sriji.
I have been truly privileged to receive the blessings and goodwill of some of the
greatest Masters of Modern Yoga and I offer my gratitude to these doyens of Yoga
who include Padmabhushan Sri BKS Iyengar, Sri Yogendraji, Sri TKV Desikachar,
Sri Sant Keshavdas, Swami Chimayananda, Swami Dayananda, Yogi Amrit Desai,
Sri Direndra Brahmachari, Swami Chidananda Saraswathi, Sri Ma Yoga Shakti,
Shri O.P. Tiwari, Swami Veda Bharati, Dr. HR Nagendra, , Maharishi K
Arunachalam, Dr. Georg Feurstein, Dr. Jayadeva Yogendra and Smt. Hamsaji
Yogendra, Swami Suddananda Bharati, Sri Yogeshwar, Srila Sri Shankara Giri
Swamigal and Sri Kannaya Yogi.
In this I must especially mention the support I receive from the benevolent
management and visionary administrators of Sri Balaji Vidyapeeth, a premier
medical institution of India that is innovatively uniting Yoga therapy with modern
medical education and healthcare services. I especially thank our Chancellor Shri
MK Rajagopalan, Vice Chancellor Prof SC Parija and Dean of Faculty Prof N
Ananthakrishnan for their unstinting support for the CYTER of SBV that enables
us to share the wisdom and applications of Yoga therapy with so many
worldwide.
All of the research work we have done over the past three decades has been due to
the loving support from my illustrious colleagues, co-researchers and students
who have enabled me to bring forth our best at all times. I especially wish to
mention and offer my gratitude to my dearest Dr Kaviraja Udupa, Yogachemmal
Dr Meena Ramanathan, Dr Zeena Sanjay, Sri G Dayanidy, Dr R Balaji, Dr Vivek
Sharma and Dr Dinesh Thangavel for enabling me to be part of such a great
TEAM.
A special word of gratitude is due to my dearest and most loving seniors and
unstinting supporters in Yoga therapy internationally with special mention of
Yogathilakam Sri Larry Payne, Sri Leigh Bhaski, Sri Joseph le Page, Sri John
Kepner, Dr Sat Bir Khalsa and my dear Yoga Mitras Sri Subodh Tiwari and Dr
Kausthub Desikachar.
A few years ago my dear mentors Prof N Ananthakrishnan and Prof Madanmohan
blessed me that I would receive DSc in Yoga in the near future and today this
award by the prestigious SVYASA is a dream come true for me. I humbly express
my gratitude to the entire SVYASA Yoga family led by the inimitable Guruji Dr
HR Nagendraji and my dear Didi Dr R Nagarathnaji for selecting me for this
honour and motivating me to continue to do my best for the Divine and Universal
art and science of Yoga.
Last but not least, I thank my Dharmapathni Yogacharini Devasena Bhavanani for
her constant encouragement and inspiration and for bringing into my life the
"Future of the Gitananda tradition' my dearest and most promising Dhivya Priya
and Anandraj Bhavanani.
May we all grow and glow in Yoga together and through our example guide
aspirants on this wonderful path that leads us towards realization of our own
inherent Divinity.
EDUCATION :
Diploma (DY) and Advanced Diploma in Yoga (ADY) at ICYER, Ananda Ashram,
Pondicherry under direct guidance of Yogamaharishi Dr. Swami Gitananda Giri
Guru Maharaj and Yogacharini Meenakshi Devi Bhavanani in 1991-92 and 1992-
93.
M.B.B.S Degree from Nagpur University at Jawaharlal Nehru Medical College -
Wardha – Maharasthra during 1993-1997. Passed Final M.B.B.S. with Distinction in
General Surgery and Gold Medal in Community Medicine. Completed internship
at JIPMER, Pondicherry during 1998-99.
Diploma in Psychological Counseling from Institute for Health Care
Administration, Chennai, Tamil Nadu. (2001)
Diploma in Stress Management from Institute for Health Care Administration,
Chennai, Tamil Nadu. (2001)
Two Year Post Graduate Diploma in Family Health (PGDFH) from Sri
Ramachandra Medical College and Research Institute (Deemed University), Porur,
Chennai-116, Tamil Nadu. (2001-2003). (Achieved merit distinction)
Completed the Post Graduate Certificate course in Pediatrics (PGCP) from IMA
AK Sinha Institute, New Delhi and designated as counselor with 180 hours of CME
credit in February 2005.
Passed with Merit Distinction the Post Graduate Diploma in Yoga (PGDY) course
from Annamalai University, Chidambaram, Tamil Nadu topping more than 450
students to stand FIRST RANK overall. 2005.
Awarded MD (Alternative Medicine) by the Indian Council of Alternative
Medicines, Kolkata, West Bengal in 2013.
Carnatic Vocal Training for Twenty years under Kalaimamani, Sri Kanchi Kamakoti
Peeta Asthana Vidwan, Sangeetha Bhushanam, Guru Sri Rengam Sri R.
Ranganathan. Initially trained under Kalaimamani Puduvai V Manikannan and
performed Arangetram under his guidance at the age of only 12 years on August 11,
1984. For the past two decades, he has shared a special Manasika Guru-Sishya
relationship with Padma Bhushan Sangeeta Kalanidhi Sri TV Sankaranarayanan,
one of India’s greatest vocalists.
Mridungam Training from age eight to present under Sri Kanchi Kamakoti Peeta
Asthana Vidwan Thiruvaroor Sri R. Krishnamurthy. Performed Arangetram in
1987 at the age of only 15 years.
Bharata Natyam training from age of Six years under guidance of Guru Padmashri
Natya Kalanidhi Adyar K. Lakshmanan and Puduvai Kalaimamani Meenakshi
Devi Bhavanani. Has been performing on stage since the age of 8 years.
Sanskrit Mantra (Vedic) training from age of five under guidance of Shivacharya Sri
Mangalanath Gurukkal and later under Sri Raja Shastrigal.
AWARDS :
Coordinated Yoga & Yoga Therapy Research Studies (ACYTER, JIPMER 2009-13):
Patient Feedback Survey and Retrospective Wellness Questionnaire was completed
for 100 patients in June 2011 and published in ACYTER bulletin of July2011
Immediate effect of sukha pranayama on heart rate and blood pressure of patients
with hypertension
Immediate cardiovascular effects of kaya kriya in normal healthy volunteers
Immediate effect of shavasana and savitri pranayama on heart rate and blood
pressure of hypertensive patients
Immediate effect of chandra nadi pranayama on heart rate and blood pressure of
hypertensive patients
Immediate cardiovascular effects of shavasana and pranava pranayama on heart
rate and blood pressure of hypertensive patients
Immediate effects of yoga nidra on heart rate and blood pressure
Immediate effect of pranava pranayama in patients of hypertension
Effect of yoga training on reaction time, blood glucose and lipid profile of female
diabetes mellitus patients.
Effect of yoga training on heart rate, blood pressure and lipid profile of patients
with essential hypertension
Effect of yoga therapy on cardiac autonomic functions and oxidative stress in
prehypertensive subjects: a randomized controlled study.
Effect of yoga therapy on cardiac function, response to exercise, oxidative stress
and quality of life in heart failure patients: a randomized controlled trial.
Effect of 12 week yoga therapy as a lifestyle intervention in patients of type 2
diabetes mellitus with distal symmetric polyneuropathy – A randomized
controlled study.
Effect of yoga therapy on cardiac autonomic function in patients of essential
hypertension – A randomized controlled study.
Effects of slow and fast pranayams on pulmonary function, handgrip strength and
endurance in young healthy volunteers – A randomized controlled trial.
Effect of yoga training on autonomic functions and reaction time in young healthy
females during different phases of menstrual cycle.
Effect of pranayam on maximal exercise performance, pulmonary function,
recovery heart rate and blood pressure in healthy adults.
A pilot study on immediate effect of chandranadi and suryanadi pranayam on
heart rate variability in healthy volunteers.
A pilot study on acute effect of anulom vilom pranayam on heart rate variability in
healthy volunteers.
A pilot study on effect of respiratory rate on heart rate variability in healthy
volunteers.
Immediate effect of 5 minutes chandranadi pranayam on heart rate variability in
hypertensive patients.
Immediate effect of 5 minutes chandranadi pranayam on heart rate variability in
Diabetes mellitus patients.
Acute effect of 5 minutes chandranadi pranayam on heart rate variability in
patients with diabetes mellitus and hypertension.
Immediate effect of suryanadi pranayam on heart rate and blood pressure of
hypertensive patients.
Effect of yoganidra on short term HRV in heart failure patients.
Effect of mid trimester yoga on the incidence of preeclampsia in high risk women.
Effect of slow and fast pranayams on cognitive and autonomic parameters in young
healthy subjects.
CASE STUDIES:
a) Effect of yoga on sub clinical hypothyroidism.
b) Effect of yoga in newly diagnosed hypertension.
c) Effect of yoga in a patient of long standing diabetes and hypertension.
d) Case report on COAD in an adult.
e) Case report on bronchial asthma in a 4 year old child.
f) Case report on Obesity
g) Case report on DM with ketoacidosis
11. JIPMER CCRYN YOGA PROJECT (2000-04) –4 years- Planned and implemented
Practical Yoga training for more than 250 JIPMER Staff, Students and Patients, 100
Kendriya Vidyalaya students,160 Pondicherry Police trainees, 150 Pondicherry Police
Constables, 110 Tagore Arts College students and 150 Indira Nagar school students
12. ACYTER (JIPMER YOGA PROJECT) – from March 4, 2009 to July 10, 2013.
Yoga Therapy OPD in Super Specialty Block of JIPMER with Yoga therapy consultations
Monday to Friday. Yoga therapy sessions for diabetes and cardiovascular diseases
conducted at ACYTER Yoga Hall. A senior citizen clinic conducted every Thursday. More
than 36,000 patients benefited from OPD consultations and therapy sessions. Regular Yoga
classes conducted on Monday, Wednesday and Friday at the ACYTER Yoga Hall. More
than 3000 persons benefited from these classes.
ACYTER conducted Yoga training for medical students, a mass awareness programme in
48 schools of Puducherry and a National Workshop on “Introducing Yoga in Medical
Curriculum” in March 2009, on “Role of Yoga in prevention and management of
hypertension” in March 2010 and on “Role of Yoga in prevention and management of
diabetes mellitus” in March 2011. Regular academic programmes held and six foreign
delegations from Italy, Germany, Australia, New Zealand, Poland and South Africa visited
ACYTER and participated in activities during 2009-13. Yoga awareness programmes
conducted for staff and students of JIPMER, Government Dental College, Mother Theresa
Institute of Health Sciences, Satya Sai Medical College, MGMCRI, and JIPMER Nursing
College. ACYTER also conducted Yoga and healthy lifestyle consultations for delegates
attending Regional Official Language Conference -South and South Western Zone, at
JIPMER in October 2009 and the International Yoga Festival at Pondicherry in 2010 and
2011. ACYTER also organized a Workshop-cum-Seminar on Yoga and CAM therapies for
HIV/AIDS in collaboration with the Pondicherry AIDS Control Society in January 2010.
LANGUAGES KNOWN:
TAMIL (read, write and speak)
ENGLISH (read, write and speak)
HINDI (read and speak)
SANSKRIT (read and write)
CLASSICAL ARTIST:
MRIDUNGAM (All India Radio Artist Grade “B”)
CARNATIC VOCAL (Vocalist and Composer)
BHARATA NATYAM (Performer and Choreographer)
NATUVANGAM
TITLE AWARDS :
Yogacharya, Palkalai Chemmal, Sagala Kala Vallavan, Isai Sevagan, Puduvai Mannin
Maindhan, Jnana Vruddha, Outstanding Young Person 2002, Yoga Vibhushan, Achiever
Award 2003, Yoga Bishmacharya, Yoga Chakravarthy, Muthaizh Suvaignar, Mattala
Vittaga Mamani, Sevai Thilagam, Shiva Yoga Chudar, Yoga Kalaimamani, Yoga Thilagam,
Saivaneri Isai Chemmal, Sri Aurobindo Award, School Psychology- Best Performance
Award 2013 and 2016, Biodiversity Award 2014, Sigaram Award, Bharat Excellence Award,
Mahatma Gandhi Award, Shining Achievers of India 2015 Award, Best Indian Personalities
Award 2016 and ‘Lifetime Achievement Award in Yoga’.
PRESENT OCCUPATION :
1. CHAIRMAN
a. International Centre for Yoga Education and Research (ICYER), Mettu St,
Chinnamudaliarchavady, Tamil Nadu, India.
b. Yoganjali Natyalayam, 25, Iyyanar Nagar, Pondicherry.
c. Vishwa Yoga Samaj, Ananda Ashram, Pondicherry-9.
2. DIRECTOR: Centre for Yoga Therapy Education and Research (CYTER) at
MGMC&RI, Pondicherry under auspices of Sri Balaji Vidyapeeth. Member of the
SBV Academic Council and Research Advisory Boards.
3. ADJUNCT PROFESSOR, Kaivalyadhama, Lonavla from June 2015 onwards.
4. Visiting Faculty for Integrative Yoga Therapy at Kripalu Centre for Yoga and
health, Massachusetts, USA from 2016 onwards.
5. PROGRAMME COORDINATOR: Advanced Centre for Yoga Therapy,
Education and Research (ACYTER), JIPMER, Puducherry from 4th March 2009 to
10th July 2013.
6. GENERAL SECRETARY: Pondicherry Yogasana Association, Pondicherry Music
and Dance Artistes Association
7. SENIOR RESEARCH FELLOW, Yoga Research Project,
Department of Physiology, JIPMER, Pondicherry - 6. (From 2000 to 2004)
8. MANAGING PARTNER, DHIVYANANDA CREATIONS (Spiritual
Publications, Multimedia Creations and Event Management), Iyyanar Nagar,
Puducherry-13.
9. HEREDITARY TRUSTEE and MADATHIPATHI of Sri Kambliswamy
Madam (Samadhi), Thattanchavady, Pondicherry - 9.
10. VICE-PRESIDENT: Yoga Jivana Satsangha (International), Pondicherry
11. REGISTERED MEDICAL DOCTOR (T.N.M.C. No.: 62838)
12. MEDICAL OFFICER: Village Health Programme and Child to Child Health
Education Programme, Auroville Health Centre, Auroville, South India.(From 1999
till June 2008)
13. CONSULTANT YOGA THERAPIST -International Advisory Member
International Association of Yoga Therapists, (IYAT) U.S.A and Australian
Association of Yoga therapists.
14. Honorary President: PONDICHERRY YOGA TEACHERS WELFARE
ASSOCIATION
15. PROFESSIONAL CARNATIC VOCALIST AND COMPOSER
16. PROFESSIONAL MRIDUNGIST
17. BHARATA NATYAM CHOREOGRAPHER
18. STAFF ARTIST and contributor, YOGA LIFE, International Monthly Journal of
Yoga Jivana Satsangha (International), Pondicherry, India.
19. EXECUTIVE COMMITTEE MEMBER of Indian Yoga Federation, Kolkata. 2006-
2010.
20. Member, Board of Trustees, Sri Aurobindo Siddha Research Foundation Trust,
Pondicherry-1.
21. HONORARY ADVISOR:
a. International Association of Yoga Therapists (IAYT), U.S.A
b. Gitananda Yoga Societies/ Associations of Australia, USA, Italy,
Switzerland, Germany and UK
c. Sanatana Dharma Sangha, Italy
d. Australian Association of Yoga Therapists, Australia
e. World Yoga Foundation, Kolkota, India
f. Scientific Research Department, Kaivalyadhama, India.
g. Anjali School of Yoga, South Africa
h. Vijeya School of Yoga, Switzerland
i. Yoga Alliance International, New Delhi
j. Puduchery Yoga and Naturopathy Association, Pondicherry-4
k. Gitanjali Yoga Centre, Vennila Nagar, Pondicherry-8
l. Sadagopan Yoga Centre, Puducherry-4
LIFE MEMBER :
IMA (Indian Medical Association), New Delhi, India
IAYT (International Association of Yoga Therapists) U.S.A
APPI (Association of Physiologists and Pharmacologists of India)
Pondicherry Psychology Association, Pondicherry, India
ABHAI (Association of Bharata Natyam Artists of India), Chennai
INDIAN ACADEMY OF YOGA, Banaras Hindu University, UP.
Life Sketch
LIFE SKETCH OF PALKALAI CHEMMAL
YOGACHARYA DR. ANANDA BALAYOGI BHAVANANI
Yogacharya Dr. Ananda Balayogi Bhavanani was born to the world famous Yoga team of
Yogamaharishi Dr. Swami Gitananda Giri Guru Maharaj and Puduvai Kalaimamani,
Yogamani, Yogacharini, Smt. Meenakshi Devi Bhavanani on April 16, 1972, at
Pondicherry, South India.
He was reared in the 'Gurukula' atmosphere of Ananda Ashram, first at Lawspet and then
at Sri Kambliswamy Madam in Thattanchavady, Pondicherry where the Yoga Vidya
(Knowledge of the Art and Science of Yoga) was imbibed as a 24 hour a day Sadhana and
not just a few classes now and then. Nominated as his Guru Father's successor on his fourth
birthday itself as Madathiapathy of Sri Kambaliswamy Madam (an ancient Samadhi site),
Ananda took great interest in the Hindu Rites and Rituals, Mantra, Yoga and the Carnatic
Fine Arts from a young and tender age. He has been trained in Rishiculture Ashtanga
(Gitananda) Yoga from that tender age. He has assisted his parents in the Yoga training
imparted at Ananda Ashram, Sri Kambaliswamy Madam and ICYER from that time
onwards.
He began his studies of classical Carnatic Vocal Music at the age of four years under
Puduvai Kalaimamani Shri V Manikannan performing Vocal Music Arangetram at the
age of 12 years at Marie Hall, Podicherry on August 11, 1984. At the age of seven years he
began arduous training in Carnatic Music under the tutorage of Kalaimamani Srirengam
R. Ranganathan of Pondicherry, one of the most famous Carnatic Vocalists of South India.
He continued his training for twenty years until his Guru’s death in 2002. He has studied
Mridungam since the age of five, beginning with world-famous Master Shri K M
Vaidhyanathan in 1977. Later, Thiruvarur Shri R. Krishnamurthy, one of the most
respected classical Mridungists of modern times, accepted him as a disciple. He completed
his Mridungam Arangetram in 1987. He began the study of Bharata Natyam under his
mother Puduvai Kalaimamani Smt Meenakshi Devi Bhavanani in the Kalakshetra
tradition of Rukmani Arundale when he was five years of age. At the age of eight, world-
famous Bharata Natyam master Padmasri Adyar K. Lakshmanan of Chennai accepted him
as a disciple and he performed many performances under the guidance of Lakshman Sir.
For the past decade he has shared a special Manasika Guru-Sishya relationship with Padma
Bhushan Sri TV Sankaranarayanan, one of India’s greatest vocalists. He treasures all these
blessed relations with his illustrious Gurus that the Divine has bestowed upon him in his
artistic evolution.
His initial training in scholastic work was in the Ashram itself and only when he was
thirteen was he sent to Bhavan's Gandhi Vidyashram, Kodaikanal, to do his formal
schooling. At school in addition to his academic proficiency, he was also one of the cricket
team's major stars and the all-round Athletic Champion. At school he was awarded the
"K.S. Jayarama Iyer Award for Best Instrumentalist" for three successive years. In his final
year he served as the School Captain.
He has written a book on Yoga For Children at the age of 12 years itself and has written
and edited 22 other books including ‘Yoga And Modern Man’ that takes a look at various
Yogic concepts with humorous cartoons and line drawings and “A Yogic Approach To
Stress” that deals with the Yogic explanations and management of stress. The 2nd edition of
the Stress Book was released recently. His “A Primer of Yoga Theory” that has also been
published in Tamil as “Yoga Vina Vidai Thoguppu” has become a standard textbook for
Yoga Sport events and is also prescribed in many academic Yoga courses. It is now in its 3rd
edition. “Yoga: 1 to 10” explains numerous concepts of Yoga and Indian Culture through a
numerical codification using the numbers 1 to 10. It has been translated and published in
Italian in 2009. He coauthored a Tamil book on Basic Hatha Yoga Lessons of Gitananda
Yoga as well as Yoga for Weight Loss. In the past few years he has authored, “Yoga for
Health and Healing”, “Yoga for Weight Reduction”, Chakras, Hatha Yoga of the
Gitananda Tradition, Meditation the inner Yoga, Yoga and Wellness, Suryanamaskar
and Understanding the Yoga Darshan (an exploration of the Yoga Sutra of Maharishi
Patanjali). He is currently working on a text book on “Yoga Chikitsa: The Application of
Yoga as a Therapy” as well as “Saraswati’s Pearls” a book on Yoga and Music coauthored
with Yogacharini Dr. Sangeeta Laura Biagi of Italy.
He has also edited and revised the new editions of Dr Swami Gitananda Giri’s Correction
of Breathing Disorders through Rishiculture Ashtanga Yoga and also Pujya Swamiji’s
books on Mudras, Surya Namaskar and Pranayama in the Gitananda Tradition. He has
had 197 scientific and Yoga papers and 76 scientific abstracts on Yoga and Yoga research
published along with 29 notes compilations on Yogic education and therapy.
He has also scripted and presented 19 DVDs on Yoga that are being marketed for a
worldwide audience in different languages by the famous Super Audio Company in
Chennai.
He undertook the Diploma and Advanced Diploma courses in Yoga at ICYER under the
guidance of his Guru-father Yogamaharishi Dr. Swami Gitananda Giri in 1991 and
following this joined medical college in order to combine the best of eastern wisdom with
the best of modern medical science.
During his Medical Studies at J.N.M.C Wardha (Nagpur University), he was the top student
in a class of hundred. He secured Distinction in Surgery and a Gold Medal in Community
Medicine in his final year, topping about 500 students from the five Medical Colleges
affiliated to Nagpur University. He was also the Student Representative at Medical
College. Later he completed his internship at JIPMER Hospital, Pondicherry, India.
He has completed with distinction Post Graduate Diploma in Family Health (PGDFH)
from Sri Ramachandra Medical College (Deemed University), Chennai (2003). He has also
completed a Diploma in Psychological Counseling as well as a Diploma in Stress
Management from the Institute for Health Care Administration, Chennai in 2001 and a
Certificate in Pediatrics from IMA Sinha Institute, New Delhi. He was awarded MD
(Alternative Medicine) by the Indian Council of Alternative Medicines, Kolkata, West
Bengal in 2013.
He was one of the Star performers in the television serial YOGA FOR YOUTH that was
first broadcast over New Delhi Doordarshan in November 1989. This series of twenty-five
episodes is regularly re-broadcast on the National Doordarshan Channel even to date. His
musical concerts and Mridungam have been regularly broadcast over Pondicherry
television. He has presented five Yoga programmes on NDTV in February 2008 with re-
broadcasts numerous times. His Yoga DVDs are regularly played on Shatabdi Express train
services and are also now available through Tata Sky TV network.
He was a performer of Bharata Natyam and has performed all over India and notably at the
ABHAI National Dance Festival in 1992. Following his father's Maha Samadhi on Dec.
29-1993 he has stopped his dance performances and instead, focused his attention on Dance
Choreography, especially in the rhythmic aspect for Yoganjali Natyalayam. He has helped
to choreograph 16 Major Dance Dramas and 15 Mini Dance Dramas for Yoganjali
Natyalayam. He CO-DIRECTED “Ramavathara” (2003), “Pancha Maha Bhuta” (2004),
“Jayadeva’s Dasavathara” (2005) , “Navagraha Vazhipaadu: A homage to the
Navagrahas” (2006), “Karna Charitram” (2007), “Namashivaya Vazhga”- The story of
Thiru Gnana Sambandar (2008), Panchali Sabadam (2009) , Muruga Muruga (2010),
Shakuntala (2011), Thamizh Moothatti Avvai (2012), Lingasthakam (2013), Pancha Maha
Bhuta (2014), Navarasa (2015),Pancha Maha Devigal (2016), and Trishakti (2018). He has
also recently composed the music as well as choreographed four complete Bharatanatyam
Margams (the classical performing repertoire) with more than four dozen compositions that
could be called “Ananda Nartana Margam”
As a Carnatic Vocalist and instrumentalist he has released many albums of which "THE
YOGA OF SOUND" has the unique blend of English lyrics with Carnatic Raga and Tala in
an attempt, to bridge the gap between East and the West. The second Album 'TAMIL
INBAM' is a collection of Tamil Compositions in Carnatic Music. He is a regular performer
at programmes in and around Pondy and has performed at the International Yoga Festival,
Government Music Festival, Millennium Sunrise Festival, Thiagaraja Festival, Puduvai
Tamil Isai Sangam and Eswaran Koil Kumbabhishekam amongst many others in
Pondicherry. He is well known for his spontaneous imagination in the concerts and for his
explanations on the Yogic aspects of Carnatic Music. He has performed innumerable vocal
and instrumental recitals all over India including in Bombay, Dehra Dun, Chennai,
Cochin, Lonavla (Pune), Chidambaram, Bangalore and Pondicherry. It is notable that he
has performed five times in the Isai Vizha (Music Festival) conducted by the Govt of
Pondicherry in 1998, 2000, 2003, 2008 and 2012. He has also performed in Italy,
Switzerland, Germany, UK, South Africa, USA, Australia and New Zealand in recent
times.
He has been a featured speaker at many Yoga conferences and is a regular featured speaker
at the International Yoga Festival conducted by the Government of Pondicherry each year
in January since 1993. He has also been the Co-ordinator and Jury at the International
Yogasana Competition held at the International Yoga Festival – Pondicherry annually and
is responsible for organizing the more than 800 contestants who come from all over India
to participate. He has also organised Himalaya Yoga Olympiad in Pondicherry (2001) in
his capacity as Himalaya State Coordinator and led the Pondy team to the National
Himalaya Yoga Olympiad at Bangalore in November 2001.
He is responsible for reviving the Pondicherry Yogasana Association (2000) founded by
Yogamaharishi Dr Swami Gitananda Giri in 1975. He is currently the General Secretary of
the Pondicherry Yogasana Association and a member of the Executive Committee of
Indian Yoga Federation, Kolkata. The PYA has been active in conducting Yoga Sport events
such 34 Pondicherry State Level Yoga Sport Championships and 21 Swami Gitananda Best
Youth and Child Award Competitions.
It is notable that two of his students trained at YOGNAT have won the
CHAMPIONSHIP awards in the Pondicherry Government sponsored International Yoga
Festival in 1999 (M NIRAIMATHI) and 2011 (AS ANIRUDH).
Yoga for him is not just the performance of a few Asanas or Pranayamas but is a means for
evolution of the human mind in to further states of consciousness and awareness. He has
been instrumental in developing the concept of “Yoga Tableaus” as a performing art and
has trained hundreds of young people in the difficult art of acrobatic Yoga Asanas. The
Yoga-Asana Tableau Concept has been developed by Dr. Ananda a vital tool in inculcating
the sense of “team spirit and mutual cooperation” into youngsters. His pioneering efforts
in this field have been widely applauded. As well, Dr. Ananda has been a pioneer in the
revival of the use of the acrobatic Natya Karanas (difficult, athletic and acrobatic postures
of Bharatanatyam) into the modern dance repertoire. With his finely developed aesthetic
sense, he tastefully weaves these acrobatic poses into his classical dance choreography and
productions.
As chairperson of Yoganjali Natyalayam he has coordinated programmes at Bangalore
(sVYASA), Chennai (Arkaya Foundation), Alangudi (Guru Stalam), Kodaikanal (Bhavan’s
Gandhi Vidyashram), Tanjore (Salangai Natham 2004 for the South Zone Cultural Centre)
and Mahe (Varnam 2004 for the Dept of Art and Culture). He also coordinated the Yognat
team’s performance during the Cultural Procession marking the 50th year of Pondicherry
Independence in August 2004. He has also coordinated the spectacular annual day
celebrations of Yognat for the past 25 years along with the annual full length dance dramas
productions by Yognat. He has also coordinated many programmes for the Pondicherry
Music and Dance Artistes Association in the past decade.
Even in his formative years, he attended various Yoga Conferences and seminars at New
Delhi, Bombay, Lonavla, Bhopal, Bangalore, Chennai, Kancheepuram, Madurai and other
places along with his parents. He also assisted in the conduct of three International Yoga
Conferences conducted at Pondicherry by Ananda Ashram under Dr. Swami Gitananda
and Smt Meenakshi Devi Bhavanani and has been ex-officio advisor to the International
Yoga Festival of the Pondicherry Government since 1993.
He has had the good fortune of meeting and receiving the blessings of numerous Great
Yoga Masters such as Swami Chidanada, Swami Chinmayananda, Swami Satchidananada,
Swami Dayananda, Swami Digambarji, Padmabhushan BKS Iyengar, Sri Yogendra Desai,
Yogacharya Sri TKV Desikachar, Sant Keshav Das, Yogi Amrit Desai, Yogic Direndra
Brahmachari and Sri Yogeshwar. He has also been privileged to receive the blessings of
eminent Scientist Yogis such as Shri RR Diwakar, Dr K Arunachalam, Dr B Ramamurthy,
Prof TR Anantaraman, Dr W Selvamurthy, Dr RL Bijlani, Dr Nagendra, Dr Nagaratna, Dr
MV Bhole, Dr SV Rao, Dr RP Pandey, Dr Khapre, Dr SR Joharapurkar and Dr Madanmohan.
As a Mridungist he has accompanied great artists like Padma Bhushan T.V.
Sankaranaarayanan, Kalaimamani Srirengam Ranganathan, Kalaimamani Kulikkarai S.P.
Vishvalingam, Vidushi Radha Kalyanaraman, Kalaimamani S Matangi, Shri B
Govindarajan, Kumbakonam MR Gopinath, Kalaimamani SV Jagadeesan and others on the
Mridungam and is a 'B' Grade Mridangist recognized by All India Radio. He regularly
plays for Yoganjali Natyalayam dance performances. He has played Mridungam for
“Sendhen Tamilisai”, a Music Album by Kalaimamani Pulavar I Pattabiramane in 2002 as
well as “Bhakti Mani Mala”, a music album sung by Smt Jyothirmayi (2003). He has also
played Mridungam in the Music Therapy Albums of Dr Hariharan PhD.
He shares a special relationship with Mutthamizmamani Kalaimamani Pulavar I
PATTABHIRAMAN, the illustrious Tamil Scholar and poet of Pondicherry who has
composed the lyrics for all dance drama of Yognat in the past 25 years. Dr Ananda values
this relationship that has stimulated an inner growth manifesting as a deep love for the
Tamil language and that has motivated his skill in Tamil composition.
He is a life member of INDIAN MEDICAL ASSOCIATION; ABHAI (Association of Bharata
Natyam Artists of India); Chennai, IAYT (International Association of Yoga Therapists,
based in USA); APPI (Association of Physiologists and Pharmacologists of India), INDIAN
ACADEMY OF YOGA, BHU, Varanasi and the PONDICHERRY PSYCHOLOGY
ASSOCIATION. He is Honorary International Advisor to International Association of Yoga
Therapists (IAYT) in the USA, the Australian Association of Yoga Therapists and on
Editorial Board for Yoga Mimansa journal of Kaivalyadhama, Lonavla, India.
He is Hon Chairman of Sanathana Dharma Sangha, the Hindu Movement in Italy and
Europe as well as more than a hundred Rishiculture Ashtanga (Gitananda) Yoga centres
worldwide. He is Patron of Gitananda Yoga Associations of Australia, Germany, UK,
Czech Republic, North America and Italy.
He has traveled abroad 18 TIMES and given workshops, classes, lectures, performances
and talks in USA (San Francisco and Kripalu in Massachusetts), Canada (Montreal), UK
(Cornwall and Wales), Italy (Rome, Milan, Merano, Liverno, Genova and Savona),
Switzerland (Locarno), Germany (Berlin), Australia (Sydney, Brisbane, Melbourne,
Adelaide, Gold Coast and Victoria), New Zealand (Wellington, Paraparaumu), South
Africa (Cape Town). He was a featured Guest at the MILAN YOGA FESITVAL 2007 and
2008 and Merano Yoga Festival 2012 where he gave successful workshops and performed
concerts of South Indian Music for an appreciative audience. He was a featured guest
presenter at the International Yoga therapy conference in San Rafael, USA where he lectured
and taught in October 2008. He has given invited talks at the Tagore centre of the Indian
Embassy in Berlin in 2007 and 2008. He was invited guest of the National Institute of
Integrative Medicine, Melbourne in April 2009. He has taught and performed at the
GITANANDA ASHRAM in Italy on all his visits to the “Mini India” created near Savona
by Svami Yogananda Giri.
He was invited to be MAJOR PRESENTER at the “REUNION IN YOGA”- IYTA WORLD
YOGA CONVENTION held at Sydney, Australia from 16 to 19 September 2010. Nearly 200
delegates attended the WORLD CONVENTION that was held after a gap of 13 years. It is
to be noted that previous such invitees have been Swami Satyananada Saraswathi, Swami
Gitananda Giri, Swami Satchitananda, BKS Iyengar, Andre Van Lysbeth, Lilias Folan,
Howard Kent, Mansukh Patel and Swami Maheshwarananda. He has conducted successful
Yoga workshops for IYTA in Sydney in 2008 and 2012. He was invited to be a Keynote
Speaker at the Golden Jubilee 50th anniversary of IYTA in October 2017 at Sydney and
SYTAR the annual conference of the International Association of Yoga Therapists in
Reston, Virginia in June 2018.
Dr. Ananda is a Senior Lecturer in Mantra, Yantra, Yoga History and Philosophy and Yoga
Physiology and Anatomy for the fully residential Yoga Teachers Training Courses at the
International Centre for Yoga Education and Research (ICYER) in Kottakuppam, Tamil
Nadu. These full time residential courses, the 6- Month International Yoga Teachers
Training Course and the One Year Yoga Teachers Diploma Courses are well established
and presented to an international professional standard. These courses have been held
annually since 1968 and students from all over the world attend these Yoga Teachers
Training courses.
Dr. Ananda is Chairman of the International Centre for Yoga Education and Research
(ICYER), the internationally acclaimed Yoga Institute established as “Ananda Ashram” in
1968. He is Chairman of Yoganjali Natyalayam, a world famous Institute of Yoga, Bharata
Natyam, and Carnatic Music established in Pondicherry in 1993. He is also Director of
studies for both these institutes
He has received the Marudha Ramalinganar OUTSTANDING YOUNG PERSON
AWARD and Rolling Shield for the year 2002 from the Youth Peace Centre, Pondicherry
and received the title award of “Yoga Vibhushan” from Tamil Nadu State Yoga Association
and Sports Development Authority of Tamil Nadu (Tuticorin) in August 2003.
He received the title award of “Yoga Bishmacharya” from the Tirumoolar Yoga and Natural
Diet Trust, Chennai and Tamil Nadu State Yoga Association in November 2004. He has been
honoured with the “Yoga Chakravarthy” title awarded by Gitanjali Yoga Centre in
September 2005.Other titles and awards received by him are “Palkalai Chemmal”, “Sagala
Kala Vallavan”, “Isai Sevagan”, “Puduvai Mannin Maindhan”, “Achiever Award 2003”,
“Jnana Vruddha”, “Muthaizh Suvaignar”, “Mattala Vittaga Mamani”, “Sevai Thilagam”
,“Shiva Yoga Chudar”, “Yoga Kalaimamani”,“Yoga Thilagam”,“ Saivneri Isai Chemmal”,
“Sri Aurobindo Award”, “ Palkalaisudar Mamani”, and “Biodiversity Award 2014”. He
was awarded the SCHOOL PSYCHOLOGY: BEST PERFORMANCE AWARD 2013 by
Indian School Psychology Association (InSPA), during 3rd National Conference on School
Psychology Services to Multiple Disabled Children, in November 2013 at NIEPMD,
Muttukadu, Tamil Nadu, India.
He was honoured for his Yoga Seva by Kumari Selja Union Minister for Tourism
during the 18th international Yoga Festival 2011 in the presence of Sri V
Narayanasamy, Union Minister for Culture, Lt Governor of Pondicherry Dr Iqbal
Singh, Chief Minister Sri Vaithiyalingam, Home Minister Sri Valsaraj, Tourism
Minister Sri Malladi Krishna Roa and Social Welfare Minster Sri Kandasamy. He
was also awarded the “LIFETIME ACHIEVEMENT AWARD IN FIELD OF YOGA” on
January 7th 2011 by Department of Tourism, Govt of Pondicherry during the 18th
International Yoga Festival. He was nominated by Pondicherry Govt Department of Art
and Culture to the Governing Body of the South Zone Cultural Centre, Tanjavur under
Ministry of Culture, Govt of India in 2013.
He worked for four years from 2000 to 2004 as a SENIOR RESEARCH FELLOW in the
Yoga Research Project conducted by Department of Physiology, JIPMER under auspices of
Union Ministry of Health and Family Welfare as well as Ministry of Defense, Govt. of India,
New Delhi. He involved in various research studies at JIPMER and published numerous
scientific papers on these findings.
He worked as MEDICAL OFFICER in the Village Health Programme and the Child to
Child Health Education Programme run by the AUROVILLE HEALTH CENTRE in the
International Township of Auroville, Tamil Nadu from 1999 to 2000 and 2004 to 2008.
He worked as PROGRAMME COORDINATOR in the Advanced Centre for Yoga
Therapy, Education and Research (ACYTER), JIPMER, Puducherry from March 2009 to
July 2013. Many research studies were completed and scientific papers published from this
centre established by a MOU between JIPMER and MDNIY in June 2008. The centre focused
on the role of Yoga in the prevention and management of cardiovascular disorders and
diabetes mellitus and 36,000 patients benefited from Yoga therapy consultations and
practical sessions. The centre also popularized the science of Yoga among medical
professionals and general public and conducted three national workshops on Yoga in
medical education, Yoga and hypertension, Yoga and diabetes as well as workshops on
Yoga and HIV etc with excellent response from all over the country.
Dr Ananda is currently DIRECTOR of the Centre for Yoga Therapy Education and
Research (CYTER), MGMC&RI, Pondicherry under auspices of Sri Balaji Vidyapeeth.
More than 50,000 patients have benefited from Yoga therapy at this centre and 86 papers
and 30 abstracts published along with the conduct of six successful National CMEs on
“Yoga and lifestyle disorders”, “Sleep, consciousness and meditation: neurological
correlates”, “Therapeutic Potential of Yoga”, “Integrating Yoga in Health Professions
Education”, “Role of Yoga in Chronic Diseases”, “Swastha Manas” from 2013 to 2018, as
well as International Symposiums on “Yoga and Wellbeing” in 2016 and “ Yoga Therapy”
in 2017. He is extremely proud of his illustrious and dear student Yoga Chemmal Dr Meena
Ramanathan who is working as Coordinator and Yoga Therapy Consultant for this centre
that is serving thousands through Yoga.
He finds pride of place in many reference biographies such as Reference Asia, Emerald
Who’s Who in Asia, Biography, Asia Pacific Who’s Who, Famous India: Nation’s Who’s
Who, Asia: Men & Women of Achievement, Kohinoor Personalities, Asian Admirable
Achievers And Asian American Who’s Who. He has received the Best Personalities of India
Award and Shining Achievers of India Award from Friendship Forum, New Delhi in 2015
and 16 for his excellent contribution towards welfare of people.
He was recognized as PhD Guide (Yoga Therapy and Inter Disciplinary Research) by Sri
Balaji Vidyapeeth, Pondicherry in August 2016 and was the first Indian to be recognized as
IAYT Certified Yoga Therapist by the International Association of Yoga Therapists, USA in
September 2016. He was honored with the InSPA PK Subbaraja Trust Best Performance
Award by the CM of Puducherry Sri V Narayanasamy during 6th InSPA International
Conference and 3rd International Conference of the Department of Applied Psychology of
Pondicherry University at Convention Centre of the Pondicherry University on 13 Oct 2016.
In recent years he has travelled abroad 18 times and conducted invited talks, public events,
workshops and retreats and been major presenter at Yoga conferences in the UK, USA, Italy,
South Africa, Germany, Switzerland, Canada, Australia and New Zealand. He is an
Honorary International Advisor to the International Association of Yoga Therapists
(www.iayt.org), the Australasian Association of Yoga Therapists
(www.yogatherapy.org.au), the World Yoga Foundation (www.worldyogafoundation.in)
and Gitananda Yoga Associations worldwide (www.rishiculture.in).
He is currently Member of the National Board for Yoga and Naturopathy of AYUSH,
Standing Finance Committee of the CCRYN, Ministry of AYUSH, Govt of India as well as
the Expert Committee of AYUSH for Celebration of International Yoga Day and the Yoga
& Diabetes program. He is also member of the Executive Council of the Indian Yoga
Association (www.yogaiya.in) and Board of Directors of the Council for Yoga Accreditation
International (www.cyai.org) as well as Technical Committee of the Yoga Certification
Board at MDNIY, Ministry of AYUSH.
He is married to Yogacharini Devasena Bhavanani who has a Masters degree in Sanskrit
in addition to being an eminent Yoga Expert, Carnatic Vocalist and Bharatanatyam Dancer,
teacher and choreographer. They have a talented daughter Dhivya Priya Bhavanani and
son Anandraj Bhavanani.
Selected Published
Research Papers
Indian J Physiol Pharmacol 2003; 47 (4) : 387–392
Department of Physiology,
Jawaharlal Institute of Postgraduate Medical Education & Research (JIPMER),
Pondicherry – 605 006
* Corresponding Author
388 Madanmohan et al Indian J Physiol Pharmacol 2003; 47(4)
muscle strength and can be altered in had no previous exposure to yoga training
disease states even when other commonly and none of the subjects had a history
measured pulmonary function tests show of substance abuse. Respiratory and
little abnormality (6). In an earlier work, cardiovascular diseases were ruled out by
we have found that yoga training for 12 their history and clinical examination. Their
weeks results in a significant improvement age was 12 to 15 (13.21 ± 0.10, SEM) years,
in MEP and MIP in normal young weight 20 to 57 (34.97 ± 1.24, SEM) kilograms,
volunteers (7). In the same study, we also height 1.3 to 1.66 (1.48 ± 0.01, SEM) meters
observed a significant increase in handgrip and body mass index (BMI) 8.33 to 23.30
strength (HGS) after yoga training and this (15.90 ± 0.44, SEM) units. After briefing
is in agreement with the findings of other about the study protocol, informed consent
workers (8, 9, 10). However, the effect of was obtained from them as well as their
yoga training on handgrip endurance (HGE) parents. The subjects were divided randomly
has been studied by only a few workers. into two groups of 20 each.
While Tran et al (10) have reported a
significant increase in muscular endurance Group I (yoga group) : Group I
after 8 weeks yoga training program, Dash subjects were taught the following asans
and Telles (11) have concluded that yoga and pranayams : talasan, utkatasan,
training does not increase muscle trikonasan, ardhamatsyendrasan, bakasan,
endurance. Handgrip dynamometry is an pavanmuktasan, navasan, noukasan,
indicator of muscle function and nutritional matsyasan, pashchimottanasan, halasan,
status. As an objective and accurate bhujangasan, shalabhasan, sarvangasan,
physiological test that is easy to perform, it shavasan, mukh-bhastrika, mahat yoga
can be used as a bedside test to predict pre- pranayam, nadi shuddhi and savitri
operative nutritional status and post- pranayam. Each pose was held for 30
operative complications (12). Keeping this seconds and a short period of rest was given
in mind, we planned to study the effect of between the poses. Each pranayam was
yoga training on these parameters. Since performed nine times. Shavasan was
most of the studies on the effect of yoga performed at the end for ten minutes.
training on pulmonary functions have been Detailed description of these techniques is
conducted on subjects above 18 yr in age, given in standard texts on yoga (13, 14).
the present study was carried out on school
going children from younger age (12–15 yr) The subjects underwent yoga training
group. over a period of 2 weeks. After the training
period, 45 minute practice sessions were
METHODS held regularly, Monday through Saturday,
for a total duration of 6 months under our
Subjects and T 40 student volunteers
raining :
Training direct supervision.
of either gender studying in 8th standard
at Government Higher Secondary School, Group II (control group) : Group II
Indira Nagar, Pondicherry were motivated subjects did not receive any yoga training.
and recruited for the present study. They They were asked to study in a classroom
Indian J Physiol Pharmacol 2003; 47(4) Yoga on Handgrip, Respiratory Pressures and PFT 389
while Group I subjects were undergoing the subjects did not use oral muscles to
yoga training. develop pressure or tongue to block the
tubing.
Parameters :2–3 days prior to pre-training
recordings, the subjects were familiarized Spirometry : FEV, FEV 1 and PEFR were
with the laboratory environment and their measured by computerized spirometer
anthropometric measurements were taken. (Spirocheck, Morgan, England). The subject
They were given instructions about the was instructed to take maximum inspiration
experimental procedures and practice trials and blow into the mouthpiece as rapidly,
were administered until we were satisfied forcefully and completely as possible. It was
that the subjects performed the test as ensured that a tight seal was maintained
required of them. Pre and post training between the lips and the mouthpiece of the
measurements were taken about 2 hours spirometer.
after a light breakfast.
The above mentioned parameters were
Handgrip strength and endurance : HGS measured before and after the 6 months
(mm Hg) was measured with the dominant study period in both the groups. For each
hand gripping an inflated cuff of a mercury parameter, three trials at three minute
manometer while the subject was sitting intervals were given and highest of the
c o m f o r t a b l y i n a c h a i r. T h e a r m w a s three values was used for statistical
extended in front at the shoulder level and analysis.
kept horizontal to the ground. For
determining HGE, the subject was asked to
Statistical analysis
maintain 1/3rd of HGS in a sustained
squeeze for as long as possible and the time The data was analyzed using Student’s
(sec) was noted. In all our subjects, right paired ‘t’ test to compare the pre and post
hand was dominant hand. Dash and Telles training values of both the groups. P value
(8) have reported that hand grip strength of less than 0.05 was accepted as indicating
of right hand is greater than that of left significant difference between the compared
hand. values.
TABLE I : Handgrip strength (HGS), handgrip endurance (HGE), maximum expiratory pressure (MEP), maximum
inspiratory pressure (MIP), forced expiratory volume (FEV), forced expiratory volume in 1st second (FEV 1)
and peak expiratory flow rate (PEFR) before and after the 6 months study period.
HGS (mm Hg) 129.53± 8.96 147.37± 9.57* 133.30± 7.54 133.00± 8.53
HGE (sec) 46.21± 4.38 57.16± 5.86* 45.05± 2.87 50.90± 4.99
MEP (mm Hg) 29.32± 4.63 46.05± 5.5** 29.75± 4.31 36.00± 3.93
MIP (mm Hg) 30.26± 3.07 65.53± 5.86** 34.75± 3.11 38.00± 3.31
FEV (L) 1.85± 0.07 2.21± 0.09** 1.98± 0.06 2.11± 0.07
FEV 1 (L) 1.84± 0.07 2.12± 0.09** 1.90± 0.05 2.03± 0.07
PEFR (L/min) 271.21± 14.82 336.16± 19.04** 270.40± 10.28 287.05± 12.69
Values are Mean ± SEM for 20 subjects in each group. *P<0.05, **P<0.001.
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* Corresponding Author
60 Vijayalakshmi et al Indian J Physiol Pharmacol 2004; 48(1)
in the form of yoga (7, 8, 9), transcendental uncomplicated essential hypertension for 3
meditation (10) and progressive muscular to 17 (6.84 ± 1.39 SEM) years and were
relaxation (11) has become more popular under treatment with Atenolol. Their age
recently, though these techniques have been was 41 to 60 (50 ± 1.84 SEM) years, height
practised in the past (12). Most of these 160 to 170 (163.84 ± 1.01 SEM) cm and
techniques produce long-lasting changes in weight 62 to 76 (71.07 ± 1.13 SEM) kg. After
the blood pressure (BP) and heart rate (HR) explaining purpose and design of the study,
if they are practised regularly (8, 12). informed consent was obtained from them.
Earlier studies by Selvamurthy et al (5) They were taught yogasans and pranayams
have shown that some yogic postural and practised the same under our direct
exercises can control essential hypertension. supervision daily for one hour, Monday
Many references are available on non- through Saturday for a total duration of four
pharmacological control of essential weeks. The yogasans and pranayams taught
hypertension (11, 13, 14) and a number of were :
workers have used shavasan and other yogic
techniques for the control of essential Asans : naukasan, vipareetakarani, matsyasan,
hypertension (7, 15, 16). shashasan, shavasan with kayakriya
HR and BP were recorded before the the 1st week, after which it decreased
yoga training and at weekly intervals during progressively. This decrease was statistically
the four week training period. The response significant at 3rd and 4th week of the
to IHG test was measured before and at the training period (P<0.001). DP also showed
end of four week study period. Results were a marginal increase in the 1st week and a
expressed as mean ± SEM. Data were subsequent progressive decrease. This
analysed by repeated measures analysis of decrease was statistically significant at 3rd
v a r i a n c e ( A N O VA ) , f o l l o w e d b y Tu k e y - and 4th week (P<0.001). PP decreased
Krammer multiple comparison test. significantly at 4th week (P<0.05). MP
Students paired ‘t’ test was used to compare increased insignificantly at 1st week after
the parameters after the handgrip exercise w h i c h i t d e c r e a s e d p r o g r e s s i v e l y, t h e
and resting values and also for percentage decrease being statistically significant at
(delta) changes before and after yoga 3 r d and 4th week (P<0.05 and P<0.001
training. For all comparisons, P<0.05 was respectively). An insignificant decrease in
considered statistically significant. HR was found at 1st week. Subsequently it
showed progressive and statistically significant
RESULTS (P<0.001) decrease at 2nd, 3rd and 4th
week. The pattern of changes in RPP was
SP showed an insignificant increase in similar to that of the HR (Table I).
TABLE I : Systolic pressure (SP), diastolic (DP), pulse pressure (PP), mean pressure (MP),
heart rate (HR) and rate-pressure product (RPP) before yoga training (control) and
at 1, 2, 3 and 4th week of the training. Data are expressed as mean ± SEM. Results
of post-hoc test (Tukey-Kramer multiple comparison test) are given in the footnote.
Parameter Control 1st week 2nd week 3rd week 4th week F ratio P value
SP (mm Hg) 141.69± 3.42 145.15± 3.51 136.69± 2.29 127.92± 3.72 120.69± 2.28 27.50 <0.0001
DP (mm Hg) 87.85± 1.58 88.31± 1.63 82.46± 1.62 77.92± 2.30 75.77± 2.24 13.62 <0.0001
PP (mm Hg) 53.85± 3.55 56.85± 2.59 54.23± 2.71 50.00± 3.07 44.92± 3.00 5.29 <0.0001
MP (mm Hg) 105.23± 2.54 109.62± 2.31 101.31± 1.60 97.15± 2.96 92.77± 2.21 11.47 <0.0001
HR (bpm) 84.38± 3.51 79.15± 3.87 73.15± 3.16 73.54± 3.01 74.23± 3.04 9.15 <0.0001
RPP (units) 119.77± 6.23 115.57± 7.52 99.90± 4.42 94.04± 4.75 89.40± 3.69 18.47 <0.0001
TABLE II : Cardiovascular response to isometric handgrip (IHG) test before and after yoga training for 4 weeks.
SP (mm Hg) 141.69± 3.42 160.46± 7.90* 13.12± 4.87 120.69± 2.28 145.00± 4.40**** 20.08± 2.93
DP (mm Hg) 87.85± 1.58 95.69± 5.93 8.68± 6.24 75.77± 2.24 93.15± 3.64*** 24.32± 6.00
PP (mm Hg) 53.85± 3.55 64.77± 5.06 26.52± 12.09 44.92± 3.00 53.54± 2.98 24.50± 8.66
MP (mm Hg) 105.23± 2.54 131.46± 4.78**** 24.91± 3.63 92.77± 2.21 118.69± 2.95**** 28.42± 3.78*
HR (bpm) 84.38± 3.51 90.46± 3.92 8.84± 5.77 74.23± 3.04 87.00± 3.78** 18.33± 5.07
RPP (units) 119.77± 6.23 147.11± 11.68 24.95± 10.78 89.40± 3.69 126.44± 7.14** 42.51± 7.57
SP : systolic pressure; DP : diastolic pressure; PP : pulse pressure; MP : mean pressure; HR : heart rate;
RPP : rate pressure product.
Values are means ± SEM for 13 subjects.
*P<0.05, **P<0.02, ***P<0.01, ****P<0.001 compared to the rest value.
Before yoga training IHG test produced reduction in BP. Sunder et al (7) also have
an increase in all the parameters mentioned demonstrated that shavasan therapy results
above. However, the increase was significant in statistically significant fall in both mean
in SP and MP (P<0.05 and P<0.001 systolic and diastolic pressures as well as
respectively) (Table II). After four week yoga requirement of anti-hypertensive drugs.
training, IHG test produced more Shavasan is known to produce psychosomatic
pronounced and statistically significant relaxation. In an earlier work from our
increase in all the parameters. The laboratories, we have demonstrated that
percentage (delta) changes in the shavasan produces a consistent and
parameters before and after yoga training significant reduction in oxygen consumption
were found insignificant. and this is associated with a feeling of
psychosomatic relaxation (20). Stress
DISCUSSION reduction with behavioural procedures like
yoga is known to benefit hypertensive
In the present study, we have recorded patients by lowering their BP (13). Bera et
time course of the effect of yoga training on al (21) also have reported that the effects
BP and HR in essential hypertensive of stress are reversed in significantly
patients. The marginal and insignificant shorter time in shavasan. Blackwell et
increase in BP at the end of the first week al (10) have also demonstrated that
is likely to be due to adjustment of the transcendental meditation reduces anxiety
subjects to the study environment. From level and blood pressure. Malathi and
second week onwards there was a significant Damodaran have demonstrated the
and progressive decrease in HR and RPP beneficial role of yoga in not only causing
and from 3rd week onwards in SP, DP and reduction in basal anxiety level but also
MP as well. Our results are in agreement attenuating the increase in anxiety score
with the findings of Patel and North (16) in stressful states like examination (2). The
who have reported that six weeks treatment early and significant reduction in BP and
with yoga relaxation produces a significant HR in our subjects might be due to our
Indian J Physiol Pharmacol 2004; 48(1) Handgrip Test in Hypertensive Patients After Yoga Training 63
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Indian
370 Letter
J Physiol
to the
Pharmacol
Editor 2004; 48 (3) : 370–373 Indian J Physiol Pharmacol 2004; 48(3)
breathe quietly at about 12 breaths per than 0.05 was taken as indicating a
minute during the recording. None of the statistically significant difference between
subjects were taking any medication the compared means.
influencing autonomic function. Under
similar conditions, we determined the Results are given in Table I. We could
obtain HRV data only for 20 subjects in the
resting BP, heart rate (HR) and HRV, before
shavasan group and 14 subjects in the
and within 5 days after 6 weeks of shavasan
control group. HRV could not be reliably
training. Shavasan group was taught
determined from ECG with excessive noise,
shavasan by a trained yoga teacher and
artifacts and these were not used for
subjects practised the same for 15 minutes
analysis. At baseline, the shavasan and the
a day, four days a week for a total duration
control groups were comparable in terms of
of six weeks. The control group did their resting HR, systolic pressure (SP),
not receive any shavasan training. The diastolic pressure (DP), rate-pressure
technique of shavasan is given elsewhere product (RPP), LF power, HF power and
(8). The local ethics committee approved the total RR spectral power (P>0.2). Even after
study protocol. Written informed consent the six weeks training period, there were
was taken from the parents of all subjects. no significant differences between the
shavasan and the control groups in terms
HRV analysis was done conforming to
of the above-mentioned parameters (P>0.05).
established standards (9) using the
A c q K n o w l e d g e 3 . 7 . 1 s o f t w a r e . B r i e f l y, In the shavasan group, we noted a
ectopics and artifacts in the ECG were significant decrease in resting HR following
edited and a 256-second long RR interval training (P=0.01). As noted in Table I, there
tachogram obtained by using a rate- was a decrease in SP (P=0.05), DP (P=0.03)
detection algorithm. The RR interval and RPP (P=0.012) following shavasan
tachogram was resampled at 4 Hz, its mean training. In the control group, there was an
and trend removed, a Hanning window insignificant decrease in resting HR
applied and transformed by fast Fourier (P=0.023) and the mean SP and mean DP
algorithm to obtain a power spectrum of RR did not change in this group after the six-
intervals. Low frequency power (LF power) week period. An insignificant decrease in
and high frequency power (HF power) were RPP was noted in this group (P=0.035). In
obtained by integrating the spectrum from the shavasan as well as the control groups,
0.04–0.15 Hz and 0.15–0.40 Hz respectively changes in LF power, HF power, and total
(9). Total power was calculated as the sum spectral powers after the six-week period
of LF and HF powers (5). were not significant (P>0.25).
TABLE I : Resting heart rate, blood pressure and heart rate variability indices at baseline and at the
end of the six-week training period in the shavasan and control groups. Data are expressed
as mean ±SD. HR: heart rate in beats per minute, SP: systolic pressure in mm Hg, DP: diastolic
pressure in mm Hg, RPP: rate-pressure product in mm Hg × beats per minute × 10–2, LF power:
Low frequency spectral power of RR intervals in ms2, HF power : high frequency spectral power
of RR intervals in ms 2, total power : total spectral power of RR intervals in ms 2 .
For HR, SP, DP and RPP, number of subjects in shavasan and control groups was 26 and 17 respectively. For
LF power, HF power and total power, number of subjects in shavasan and control groups was 20 and 14
respectively. For all comparisons between shavasan and control groups at baseline and after six weeks,
P>0.25.
*P=0.05, **P=0.03, ***P=0.01 with respect to baseline values.
the effects of yogic techniques on autonomic from the Central Council for Research in
modulation of cardiovascular function. Since Yoga and Naturopathy (CCRYN), New Delhi.
the BP and HR lowering effects of shavasan J. Amudhan, currently third year medical
have been previously demonstrated in student in JIPMER, was on an Indian
subjects with hypertension, it follows that Council of Medical Research (ICMR)
the effects of shavasan and other relaxation s t u d e n t s h i p d u r i n g t h i s s t u d y. We a r e
techniques may be more apparent in grateful to yoga therapist and teacher Mr.
s u b j e c t s w i t h r e d u c e d b a s e l i n e H RV. G. Kumaran for training the students.
Controlled studies done on subjects with We thank Miss R. Lalithambiga, B.Sc.,
reduced baseline HRV may provide us with for providing secretarial and technical
more useful information of clinical significance.
assistance. We thank Dr. Kaviraja Udupa,
ACKNOWLEDGEMENTS Senior Resident, Department of Physiology,
JIPMER, for his critical comments on the
This study was supported by a grant manuscript.
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Department of Physiology,
* * Department of Social and Preventive Medicine,
Jawaharlal Institute of Postgraduate Medical Education & Research (JIPMER),
Pondicherry – 605 006, India
*Corresponding Author
462 Madanmohan et al Indian J Physiol Pharmacol 2004; 48(4)
A few days before actual recording, the The cardiovascular response to exercise
subjects were familiarized with the was measured before the training and again
laboratory environment and experimental at the end of the 2 months of study period.
procedure. On the day of the test, the The data was analysed using Student’s
subjects reported at our laboratory in the paired ‘t’ test to compare the pre and post-
morning, two hours after a light breakfast. training values. A p value of less than 0.05
The laboratory temperature was maintained was accepted as indicating significant
at 27 ± 1°C. After 15 minutes of supine rest, difference between the compared values.
heart rate (HR) and right brachial blood
pressure (BP) was recorded with non- RESULTS
invasive semi-automatic blood pressure
monitor using the oscillometric method Results are given in Table I. Yoga
TABLE I : Effect of yoga training on cardiovascular response to exercise and post – exercise recovery.
Before After Before After Before After Before After Before After Before After Before After
Basal 71.33 65.71 116.14 113.19 68.76 62.57 47.38 47.86 84.19 78.24 82.62 71.48 6010.67 5147.52
± 1.11 ± 1.13** ± 1.27 ± 1.34** ± 0.97 ± 1.02*** ± 1.29 ± 1.04 ± 0.90 ± 0.94*** ± 1.84 ± 1.34*** ± 123.78 ± 120.20***
1 min 141.67 116.19 168.43 151.14 61.43 59.90 107.00 90.95 96.76 89.81 238.19 175.14 13729.52 10445.43
± 2.47‡ ± 2.46***‡ ± 2.52‡ ± 2.62***‡ ± 0.95‡ ± 1.06*† ± 2.37‡ ± 2.67‡ ± 1.20‡ ± 1.27‡ ± 5.92‡ ± 4.62***‡ ± 349.3‡ ± 278.05***‡
2 min 118.38 105.67 156.57 143.10 61.62 57.81 92.95 85.29 92.14 85.90 184.43 150.95 10941.43 9079.71
± 1.83 ± 1.66*** ± 2.54 ± 2.29*** ± 0.81 ± 0.83** ± 2.91 ± 2.76* ± 1.42 ± 0.71*** ± 5.27 ± 3.47*** ± 310.22 ± 166.11***
3 min 110.29 102.14 146.00 134.38 62.19 58.19 82.95 75.90 89.50 83.10 161.24 136.86 9922.76 8492.38
± 2.33 ± 1.49** ± 2.66 ± 1.57*** ± 0.92 ± 0.66*** ± 2.47 ± 1.69** ± 0.63 ± 0.70*** ± 5.92 ± 2.83*** ± 341.43 ± 157.14***
4 min 107.81 100.00 138.00 129.62 60.19 58.95 77.81 70.67 85.67 82.10 149.05 129.29 9268.76 8217.10
± 1.90 ± 1.62** ± 2.98 ± 1.58* ± 1.43 ± 0.55 ± 2.66 ± 1.66* ± 1.64 ± 0.64* ± 5.37 ± 2.81** ± 304.38 ± 166.31**
5 min 105.90 99.19 132.57 122.38 62.38 62.10 70.19 60.29 85.43 81.95 140.62 121.19 9082.05 8133.10
± 1.89 ± 1.78** ± 2.47 ± 1.52*** ± 1.07 ± 0.56 ± 2.06 ± 1.54*** ± 1.32 ± 0.66* ± 4.86 ± 2.97** ± 281.71 ± 169.22**
7 min 103.00 96.00 125.24 115.14 64.95 62.67 60.29 52.48 84.76 79.76 129.10 110.24 8753.67 7669.81
± 1.58 ± 1.43*** ± 2.08 ± 1.52*** ± 0.64 ± 0.89 ± 1.71 ± 1.55** ± 1.04 ± 0.90*** ± 3.82 ± 2.56*** ± 223.39 ± 169.51***
10 min 101.57 92.57 120.00 110.95 67.24 63.43 52.76 47.52 84.48 78.81 121.62 102.43 8594.14 7310.10
± 1.65‡ ± 1.45***‡ ± 1.47‡ ± 1.02*** ± 0.56+ ± 0.83*** ± 1.28† ± 0.98** ± 0.74 ± 0.76*** ± 3.06‡ ± 2.17***‡ ± 192.3‡ ± 165.86***‡
Basal: before step test; Before: before yoga training; After: after yoga training; HR: heart rate; SP: systolic pressure; DP: diastolic
pressure; PP: pulse pressure; MP: mean pressure; RPP: rate-pressure product; Do P: double product.
Values are expressed as mean ± SEM for 21 subjects.
*P<0.05; **P<0.01; ***P<0.001 by paired ‘t’ test between pre and post training values.
+ P<0.05; †P<0.01; ‡P<0.001 by paired ‘t’ test between basal and post-exercise values.
Yoga Training and Exercise
463
464 Madanmohan et al Indian J Physiol Pharmacol 2004; 48(4)
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CORRIGENDUM
Letter to the Editor : “Effect of six weeks of Shavasan training on spectral measures
of short-term heart rate variability in young healthy volunteers.” Volume 48: 3;
line 8, 2004 :
(1) Page 371, Column 2, para 3, line 8, please read P = 0.23 instead of P = 0.023.
(2) Page 371, Column 2, para 3, line 11, please read P = 0.35 instead of P = 0.035.
Indian
132 Madanmohan
J Physiol Pharmacol
et al 2005; 49 (2) : 132–138 Indian J Physiol Pharmacol 2005; 49(2)
Department of Physiology,
Jawaharlal Institute of Postgraduate Medical Education and Research (JIPMER),
Pondicherry – 605 006
( Received on November 1, 2004 )
Abstract : The purpose of the present study was to determine whether
readily measured blood pressure (BP) indices and responses to autonomic
reflex tests could be used as surrogates of short-term heart rate variability
(HRV), which is an established marker of autonomic regulation of SA
node. Therefore, we examined the correlation between short-term HRV
and heart rate (HR), BP indices viz. systolic pressure, diastolic pressure,
pulse pressure (PP), and rate-pressure product (RPP), during supine rest
and head-up tilt in 17 young healthy normotensive subjects, aged 19.8 ± 1
yr (mean ± SD). Three classic autonomic indices viz. Valsalva ratio, HR
response to deep breathing and pressor response to isometric handgrip
were also determined. We noted two interesting and statistically significant
(P<0.05 in both cases) correlations viz. i) a positive correlation (r = 0.6)
between change in RPP during tilt and change in low frequency (LF) RR
spectral power expressed in normalized units (LF nu) during tilt, and ii)
a negative correlation (r = –0.6) between change in PP during isometric
handgrip and LF nu during tilt. The possible physiologic significance of
these and other correlations is discussed in this paper. In conclusion, the
presence of a statistically significant correlation between RPP, PP and
spectral measures of short-term HRV supports a simplistic approach to
autonomic assessment, in that, easily measurable BP indices could be used
as surrogates of HRV when it is not feasible to determine HRV indices
directly. However, the same have to be tested in healthy subjects belonging
to various age groups and in patients with conditions known to be
associated with autonomic dysregulation.
*Corresponding Author :
Indian J Physiol Pharmacol 2005; 49(2) Correlation between HRV and BP, HR, Pressor Reactivity 133
the strain divided by minimum RR interval were determined by integrating the power
during the strain (6–8). IHG was done spectrum between 0.04 and 0.15 Hz and 0.15
by asking subjects to maintain 30% of and 0.4 Hz respectively. Total power was
maximum voluntary contraction pressure calculated by integrating the spectrum
using a handgrip dynamometer for one and between 0.004 and 0.4 Hz and includes very
a half minutes. The difference between DP low frequency, LF and HF components.
just before the release of handgrip and the Spectral powers are expressed in absolute
baseline DP was noted as the pressor units of milliseconds squared. LF and HF
response to the test (7). RPP was calculated powers are also expressed in normalized
as SP × HR × 10 –2 and expressed in units of units as described previously (3).
mm Hg × beats per min × 10 –2 .
Unless otherwise noted,
Statistical analysis :
A chest lead
Heart rate variability analysis) : data are expressed as mean ± SD. Since
ECG was recorded throughout supine rest, correlation was tested, the range of values
head-up tilt, deep breathing and Valsalva of various parameters that were used is
maneuver using the BIOPAC MP 100 mentioned in Table I. Spectral powers are
system (BIOPAC Inc., USA). Beat-to-beat presented as median (interquartile range).
variations in instantaneous HR were derived Changes in parameters during tilt or
offline using a rate-detector algorithm handgrip were compared using Student’s
(Acknowledge 3.7.3 software, BIOPAC Inc., paired t-test for normally distributed data
USA). For computing HRV indices during and Wilcoxon-matched pairs test for
supine rest and tilt, recommendations of the skewed data. Correlation between normally
Task Force on HRV were followed (3). distributed indices was determined using
Briefly, a 5-min ECG was acquired at a the Pearson correlation coefficient.
sampling rate of 1000 Hz during supine rest Correlation between various indices and RR
and during tilt, with the subjects breathing interval spectral powers was tested using
normally at 12–18 per min. RR intervals Spearman’s rank correlation test. A two
were plotted using the BIOPAC tailed P value less than 0.05 was considered
Acknowledge 3.7.1 software. An RR series significant.
was extracted using a rate-detector
algorithm after exclusion of artifacts and RESULTS
ectopics. A stationary 256 second RR series
was chosen for analysis. In the time domain, Results are given in Tables I – IV.
the standard deviation of normal-to-normal Resting BP, HR, I – E HR difference, VR
RR intervals (SDNN) was taken as an index and pressor response to IHG, are given in
of overall HRV. The RR series was Table I. The mean RR and HRV indices at
resampled at 4 Hz, the mean and trend rest and during head-up tilt are given in
removed, a Hann window applied and the Table II. HRV data during supine rest as
1024 data point series transformed by fast well as head-up tilt were available only for
Fourier transformation. Low frequency (LF) 17 subjects. Thus, the correlations between
and high frequency (HF) spectral powers resting HR, BP indices and HRV indices
Indian J Physiol Pharmacol 2005; 49(2) Correlation between HRV and BP, HR, Pressor Reactivity 135
TABLE I : Resting cardiovascular parameters, TABLE III : Correlation matrix showing correlations
Valsalva ratio, heart rate (HR) response to between resting heart rate, blood pressure
deep breathing (I – E HR difference), and indices and short-term heart rate
pressor response to isometric handgrip variability indices.
(IHG).
Mean HR SP DP PP MP RPP
Range
Parameter Mean ± SD (min – max) SDNN –0.6* 0.2 0 0.4 0.1 –0.5*
Systolic pressure (mm Hg) 115± 8 106 – 127 LF power –0.4 0 0.1 0.5* 0.3 –0.3
Diastolic pressure (mm Hg) 63± 6 54 – 71 HF power –0.5* 0 –0.1 0.3 0 –0.4
Pulse pressure (mm Hg) 51± 5 40 – 61 LF+HF powers –0.5* 0 –0.1 0.4 0.2 –0.4
Heart rate (beats per minute) 67± 7 60 – 88 Total power –0.6* 0 –0.1 0.4 0.2 –0.5*
Rate-pressure product 77± 10 62 – 105 LF nu 0.3 0.3 0.4 0.1 0.4 0.5*
(SP×HR×10 –2 )
Valsalva ratio 0.1 –0.3 –0.3 –0.5 –0.3 –0.1
Valsalva ratio 2.1± 0.5 1.3 – 3.25
I – E HR difference –0.2 0.1 0.2 –0.1 0.3 –0.2
I – E HR difference 29± 7 15 – 36
Increase in diastolic pressure 31± 14 2 – 64
during IHG (mm Hg) Data (n = 17) are expressed as Pearson or
Change in pulse pressure 6 ± 15 -27 – 40 Spearman correlation coefficient, whichever is
during IHG (mm Hg) appropriate.
*P<0.05
Data are for 27 subjects. HR: heart rate; SP: systolic pressure; DP: diastolic
pressure; PP: pulse pressure; MP: mean pressure;
RPP: rate-pressure product; SDNN: standard
deviation of normal-to-normal RR intervals; LF and
T A B L E I I : Mean RR and heart rate variability indices HF powers: low frequency and high frequency RR
during supine rest and head-up tilt.
spectral powers; LF nu: low frequency RR spectral
power expressed in normalized units; I – E HR
Parameter Supine Head-up-tilt P value difference: Inspiration – expiration HR difference.
RR interval is also higher. This is the basis expected to be associated with higher LF
for the positive correlation between PP and nu. A significant negative correlation
LF power during supine rest (Table III). between VR, an index of sympathetic as well
However, the correlation between MP at rest as parasympathetic modulation (6, 7) and
and LF power was weak. This indicates that BMI is not surprising since BMI and overall
LF power is more closely related to stretch HRV are known to be inversely correlated
induced changes in firing of baroreceptor (15).
afferents rather than the tonic discharge in
baroreceptor afferents in response to the In conclusion, the presence of a
prevailing MP. significant correlation between mean HR,
pulse pressure, mean pressure, rate-
LF nu is a widely used index of
pressure product changes during tilt, pulse
sympathovagal balance during head-up tilt
pressure changes during isometric handgrip
(2, 12). A significant positive correlation
and spectral measures of short-term HRV,
between RPP during tilt and the change in
during the physiologic states examined,
LF nu (i.e. LF nu during tilt – LF nu during
supports a simplistic approach to autonomic
supine rest), given in Table IV, is possibly
assessment, in that, mean HR and rate-
because of sympathetic excitation during
pressure product could be used as
head-up tilt. The physiologic significance of
surrogates of overall HRV and the pulse
the positive correlation between the pressor
pressure change during isometric handgrip
response to isometric handgrip and LF nu
could be used as surrogate of LF nu when
during tilt, although not statistically
it is not feasible to determine HRV indices
significant (P = 0.1), may be the same. The
directly. However, observations need to be
pressor response to IHG is an index of
made in healthy subjects belonging to
sympathetic activation and vascular
various age groups and in patients with
responsiveness to pressor stimuli (7). The
conditions known to be associated with
inverse correlation between the increase in
autonomic dysregulation.
PP during IHG and LF nu during tilt has
the same significance. The prominent
ACKNOWLEDGEMENTS
increase in DP due to sympathetic
augmentation of total peripheral resistance
and accompanied by a baroreflex-mediated The authors wish to thank Director,
lowering of cardiac output causes PP to Defense Institute of Physiology and Allied
decrease during IHG. Thus, a greater Sciences (DIPAS), Delhi for financial
decrement in PP during IHG would be support.
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Original Article
ABSTRACT
Background: Numerous scientific studies have reported beneficial physiological changes after short- and long-term yoga
training. Suryanamaskar (SN) is an integral part of modern yoga training and may be performed either in a slow or rapid
manner. As there are few studies on SN, we conducted this study to determine the differential effect of 6 months training in
the fast and slow versions.
Materials and Methods: 42 school children in the age group of 12–16 years were randomly divided into two groups of 21
each. Group I and Group II received 6 months training in performance of slow suryanamaskar (SSN) and fast suryanamaskar
(FSN), respectively.
Results: Training in SSN produced a significant decrease in diastolic pressure. In contrast, training in FSN produced a
significant increase in systolic pressure. Although there was a highly significant increase in isometric hand grip (IHG) strength
and hand grip endurance (HGE) in both the groups, the increase in HGE in FSN group was significantly more than in SSN
group. Pulmonary function tests showed improvements in both the groups though intergroup comparison showed no significance
difference. Maximum inspiratory pressure (MIP) and maximum expiratory pressure increased significantly in both the groups
with increase of MIP in FSN group being more significant than in SSN.
Conclusion: The present study reports that SN has positive physiological benefits as evidenced by improvement of pulmonary
function, respiratory pressures, hand grip strength and endurance, and resting cardiovascular parameters. It also demonstrates
the differences between SN training when performed in a slow and fast manner, concluding that the effects of FSN are similar
to physical aerobic exercises, whereas the effects of SSN are similar to those of yoga training.
Key words: Physical aerobic exercise; suryanamaskar; yoga training.
second (FEV1), and peak expiratory flow rate (PEFR) were Table 1: Effect of training in slow suryanamaskar (SSN)
measured using a computerized spirometer (Spirocheck, and fast suryanamaskar (FSN) on isometric hand grip
Morgan, England). The subject was instructed to take (IHG), hand grip endurance (HGE), maximum inspiratory
pressure (MIP), maximum expiratory pressure (MEP),
maximum inspiration and blow into the mouthpiece as
forced vital capacity (FVC), forced expiratory vital volume
rapidly, forcefully and completely as possible. It was ensured in 1st second (FEV1), peak expiratory flow rate (PEFR),
that a tight seal was maintained between the lips and the heart rate (HR), systolic pressure (SP), diastolic pressure
mouthpiece of the spirometer. (DP), mean pressure (MP), pulse pressure (PP), rate
pressure product (RPP) and double product (Do P) before
Resting cardiovascular parameters (B) and after (A) the 6-month study period
SSN (n = 21) FSN (n = 21)
After 10 minutes of supine rest, right brachial systolic B A B A
(SP) and diastolic (DP) blood pressure as well as heart IHG (mm Hg) 122.25 144.25 135.05 153.64
rate (HR) were recorded with non-invasive semi-automatic ± 6.29 ± 5.92*** ± 7.48 ± 9.11***
HGE (seconds) 41.65 54.10 43.05 78.05
blood pressure (BP) monitor (Press-Mate BP 8800, Colin ± 3.20 ± 4.10*** ± 3.52 ±
Corporation, Komaki, Japan). Pulse pressure (PP = SP 9.67***+
– DP), mean pressure (MP = DP + PP/3), rate pressure MIP (mm Hg) 27.00 40.25 33.64 54.55
product [RPP = (HR × SP)/100] and double product ± 1.79 ± 2.91*** ± 2.83 ±
3.71***+
(Do P = HR × MP) were calculated for each recording.
MEP (mm Hg) 23.50 35.75 27.50 34.09
Three BP and HR recordings at 1-minute intervals were ± 2.57 ± 3.27*** ± 2.65 ± 3.51
taken and the lowest of these values was included for the FVC (L) 1.88 2.05 1.96 2.16
present study. ± 0.08 ± 0.09** ± 0.11 ± 0.10**
FEV1 (L) 1.84 2.00 1.91 2.13
± 0.08 ± 0.08** ± 0.10 ± 0.10**
The above-mentioned parameters were measured before PEFR (L/min) 268.55 307.20 271.32 331.77
and after the 6-month study period in both the groups. ± 14.45 ± 12.36*** ± 12.28 ± 13.00***
For each parameter, three trials at 3-minute intervals HR (beats/min) 86.15 82.35 80.00 79.36
± 2.38 ± 2.08 ± 2.52 ± 2.67
were given and highest of the three values was used for SP (mm Hg) 100.20 101.20 97.14 102.27
statistical analysis. ± 1.57 ± 2.98 ± 2.16 ± 2.64*
DP (mm Hg) 66.15 61.10 63.82 65.00
± 1.84 ± 1.25* ± 1.84 ± 1.83
Analysis of data
MP (mm Hg) 77.50 74.47 74.92 77.42
± 1.57 ± 1.65 ± 1.82 ± 1.89
In both the groups, all the above parameters were measured
PP (mm Hg) 34.05 40.10 33.32 37.27
at the beginning and again at the end of the 6-month ± 1.67 ± 2.41* ± 1.48 ± 2.11
study period. The data were assessed for normality RPP (units) 86.48 83.52 77.39 80.82
using GraphPad InStat and passed normality testing by ± 3.17 ± 3.35 ± 2.47 ± 2.97
Do P (units) 6663.60 6145.72 5984.59 6110.53
Kolmogorov–Smirnov Test. The data were then analyzed
± 215.99 ± 224.05 ± 220.25 ± 206.63
using Student’s (paired) t test to compare pre- and post- Values are Mean ± SEM for 21 subjects in each group;
training values of each group. Student’s (unpaired) t *P < 0.05, **P < 0.01, ***P < 0.001 paired “‘t” test between post- and
pre-training values; +P < 0.05 unpaired “t” test between SSN and FSN
test was used to compare the values between the groups
before and after training. A P value of less than 0.05 was
accepted as indicating significant difference between the It was found that FSN training also produced a significant
compared values. (P < 0.001) increase in IHG, HGE, MIP and PEFR, along
with a significant (P < 0.01) increase in FVC and FEV1.
There was a substantial, though statistically insignificant,
RESULTS
increase in MEP. There was a significant (P < 0.05) rise in
The results are given in Table 1. Both the groups were SP following 6 months training in FSN group, along with
comparable before training as no statistically significant an appreciable, yet statistically insignificant, rise in DP,
difference was found between them with respect to MP, PP, RPP and Do P.
baseline data of all parameters. The post-training analysis
revealed the following findings. SSN training produced a Intergroup comparisons showed no statistically significant
significant (P < 0.001) increase in IHG, HGE, MIP, MEP difference between the groups with respect to pre-training
and PEFR, along with a significant (P < 0.01) increase in baseline values. Post-training analysis showed that changes
FVC and FEV1. There was also a significant (P < 0.05) fall in all the parameters were statistically comparable between
in DP and rise in PP following SSN training along with FSN and SSN groups, except in the case of HGE and MIP
an appreciable, yet statistically insignificant, fall in HR, that had a statistically significant (P < 0.05) rise in the
MP, RPP and Do P. FSN group as compared to the SSN group.
An interesting difference between the groups in the post- controlled inspiration and expiration, as practiced in
training analysis, which was apparent but not statistically SSN, contributed to significant increase in both pressures,
significant, was the fall in cardiovascular parameters such whereas FSN, being performed rapidly, had no such
as DP, MP RPP, Do P in SSN group with a converse rise in controlled expiration phase and hence resulted in increase
the same parameters in FSN. in MIP alone.
Isometric handgrip strength and endurance FVC and FEV1 increased significantly (P < 0.001) in both
FSN and SSN groups. PEFR also increased significantly in
There was a statistically significant increase (P < 0.001) both the groups, the increase being statistically significant
in IHG and HGE in both the groups. The increase in FSN (P < 0.001). Bhutkar and colleagues have reported an
was significant (P < 0.05) as compared to the increase in increase in MVV and FEV1 following 6 months of SN
SSN group. Our results are similar to those of previous training and practice.[13]
studies on yoga that have reported an increase in hand
grip strength following yoga training.[5,6] In earlier works In our study, there was a significant improvement in
from our laboratories, we have found a significant increase FVC, FEV1 and PEFR. This is similar to earlier studies
in IHG and HGE time after 3 months of yoga training.[3,4] on yoga that have reported significant improvement
This increase in muscle strength and endurance time can in vital capacity (VC), FVC, FEV1 and PEFR following
be explained on the basis of stimulation of skeletal muscles training.[2,19,20] This can be attributed to the increase in the
during the isometric contraction maintained during the strength of the major respiratory muscles following SN
steady state of the different postures in SN. This may be practice. It is important to note that in spite of differences
also because of the delayed onset in muscular fatigue. in the method of performance, both FSN and SSN have
Our study gives evidence that both SSN and FSN improve produced similar results. On the basis of this study, SN
muscle strength like yoga practices and that it is more may be recommended for improving respiratory function
apparent in the case of FSN. in children and adolescents.
5% decrease in resting heart rate in SSN group may be pilot study done by Bhutkar et al.[13] They had however
attributed to a decrease in peripheral resistance due to not given adequate description of the type of SN used in
decrease in sympathetic tone. These changes evidenced the training and both these studies (our study as well as
in our study also contributed to the significant increase their study) suffer a lack of a control group. Further studies
in pulse pressure among SSN subjects, indicating better with control group and in different age groups can help
tissue perfusion. us understand the inherent mechanisms resulting in such
differential beneficial effects.
RPP and Do P are indirect measures of cardiac oxygen
consumption and work done by the heart and both showed ACKNOWLEDGMENTS
a trend of increase in FSN and decrease in SSN. This
The authors wish to thank Department of Science and Technology,
implies that the practice of FSN and SSN for a period of 6
Government of Pondicherry, and Central Council for Research
months may increase and decrease resting cardiac oxygen
in Yoga and Naturopathy (CCRYN), New Delhi, for funding this
consumption, respectively. In their study, Bhutkar and research project. We also thank Mr. G. Kumaran for assisting in
colleagues reported an increase in VO2 max, indicating the yoga training and Miss. R. Lalithambiga for her technical
improved aerobic capacity after training in SN.[13] An assistance.
earlier study on the component steps of the SN had also
concluded that SN exerts only a moderate stress on the
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7. Tran MD, Holly RG, Lashbrook J, Amsterdam EA. Effects of hatha
The present study shows that SN has positive physiological
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On the basis of the present study it is recommended that 11. Udupa KN, Singh H, Settiwar RM. Physiological and biochemical studies
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physical fitness.
12. Sinha B, Ray US, Pathak A, Selvamurthy W. Energy cost and cardiorespiratory
changes during the practice of surya namaskar. Indian J Physiol Pharmacol
The strength of this study is that it is the first study 2004;48:184-90.
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numerous studies have shown the psycho-physiological benefits and therapeutic potential of
Yoga (Khalsa 2004) there are few studies on the effects of yoga on thyroid disorders.
Hypothyroidism refers to a condition where the thyroid gland is not producing sufficient
amounts of hormones. As there are intricate feedback mechanisms between the thyroid and
anterior pituitary, hypothyroidism is classified as primary when thyroxin (T4) and triiodothyronine
(T3) levels are low but levels of thyroid stimulating hormone (TSH) secreted by anterior pituitary
high. It is classified as secondary when TSH is low and T4 and T3 levels are high.
Sub-clinical hypothyroidism is a condition where TSH levels are elevated but T4 and T3
levels are usually found to be in the normal laboratory reference ranges. Prevalence in the US
adult population ranges from 4 to 8.5% with an increase with age. It is also more common in
women. Sub-clinical hypothyroidism may manifest without any major thyroid related symptoms
as cellular metabolic rates may not be affected in many cases. Approximately 2 to 5 % of these
patients will progress to overt hypothyroidism per year (Martin I Surks 2004). Opinion is divided
on the biochemical and symptomatic point at which to start replacement therapy with
levothyroxine that is the usual management of clinical hypothyroidism. One needs to be cautious
as there is always the risk of iatrogenic hyperthyroidism.
Case Report
History
A 36 year old female, working in Kuwait presented to her clinician with the complaints of
hair fall and a feeling of general lethargy. There were no other major thyroid related symptoms
through she was anxious about her condition. As her blood tests revealed an elevated TSH level
and low normal T4 levels she was diagnosed as having primary hypothyroidism and advised to
start replacement therapy with levothyroxine as she tested positive for anti TPO antibodies. The
patient put off starting the medication as she was visiting Pondicherry to visit her father for a
short holiday with family. As she wished to avoid lifelong replacement therapy, on the suggestion
of her father who is a YOGA enthusiast she came for consultation to the ACYTER Yoga OPD
that is functioning since June 2009 at JIPMER, Pondicherry. She had no apparent thyroid
enlargement and her vitals were within normal limits. However she was anxious about her
condition and the necessity of taking levothyroxine life long. She was given appropriate yogic
counseling and dietary advice and taught a series of techniques that are potentially beneficial to
patients of thyroid conditions. She continued the practices for one year and reported back at the
end of the year with her biochemical investigations. Her biochemical results showed a fall in
YM, Vol. XLIII No. 2 103 Bhavanani, et al. (2011)
EFFECT OF YOGA ON SUBCLINICAL HYPOTHYROIDISM : A CASE REPORT
TSH and a normalization of free T4 values. She also reported less hair fall and a sense of well
being. In fact she commented that many of her colleagues at work had noticed the positive
changes in her attitude and day to day activities and were interested in what she has doing so that
they could benefit themselves. As the anti TPO antibodies were positive both before and after
the yoga intervention, the patient has been advised to continue the yoga practices on a regular
basis as long as possible with regular six-monthly follow up.
Investigations
The initial biochemical investigations detected that her TSH was 9.39 IU/ml (normal range
for the laboratory is given as 0.27 to 4.20 mIU/L) and FT4 value was 12.57 pmol/L which is at
the lower normal level of the range for that laboratory (12 to 22 pmol/L). Following 6 months of
Yoga therapy, TSH fell to 2.66 mIU/L (normal range for the laboratory is given as 0.37 to 4
mIU/L) while FT4 was 8.98 pmol/L which is mid normal of the range for that laboratory (7.5 to
21 pmol/L). A third biochemical analysis three months later showed that TSH was 2 (normal
range for the laboratory 0.27 to 4.20 mIU/L) and FT4 was 9.78 (normal range for the laboratory
7.86 to 14.4 pmol/L). Anti TPO antibodies were positive both before and after the yoga
intervention.
Yoga therapy
The patient was given appropriate yogic counseling and dietary advice and taught the following
techniques that may be potentially beneficial to patients of thyroid conditions. The techniques
included s£rya namask¡ra, j¡landharabandha, vipar¢takara¸i and brahmamudr¡ in addition to
¡sanas such as triko¸a, vakra, ardha matsyendra, pawanamukta and sarva´g¡sana. She also
received training in s£ryan¡·i, pra¸ava, ujj¡yi and bhr¡mari pr¡¸¡yama and relaxation techniques
done in ¿av¡sana.
Discussion
The consensus report generated by the Consensus Development Conference (2002)
cosponsored by the American Association of Clinical Endocrinologists (AACE), the American
Thyroid Association (ATA), and The Endocrine Society (TES), has suggested that the upper
limit of TSH should be considered as 4.5 mIU/L. It also states that since available data do not
convincingly show clear-cut benefit from early thyroxine therapy, routine T4 treatment for patients
with TSH between 4.5 and 10 mIU/L is not warranted. Martin I Surks et al (2004) concluded that
data supporting associations of sub-clinical thyroid disease with symptoms or adverse clinical
outcomes or benefits of treatment are few. They have recommended against routine treatment
of patients with TSH levels ranging from 4.5-10 mIU/L. as the consequences of sub-
clinical thyroid disease are minimal.
However the AACE Clinical Practice Guidelines for the Evaluation and Treatment of
Hyperthyroidism and Hypothyroidism (2002 Update) suggests that thyroid antibodies should be
measured in patients having sub-clinical hypothyroidism and used as a clinical tool in deciding
upon treatment. AACE guidelines also recommend treatment of patients with TSH > 5mIU/L if
the patient has a goiter or if thyroid antibodies are present.
Two randomized controlled trials in patients with TSH values less than 10mIU/L found no
symptomatic improvement following treatment with thyroxine (Meier C 2001 and Kong WM
2002). However caution is advised as there is a risk of progression to overt hypothyroidism. A
20 year follow up study showed a correlation of this with TSH levels and anti TPO antibodies
(Bijay 2008).
Yoga has great potential as an adjunct therapy as it is cost effective and may not have any
complications when practiced in a proper manner and under expert guidance. Many patients are
nowadays also opting to try out yoga either before starting medications, or in combination with
medication. The position statement of the AACE on Sub-clinical Thyroid Disease clearly states
that until adequate data are available, best practice combines clinical judgment with patient
preferences. In this case, the patient's preference was to use yoga as a method to prevent her sub-
clinical hypothyroidism from developing into full blown hypothyroidism and to avoid taking the
replacement therapy as long as possible.
Yoga therapy imparted to this patient included techniques that may stimulate the thyroid
such as viparitakara¸i, sarva´g¡sana and j¡landhara bandha. One of the pioneers of reach in
Yoga, K. N. Udupa (1985) of the BHU, Varanasi reported that head-low posture reduced levels
of circulating catecholamine, improved tolerance to stress hence may act as a tranquilizer. These
practices may help normalize thyroid function and also improve neuro-endocrine feedback
mechanisms. This may also be accentuated by the pr¡¸¡y¡ma practices like bhr¡mari and pra¸ava
that may bring about such benefit through central action on either the hypothalamus or the limbic
cortex.
Forfar et al (1982) reported a reduction in left ventricular ejection fraction and myocardial
contractile performance in hypothyroid patients. A study of systolic time intervals in hypothyroid
patients by William F. Crowley et al (1977) reported that pretreatment systolic time intervals
were characterized by prolongation of the pre-ejection period and reduction of left ventricular
ejection period. A previous study from our laboratory has demonstrated that three months of
pr¡¸¡y¡ma training modulates ventricular performance by increasing parasympathetic activity
and decreasing sympathetic activity (Udupa 2003).
The practice of yoga is known to educe a sense of subjective well (Malathi) and a study done
at the Integral Health Clinic of AIIMS, New Delhi reported that state and trait anxiety scores
were significantly reduced following a comprehensive but brief lifestyle intervention based on
yoga. Subjects in that study included patients of thyroid disorders (Gupta N 2006). Yogic
relaxation techniques may be producing psycho-somatic harmonization and inducing a sense of
calm due to hypo-metabolic activity as has been described in meditation by RK Wallace (1971).
A reduction in metabolic activity could be indirectly reducing the bodily demand for thyroxin as
demonstrated by S. B. Rawal and colleagues (1994).
Further studies in larger samples are needed to confirm these findings and to better understand
the mechanisms behind such beneficial effects of yoga in patients of thyroid disorders.
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Authors' Note
The authors thank Mrs. Lalitha Shanmugam for imparting the Yoga Therapy at the Yoganjali
Natyalayam city centre of ICYER, Pondicherry. We also thank the Director, MDNIY and Director,
JIPMER for their support as this study was possible only because ACYTER has been established
as a collaborative venture between the Morarji Desai National Institute of Yoga, New Delhi and
JIPMER, Puducherry with funding from Department of AYUSH in the Ministry of Health and
Family Welfare, Government of India.
Research
Immediate Effect of Sukha Pranayama on
Cardiovascular Variables in Patients of Hypertension
Ananda Balayogi Bhavanani, MBBS, ADY, Zeena Sanjay, BNYS,
Madanmohan MD, MSc
The Advanced Centre for Yoga Therapy, Education and Research, Jawaharlal Institute of Postgraduate Medical
Education & Research, Puducherry, India
Abstract: Hypertension is one of the most common health disorders, and yoga has been shown to be an effective
adjunct therapy in its management. Earlier studies have reported blood pressure (BP)-lowering effects of slow,
deep breathing after 3 weeks and 3 months of training and beneficial immediate effects of slow, deep breathing
in reducing premature ventricular complexes and lowering blood pressure. None of these immediate studies used
the concept of pranayama, involving conscious internal awareness of the whole breathing process. This study
was undertaken to determine the immediate cardiovascular effects of sukha pranayama in hypertensive patients.
Methods: Twenty-three hypertensive patients attending the Yoga OPD at JIPMER were recruited for the study
and instructed to perform sukha pranayama for 5 minutes at the rate of 6 breaths/min. This pranayama involves
conscious, slow and deep breathing with equal duration for inhalation and exhalation. Heart rate (HR) and BP
were recorded before and immediately after the intervention. Results: Post-intervention statistical analysis revealed
a significant (p < .05) reduction in HR and a highly significant (p < .001) reduction in systolic pressure, pulse
pressure, mean arterial pressure, rate-pressure product, and double product with an insignificant fall in diastolic
pressure. Discussion: It is concluded that sukha pranayama at the rate of 6 breaths/minute can reduce HR and BP
in hypertensive patients within 5 minutes of practice. This may be due to a normalization of autonomic cardio-
vascular rhythms as a result of increased vagal modulation and/or decreased sympathetic activity and improved
baroreflex sensitivity. Further studies are required to understand possible mechanisms underlying this beneficial
immediate effect and to determine how long such a beneficial effect persists.
Key words: hypertension, pranayama, yoga, breathing, blood pressure, cardiovascular disease, vagal tone
Correspondence: Ananda Balayogi Bhavanani at 25, 2nd Cross, Iyyanar Nagar, Pondicherry, India 605013.
ananda@icyer.com.
Acknowledgments: The authors thank ACYTER yoga instructor Selvi L. Vithiyalakshmi for her assistance during the
study. We also thank the directors of MDNIY and JIPMER for their support. This study was possible only because
ACYTER has been established as a collaborative venture between the Morarji Desai National Institute of Yoga, New
Delhi, and JIPMER, Puducherry, with funding from the Department of AYUSH in the Ministry of Health and Family
Welfare, Government of India.
74 INTERNATIONAL JOURNAL OF YOGA THERAPY – No. 21 (2011)
the inhalation and exhalation to an equal ratio, with internal According to the Seventh Report of the Joint National
awareness of the complete breathing process involving all Committee on Prevention, Detection, Evaluation, and
sections of the lungs.10 This pranayama can be done at the Treatment of High Blood Pressure, normal systolic pressure
rate of 6 breaths/min by using a timed count of 5 for inhal- (SP) and diastolic pressure (DP) are expected to be less than
ing and exhaling. The study was done in the third session of 120 mm Hg and 80 mm Hg, respectively. SP between 120–
attendance at ACYTER, after the practice had been taught 139 mm Hg and DP between 80–89 mm Hg is labelled as
in the first two sessions. In these preliminary sessions, partici- prehypertension, while SP values above 140 mm Hg and
pants were also introduced to simple breath–body coordina- DP above 90 mm Hg are considered stage I hypertension.
tion and loosening practices, along with savasana relaxation. SP more than 160 mm Hg and DP more than 100 mm Hg
An overview of the practice was given to the patients, is considered stage II hypertension (JNC VII).11
and then they were instructed to sit upright, resting their
palms on their thighs. They were asked to keep their eyes Discussion
closed to facilitate the development of an internal aware-
ness. The pranayama was done through both nostrils in a In the present study, the practice of sukha pranayama for
calm and regular manner with a conscious effort to use the 5 minutes at a rate of 6 breaths/min was found to reduce the
lower, middle, and upper parts of the lungs in a sequential heart rate and blood pressure in patients with hypertension.
manner for both inhalation and exhalation. Participants Although both systolic and diastolic pressure dropped, only
were instructed to breathe in and out for an equal count of the reduction in systolic pressure was significant. This may
5 that was given by the instructor using a stopwatch. The be because systolic values were initially already higher than
instructor called out counts at the rate of 6 breaths/min for is considered healthy. On the other hand, diastolic pres-
the entire duration of 5 minutes. sure was already within the normal range. Because sukha
pranayama aims to produce a balanced state, further drops
Measurements would not be expected. The cardiovascular effects were more
Heart rate (HR) and blood pressure (BP) were mea- pronounced with regard to the MAP, RPP, and Do P. RPP
sured using a noninvasive semi-automatic blood pressure and Do P are especially significant because they are indi-
monitor. Baseline measurements of HR and BP were taken cators of myocardial oxygen consumption and load on the
after 5 minutes of rest in a seated posture. HR and BP were heart.12 The decrease observed following sukha pranayama
measured again after the 5 minutes of sukha pranayama. implies a lowering of strain on the heart itself. The observed
Pulse pressure (PP) was calculated as SP-DP, mean arte- changes may in part be due to an increase in parasympa-
rial pressure (MAP) as DP + 1/3 PP, rate-pressure product thetic activity and decrease in sympathetic activity, which
(RPP) as HR × SP/100, and double product (Do P) as HR has been previously reported in a study of pranayama’s ef-
× MAP/100. Statistical analysis was done using a student’s t- fects on ventricular performance.13
test for paired samples. P values less than .05 were accepted The beneficial cardiovascular effects seen in this study
as indicating significant differences between the baseline may also be due to the rate of breathing. Studies by Prakash
and post-pranayama means. and colleagues and Ravindra and colleagues have shown the
therapeutic benefits of deep breathing at the rate of 6 breaths/
Results min on reducing premature ventricular complexes.6,14 The
authors suggested that this was possibly due to the increased
All values are given as mean ± SEM. Immediately fol- vagal modulation of sinoatrial (SA) and atrioventricular (AV)
lowing 5 minutes of deep breathing, there was a statistically nodes. The increase in vagal modulation may be responsible
significant (p < .05) fall in HR from 79.3 ±2.86 to 76.57 for the reduction in heart rate and blood pressure seen in
±2.69 beats /min. The SP fell from 136.13 ± 3.32 to 126.96 this study. It has been previously suggested that breathing
± 2.54 mm Hg (p < 0.001), MAP from 97.26 ± 1.78 to at 6 breaths/min has the effect of entraining all RR interval
92.81±1.49 mm Hg (p < .001), RPP from 108.50 ± 5.25 to fluctuations, thereby causing them to merge at the rate of res-
97.82 ±4.58 units (p < .001), and Do P from 77.34 ± 3.31 piration and to increase greatly in amplitude. This increase in
to 71.34 ± 3.04 units (p < .001). PP showed a significant fall RR interval fluctuations enhances baroreflex efficiency and
from 58.3 ± 2.95 to 51.22 ± 2.22 mm Hg (p < .01), while may have contributed toward lowering blood pressure.7
there was a statistically insignificant fall in DP from 77.83 The slow, deep, conscious breathing done in sukha
±1.48 to 75.74 ±1.32. pranayama may also help normalize autonomic cardiovas-
76 INTERNATIONAL JOURNAL OF YOGA THERAPY – No. 21 (2011)
cular rhythms that were described by Mayer more than a Surendiran A. Effect of slow and fast pranayams on reaction time
century ago.15 These rhythms occur as a 10-second cycle in and cardiorespiratory variables. Indian Journal of Physiology and
Pharmacology. 2005;49(3):313-8.
blood pressure that is related to both vagal and sympathetic
5. Pal GK, Velkumari S, Madanmohan. Effect of short-term practice
activity. Luciano Bernardi and colleagues have shown ben- of breathing exercieses on automonic funtions in normal human volun-
eficial effects of rosary prayer and yoga mantras in restoring teers. Indian Journal of Medical Research. 2004;120:115-121.
these autonomic cardiovascular rhythms.16 They reported 6. Prakash ES, Ravindra PN, Madanmohan, Anilkumar R,
an increase in baroreflex sensitivity following such chanting Balachander J. Effect of deep breathing at six breaths per minute on the
and concluded that rhythm formulas that involve breathing frequency of premature ventricular complexes. International Journal of
Cardiology. 2006; 111(3):450-2.
at six breaths/min induce favorable psychological and pos- 7. Joseph CN, Porta C, Casucci G, Casiraghi N, Maffeis M, Rossi
sibly physiological effects. A previous study by Joseph and M, Bernardi L. Slow breathing improves arterial baroreflex sensitivity
colleagues reported a normalization of baroreflex sensitivity and decreases blood pressure in essential hypertension. Hypertension.
in hypertensive patients following just 2 minutes of breath- 2005;46(4):714-8.
ing at the rate of 6 breaths/min.7 8. Kaushika RM, Kaushika R, Mahajana SK, Rajesh V. Effects
of mental relaxation and slow breathing in essential hypertension.
We conclude that sukha pranayama when performed
Complementary Therapies in Medicine. 2006;4(2):120-6.
at the rate of 6 breaths/min is effective in reducing heart 9. Grossman E, Grossman A, Schein MH, Zimlichman R, Gavish B.
rate and blood pressure in hypertensive patients after just Breathing-control lowers blood pressure. Journal of Human Hypertension.
5 minutes of practice. This finding has potential therapeu- 2001;15(4):263-9.
tic applications in day-to-day as well as clinical situations 10. Gitananda Giri Swami. Sukha Pranayama: pleasant or easy breath. In
where blood pressure needs to be brought down quickly. Correction of Breathing Difficulties by Rishiculture Ashtanga Yoga. 2nd
Ed. Pudicherry: Satya Press; 2006, 84-85.
It is simple, cost-effective, and may be added to the man- 11. Seventh Report of the Joint National Committee on Prevention,
agement protocol for hypertensive patients in addition to Detection, Evaluation, and Treatment of High Blood Pressure. US
the regular medical management of such situations. Further Department of Health and Human Services. NIH Publication No.
studies are required to enable a deeper understanding of the 04-5230. 2004.
mechanisms involved. We plan to further investigate how 12. Madanmohan, Udupa K, Bhavanani AB, Shatapathy CC, Sahai
A. Modulation of cardiovascular response to exercise by yoga training.
long the cardiovascular effects persist, as this will provide
Indian Journal of Physiology and Pharmacology. 2004;48(4):461-65.
more information about its usefulness in the long-term 13. Udupa K, Madanmohan, Bhavanani AB, Vijayalakshmi P,
management of hypertension. Krishnamurthy N. Effect of pranayam training on cardiac function in
normal young volunteers. Indian Journal of Physiology and Pharmacology.
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1. Sharma R, Gupta N, Bijlani RL. Effect of yoga based lifestyle (yogic breathing) and shavasan (relaxation training) on the frequency
intervention on subjective well-being. Indian Journal of Physiology and of benign ventricular ectopics in two patients with palpitations.
Pharmacology. 2008;52(2):123-31. International Journal of Cardiology. 2006;108:124-125.
2. Vijayalakshmi P, Madanmohan, Bhavanani AB, Patil A, Babu K. 15. Mayer S. Studien zur Physiologie des Herzens und der Blutgefaesse
Modulation of stress induced by isometric handgrip test in hypertensive 6. Abhandlung: ueber spontane Blutdruckschwenkungen. (Studies on
patients following yogic relaxation training. Indian Journal of Physiology the physiology of the heart and the blood vessels 6. Discourse on fluc-
and Pharmacology. 2004;48(1):59-64. tuations in blood pressure). Sitz Ber Akad Wiss Wien, Mathe-Naturwiss
3. Pramanik T, Sharma HO, Mishra S, Mishra A, Prajapati R, Singh Kl Anat 1876;74:281–307.
S. Immediate effect of slow pace bhastrika pranayama on blood pressure 16. Bernardi L, Sleight P, Bandinelli G, Cencetti S, Fattorini L,
and heart rate. Journal of Alternative and Complementary Medicine. Wdowczyc-Szulc J, Lagi A. Effect of rosary prayer and yoga mantras on
2009;15(3):293-5. autonomic cardiovascular rhythms: comparative study. British Medical
4. Madanmohan, Udupa K, Bhavanani AB, Vijayalakshmi P, Journal 2001;323:1446-1449.
Indian J Physiol Pharmacol 2012; 56(3) : 273–278
SHORT COMMUNICATION
1
ACYTER, JIPMER, Puducherry – 605 006
3
Director, Morarji Desai National Institute of Yoga (MDNIY), New Delhi
*Corresponding Author : Dr. Ananda Balayogi Bhavanani, Programme Co-ordinator, ACYTER, JIPMER,
Puducherry – 605 006; Email : ananda@icyer.com
274 Bhavanani et al Indian J Physiol Pharmacol 2012; 56(3)
been shown to be an effective adjunct involves slow and deep inhalation with
therapy in hypertension and many studies conscious use of complete yogic breathing
have demonstrated the scientific basis of (mahat yoga pranayama) followed by the
using it as a therapy and also as an effective audible vibratory resonance of a prolonged
lifestyle modification measure (1, 2). AUM chant. This technique is one of the
practices taught in the comprehensive yoga
Yoga as a therapy is simple and therapy schedule used for hypertensive
inexpensive and can be easily adopted in patients at ACYTER, JIPMER, Puducherry,
most patients without any complications (3). India. Keeping this in mind, the present
Yoga therapy encompasses the use of asana, study was undertaken to determine
pranayama and relaxation techniques along immediate effects of performing pranava
with dietary advice and yogic counselling that pranayama on cardiovascular parameters in
attempts to address the root cause of the hypertensive patients.
problem rather than merely providing a
symptomatic relief (4). MATERIALS AND METHODS
HR and BP were recorded in the supine Statistical analysis was done using Students
position using a digital BP monitor, (CH – t (paired) test and p values less than 0.05
432, Citizen Systems, Tokyo, Japan). The were accepted as indicating significant
pre-intervention recording was done after 5 differences between pre and post
minutes of supine rest. Post-intervention intervention data.
recording was also done in the supine
position immediately after the performance RESULTS
of 3 rounds of pranava pranayama in sitting
position that took approximately 5 minutes. The values are given as mean±SEM. Post
Rate-pressure product (RPP) was calculated intervention statistical analysis revealed a
as HR × SP/100 and double product (Do P) as significant (P<0.05) reduction in SP from
HR × mean arterial pressure (MAP)/100. 126.86±3.03 to 124.07±3.09 mmHg and a
more significant (P<0.01) reduction in HR
The technique of pranava pranayama is from 75.24±2.34 to 72.96±2.22 beats/min,
as follows. The subject sits in a comfortable pulse pressure (PP) from 52.79±2.24 to
sitting position such as sukhasana, ardha 50.06±2.23 mm Hg, and Do P from
padmasana or vajarasana. He/she then 69.07±2.75 to 66.26±2.65 units. The reduction
performs three rounds of slow and deep yogic in RPP from 95.31±3.66 to 90.43±3.49 units
breathing into low chest, mid chest and upper was statistically highly significant (P<0.001).
chest followed by the prolonged audible
rendition of the akara, ukara and makara Upon analysis of subgroups based on JNC
nada (Aaa, Uuu and Mmm sounds) VII (12) criteria, the maximum % decrease
respectively during exhalation phase. in HR (5.1%) and Do P (6%) was in patients
Following this, he/she performs three rounds who were in the normotensive range while
of the complete yogic breathing (mahat yoga maximum % decrease in SP (3.4%), PP
pranayama) technique with an audible (10.2%) and RPP (7.21%) was in those who
rendition of omkara nada (AUM sound) were in the range of stage I and II
during exhalation phase. Appropriate hasta hypertension. The least % fall in HR (1.31%),
mudras (hand gestures) are used during each SP (1.85%), PP (3.6%), RPP (3.3%) and Do P
part of the four-part practice. The time taken (2.6%) was in patients in the prehypertensive
for the exhalation with nada is approximately range.
three times the time taken for each
inhalation, thus maintaining a ratio of 1:3. DISCUSSION
After completing the performance of pranava
pranayama that took approximately 5 Our finding that pranava pranayama
minutes, the subject lay down in the supine produces an immediate decrease in HR and
position and post intervention HR and BP SP is similar to earlier studies that have
were recorded. reported on the immediate effects of slow
and deep breathing (8, 9). In a recent study,
Data was assessed for normality using we have reported that sukha pranayama
GraphPad InStat and passed normality involving equal periods of inhalation and
testing by Kolmogorov-Smirnov Test. exhalation at the rate of 6 breaths/min can
276 Bhavanani et al Indian J Physiol Pharmacol 2012; 56(3)
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yoga in management of essential hypertension. cardiovascular variables in patients of hypertension.
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et al. Modulation of stress induced by isometric of rosary prayer and yoga mantras on autonomic
handgrip test in hypertensive patients following cardiovascular rhythms: comparative study. BMJ
yogic relaxation training. Indian J Physiol 2001; 323: 1446–1449.
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12. Joseph CN, Porta C, Casucci G, et al. Slow
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or yogopathy ? Yoga Therapy Today 2011; 7: 26– and decreases blood pressure in essential
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Original Paper. Biomedical Human Kinetics, 4, 66 – 69, 2012
DOI: 10.2478/v10101-012-0012-2
Summary
Study aim: To assess immediate cardiovascular effect of pranava pranayama in the supine position in patients with
concomitant hypertension and diabetes.
Material and methods: Twenty-nine established patients having both hypertension and type 2 diabetes and attending
regular therapy sessions were recruited and randomly allotted to pranava or control groups. Heart rate (HR) and blood
pressure (BP) were recorded before and after 10 minutes of “sham relaxation” in the control group and 10 minutes of
pranava pranayama in the study group.
Results: Significant (p<0.05) decreases of blood pressure and heart rate were observed. However, responses in the
pranava and control groups were different: systolic pressure, pulse pressure, as well as mean pressure significantly
decreased in the pranava group and this was not observed in the control group.
Conclusions: Pranava pranayam in the supine posture produces an integrated relaxation response, clinically valuable in
patients with hypertension and diabetes.
Author’s address Dr Ananda Balayogi Bhavanani, Advanced Centre for Yoga Therapy, Education and Research (ACYTER),
JIPMER, Pondicherry - 605006, India yognat@gmail.com
Cardiovascular effects of pranava relaxation 67
For this study, 15 of the patients were male and 14 of the sounds), respectively, during exhalation phase. Following
patients were female; the average age was 56.66 ± 10.9 this, subject performs 3 rounds of the complete yogic breath-
years, the average BMI was 25.99 ± 3.5. All subjects were ing (mahat yoga pranayama) technique with an audible
receiving standard medical management for more than 3 rendition of omkara nada (AUM sound) during exhala-
years with antihypertensive and oral antidiabetic medica- tion phase. The time taken for the exhalation with nada is
tions under the supervision of consultants in the depart- approximately 3 times the time taken for each inhalation,
ment of medicine at JIPMER. Patients on medication were thus maintaining a ratio of 1:3. After completing pranava
selected, as it has been previously suggested that the com- pranayama, which took approximately 6 minutes, the sub-
bination of relaxation and medication has the maximum ject continued to rest in the supine position for another 2
effect [6]. minutes, before post-intervention HR and BP were re-
Subclassification of the subjects according to JNC corded. Pulse pressure (PP) was calculated as the differ-
VII [17] revealed that based on either systolic pressure ence between systolic pressure (SP) and diastolic pressure
(SP) or diastolic pressure (DP) values, 16 were in the (DP), mean pressure (MP) as DP + 1/3 PP, rate-pressure
prehypertensive range, 7 in Stage I HT, and one in Stage product (RPP) as HR × SP / 100, and double product (Do P)
II HT, even with regular medication. This is pertinent, as as HR × MP / 100.
a previous review had concluded that relaxation therapy All data passed normality testing by Kolmogorov-
is useful in the clinical management of HT, especially Smirnov Test and was therefore analyzed using ANOVA
for individuals with high BP despite pharmacological for repeated measures followed by Tukey’s test (post hoc).
treatment [9]. Effects of Group (pranava, control) and Measurement
Informed consent was obtained by one of the inves- (pre, post) as well as their interaction were assessed. Statis-
tigators and the subjects were then randomly allotted to tical analysis was done using STATISTICA 9.1 (StatSoft,
either the pranava or control groups. There were 8 males USA). The level of α=0.05 was considered significant.
and 7 females in the pranava group with an average age
of 53.47 ± 12.5 years. The control group consisted of 7 Results
males and 7 females with an average age of 60.07 ± 7.9
years. The difference in age between groups was statis- The mean ± SE values of cardiovascular variables
tically insignificant (p = 0.103) before and after performance of pranava pranayama and
Subjects were familiarized with the study protocol and “sham relaxation” control are presented in Table 1. Sig-
then given 5 minutes of supine rest. Heart rate (HR) and BP nificant changes of means (Measurement effect) were
were then recorded from their left upper arm in the supine observed for all variables tested except DP, while the ef-
position using a non-invasive semi-automatic BP monitor fects of Group were not found. Significant interactions
(CH-432, Citizen Systems, Tokyo, Japan) with an instru- of Group×Measurement occurred for SP (F1,27 = 17.69,
mental accuracy of ± 5% for HR and ± 3 mm Hg for BP. p<0.001), PP (F1,27 = 26.06, p<0.001) and MP (F1,27 = 6.63,
It has previously been suggested that one needs a sham p<0.05). Interactions revealed differential responses in
treatment group rather than a mere nonspecific relaxation the pranava and control groups. Post-hoc tests showed
or “no treatment” control group when studying and com- that SP, PP, as well as MP decreased significantly in the
paring effects of psycho-physiologic therapies [5]. Hence, pranava group; this was not observed in the control group.
in the present study we have used a “sham relaxation”
control group that performed 10 minutes of simple supine Discussion
resting for the first and last 2 minutes; they were given
verbal commands suggesting relaxation of different body Enhanced cardiac parasympathetic tone is postulated
parts from feet to head for the intervening 6 minutes. HR to be an important mechanism underlying the beneficial
and BP were recorded again at the end of the 10 minutes effects of the relaxation response [15]. It has also been
of “sham relaxation.” The pranava group, on the other suggested that a holistic and complete sympathovagal
hand, performed 10 minutes of supine rest that included homeostatic development is possible only by the practice
simple conscious resting in shavasana for the first and of yoga in its true form and spirit [13]. A previous study
last 2 minutes with a performance of pranava pranayama conducted by our laboratories reported significant blunt-
for the intervening 6 minutes. The technique of pranava ing of cold pressor-induced increase in HR, BP, and RPP
pranayama involves the performance of 3 rounds of slow following the practice of shavasan, thus giving evidence
and deep yogic breathing into low chest, mid chest and that shavasan reduces the load on the heart by blunting
upper chest, followed by the prolonged audible rendition the sympathetic response along with an enhanced para-
of the akara, ukara, and makara nada (Aaa, Uuu, and Mmm sympathetic activity [11].
68 A.B. Bhavanani et al.
Table 1. Immediate effect of pranava pranayama in supine position on cardiovascular variables in patients having
concomitant hypertension and diabetes (mean ± SE)
Pranava Control
Group (n=15) Group (n=14) Pre-post
Variable Int.
changes
Pre Post Pre Post
HR (beats/min) 77.5 ± 3.3 75.3 ± 3.1 84.8 ± 3.5 80.0 ± 3.5 *** –
SP (mm Hg) 134.3 ± 3.8 124.7 ± 3.2 ººº 136.3 ± 4.1 138.3 ± 4.2 * ***
DP (mm Hg) 77.2 ± 1.3 74.9 ± 1.2 77.4 ± 2.2 76.9 ± 1.6 – –
PP (mm Hg) 57.1 ± 3.7 49.9 ± 3.0 ººº 58.9 ± 3.2 61.4 ± 3.5 * ***
MP (mm Hg) 96.2 ± 1.7 91.5 ± 1.5 ºº 97.0 ± 2.6 97.4 ± 2.2 * *
RPP 104.5 ± 5.9 94.2 ± 4.9 116.3 ± 6.9 111.3 ± 6.7 *** –
Do P 74.8 ± 3.7 69.1 ± 3.2 82.7 ± 4.7 78.3 ± 4.5 ** –
Legend: HR - Heart rate; SP - Systolic pressure; DP - Diastolic pressure; MP - Mean pressure; PP - Pulse pressure; RPP - Rate-
pressure-product; Do P - Double product; Int. - Group×Measurement interaction; Significantly different from pre-test: ºº p<0.01,
ººº p<0.001; Significant effect: ** p<0.05, ** p<0.01; *** p<0.001. All baseline comparisons between groups were insignificant
with p>0.05.
A review of relaxation therapy in the treatment of HT We have previously suggested that conscious deep
reported that task awareness adds to the treatment effect breathing with prolonged exhalation and audible chant-
and suggested that relaxation therapy is useful in the clinical ing during pranava pranayama may contribute towards
management of HT, especially for individuals whose BP a normalization of autonomic cardiovascular rhythms [3].
remains high despite pharmacological treatment [9]. Most The beneficial effect of audible chanting in restoring these
yogic relaxation practices have a task awareness element autonomic cardiovascular rhythms has been reported earlier
associated with them: as the performance of pranava [2]. It is plausible that the prolonged, audible chanting of
pranayama while relaxing in the supine position is done the pranava in the present study may be producing a simi-
with conscious awareness, it may be producing its bene- lar improvement in baroreflex sensitivity resulting in the
ficial effects in a similar manner to those of task awareness. normalizing of such autonomic cardiovascular rhythms.
A study by Goldstein et al. [6] concluded that relaxa- The effects of interaction between group and meas-
tion without drugs, although somewhat more effective urement were not observed for RPP and Do P. However,
than self monitoring alone, did not reduce BP as much the actual difference in Do P was greater in the pranava
as the combination of relaxation and medication. Inter- group (7.2%) as opposed to the control group (4.7%). This
estingly, just as with our present study, they also found shows a trend that suggests further statistical significance
no significant changes in HR between groups. The sig- of interaction could be achieved with a larger sample size.
nificant decrease of HR in our control group may have RPP and Do P are especially important in patient care, as
been due to a reduction in physiological arousal that had they are indirect indicators of myocardial oxygen con-
been previously reported to occur from both guided relaxa- sumption and load on the heart, thereby signifying a low-
tion and supine rest in a previous study [19]. ering of strain on the heart [12]. RPP also provides a simple
Analysis of variance revealed significant interaction measure of overall heart rate variability (HRV) in hyper-
between group and measurement for SP, PP, and MP. The tensive patients and is a surrogate marker in situations
decreases of mean values of these variables were signifi- where HRV analysis is not available [14]. Reduction in
cantly greater in the pranava group as compared to the RPP is thus representative of enhanced HRV power, im-
control group. This may be due to a decrease in venous plying better cardiac autonomic regulation in our subjects
return and resultant decrease in cardiac output occurring having concomitant DM and HT that are both major risk
as a result of the prolonged exhalation phase in pranava factors implicated in the causation of cerebrovascular
pranayama producing a mild Valsalva-like effect due to accidents as well as other cardiovascular and neurological
the increased intrathoracic pressure and decreased pre- complications. Hence, this technique can be considered
load to the heart. A previous study from our laboratories a means of primary prevention in this high-risk population,
also reported that pranayama training of 3-month dura- as we may be preventing the occurrence of future unto-
tion modulated ventricular performance by increasing ward and adverse events of high mortality and morbidity.
parasympathetic activity and simultaneously decreasing Pranava pranayama involves the audible chanting of
sympathetic activity [18]. the aaa, uuu, and mmm sounds and when performed in the
Cardiovascular effects of pranava relaxation 69
supine position is strikingly similar to the deep relaxation 7. Innes K.E., C.Bourguignon, A.G.Taylor (2005) Risk in-
dices associated with the insulin resistance syndrome, cardio-
technique (DRT) popularized by SVYASA University,
vascular disease, and possible protection with yoga: a system-
Bangalore [19]. A previous study from SVYASA reported atic review. J.Am.Board Fam.Pract., 18:491-519.
that DRT improves sustained attention and reduces the 8. Innes K.E., H.K.Vincent (2007) The influence of yoga-based
state of anxiety [10], while another reported a decrease programs on risk profiles in adults with type 2 diabetes mellitus:
in sympathetic activity with significant reduction in O2 a systematic review. Evid.Based Complement.Alternat.Med.,
4(4):469-486.
consumption, HR, and skin conductance along with de- 9. Jacob R.G., H.C.Kraemer, W.S.Agras (1977) Relaxation
creased low-frequency (LF) power and increased high- therapy in the treatment of hypertension. A review. Arch.Gen.
frequency HF power of the HRV spectrum [19]. Satyapriya Psychiatry, 34(12):1417-1427.
et al. [16] reported an increased HF band of the HRV spec- 10. Khemka S.S., N.H.Rao, R.Nagarathna (2009) Immediate
effects of two relaxation techniques on healthy volunteers. In-
trum along with a decreased LF band and LF/HF ratio dian J.Physiol.Pharmacol., 53:67-72.
during and after a guided relaxation period in pregnant 11. Madanmohan, K.Udupa, A.B.Bhavanani, N.Krishnamurthy,
women indicating improved sympathovagal balance. This G.K.Pal (2002) Modulation of cold pressor-induced stress by
improvement in sympathovagal balance following simi- shavasan in normal adult volunteers. Indian J.Physiol.Pharmacol.,
46: 307-312.
lar yogic relaxation techniques such as DRT is possibly 12. Madanmohan, K.Udupa, A.B.Bhavanani, C.C.Shatapathy,
one of the mechanisms behind the positive changes seen A.Sahai (2004) Modulation of cardiovascular response to exercise
in our subjects. Hence, the reduction in RPP in our sub- by yoga training. Indian J.Physiol.Pharmacol., 48: 461-465.
jects having concomitant HT and DM implies a better 13. Pal G.K. (2008) Role of sympathovagal balance in achieving
an effective homeostasis. Biomedicine, 28:67-68.
autonomic regulation of the heart that is clinically valu- 14. Prakash E.S., Madanmohan, K.R.Sethuraman, S.K.Narayan
able from both a qualitative and quantitative perspective. (2005) Cardiovascular autonomic regulation in subjects with
Performance of pranava pranayama in the supine po- normal blood pressure, high-normal blood pressure and recent-
sition may induce an integrated relaxation response similar onset hypertension. Clin.Exp.Pharmacol.Physiol., 32:488-494.
15. Sakakibara M., S.Takeuchi, J.Hayano (1994) Effect of re-
to the one suggested by Benson et al. [1]: a wakeful hy- laxation training on cardiac parasympathetic tone. Psycho-
pometabolic state induced by simple, non-cultic mental physiology, 31(3): 223-228.
techniques or by traditional meditational practices. They 16. Satyapriya M., H.R.Nagendra, R.Nagarathna, V.Padmalatha
attributed this to an integrated hypothalamic response (2009) Effect of integrated yoga on stress and heart rate vari-
ability in pregnant women. Int.J.Gynaecol.Obstet., 104:218-222.
("relaxation response") consistent with a state of decreased 17. Seventh Report of the Joint National Committee on Pre-
sympathetic nervous system activity. They have also re- vention, Detection, Evaluation, and Treatment of High Blood
ported that regular elicitation of the relaxation response Pressure (2004) US Department of Health and Human Services.
is useful in the management of hypertensive subjects who NIH Publication No. 04-5230.
http://www.nhlbi.nih.gov/guidelines/hypertension/jnc7full.pdf
are already on drug therapy. Based on our findings we 18. Udupa K., Madanmohan, A.B.Bhavanani, P.Vijayalakshmi,
suggest that pranava pranayama in the supine position N.Krishnamurthy (2003) Effect of pranayam training on cardiac
can achieve the same benefits in those having concomi- function in normal young volunteers. Indian J.Physiol.Pharmacol.,
tant HT and DM. 47:27-33.
19. Vempati R.P., S.Telles (2002) Yoga based guided relaxa-
tion reduces sympathetic activity in subjects based on baseline
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Decreased blood-pressure in pharmacologically treated hyper- grip test in hypertensive patients following yogic relaxation train-
tensive patients who regularly elicited the relaxation response. ing. Indian J.Physiol.Pharmacol., 48:59-64.
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yoga mantras on autonomic cardiovascular rhythms: comparative Accepted 04.06.2012
study. BMJ, 323:1446-1449.
3. Bhavanani A.B., Madanmohan, S.Zeena, I.V.Basavaraddi
(2012) Immediate cardiovascular effects of pranava pranayama Acknowledgements
in hypertensive patients. Indian J.Physiol.Pharmacol., (in press)
4. Bhavanani A.B., Madanmohan, S.Zeena (2011) Immediate The authors thank the Director, MDNIY and Director, JIPMER
effect of sukha pranayama on cardiovascular variables in pa- for their support. This study was possible because ACYTER
tients of hypertension. Int.J.Yoga Ther., 21:73-76. has been established as a collaborative venture between
5. Frankel B.L., D.J.Patel, D.Horwitz, W.T.Friedewald, Morarji Desai National Institute of Yoga (MDNIY), New Delhi
K.R.Gaarder (1978) Treatment of hypertension with biofeedback and JIPMER, Puducherry with funding from Department of
and relaxation techniques. Psychosom.Med., 40(4):276-293. AYUSH, Ministry of Health and Family Welfare, Government
6. Goldstein I.B., D.Shapiro, C.Thananopavaran (1984) Home of India.
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Bhavanani et al., J Yoga Phys Ther 2012, 2:4
http://dx.doi.org/10.4172/2157-7595.1000118
Abstract
Background: Previous studies have suggested that exclusive right uni-nostril breathing known as suryanadi
pranayama (SNP) has sympathomimetic effects and hence, the present study was designed to determine immediate
effects of 27 rounds of SNP on cardiovascular parameters in patients of essential hypertension (HT). This has
clinical significance in determining whether such a potentially sympathomimetic practice is safe in such a population.
Materials and methods: Twenty hypertensive patients on standard medical management were taught to
perform SNP by qualified yoga instructors. Heart rate (HR) and blood pressure (BP) were recorded after 5 minutes
of rest in sitting posture and after 27 rounds of SNP. All data passed normality testing and hence was analyzed using
Students t test for paired data.
Results: Statistical analysis revealed no statistically significant changes in any of the parameters following
SNP. Gender based sub analysis of ∆% following SNP revealed no significant differences between male and female
subjects.
Discussion: The absence of any significant increase in HR or BP following SNP goes against earlier theories
that it may be dangerous for hypertensive patients due to its sympathomimetic nature. SNP may not be increasing
HR and BP in our subjects because they already had reached a certain threshold of reactivity. The goal of yoga is
to restore homeostasis. Hence, if sympathetic reactivity of a subject is already higher than normal, yogic techniques
will not further increase such a hyper reactivity but rather bring it back to normal. The small 1-2% decrease in most
parameters in our study gives a hint of this possibility. In conclusion, our study offers evidence that exclusive right
nostril breathing as performed in SNP may be safe in patients of HT. We also conclude that the cardiovascular
effects of SNP in hypertensives are different than those reported by previous studies done in normal subjects.
Further studies may throw light on possible mechanisms involved and also whether there is any difference produced
by long term training in SNP.
Keywords: Yoga; Suryanadi pranayama; Nasika mudra; parameters in patients of essential HT. This has clinical significance in
Shivaswarodaya; Hypertensives determining whether such a potentially sympathomimetic practice is
safe in such a population.
Introduction
Materials and Methods
Ancient Rishis of India have intuitively analyzed all aspects of
human life and one such example is swarodaya vijnan, the ultradian Twenty patients of essential HT attending the Yoga OPD run
nasal cycle as codified in the Shivaswarodaya [1]. This has captured by ACYTER at JIPMER, Pondicherry were selected for this study by
the imagination of scientists in recent times with numerous reports on accidental sampling. Patients of secondary HT and those with history/
differential physiological and psychological effects of exclusive right or signs and symptoms/laboratory reports suggestive of nephrologic,
left nostril breathing [2-8]. However, these studies have evaluated only neurologic and ophthalmologic complications were excluded from
the physiological effects on normal subjects and although potential the study. Ten patients were male and 10 female with an average age
health benefits of unilateral forced nostril breathing (UFNB) have of 57.10 ± 2.47 (SEM) years. All of the subjects were under standard
been postulated, clinical research is required to prove immediate and medical management and taking antihypertensive medications for
sustained efficacy of these techniques in psychosomatic conditions like more than five years. Sub classification of the subjects based on JNC
hypertension (HT) and diabetes mellitus (DM). VII guidelines [9] revealed that 10 of them were in stage I HT range,
Previous studies have suggested that exclusive right uni-nostril
breathing known as suryanadi pranayama (SNP) or surya anuloma
viloma pranayama (SAVP) has sympathomimetic effects including *Corresponding author: Ananda Balayogi Bhavanani, Programme Co-ordinator,
increase in metabolism, baseline oxygen consumption, systolic pressure ACYTER, JIPMER, Puducherry-605006, India, E-mail: ananda@icyer.com
(SP) and heart rate (HR) [6]. These effects have been demonstrated after Received July 13, 2012; Accepted August 27, 2012; Published August 29, 2012
a month -long training [3] as well as immediately after 45 minutes of
Citation: Bhavanani AB, Madanmohan, Sanjay Z (2012) Suryanadi Pranayama
the practice [4]. A recent study also has reported significant increase in (Right Unilateral Nostril Breathing) May be Safe for Hypertensives. J Yoga Phys
SP, diastolic pressure (DP) and mean pressure (MP) after 30 minutes Ther 2:118. doi:10.4172/2157-7595.1000118
of the practice [8]. Copyright: © 2012 Bhavanani AB, et al. This is an open-access article distributed
under the terms of the Creative Commons Attribution License, which permits
With the above in mind, the present study was designed to unrestricted use, distribution, and reproduction in any medium, provided the
determine immediate effects of 27 rounds of SNP on cardiovascular original author and source are credited.
Page 2 of 3
7 in prehypertensive range and three had blood pressure (BP) in B A % Change p Value
normotensive range even though they were on regular medication.
None of them had any previous experience of yoga training. Informed 76.15 75.25
HR (beats/min) - 1.18 0.453
consent was obtained by one of the investigators. Pre-intervention HR ± 3.31 ± 3.11
and BP were recorded after 5 minutes of rest in sitting posture using SP (mmHg)
128.10 127.20
- 0.70 0.472
non-invasive semi-automatic BP monitor (CH–432, Citizen Systems, ± 2.52 ± 3.02
Tokyo, Japan). DP (mmHg)
73.35 73.60
+ 0.34 0.837
± 1.89 ± 1.65
The subjects were individually taught to perform SNP by a qualified 54.75 53.60
PP (mmHg) - 2.10 0.602
yoga instructor. An overview of the practice was given to the patients ± 2.26 ± 3.29
and then they were instructed to take up an erect sitting position 91.60 91.47
MP (mmHg) - 0.15 0.838
with palms on their thighs. They were asked to keep their eyes closed ± 1.83 ± 1.56
to facilitate the development of inner awareness. The subject was 97.13 95.31
RPP (units) - 1.87 0.339
instructed to perform nasika mudra with their right hand by touching ± 4.06 ± 3.90
the tip of their index finger to the base of their thumb. The right ring DoP (units)
69.80 68.81
- 1.42 0.364
finger was then used to close their left nostril with gentle pressure. The ± 3.29 ± 3.00
pranayama was then performed though the unblocked right nostril in Values are M ± SEM for 20 subjects with p values obtained from Students t test
for paired data.
a calm and regular manner with a conscious effort to use low, mid and
Table 1: Immediate effect of suryanadi pranayama on heart rate (HR), systolic
upper parts of the lungs in a sequential manner during inspiration as pressure (SP), diastolic pressure (DP), pulse pressure (PP), mean pressure
well as expiration. Subjects were instructed to breathe in and out for an (MP), rate-pressure product (RPP) and double product (Do P) in patients of
equal count of 5 that was given by the instructor with the help of a stop essential hypertension. B: before and A: after five minutes of the practice.
Page 3 of 3
In conclusion, our study offers evidence that exclusive right nostril 5. Dane S, Calişkan E, Karaşen M, Oztaşan N (2002) Effects of unilateral nostril
breathing as performed in SNP may be safe in patients of HT. We breathing on blood pressure and heart rate in right-handed healthy subjects. Int
J Neurosci 112: 97-102.
also conclude that the cardiovascular effects of SNP in hypertensives
are different than those reported by previous studies done in normal 6. Raghuraj P, Telles S (2003) Effect of yoga-based and forced uni-nostril
subjects. Further studies may throw light on possible mechanisms breathing on the autonomic nervous system. Percept Mot Skills 96: 79-80.
involved and also whether there is any difference produced by long 7. Jain N, Srivastava RD, Singhal A (2005) The effects of right and left nostril
term training in SNP. breathing on cardiorespiratory and autonomic parameters. Indian J Physiol
Pharmacol 49: 469-474.
Acknowledgements
8. Raghuraj P, Telles S (2008) Immediate effect of specific nostril manipulating
The authors thank Sri G Dayanidy and Selvi L Vithiyalakshmi, yoga instructors yoga breathing practices on autonomic and respiratory variables. Appl
at ACYTER for their assistance during the study. We also thank the Director, Psychophysiol Biofeedback 33: 65-75.
MDNIY and Director, JIPMER for their support as this study was possible because
ACYTER has been established as a collaborative venture between the Morarji 9. Seventh Report of the Joint National Committee on Prevention, Detection,
Desai National Institute of Yoga, New Delhi and JIPMER, Puducherry with funding Evaluation, and Treatment of High Blood Pressure. US Department of Health
from Department of AYUSH, Ministry of Health and Family Welfare, Government and Human Services. NIH Publication No. 04-5230. Aug 2004.
of India.
10. Tuck ML (1992) Obesity, the sympathetic nervous system and essential
References hypertension. Hypertension 19: 167-177.
1. Bhavanani AB (2007) Swarodaya vigjnan- a scientific study of the nasal cycle. 11. Bhavanani AB, Sanjay Z, Madanmohan (2011) Immediate effect of sukha
Yoga Mimamsa 39: 32-38. pranayama on cardiovascular variables in patients of hypertension. Int J Yoga
Therap 21: 73-76.
2. Shannahoff-Khalsa DS, Kennedy B (1993) The effects of unilateral forced
nostril breathing on the heart. Int J Neurosci 73: 47-60. 12. Bhavanani AB, Madanmohan, Sanjay Z (2012) Immediate effect of chandra
nadi pranayama (left unilateral forced nostril breathing) on cardiovascular
3. Telles S, Nagarathna R, Nagendra HR (1994) Breathing through a particular parameters in hypertensive patients. Int J Yoga 2012: 108-111.
nostril can alter metabolism and autonomic activities. Indian J Physiol
Pharmacol 38: 133-137. 13. Vijayalakshmi P, Madanmohan, Bhavanani AB, Patil A, Babu K (2004)
Modulation of stress induced by isometric handgrip test in hypertensive patients
4. Telles S, Nagarathna R, Nagendra HR (1996) Physiological measures of right following yogic relaxation training. Indian J Physiol Pharmacol 48: 59-64.
nostril breathing. J Altern Complement Med 2: 479-484.
* Chairman, International Centre for Yoga, Education and Research (ICYER), Bommayapalaam Post,
(Pondicherry), TN - 605 104, India. Email: yognat@gmail.com
Corresponding author
** Coordinator Outreach Programmes, ICYER and Yoganjali Natyalayam, Pondicherry - 605 104, India.
Email: saineema@yahoo.com
Running head: cardiovascular effects of s¡vitr¢ pr¡¸¡y¡ma
half that of the inspiration (p£raka) and exhalation (recaka) phases. This pr¡¸¡y¡ma is usually
taught as a relaxative and rejuvenative practice and may be done from either sitting or supine
position. It can also be used along with nature walks as the speed of walking may be timed to the
breath cycles. It then becomes a cardio-respiratory exercise. It is claimed that each of the different
rhythms (tala) of s¡vitr¢ from the 2:1, 4:2, 6:3, 8:4 up to the 32:16 siddha rhythms have their own
additional physiological, psychological and spiritual benefits (Gitananda 1978).
Earlier studies have reported the beneficial effects of s¡vitr¢ in healthy volunteers following
three weeks of training (Madanmohan 2005). These physiological effects included a significant
increase in respiratory pressures and respiratory endurance with decrease in heart rate (HR),
rate-pressure product (RPP) and double product (Do P).
One of the earliest reports on yoga research from JIPMER, Puducherry was the pioneering
study on s¡vitr¢ done by Madanmohan et al who studied the immediate effects of s¡vitr¢ in
supine position (Madanmohan 1983). They reported a significant decrease in oxygen consumption
in trained subjects and attributed it to an ability to achieve a state of deep psychosomatic relaxation.
As s¡vitr¢ can be done both in sitting and supine positions, this study was undertaken to determine
differential immediate effects of five minutes of the pr¡¸¡y¡ma in sitting and supine positions
on cardiovascular parameters. We have also included a period of normal breathing in both positions
as a control in order to compare and contrast the effects of the pr¡¸¡y¡ma better.
Materials and Method
This study was conducted as a part of the Outreach Programmes of Yog¡µjali N¡¶y¡layam in
the local community in and around Pondicherry. 11 female subjects (aged 34.00 - 2.03, with
BMI 26.66 - 1.25) attending regular thrice weekly yoga sessions for 2 to 3 months and able to
perform s¡vitr¢ in a competent manner were recruited and informed consent obtained from them.
Of the subjects, one was hypertensive, another hypothyroid but both were on regular medication.
Four of the subjects complained of occasional sinusitis and headaches while three of them were
overweight. Informed consent was obtained by one of the investigators and procedure of the
study was explained to them.
Baseline HR and blood pressure (BP) were recorded in the sitting position at the start of their
regular yoga practice session on the first day of the study. Mean - SEM baseline value of HR,
systolic (SP) and diastolic (DP) pressures were 82.18 - 2.02, 113.45 - 3.48 and 70.55 - 2.25
respectively. They then participated in their regular yoga session of 45 minutes following which
they took part in the study.
YM, Vol. XLIV No. 2 102 Bhavanani et al., (2012)
IMMEDIATE CARDIOVASCULAR EFFECTS OF SËVITRÌ PRËÛËYËMA IN SITTING
AND SUPINE POSITIONS IN FEMALE VOLUNTEERS
HR and BP recorded after 5 minutes of quiet sitting using a digital BP monitor, (CH - 432,
Citizen Systems, Tokyo, Japan). They were then asked to do 5 minutes of normal, quiet breathing
in the sitting position following which HR and BP were once again recorded. Similarly pre and
post recordings were done after 5 minutes of s¡vitr¢ in sitting position. On the second day, the
HR and BP were recorded similarly before and after a period of 5 minutes of normal quiet
breathing and s¡vitr¢ performed in the supine position. RPP was calculated as HR × SP / 100
and Do P as HR × mean pressure (MP) / 100.
The technique of s¡vitr¢, the rhythmic breath, is as follows. (Gitananda 1978) While breathing
in, awareness is placed on filling and emptying the lungs from low, mid and upper sections as in
mahat yoga pr¡¸¡y¡ma. A held in and a held out breath are added to the breath technique so that
the incoming and the outgoing breath are done for an equal count, while the held in and the held
out breath are for only half of that duration. In this study, we have used a six count for inspiration
and expiration and a three count for the retained and held out breaths (6:3:6:3).
Data was assessed for normality using GraphPad InStat and passed normality testing by
Kolmogorov-Smirnov Test. Statistical analysis was done using ANOVA with Tukey-Kramer
Multiple Comparisons Test for data with identical SDs and Kruskal Wallis (nonparametric
ANOVA) with Dunn's Multiple Comparisons Test for data with non identical SDs. Students t
(paired) test and p values less than 0.05 were accepted as indicating significant differences in
intra and inter group comparisons.
Results
Results are given in Tables 1, 2, 3, 4 and 5. All values are given as mean - SEM. Overall
comparisons of ∆ % changes following s¡vitr¢ and normal breathing in both sitting and supine
positions revealed significant difference between groups with regard to HR, DP, MP, RPP and
DOP (Table 1). The differences between s¡vitr¢ and normal breathing were significant in sitting
position for RPP and DoP and in supine position for DP, MP and DoP. In sitting positions the
∆ % was lower following s¡vitr¢ whereas in supine position the ∆ % was higher following
s¡vitr¢. ∆ % of HR, DP, MP, RPP and DoP were significantly lower following s¡vitr¢ in sitting
as compared to s¡vitr¢ in supine position. In the sitting position, ∆ % of HR, SP, DP, MP, RPP
and DoP were significantly lower following s¡vitr¢ as compared to normal breathing (Table 2)
and actual values were significantly lower with regard to HR, SP, RPP and DoP (Table 4). In
supine position, ∆ % of DP, MP and DoP were significantly higher after s¡vitr¢ (Table 3) while
actual values were significantly higher with regard to DP and MP (Table 5).
Discussion
Our findings of an increased HR following s¡vitr¢ in supine position are in agreement with
previous reports. (Madanmohan 1983, 1986) In those studies, s¡vitr¢ produced significant
cardioacceleration in healthy untrained subjects with an increase in QRS axis during inspiratory
phase, as compared to eupnoea. The changes in HR and QRS axis during inspiratory and expiratory
phases of s¡vitr¢ were similar to changes observed during corresponding phases of deep breathing.
(Madanmohan 1986).
Telles and Desiraju (Telles and Desiraju 1992) have however reported an insignificant rise in
mean HR following s¡vitr¢ in sukh¡sana that is contradictory to our finding of a significant
reduction in HR following s¡vitr¢ in the same sitting position. They also reported increased HR
during inspiratory phase of s¡vitr¢ that was significantly more than eupnoea or deep breathing.
The contradiction between both studies can be explained by the fact that they only studied one
male subject who had 5 years of experience whereas we have studied 11 female subjects who
had only been practising yoga on a thrice weekly basis for 2 to 3 months.
Madanmohan et al., (1983) had reported insignificant rise in HR, SP with insignificant fall in
DP in trained subjects following s¡vitr¢ in supine position. In the same study, they reported an
increase in HR, SP and DP in untrained subjects. As suggested by them, the increase HR and SP
can be explained by an increase in venous return as a result of deep breathing in supine posture,
afferents from vagal stretch receptors and irradiation of impulses to cardiovascular centers from
respiratory centers. They also studied oxygen consumption in s¡vitr¢ in both trained and untrained
subjects and concluded that oxygen consumption decreased significantly in trained but not in
untrained subjects. It is possible that the level of expertise attained by our subjects with 3 months
of training was insufficient to decrease HR and BP in supine position though they achieved it in
the sitting position. The excursions of the diaphragm, important in pr¡¸¡y¡mic deep breathing
may also be easier and more comfortable in a sitting position as opposed to a supine position.
This may also be contributing to a sense of uneasiness, resulting in sympathetic arousal,
manifesting as an increase in HR and DP.
The decrease of all HR and BP indices in sitting position (Table 3, 4) is similar to previous
reports that slow deep breathing in a sitting position results in decreased oxygen consumption,
HR and BP (Joseph 2005, Jerath 2006, Pramanik 2009, Bhavanani 2011). It was postulated that
voluntary slow breathing functionally resets the autonomic nervous system via stretch - induced
inhibitory signals coupled with synchronization of neural elements in limbic system and cortex.
As s¡vitr¢ is a slow, rhythmic, deep breathing technique, the above mechanism may explain its
effects too.
A pilot study from ACYTER, JIPMER, Puducherry reported significant reductions in HR,
SP, DP, MP, RPP and Do P following 10 minutes of áav¡sana with s¡vitr¢ in 6 hypertensive
patients (Madanmohan 2010). This was attributed to a normalization of cardiovascular autonomic
regulatory mechanisms with increased vagal modulation and / or decreased sympathetic activity.
Reduction in RPP and Do P signifies reduction in oxygen consumption and work done by the
heart and hence beneficial for hypertensives. We need to consider that psycho-physiological
effects of various yoga techniques may be different in normal, healthy volunteers as opposed to
established patients of hypertension on medication. As all HR and BP indices were on a higher
side in that pilot study, the technique may have resulted in the lowering them to normal. As
opposed to this, in the present study, all pre values were already in the lower normal range and
hence the mechanisms may have worked differently in raising them towards a higher normalcy.
Conscious deep, slow and rhythmic breathing may normalize autonomic cardiovascular
rhythms co-related to both vagal and sympathetic activity. Bhavanani et al., have reported
significant reductions in HR and BP indices in hypertensives following 5 minutes of sukha
pr¡¸¡y¡ma utilizing slow, deep and rhythmic breathing (Bhavanani 2011). Bernardi et al., (2001)
reported beneficial effects of rosary prayer and yoga mantras in restoring these rhythms with an
increase in baroreflex sensitivity and concluded that rhythm formulas involving breathing at 6
breaths / min induce favorable psychological and possibly physiological effects. Joseph et al.,
(2005) reported a fall in BP and normalization of baroreflex sensitivity in hypertensive patients
following just 2 minutes of slow breathing at 6 breaths /min. The significant differences between
normal breathing and s¡vitr¢ in the sitting position can be explained on the basis of the above
(Table 1, 2 and 4).
Cardiovascular effects in the present study were more pronounced with regard to RPP and
DoP due to cumulative benefits occurring as result of changes in HR, SP, and MAP. RPP and Do
P are especially significant as they are indicators of myocardial oxygen consumption and load
on the heart and therefore an indirect indicator of strain on the heart (Madanmohan 2004). Our
results give direct evidence of the cardiovascular benefits of performing s¡vitr¢ in a sitting position.
The rise of the same in supine position may be understood as a mere restoration of normalcy that
had been lowered by the previous practices.
Table 2: Comparison of ∆ % changes in heart rate (HR), systolic pressure (SP), diastolic
pressure (DP), pulse pressure (PP), mean pressure (MP), rate-pressure product (RPP)
and double product (Do P) in 11 subjects following 5 minutes of normal breathing versus
s¡vitr¢ pr¡¸¡y¡ma in sitting position.
Sitting position
∆ % after ∆ % after P value
normal breathing s¡vitr¢ pr¡¸¡y¡ma
HR (%) -0.93 -6.91 0.046
± 1.71 ± 1.63
SP (%) 1.89 -6.47 0.029
± 3.02 ± 2.65
DP (%) 6.12 -5.58 0.022
± 4.78 ± 3.76
PP (%) -6.27 -4.11 0.777
± 2.36 ± 6.67
MP (%) 4.29 -6.16 0.012
± 4.00 ± 2.86
RPP (%) 0.72 -12.82 0.004
± 2.66 ± 3.30
Do P (%) 2.99 -12.53 0.001
± 3.29 ± 3.42
Values are given as mean ± SEM.
Table 3: Comparison of ∆ % changes in heart rate (HR), systolic pressure (SP), diastolic
pressure (DP), pulse pressure (PP), mean pressure (MP), rate-pressure product (RPP)
and double product (Do P) in 11 subjects following 5 minutes of normal breathing versus
s¡vitr¢ pr¡¸¡y¡ma in supine position.
Supine position
∆ % after ∆ % after P value
normal breathing s¡vitr¢ pr¡¸¡y¡ma
HR (%) -3.29 3.39 0.141
± 1.84 ± 2.89
SP (%) -2.67 0.61 0.316
± 2.23 ± 1.55
DP (%) -3.69 7.11 0.011
± 2.43 ± 1.76
PP (%) -0.01 -7.84 0.409
± 5.07 ± 5.29
MP (%) -3.28 4.07 0.018
± 2.11 ± 1.03
RPP (%) -5.89 4.22 0.103
± 2.72 ± 3.89
Do P (%) -6.36 7.72 0.031
± 3.03 ± 3.55
Values are given as mean ± SEM.
Table 4: Heart rate (HR), systolic pressure (SP), diastolic pressure (DP), pulse pressure
(PP), mean pressure (MP), rate-pressure product (RPP) and double product (Do P) in 11
subjects before (B) and after (A) 5 minutes of normal breathing and s¡vitr¢ pr¡¸¡y¡ma
in sitting position.
SITTING POSITION
Normal breathing s¡vitr¢ pr¡¸¡y¡ma
B A p value B A p value
HR 81.82 80.91 81.27 75.55
(beats/min) 0.518 0.002
± 2.58 ± 2.52 ± 2.92 ± 2.77
SP 109.18 110.64 114.36 106.18
(mmHg) 0.650 0.044
± 3.48 ± 3.02 ± 3.82 ± 2.16
DP 72.64 76.45 74.36 69.45
(mmHg) 0.233 0.135
± 3.38 ± 3.65 ± 3.06 ± 2.34
PP 36.55 34.18 40.00 36.73
(mmHg) 0.026 0.281
± 1.06 ± 1.13 ± 2.83 ± 1.48
MP 84.82 87.85 87.70 81.70
(mmHg) 0.338 0.066
± 3.38 ± 3.41 ± 3.06 ± 2.17
RPP 89.14 89.80 92.68 80.30
(units) 0.789 0.005
± 3.49 ± 4.39 ± 3.80 ± 3.55
Do P 69.23 71.35 71.13 61.76
(units) 0.377 0.008
± 3.17 ± 4.16 ± 3.18 ± 2.84
Values are given as mean ± SEM.
Table 5: Heart rate (HR), systolic pressure (SP), diastolic pressure (DP), pulse pressure
(PP), mean pressure (MP), rate-pressure product (RPP) and double product (Do P) in 11
subjects before (B) and after (A) 5 minutes of normal breathing and s¡vitr¢ pr¡¸¡y¡ma
in supine position.
SITTING POSITION
Normal breathing s¡vitr¢ pr¡¸¡y¡ma
B A p value B A p value
HR 73.36 71.09 71.27 73.18
(beats/min) 0.110 0.376
± 2.04 ± 2.71 ± 2.84 ± 2.36
SP 107.55 104.45 106.45 107.00
(mmHg) 0.250 0.740
± 2.97 ± 3.14 ± 2.78 ± 2.98
DP 68.91 66.45 65.55 69.91
(mmHg) 0.175 0.002
± 2.41 ± 3.07 ± 2.77 ± 2.42
PP 38.64 38.00 40.91 37.09
(mmHg) 0.758 0.113
± 1.95 ± 1.66 ± 1.49 ± 1.36
MP 81.79 79.12 79.18 82.27
(mmHg) 0.162 0.002
± 2.44 ± 2.99 ± 2.68 ± 2.54
RPP 78.88 73.97 75.75 78.03
(units) 0.056 0.442
± 3.16 ± 2.90 ± 3.26 ± 2.66
Do P 59.95 56.11 56.31 60.01
(units) 0.053 0.078
± 2.37 ± 2.65 ± 2.59 ± 2.20
Values are given as mean ± SEM.
6. Madanmohan, Rai, U. C., Balavittal, V., Thombre, D. P. and Swami, Gitananda (1983);
Cardiorespiratory changes during s¡vitr¢ pr¡¸¡y¡ma and shavasan. The Yoga Review 3:
25-34.
7. Madanmohan, Saravanane, C., Surange, S. G., Thombre, D. P. and Chakrabarty, A. S.
(1986); Effect of yoga type breathing on heart rate and cardiac axis of normal subjects.
Indian J. Physiol Pharmacol 30 : 334-40.
8. Madanmohan, Udupa, K., Bhavanani, A. B., Vijayalakshmi, P. and Surendiran, A. (2005);
Effect of slow and fast pranayams on reaction time and cardio respiratory variables. Indian
J. Physiol Pharmacol 49:313-18.
9. Madanmohan, Udupa, K., Bhavanani, A. B., Shatapathy, C. C. and Sahai, A. (2004);
Modulation of cardiovascular response to exercise by yoga training. Indian J. Physiol
Pharmacol 48: 461-65.
10. Madanmohan (2010); Immediate effect of shavasana and savitri pranayama on heart rate
and blood pressure of hypertensive patients. Report on pilot studies at ACYTER in
Proceedings of the National Seminar on Role of Yoga in Prevention and Management of
Hypertension 18 & 19 March p 108.
11. Pramanik, T., Sharma, H. O., Mishra, S., Mishra, A., Prajapati, R. and Singh, S. (2009);
Immediate effect of slow pace bhastrika pranayama on blood pressure and heart rate. J.
Altern Complement Med 15: 293-95.
12. Telles, S. and Desiraju, T. (1992); Heart rate alterations in different types of pranayamas.
Indian J. Physiol Pharmacol 36: 287-288.
13. Udupa, K. Madanmohan, Bhavanani, A. B., Vijayalakshmi, P. and Krishnamurthy, N.
(2003); Effect of pranayam training on cardiac function in normal young volunteers. Indian
J. Physiol Pharmacol 47:27-33.
SHORT COMMUNICATION
1
Chairman, International Centre for Yoga, Education and Research (ICYER),
Bommayapalaam Post, (Pondicherry), TN – 605 104, India, Email: yognat@gmail.com
2
Coordinator Outreach Programmes, ICYER and Yoganjali Natyalayam,
Pondicherry – 605 104, India, Email: saineema@yahoo.com
3
Lecturer, Division of Biostatistics, JIPMER,
Pondicherry – 605 006, India, Email: hckumar2001@gmail.com
( Received on July 10, 2010 )
*Corresponding Author :
Indian J Physiol Pharmacol 2012; 56(2) Mukha Bhastrika on Reaction Time in Mentally Challenged 175
while simultaneously bringing the head down Exclusion criteria were the inability to
to the ground. Then, with a deep inhalation, either perform mukha bhastrika or to
the head is raised slowly and the subject understand the procedure for testing RT. Of
comes back to the sting position. This the 63 students studying in the school, only
constitutes one round of mukha bhastrika 34 of those children who could perform
that is one of the practices being taught on mukha bhastrika in the proper manner, as
a regular basis in all pranayama classes in well as understand the procedure of testing
the Gitananda tradition. This is also one of RT were recruited for this study. Informed
the techniques taught in regular yoga consent for the study was obtained from the
training imparted for special children in head of the institution on behalf of the
Pondicherry as part of the outreach special children and ethical clearance
programmes of ICYER and Yoganjali obtained from that institution as well as
Natyalayam, Pondicherry, India. ICYER.
TABLE I : Visual reaction time (VRT) and auditory reaction time (ART) of mentally challenged adolescents
before (B) and immediately after (A) performance of nine rounds of mukha bhastrika.
B A % Change P Value
REFERENCES
1. Telles S, Naveen KV. Yoga for rehabilitation: an Indian J Physiol Pharmacol 1992; 36: 229–233.
overview. Indian J Med Sci 1997; 51: 123–127.
5. Malathi A, Parulkar VG. Effect of yogasanas on
2. Krishnamacharya Yoga Mandiram in the visual and auditory reaction time. Indian J
collaboration with Vijay Human Services. Physiol Pharmacol 1989; 33: 110–112.
Teaching Yogasana to the Mentally Retarded.
Krishnamacharya Yoga Mandiram Publications, 6. Telles S, Joseph C, Venkatesh S, Desiraju T.
Chennai, 1983. Alterations of auditory middle latency evoked
potentials during yogic consciously regulated
3. Uma K, Nagendra HR, Nagarathna R, Vaidehi breathing and alternative states of the mind.
S, Seethalakshmi R. The integrated approach of Int J Psychophysiol 1993; 14: 189–198.
yoga: a therapeutic tool for mentally retarded
children: a one-year controlled study. J Ment 7. Gallego J, Perruchet P. The effect of voluntary
Defic Res 1989; 33: 415–421. breathing on reaction time. J Psychosom Res
1993; 37: 63–70.
4. Madanmohan, Thombre DP, Bharathi B et al.
Effect of yoga training on reaction time, 8. Bhavanani AB, Madanmohan, Udupa K. Acute
respiratory endurance and muscle strength. effect of Mukh bhastrika (a yogic bellows type
180 Bhavanani et al Indian J Physiol Pharmacol 2012; 56(2)
breathing) on reaction time. Indian J Physiol exercises. Act Nerv Super (Praha) 1985; 27: 81–88.
Pharmacol 2003; 4: 297–300.
13. Masanobu A and K Choshi. Contingent muscular
9. Kioumourtzoglou E, Batsiou S, Theodorakis Y, tension during a choice reaction task. Perceptual
Mauromatis G. Selected motor skills of mentally and Motor Skills 2006; 102: 736–747.
retarded and nonretarded individuals. Percept
14. E t n y r e B a n d T K i n u g a s a . P o s t c o n t r a c t i o n
Mot Skills 1994; 78: 1011–1015.
influences on reaction time (motor control and
10. M a d a n m o h a n , U d u p a K , B h a v a n a n i A B , learning). Research Quaterly for Exercise and
Vijayalakshmi P, Surendiran A. Effect of slow Sport 2002; 73: 271–282.
and fast pranayams on reaction time and 15. Deary IJ, G Der, G Ford. Reaction times and
cardiorespiratory variables. Indian J Physiol intelligence differences: A population-based
Pharmacol 2005; 49: 313–318. cohort study. Intelligence 2001; 29: 389.
11. Kosinski R J. A Literature Review on Reaction 16. B u c h s b a u m M , E C a l l a w a y . I n f l u e n c e o f
Time. Department of Biology Instruction, respiratory cycle on simple RT. Perceptual and
Clemson University. www.biology.clemson.edu/ Motor Skills 1965; 20: 961–966.
bpc/bp/Lab/110/reaction.htm. Accessed on
20.8.2010. 17. Stancak A Jr, Kuna M, Srinivasan, Dostalek C,
Vishnudevananda S. Kapalabhati-yogic cleansing
12. Roldan E, Dostalek C. EEG patterns suggestive of exercise. II. EEG topography analysis. Homeost
shifted levels of excitation effected by hathayogic Health Dis 1991; 33: 182–189.
IJOY_49_11R5 EP Done 18th Jun
Original Article
1 1
2 2
3
Immediate effect of chandra nadi pranayama (left unilateral 3
4 forced nostril breathing) on cardiovascular parameters in 4
5 5
6 hypertensive patients 6
7 7
8 Ananda Balayogi Bhavanani, Madanmohan1, Zeena Sanjay2 8
9 Program Co-ordinator, 1Professor and Head, Department of Physiology and Program Director, 2Senior Research Fellow, ACYTER, JIPMER, 9
10 Puducherry, India 10
11 11
Address for correspondence: Dr. Ananda Balayogi Bhavanani,
12 Programme Co-ordinator, Advanced Centre for Yoga Therapy, 12
13 Education and Research (ACYTER), JIPMER, 13
14 Pondicherry - 605 006, India. 14
E-mail: ananda@icyer.com
15 15
16 16
17 ABSTRACT 17
18 Introduction: Recent studies have reported differential physiological and psychological effects produced by exclusive right
18
19 and left nostril breathing and clinical research is required to prove immediate and sustained efficacy of these techniques in
19
20 various psychosomatic conditions such as hypertension (HT). The present study was designed to determine immediate effects
20
21 of 27 rounds of exclusive left nostril breathing, a yogic pranayama technique known as chandra nadi pranayama (CNP) on
21
22 cardiovascular parameters in patients of essential HT.
22
23 23
Materials and Methods: Twenty two patients of essential HT under regular standard medical management were individually
24 24
taught to perform CNP by a qualified yoga instructor with a regularity of 6 breaths/min throughout a performance of 27 rounds
25 25
of CNP. Pre and post intervention heart rate (HR) and blood pressure (BP) measurements were recorded using non-invasive
26 26
semi-automatic BP monitor and Students t test for paired data used to determine significant differences.
27 27
28 Results: Twenty seven rounds of CNP produced an immediate decrease in all the measured cardiovascular parameters with the decrease 28
29 in HR, systolic pressure (SP), pulse pressure, rate-pressure product and double product being statistically significant. Further, gender- 29
30 based sub-analysis of our data revealed that our male participants evidenced significant reductions in HR and SP with an insignificant 30
31 decrease in diastolic pressure, while in female participants only HR decreased significantly with an insignificant decrease in SP. 31
32 Discussion and Conclusion: It is concluded that CNP is effective in reducing HR and SP in hypertensive patients on regular 32
33 standard medical management. To the best of our knowledge, there are no previously published reports on immediate effects of 33
34 left UFNB in patients of HT and ours is the first to report on this beneficial clinical effect. This may be due to a normalization of 34
35 autonomic cardiovascular rhythms with increased vagal modulation and/or decreased sympathetic activity along with improvement in 35
36 baroreflex sensitivity. Further studies are required to enable a deeper understanding of the mechanisms involved as well as determine 36
37 how long such a BP lowering effect persists. We recommend that this simple and cost effective technique be added to the regular 37
38 management protocol of HT and utilized when immediate reduction of BP is required in day-to-day as well as clinical situations. 38
39 Key words: Blood pressure, chandra nadi pranayama, hypertension, yoga therapy. 39
40 40
41 41
42 42
43 INTRODUCTION interest of scientists all over the world, had been analyzed
43
44 extensively by Indian yogis of lore. Though they lacked 44
45 The science of swara (nasal cycle) that has recently caught the equipment available to modern science, these yogis 45
46 through their dedicated practice (abhyasa), inner vision 46
47 Access this article online (antar drishti) and self-analysis (swadhyaya) had made 47
48 Quick Response Code
extensive observations on this concept. The Vedic science 48
49 Website:
of understanding the function of the nasal cycle is known 49
www.ijoy.org.in
50 as Swarodaya Vigjnan (swara = sonorous sound produced 50
51 by the airflow through the nostrils in the nasal cycle, 51
52 DOI: udaya = functioning state, and vigjnan = knowledge).[1] The 52
53 *** Shivaswarodaya, an ancient treatise advises quieter, passive 53
54 activities (soumya karya) when left nostril (ida/chandra 54
1 swara) is dominant and engage in challenging and exertional pressure (DP) values, 16 were in the prehypertensive range, 1
2 activities (roudra karya) when right nostril (pingala/surya 4 in stage I HT and 2 in stage II HT even with regular 2
3 swara) is dominant and to relax or meditate when flow medication. None of them had any previous experience of 3
4 through both nostrils is equal (sushumna swara).[1] yoga training. Informed consent was obtained by one of the 4
5 investigators. Pre intervention heart rate (HR) and blood 5
6 The nasal cycle is dependent upon tonic activity of the pressure (BP) were recorded after 5 min of rest in sitting 6
7 limbic autonomic nervous system with hypothalamus posture using non-invasive semi-automatic BP monitor 7
8 as the control centre, as well as levels of circulating (CH – 432, Citizen Systems, Tokyo, Japan). 8
9 catecholamines and other neuro-hormones.[2,3] Recent 9
10 studies have reported differential physiological and The subjects were individually taught to perform CNP by 10
11 psychological effects produced by exclusive right and a qualified yoga instructor. An overview of the practice 11
12 left nostril breathing.[4-7] However, these studies have only was given to the patients and then they were instructed 12
13 evaluated the effects on normal subjects. Though potential to take up an erect sitting position with palms on their 13
14 health benefits of unilateral forced nostril breathing thighs. They were asked to keep their eyes closed to 14
15 (UFNB) have been postulated, further clinical research is facilitate the development of inner awareness. The subjects 15
16 required to prove immediate and sustained efficacy of these were instructed to perform nasika mudra with their right 16
17 techniques in various psychosomatic conditions such as hand, by touching the tip of their index finger to the base 17
18 hypertension (HT) and diabetes mellitus (DM). of their thumb. The right thumb was then used to close 18
19 their right nostril with gentle pressure. The pranayama 19
20 With the above in mind, the present study was designed was then performed through the unblocked left nostril 20
21 to determine immediate effects of 27 rounds of exclusive in a calm and regular manner with a conscious effort to 21
22 left nostril breathing, a yogic UFNB pranayama technique use low, mid and upper parts of the lungs in a sequential 22
23 known as chandra nadi pranayama (CNP) on cardiovascular manner for both inspiration and expiration. Subjects were 23
24 parameters in patients of essential HT. instructed to breathe in and out for an equal count of 5 that 24
was given by the instructor throughout the period in tune
25 25
with a stop watch. A regularity of counts at the rate of 6
26 MATERIALS AND METHODS 26
breaths/min (BPM) was maintained by the instructor for
27 27
This study was conducted at the Advanced Centre for the entire duration of nearly 5min taken to complete 27
28 28
Yoga Therapy Education and Research (ACYTER) that has rounds of CNP.
29 29
been established as a collaborative venture between the
30 30
Morarji Desai National Institute of Yoga, New Delhi and Post intervention HR and BP measurements were recorded
31 31
Jawaharlal Institute of Post Graduate Medical Education again at the end of the 27 rounds of CNP. Pulse pressure
32 32
and Research (JIPMER), Puducherry with funding from (PP) was calculated as SP-DP, mean pressure (MP) as
33 33
Department of AYUSH (Ayurveda, Yoga and Naturopathy, DP + 1/3 PP, rate-pressure product (RPP) as HR × SP/100
34 34
Unani, Siddha and Homeopathy) in the Ministry of Health and double product (Do P) as HR × MP/100.
35 and Family Welfare, Government of India. Ethical approval
35
36 has been obtained by ACYTER from the Institutional Ethics
36
Statistical analysis of pre and post intervention data was
37 Committee for studies on the effect of yoga therapy on HT 37
done using GraphPad InStat version 3.06 for Windows
38 and DM. The present study was conducted as a pilot study 38
95, GraphPad Software, San Diego California USA, www.
39 as part of this larger study on the effects of yoga therapy 39
graphpad.com. All data passed normality testing by
40 in patients of HT. 40
Kolmogorov-Smirnov test and hence was analyzed using
41 41
Students t test for paired data. P values less than 0.05 were
42 Twenty two patients of essential HT attending the Yoga OPD
42
accepted as indicating significant differences between pre
43 run by ACYTER were selected for this study by accidental and post intervention data.
43
44 sampling. Patients whose SP was less than 120 mm Hg 44
45 with medication, patients of secondary HT, and those with 45
46 RESULTS 46
history/signs and symptoms/laboratory reports suggestive of
47 nephrologic, neurologic and ophthalmologic complications Results of the pre and post intervention comparisons are 47
48 were excluded from the study. Twelve of the patients given in [Table 1]. All values are given as mean ± SEM. 48
49 were males and 10 were females with an average age of 27 rounds of CNP produced an immediate decrease 49
50 58.14 ± 1.69 (SEM) years. All of the subjects were under in all the measured cardiovascular parameters with 50
51 regular standard medical management for more than five the decrease in HR, SP, PP, MP, RPP and Do P being 51
52 years with antihypertensive medications at JIPMER. Sub statistically significant while the fall in DP missed 52
53 classification of the subjects according to JNC VII[8] revealed statistical significance. Students paired t test showed 53
54 that based on either systolic pressure (SP) or diastolic significant reductions in HR, t (21) = 4.23, P <0.001, SP, 54
International Journal of Yoga Vol. 5 Jul-Dec-2012 109
Bhavanani, et al.: Chandra nadi pranayama on hypertensives
1 Table 1: Immediate effect of chandra nadi pranayama in SP values that were on the higher side despite regular 1
2 on heart rate (HR), systolic pressure (SP), diastolic medication. However we have found in both studies that 2
3 pressure (DP), pulse pressure (PP), mean pressure (MP), DP didn’t change much and this may be attributed to the 3
4 rate-pressure product (RPP) and double product (Do P) 4
fact it was already stabilized within the normal range with
in patients of essential hypertension. B: before and A:
5 after the intervention
medication. 5
6 B A % t value P value
6
7 change The cardiovascular effects in the present study as well as 7
8 HR (beats/ 75.77± 73.45 ± -3.06 4.23 (21) <0.001 our previous one are more pronounced with regard to the 8
9 min) 3.15 3.12 RPP and Do P due to the cumulative benefits occurring as 9
SP (mmHg) 134.68 ± 130.27 ± -3.27 3.61 (21) 0.0016
10 3.17 3.16
a result of reduction in HR as well as BP. RPP and Do P are 10
11 DP (mmHg) 78.77 ± 78.05 ± -0.91 0.74 (21) 0.467 especially important in patient care as they are indirect 11
12 1.74 1.89 indicators of myocardial oxygen consumption and load 12
13 PP (mmHg) 55.91 ± 52.23 ± -6.58 2.95 (21) 0.0076 on the heart, thereby signifying a lowering of strain on 13
2.99 2.56
14 the heart.[10] The RPP also provides a simple measure 14
MP (mmHg) 97.41 ± 95.45 ± -2.01 2.20 (21) 0.0395
15 1.84 2.06
of overall heart rate variability (HRV) in hypertensive 15
16 RPP (units) 101.87 ± 95.58 ± -6.17 5.07 (21) <0.001 patients and is a surrogate marker in situations where 16
17 4.66 4.59 HRV analysis is not available.[11] Hence, the reduction in 17
DoP (units) 73.94 ± 70.35 ± -4.85 4.55 (21) <0.001 RPP in our study implies better autonomic regulation of
18 18
3.56 3.69
19 the heart in hypertensive patients. A previous study from 19
Values are mean ± SEM for 22 subjects. t and P values as obtained from
20 Students t test for paired data. our laboratories reported that pranayama training of three 20
21 months duration modulates ventricular performance by 21
22 increasing parasympathetic activity and simultaneously 22
t (21) = 3.61, P = 0.002, PP t (21) = 2.59, P = 0.0076, MP decreasing sympathetic activity.[12] This may explain
23 23
t (21) = 2.20, P = 0.039, RPP, t (21) = 5. 07, P <0.001, significant decreases in HR and BP observed in the present
24 Do P, t (21) = 4.55, P <0.001.
24
25 study with pronounced effects on the heart. 25
26 26
Further, gender based sub-analysis of our data revealed Our findings are in agreement with those of a previous
27 27
that the male participants evidenced significant reductions report that left UFNB at the rate of 6 BPM lowers HR with
28 in HR, t (11) = 2.48, P = 0.03 and SP, t (11) = 2.97,
28
29 compensatory increase in stroke volume and end diastolic 29
P=0.013 from 73.17 ± 3.78 to 71.25 ± 3.70 beats/min and volume.[4] Another study done on normal volunteers
30 132.75 ± 4.55 to 128.08 ± 4.71 mm HG respectively. The 30
31 reported a significant decrease in SP and MP following 31
decrease in DP from 77.91 ± 3.04 to 75.58 ± 2.99 mm 30 min of exclusive left nostril breathing while the small
32 HG just missed significance t (11) = 2.09, P = 0.06. On 32
reduction in DP in that study also missed significance as
33 the other hand in female participants, only HR decreased 33
in ours.[6] This shows that similar beneficial effects can
34 significantly from 78.90 ± 5.28 to 76.10 ± 5.31 beats/ 34
be obtained in hypertensive patients even after less than
35 min, t (9) = 3.56, P = 0.006 while the decrease in SP 35
5 min of pranayama practice. Interestingly Raghuraj and
36 from 137.00± 4.46 to 132.90± 4.14 mm HG just missed 36
Telles reported a significant increase in HR whereas we
37 significance, t (9) = 2.05, P = 0.07. There was a statistically 37
have found a significant decrease in HR in the present
38 insignificant rise in DP in female participants 79.80 ± 1.33 38
study. They suggested that the fall in SP may have been
39 to 81.00 ± 1.87 mm HG. 39
influenced by changes in cardiac output (CO), peripheral
40 vascular resistance and humoral factors.[6] However the
40
41 DISCUSSION rise in HR in their study doesn’t support the contention
41
42 of changes in CO and if there was change in peripheral 42
43 The immediate decrease in all cardiovascular parameters vascular resistance, it should have been reflected in the DP 43
44 in our patients can be explained by changes in the changes. As the HR reduced significantly in our study, it 44
45 autonomic balance as it has been previously reported is more plausible that the fall is SP is related to CO. They 45
46 that sympathetic activity is lower during left nostril had not used timed breathing rates in their study whereas 46
47 breathing. [5] It has also been reported that exclusive left our subjects were breathing at the rate of 6 BPM and this 47
48 nostril breathing, repeated 4 times a day for a month may have harmonized respiratory and cardiovascular 48
49 reduced sympathetic activity.[7] Meyer rhythms, resulting in changes in HR as well as BP. 49
50 Breathing at the rate of 6 BPM increases vagal modulation 50
51 We have earlier reported that the practice of sukha of sinoatrial (SA) and atrioventricular (AV) nodes[13] and 51
52 pranayama for 5 min at a rate of 6 BPM reduces HR and enhances baroreceptor sensitivity[14] by entraining all RR 52
53 BP in patients of hypertension.[9] In both that study as well interval fluctuations, thereby causing them to merge at the 53
54 as the present study we have found significant reduction rate of respiration and to increase greatly in amplitude. This 54
1 increase in RR interval fluctuations enhances baroreflex of Yoga, New Delhi and JIPMER, Puducherry with funding from 1
2 efficiency and may have contributed towards lowering Department of AYUSH, Ministry of Health and Family Welfare, 2
3 the BP.[15] Increase vagal modulation of SA and AV nodes Government of India. 3
4 along with enhancement of baroreceptor sensitivity may 4
5 be responsible for reduction in HR and subsequent fall in REFERENCES 5
6 SP evidenced in our study.
1. Bhavanani AB, Swarodaya Vigjnan- A Scientific Study of the Nasal Cycle.
6
7 Yoga Mimamsa 2007;39:32-8. 7
8 Interestingly the gender based sub-analysis of our data 2. Deshmukh VD. Limbic autonomic arousal: Its physiological classification 8
9 reveals that our male participants evidenced significant and review of the literature. Clin Electroencephalogr 1991;22:46-60. 9
10 reductions in HR and SP with an insignificant decrease 3. Eccles R. Nasal airflow in health and disease. Acta Otolaryngol 2000;120: 10
580-95.
11 in DP while in female participants only the HR decreased 11
significantly with an insignificant decrease in SP. The 4. Shannahoff-Khalsa DS, Kennedy B. The effects of unilateral forced nostril
12 breathing on the heart. Int J Neurosci 1993;73:47-60.
12
13 statistically insignificant increase in DP in our female 13
5. Mohan SM. Svara (Nostril dominance) and bilateral volar GSR. Indian J
14 participants as opposed to its decrease in our male Physiol Pharmacol 1996;40:58-64. 14
15 participants seems to have influenced the overall result 6. Raghuraj P, Telles S. Immediate effect of specific nostril manipulating 15
16 with regard to DP. Similar differences between genders yoga breathing practices on autonomic and respiratory variables. Appl 16
17 following UFNB have been reported suggesting that Psychophysiol Biofeedback 2008;33:65-75.
17
there may be a nostril laterality affecting the autonomous 7. Telles S, Nagaratna R, Nagendra HR. Breathing through a particular nostril
18 can alter metabolism and autonomic activities. Indian J Physiol Pharmacol
18
nervous system differentially in males and females.[16] The
19 1994;38:133-7. 19
differential effect on BP between genders as evidenced
20 8. Seventh Report of the Joint National Committee on Prevention, Detection, 20
by our study is in agreement with another previous study
21 Evaluation, and Treatment of High Blood Pressure. US Department of Health 21
in normal healthy volunteers that reported significant and Human Services. NIH Publication No. 04-5230. Aug 2004.
22 reduction in HR, SP and DP after 15min of left nostril
22
9. Bhavanani AB, Madanmohan, Zeena S Immediate effect of sukha pranayama
23 breathing in males while the reduction in females was on cardiovascular variables in patients of hypertension. Int J Yoga Therapy
23
24 significant only with regard to HR.[17] The different 2011;21:4-7. 24
25 response of our female participants may also be due to the 10. Madanmohan, Udupa K, Bhavanani AB, Shatapathy CC, Sahai A. Modulation 25
26 fact that most of them were peri and postmenopausal and
of cardiovascular response to exercise by yoga training. Indian J Physiol 26
Pharmacol 2004;48:461-5.
27 this may have influenced their autonomic status. 27
11. Prakash ES, Madanmohan, Sethuraman KR, Narayan SK. Cardiovascular
28 autonomic regulation in subjects with normal blood pressure, high-normal
28
29 It is concluded that CNP is effective in reducing HR and blood pressure and recent-onset hypertension. Clin Exp Pharmacol Physiol 29
30 SP in hypertensive patients on regular standard medical 2005;32:488-94. 30
31 management. To the best of our knowledge, there is no 12. Udupa K, Madanmohan, Bhavanani AB, Vijayalakshmi P, Krishnamurthy N. 31
Effect of pranayam training on cardiac function in normal young volunteers.
32 previous published report on immediate effects of left 32
Indian J Physiol Pharmacol 2003;47:27-33.
33 UFNB in patients of HT and ours is the first to report 13. Prakash ES, Ravindra PN, Madanmohan, Anilkumar R, Balachander J. Effect
33
34 on this beneficial clinical effect. This may be due to a of deep breathing at six breaths per minute on the frequency of premature 34
35 normalization of autonomic cardiovascular rhythms ventricular complexes. Int J Cardiol 2006;111:450-2. 35
36 with increased vagal modulation and/or decreased 14. Pramanik T, Sharma HO, Mishra S, Mishra A, Prajapati R, Singh S. Immediate 36
effect of slow pace bhastrika pranayama on blood pressure and heart rate. J
37 sympathetic activity along with improvement in baroreflex 37
Altern Complement Med 2009;15:293-5.
38 sensitivity. Further studies are required to enable a deeper
15. Joseph CN, Porta C, Casucci G, Casiraghi N, Maffeis M, Rossi M, et al.
38
39 understanding of the mechanisms involved as well as Slow breathing improves arterial baroreflex sensitivity and decreases blood 39
40 determine how long such a BP lowering effect persists. We pressure in essential hypertension. Hypertension 2005;46:714-8. 40
41 recommend that this simple and cost effective technique 16. Dane S, Calişkan E, Karaşen M, Oztaşan N. Effects of unilateral nostril 41
42 be added to the regular management protocol of HT and breathing on blood pressure and heart rate in right-handed healthy subjects. 42
utilized when immediate reduction of BP is required in Int J Neurosci 2002;112:97-102.
43 17. Jain N, Srivastava RD, Singhal A. The effects of right and left nostril breathing
43
44 day-to-day as well as clinical situations. 44
on cardiorespiratory and autonomic parameters. Indian J Physiol Pharmacol
45 2005;49:469-74. 45
46 ACKNOWLEDGEMENTS 46
47 How to cite this article: ???. 47
The authors thank Selvi L Vithiyalakshmi, yoga instructor
48 ACYTER for her assistance during the study. We also thank the
48
49 Director, MDNIY and Director, JIPMER for their support as this Source of Support: Department of AYUSH, Ministry of Health and 49
50 study was possible because ACYTER has been established as a Family Welfare, Government of India, Conflict of Interest: None 50
declared
51 collaborative venture between the Morarji Desai National Institute 51
52 52
53 53
54 54
International Journal of Yoga Vol. 5 Jul-Dec-2012 111
IJOY_41_11R7 1st EP done 17/12
Original Article
1 1
2 2
3
Effect of yoga therapy on reaction time, biochemical 3
4 parameters and wellness score of peri and post‑menopausal 4
5 5
6 diabetic patients 6
7 7
8 Madanmohan, Ananda Balayogi Bhavanani1, G Dayanidy2, Zeena Sanjay3, Ishwar V Basavaraddi4 8
9 Department of Physiology and Program Director, 1Program Co‑ordinator, 2Yoga Instructor, 3Senior Research Fellow, ACYTER, JIPMER, 9
10 Puducherry, 4Director, Morarji Desai National Institute of Yoga, New Delhi 10
11 11
Address for correspondence: Dr. Ananda Balayogi Bhavanani,
12 Program Co‑ordinator, ACYTER, JIPMER, Puducherry ‑ 605 006, India. 12
13 E‑mail: ananda@icyer.com 13
14 14
15 15
16 ABSTRACT 16
17 Background: Yogic practices may aid in the prevention and management of diabetes mellitus (DM) and reduce cardiovascular 17
18 complications in the population. The present study has been undertaken to evaluate the effect of yoga therapy on reaction 18
19 time, biochemical parameters and wellness score of peri and post‑menopausal diabetic patients. 19
20 Materials and Methods: 15 peri and post‑menopausal patients receiving standard medical treatment for type 2 DM were
20
21 recruited and reaction time and biochemical investigations were done before and after a comprehensive yoga therapy program
21
22 comprising of three times a week sessions for six weeks. A post‑intervention, retrospective wellness questionnaire compiled
22
23 by ACYTER was used to evaluate the comparative feelings of the patients after the therapy program.
23
24 24
25 Results: Yoga training reduced auditory reaction time (ART) from right as well as left hand, the decrease being statistically 25
26 significant (P<0.05) for ART from the right hand. There was a significant (P<0.01) decrease in fasting and postprandial 26
27 blood glucose levels as well as low density lipoprotein. The decrease in total cholesterol, triglycerides, and very low density 27
28 lipoprotein and increase in high density lipoprotein was also statistically significant (P<0.05). All the lipid ratios showed desirable 28
29 improvement with a decrease (P<0.01) of TC/HDL and LDL/HDL ratios and increase (P<0.05) in the HDL/LDL ratio. 29
30 Discussion: Shortening of RT implies an improvement in the information processing and reflexes and is the first such report in 30
31 diabetic patients. This has clinical significance and is worth further exploration with wider, well controlled, randomized studies in 31
32 the diabetic population. Changes in blood glucose levels may be due to improved insulin sensitivity, decline in insulin resistance 32
33 and increased sensitivity of the pancreatic b cells to glucose signals. Yoga improved the ‘heart friendly’ status of lipid profile in 33
34 our subjects and as our participants were peri and post‑menopausal, the decrease in cardiovascular risk profile is of greater 34
35 significance. A comprehensive yoga therapy program has the potential to enhance the beneficial effects of standard medical 35
36 management of diabetes mellitus and can be used as an effective complementary or integrative therapy program. 36
37 Key words: Diabetes mellitus; lipid profile; peri‑menopausal; post‑menopausal; reaction time; yoga therapy. 37
38 38
39 39
40 40
41 INTRODUCTION consistent physiological changes and have sound scientific 41
42 basis.[2] Yogic lifestyle modification produces remarkable 42
43 The role of yoga in promoting health and preventing and improvements and can make an appreciable contribution 43
44 managing psychosomatic disorders has been established to primary prevention as well as management of lifestyle 44
45 by numerous scientific studies.[1] Yogic techniques produce diseases.[3] 45
46 46
47 Access this article online It is now recognized that diabetes mellitus (DM) is a 47
48 Quick Response Code lifestyle and psychosomatic disorder in which factors such 48
49 Website: as sedentary habits and physical, emotional and mental 49
www.ijoy.org.in
50 stress play a major role. Modern research has focused on 50
51 psycho‑physiological beneficial effects of yoga as it is more 51
52 DOI: than a mere physical exercise.[4‑8] It has been reported that 52
53 *** even a short lifestyle modification and stress management 53
54 education program based on yoga reduces risk factors for 54
1 cardiovascular disease and DM within a period of 9 days[9] tested before and after the six‑week study period. 1
2 while a systematic review of 32 articles published between 2
3 1980 and 2007 found that yoga interventions are generally Reaction time 3
4 effective in reducing body weight, blood pressure, glucose 4
5 level and high cholesterol.[10] Reaction time (RT)apparatus (Anand Agencies, Pune) was 5
6 used for the study. The instrument has a built‑in 4 digit 6
7 Yogic practices may have a role in prevention and chronoscope with a display accuracy of 1 ms. It features 7
8 management of diabetes and in co‑morbid conditions four stimuli, two response keys and a ready signal. Switch 8
9 like hypertension and dyslipidemia.[7] Long‑term yoga for selecting right or left response key for any stimulus is 9
10 practice is associated with increased insulin sensitivity and provided. Recordings were taken in an air‑conditioned 10
11 attenuation of negative relationship between body weight laboratory 2 h after a light breakfast. To avoid the effect 11
12 or waist circumference and insulin sensitivity.[11] With no of lateralized stimulus, visual and auditory signals were 12
13 appreciable side effects and multiple collateral benefits, given from the front of the subject who was instructed to 13
14 yoga is safe, is simple to learn and can be practiced by even use his right hand first and then left hand while responding 14
15 ill, elderly or disabled individuals.[4] Being safe, simple and to the signal. In the present study, auditory reaction time 15
16 economical therapy, it should be considered as a beneficial (ART) was recorded for auditory beep tone stimulus and 16
17 adjuvant for DM patients.[12] visual reaction time (VRT) for red light stimulus. The 17
18 subjects were instructed to release the response key as 18
19 A comprehensive review by Innes and Vincent[4] found soon as they perceived the stimulus. The signals were 19
20 beneficial changes in several risk indices, including given from the front of the subjects to avoid the effect 20
21 glucose tolerance, insulin sensitivity, lipid profile, of lateralized stimulus and they used their dominant 21
22 anthropometric characteristics, blood pressure, oxidative hand while responding to the signal.[14,15] All subjects 22
23 stress, coagulation profiles, sympathetic activation and were given adequate exposure to the equipment on two 23
24 pulmonary function, as well as improvement in specific different occasions to familiarize them with the procedure 24
25 clinical outcomes. They suggested that yoga may improve of RT measurement. This was done because RT is more 25
26 risk profiles in adults with non insulin dependent (NIDDM) consistent when subjects have had adequate practice.[16] 26
27 and may have promise for the prevention and management RT was obtained with an accuracy of 1 ms. More than ten 27
28 of cardiovascular complications in this population. trials were recorded and mean of three similar observations 28
29 was taken as a single value for statistical analysis. 29
30 Reduced ovarian function after menopause results in 30
31 adverse changes in glucose and insulin metabolism with Biochemical investigations 31
32 derangement of lipoprotein profile that is associated with 32
increased risk of cardiovascular disease.[13] The present Biochemical investigations were done at the Central Lab of
33 the institute where blood was drawn from an antecubital vein
33
34 study has been undertaken to evaluate the effects of a 34
comprehensive six week yoga therapy program on reaction in post‑absorptive state. On the day of the blood collection,
35 subjects were asked to abstain from yoga practice. Fasting
35
36 time, biochemical parameters and wellness score in peri 36
and post‑menopausal female diabetic patients. blood glucose (FBG), 2‑h postprandial blood glucose (PPBG)
37 and lipid profile including total cholesterol (TC), triglyceride
37
38 (TG), high density lipoprotein (HDL), low density lipoprotein
38
39 MATERIALS AND METHODS 39
(LDL) and very low density lipoprotein (VLDL) were
40 The present study has been conducted as part of a larger requisitioned and evaluated before and after the study period. 40
41 study on the effects of yoga therapy on DM that had been
41
42 accorded permission by the Research and Ethics Councils
42
Wellness questionnaire
43 of the institute. 15 female patients aged 36 – 63 years 43
44 (50.40 ± 2.47 SEM) receiving medical treatment for type 2 A post‑intervention, retrospective wellness questionnaire 44
45 DM at JIPMER were recruited for this study by accidental compiled by ACYTER was used to evaluate the comparative 45
46 sampling method and informed consent obtained from feelings of the patients after the therapy program. Five 46
47 them. None of the patients had previously engaged in different responses ranging from ‘worse than before’ up to 47
48 yoga practice. 11 of them were menopausal for more “complete relief/total satisfaction’ were utilized to evaluate 48
49 than a year and 4 were peri‑menopausal. 4 of them had various physical and psychological aspects of the patient’s 49
50 coexisting hypertension, 3 musculoskeletal disorders condition. The questionnaire was finalized in consultation 50
51 and 7 neurological disorders. Patients with history, signs with a 12 member team consisting of 3 eminent medical 51
52 and symptoms and/or laboratory reports suggestive of practitioners, 2 psychologists, 2 yoga experts, 2 eminent 52
53 nephrologic and ophthalmologic complications were yoga therapy consultants, 2 educationalists and one legal 53
54 excluded from the study. The following parameters were anthropologist. 54
International Journal of Yoga Vol. 5 Jan-Jun-2012 11
Madanmohan, et al.: Yoga on peri and post‑menopausal diabetics
1 from 4.36 ± 0.46 to 3.60 ± 0.31, a significant (P=0.005) results of the total overall retrospective wellness scores 1
2 decrease of 22.41% in LDL/HDL ratio from 2.77 ± 0.40 to indicated that 7% attained complete relief and total 2
3 2.15 ± 0.27. There was a significant (P=0.016) increase of satisfaction after the therapy program while 27% were 3
4 19.13% in the HDL/LDL ratio from 0.65 ± 0.21 to 0.77 ± 0.24. much better than before. 42% were better than before while 4
5 23% reported no change in their condition. The condition 5
6 Wellness questionnaire of 1% was worse than before. 6
7 7
8 The post‑intervention overall wellness scores of the 8
DISCUSSION
9 participants are given in Figure 1 and the detailed breakup 9
of % responses to each question is given in Table 4. The In an earlier work, we have reported that diabetic patients
10 10
11 have a longer RT as compared to normal subjects.[14] In the 11
12 present work, we have demonstrated that a comprehensive 12
13 six‑week yoga therapy program produces a significant 13
14 shortening in ART in diabetic patients. To the best of 14
15 our knowledge, this is the first such report. Shortening 15
16 of RT can be explained by increase in sensory‑motor 16
17 conduction velocity and/or faster information processing 17
18 in the central nervous system.[17] This has physiological 18
19 as well as clinical significance as faster RT means better 19
20 performance of sports personnel, precision surgeons and 20
other professionals. Here, it is interesting to note that we
21 21
have previously reported an immediate shortening of RT
22 22
following the practice of nine rounds of mukha bhastrika,
23 23
a bellows type of yoga breathing.[18]
24 24
25 25
26 Fasting as well as post‑prandial blood glucose levels 26
Figure 1: Post‑intervention overall % responses of the participants to the
27 decreased significantly in our subjects following the 27
wellness questionnaire
yoga therapy program. This is consistent with earlier
28 28
Table 4: Post‑intervention % responses of the studies that have reported that yoga training results in a
29 29
participants to retrospective wellness questionnaire reduction in both FBG and PPBG levels and better glycemic
30 30
Worse Same Better Much Complete control.[8,19] The 20.62% reduction in FBG in our subjects
31 than as than better relief/
31
is comparable with the 6.1‑34.4% reduction reported in
32 before before before than totally 32
a review of 25 studies on yoga and diabetes by Innes and
33 before satisfied 33
Vincent.[4] Sahay[7] has reported an improvement in insulin
34 Ability to concentrate ‑ 28.57 50 21.43 ‑ 34
Control of anger/loss ‑ 35.71 28.37 28.57 7.14 sensitivity and decline in insulin resistance in subjects
35 of temper
35
practicing yoga while Manjunatha et al.,[20] reported that the
36 Appetite ‑ 33.33 25 25 16.67 performance of asanas leads to an increased sensitivity of
36
37 Confidence level ‑ 28.57 42.86 21.43 7.14
the b cells of pancreas to glucose signals. It is possible that
37
38 Ease of breathing ‑ 26.67 40 26.67 6.67
a similar mechanism is responsible for the improvements
38
Energy levels ‑ 33.33 33.33 33.33 ‑
39 Enjoyment of life ‑ 20 60 6.67 13.33 in blood sugar levels of our subjects. Increased sympathetic 39
40 Feeling calm and fresh ‑ 33.33 33.33 26.67 6.67 activity, enhanced cardiovascular reactivity and reduced 40
41 Feeling of hopelessness ‑ 40 40 20 ‑
parasympathetic tone have been strongly implicated 41
42 Feeling of loneliness ‑ 6.67 60 33.33 ‑
in the pathogenesis of insulin resistance syndrome, 42
General flexibility ‑ 13.33 53.33 26.67 6.67
43 General mood ‑ 8.33 50 33.33 8.33 atherosclerosis and cardiovascular diseases. Innes and 43
44 General sense of ‑ 14.28 50 28.57 7.14 Vincent[4] have suggested that yoga reduces this risk 44
45 relaxation profile by decreasing activation of the sympatho‑adrenal 45
46 General wellbeing ‑ 7.69 38.46 53 ‑
system and the hypothalamic‑pituitary‑adrenal axis and 46
Joint mobility ‑ 13.33 40 33.33 13.33
47 Nervousness ‑ 28.57 57.14 14.29 ‑ also by promoting a feeling of wellbeing along with direct 47
48 Normality of menstrual ‑ 25 25 ‑ 50 enhancement of parasympathetic activity via vagus nerve. 48
49 cycles They also suggested that yoga provides a positive source of 49
50 Pain levels ‑ 13.33 53.33 26.67 6.67
social support that is a factor associated with reduced risk 50
Performance of ‑ 21.43 42.86 35.71 ‑
51 day‑to‑day activities for cardiovascular diseases. All these factors are applicable 51
52 Sleep quality/duration 13.33 20 26.67 40 ‑ to our study and may explain the positive changes 52
53 Stress levels 9.09 27.27 36.36 27.27 ‑ produced following the adherence to the comprehensive 53
54 Total wellbeing score 1.07 22.80 42.19 26.76 7.13 yoga therapy program. 54
International Journal of Yoga Vol. 5 Jan-Jun-2012 13
Madanmohan, et al.: Yoga on peri and post‑menopausal diabetics
1 The significant decreases in TC, TG, LDL and VLDL It has been reported that a short lifestyle modification 1
2 values coupled with significant increase in HDL in our and stress management educational program leads to 2
3 participants imply an improved lipid profile having good remarkable improvement in the subjective wellbeing 3
4 prognostic value. This decrease of ‘bad’ cholesterol and a scores and can therefore make an appreciable contribution 4
5 concomitant increase in ‘good’ cholesterol has significance to primary prevention as well as management of lifestyle 5
6 when viewed in light of the cardiovascular risk profile of diseases.[3] Majority of our patients reported an improvement 6
7 diabetic patients.[4] It has been previously reported that in appetite, ability to concentrate, control anger, confidence 7
8 hatha yoga exercise and conventional PT exercise may have levels, ease of breathing, energy level, enjoyment of life with 8
9 preventative and protective effects on DM by decreasing calm and fresh feeling [Table 4 and Figure 1]. They also 9
10 oxidative stress and improving antioxidant status. [21] reported a reduced feeling of hopelessness, nervousness 10
11 A similar mechanism may be working in our patients as a and loneliness. They reported improvements in general 11
12 systematic review also found the effects of yoga training flexibility and joint mobility along with better general 12
13 to be more prominent with regard to fasting blood glucose mood, sense of relaxation and wellbeing. Menstrual 13
14 level and lipid profile.[22] Innes and Vincent[4] reported cycles normalized in all four patients who were pre and 14
15 that all 12 studies reviewed by them suggested that yoga peri‑menopausal. There was a decrease in stress levels 15
16 improves lipid profile. Reductions in TC, TG, and LDL, with improved quality and duration of sleep. This is 16
17 VLDL and increase in HDL in our subjects are comparable similar to a recent report that yoga improves psychological 17
18 with the findings of their review. Upon analysis of the outcomes in type 2 diabetes patients with improved well 18
19 different relative cholesterol ratios, it is apparent that being and reduced anxiety.[24] Yoga may be improving 19
the yoga therapy program improved the ‘heart friendly’ mental and emotional components of the personality and
20 20
status of lipid profile in our subjects. Normally the ‘safe’ subjective well being reported by our participants may be
21 21
TC/HDL ratio should be less than 4. This was initially a contributing psycho‑physiological factor in the desirable
22 22
4.36 ± 0.46 in our patients and after the six‑week therapy improvements shown by our patients. This aspect needs
23 23
program decreased by 17.37% to a safe level of 3.60 ± 0.31. further exploration. Interestingly, one participant who didn’t
24 24
A healthy LDL/HDL ratio should be less than 3. Though practice at home reported that there was an increase in her
25 25
the initial pre‑training level in our subjects was a higher medication while the one who practiced every day at home,
26 normal value it also reduced by 22.41% to a lower normal reported that her medication had reduced. Though both had
26
27 value. HDL/LDL ratio should normally be more than 0.3 reported improvements in the well being questionnaire,
27
28 but it is preferable to maintain it above 0.4. This also responses of the one who practiced every day were in the
28
29 increased by 19.13% to a higher normal value implying range of ‘much better’ to ‘total relief’ while responses of the 29
30 better prognosis of cardiovascular health. other one were mainly in the ‘same’ to ‘better’ range. 30
31 31
32 32
Malhotra et al., [8] reported a significant decrease in The potential benefits being contributed by the different
33 waist‑hip ratio and changes in insulin levels, suggesting a practices in our study may be hypothesized as follows.
33
34 positive effect of yoga asanas on glucose utilization and fat Surya namaskar improves metabolic function, helping in
34
35 redistribution in NIDDM. This is applicable in the present utilizing excess glucose while toning up the musculoskeletal 35
36 work as most of the practices used in both studies are the system. Tadasan evokes a sense of stability and balance both 36
37 same or of similar nature. In light of the above findings, physically and mentally while asanas such as parivritta 37
38 our study reiterates the conclusion made by Innes and trikonasan, padahastasan, ardha‑kati‑chakrasan, vakrasan, 38
39 Vincent that yoga may improve risk profiles in adults paschimottanasan, pavanamuktasan, bhujangasan and 39
40 with NIDDM and has promise in preventing and managing dhanurasan by their twisting and compression‑relaxation 40
41 cardiovascular complications in this population.[4] actions may be stimulating intra‑abdominal organs such 41
42 as liver and pancreas thus producing benefits in the 42
43 The findings of an improved lipid profile status is lipid profile. Ardha halasan and viparitakarani may be 43
44 especially important in our study as 11 of the participants harmonizing psycho‑neuro‑endocrine function as seen 44
45 were postmenopausal while the other 4 were pre and in reaction time while chandranadi pranayam may be 45
46 peri‑menopausal. Loss of ovarian function after menopause normalizing autonomic balance. Pranav pranayam, nadi 46
47 results in adverse changes in glucose and insulin metabolism shuddhi and savitri pranayam may contribute toward a 47
48 with derangement of lipid profile that is associated with sense of calmness that enhances inherent healing potentials 48
49 increased risk of cardiovascular disease.[13] It has also been while kayakriya and shavasan create a sense of mind‑body 49
50 reported that heart disease increases 5 times in females who harmony that corrects the psycho‑somatic component of DM. 50
51 have DM and that the ‘female advantage’ over men with regard 51
52 to coronary heart disease is lost after menopause.[23] Hence The main strength of present study is the excellent 52
53 the positive changes in lipid profile in our peri‑menopausal compliance and regularity of the yoga practice by the 53
54 diabetic subjects have great significance. patients both during the directly supervised sessions 54
1 (99.63% attendance) and at home, where all except one subjective well being. Indian J Physiol Pharmacol 2000;44:202‑6. 1
2 patient practiced regularly for an average of 4 days/week 7. Sahay BK. Role of yoga in diabetes. J Assoc Physicians India 2007;55:121‑6. 2
3 and 30‑40 min per day. Hence the all‑round benefits 8. Malhotra V, Singh S, Tandon OP, Sharma SB. The beneficial effect of yoga 3
in diabetes. Nepal Med Coll J 2005;7:145‑7.
4 obtained can be attributed to the dedicated and regular 4
9. Bijlani RL, Vempati RP, Yadav RK, Ray RB, Gupta V, Sharma R, et al. A brief
5 practice of our comprehensive yoga therapy program. As the but comprehensive lifestyle education program based on yoga reduces risk 5
6 participants were peri and post‑menopausal, the decrease factors for cardiovascular disease and diabetes mellitus. J Altern Complement 6
7 in cardiovascular risk profile is of great significance. Med 2005;11:267‑74. 7
8 10. Yang K. A Review of yoga programs for four leading risk factors of chronic 8
diseases. Evid Based Complement Alternat Med 2007;4:487‑91.
9 The main drawback of our study is lack of a control 9
11. Chaya MS, Ramakrishnan G, Shastry S, Kishore RP, Nagendra H,
10 group and the accidental sampling method used. As Nagarathna R, et al. Insulin sensitivity and cardiac autonomic function in 10
11 our participants were also receiving standard hospital young male practitioners of yoga. Natl Med J India 2008;21:217‑21. 11
12 medication, it is difficult to determine the relative effects 12. Jain SC, Uppal A, Bhatnagar SO, Talukdar B. A study of response pattern 12
13 of yoga and medical management. However, as there was of non‑insulin dependent diabetics to yoga therapy. Diabetes Res Clin Pract 13
no change in the medical management protocol that had 1993;19:69‑74.
14 14
already stabilized the clinical status of our patients, we can 13. Igweh JC, Nwagha IU, Okaro JM. The effects of menopause on the serum
15 lipid profile of normal females of South East Nigeria. Niger J Physiol Sci
15
16 reasonably conclude that the additional benefits are due 16
2005;20:48‑53.
17 to the yoga therapy program. It is suggested that further 14. Madanmohan, Thombre DP, Das AK, Subramaniyan N, Chandrasekar S. 17
18 randomized control studies should be done to confirm Reaction time in clinical diabetes mellitus. Indian J Physiol Pharmacol 18
these findings and facilitate a deeper understanding of the 1984;28:311‑4.
19 19
mechanisms underlying such beneficial results. 15. Madanmohan, Udupa K, Bhavanani AB, Vijayalakshmi P, Surendiran A.
20 Effect of slow and fast pranayams on reaction time and cardiorespiratory
20
21 variables. Indian J Physiol Pharmacol 2005;49:313‑8. 21
22 In conclusion, our study shows that a comprehensive 22
16. Sanders AF. Elements of human performance: Reaction processes and
six‑week yoga therapy training program produces
23 attention in human skill. New Jersey , USA: Lawrence Erlbaum Associates; 23
significant improvement in reaction time, blood glucose 1998. p. 21.
24 24
and lipid profile of peri and post‑menopausal diabetes 17. Madanmohan, Thombre DP, Balakumar B, Nambinarayanan TK, Thakur S,
25 Krishnamurthy N, et al. Effect of yoga training on reaction time, respiratory
25
patients. A comprehensive yoga therapy program has the
26 endurance and muscle strength. Indian J Physiol Pharmacol 1992;36:229‑33. 26
potential to enhance the beneficial effects of standard
27 medical management of DM and can be used in an effective 18. Bhavanani AB, Mohan M, Udupa K. Acute effect of mukh bhastrika (yogic 27
28 complementary or integrative therapy program.
bellows type breathing) on reaction time. Indian J Physiol Pharmacol 28
2003;47:297‑300.
29 29
19. Singh S, Malhotra V, Singh KP, Madhu SV, Tandon OP. Role of yoga in
30 modifying certain cardiovascular functions in type 2 diabetic patients. J Assoc
30
ACKNOWLEDGEMENTS
31 Physicians India 2004;52:203‑6. 31
32 The authors wish to thank the Department of AYUSH, Ministry of 20. Manjunatha S, Vempati RP, Ghosh D, Bijlani RL. An investigation into 32
33 Health and Family Welfare, Government of India for establishing the acute and long‑term effects of selected yogic postures on fasting and 33
postprandial glycemia and insulinemia in healthy young subjects. Indian J
34 ACYTER as a collaborative venture between the MDNIY, 34
Physiol Pharmacol 2005;49:319‑24.
35 New Delhi and JIPMER, Puducherry.
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International Journal of Yoga Vol. 5 Jan-Jun-2012 15
Effect of yoga on cardiorespiratory functions.
*Giriwar Singh Gaur, *Madanmohan, **Ananda Balayogi Bhavanani and *Senthil Kumar
Subramanian.
*Department of Physiology, Jawaharlal Institute of Postgraduate Medical Education and Research,
Pondicherry - 605 006.
**Advanced Center for Yoga Training, Education and Research, Jawaharlal Institute of Postgraduate
Medical Education and Research, Pondicherry - 605 006
(Received: 18.01.2013 Revised: 07.04.2013 Accepted: 23.04.2013)
Corresponding Author
Dr. Giriwar Singh Gaur. Email : drgsgaur@yahoo.com Mobile : 09994470395
Abstract
Purpose: Yoga has a sound scientific basis and is an ideal and holistic tool for improving total health of our
masses. To further evaluate the effectiveness of yogic techniques, the present work was planned to study
the effect of yoga training on cardio-respiratory functions of normal young volunteers.
Methods: 15 healthy male (18-20 year) were given 10 week yoga training that included asanas (including
shavasan) and pranayams. Blood pressure, heart rate and respiratory parameters were recorded before
and after 10 week yoga training.
Results: Yoga training produced a significant decrease in resting blood pressure, heart rate and rate-
pressure product, indicating a reduction in load on the heart. This supports the view that yoga has a
cardio-protective role. Yoga training produced a significant increase in respiratory pressures and 40
mmHg endurance indicating that yoga training improves the strength of expiratory as well as inspiratory
muscles and cardio-respiratory endurance. Breath holding times also increased significantly after yoga
training.
Conclusion: The present study has shown that 10 week yoga training improves cardio-respiratory
functions in normal young volunteers.
Key words: Yoga, cardiorespiratory function, MIP, MEP, rate-pressure product.
Introduction To make yoga popular among the masses, it has to be
put on a firm scientific footing. There is evidence that
ABSTRACT
Background: Though neurological benefits of yoga training have been reported, lacunae still exists in understanding
neurophysiological effects of such training. Hence, the present study was conducted to find the effect of yogasanas and
pranayams on neurological and neuromuscular functions in healthy human volunteers and also determined differential effects
of training in asan, pranayama and their combination.
Materials and Methods: Eighty male trainees from Pondicherry Police Training School were randomly divided into asan,
pranayama, and asan-pranayama groups who received a training of 4 days a week for 6 months and a control group.
Electroencephalogram (EEG), nerve conduction (NC), electromyogram (EMG), visual evoked potentials (VEP), and auditory
reaction time (ART) were recorded before and after the study period. NC, EMG, and VEP data were obtained from 28 subjects;
EEG data from 48 subjects; and RT from 67 subjects. Intergroup differences were assessed by AVOVA/Kruskal–Wallis and
intragroup differences by Student’s t-test.
Results and Discussion: Police trainees showed beneficial effects of yoga training, although they were undergoing intensive
police training and the yoga training was relatively less intense. Alpha, theta, and total power of EEG increased as a result of
asan training. A shortening of visual reaction time and a decrease in red-green discriminatory reaction time signifies an improved
and faster processing of visual input. They also showed a decrease in resting EMG voltage, signifying better muscular relaxation
following pranayama training. Beta, theta and total power of EEG increased. ART and red-green discriminatory reaction times
decreased in the trainees, signifying a more alert state as well as improved central neural processing. A combination of asan
and pranayama training for 6 months produced an improvement in motor and sensory nerve conduction. Total power of EEG,
alpha and theta power as well as delta % increased, while reaction time decreased signifying an alert and yet relaxed state
of the neuromuscular system.
Summary and Conclusion: The present study has shown that 6 months training in asan, pranayama as well as their combination
is effective in improving physiological functions of police trainees. They showed beneficial effects of yoga training, although
they were undergoing intensive police training and the yoga training was relatively less intense. Hence, we recommend that
yoga training be introduced in police training curricula.
Key words: Asan-pranayama; neurophysiology; police trainees; yoga training.
natural remedies amongst the general public as well as public, we planned to undertake a systematic study on the
health professionals. effect of different yogic techniques on neurophysiological
functions.
Numerous scientific studies from Jawaharlal Institute of
Postgraduate Medical Education and Research (JIPMER) and The aims and objectives of the present study were:
other laboratories all over the world have shown that yoga 1. To study the effect of yogasanas and pranayamas on
has beneficial effect on our physiological and psychological neurological and neuromuscular, functions in healthy
functions.[1-5] There is evidence that pranayama training human volunteers.
produces deep psychosomatic relaxation and improvement 2. To determine the differential effects of training in asan,
of cardiorespiratory efficiency.[6,7] This improvement could pranayama and their combination.
be either peripheral (heart and lung physiology) or central
(brain regulation of these functions by autonomic nervous MATERIALS AND METHODS
system). Raghuraj et al.[8] have found that practice of
nadishuddhi pranayama results in alteration of autonomic Subjects
balance towards the parasympathetic side whereas bellows
Eighty male trainees aged 24.82 ± 3.20 (SD) of Pondicherry
type pranayama like kapalabhati increases the sympathetic
Police in the Police Training School, Indra Nagar,
activity. Ramamurthi[9] has suggested that yoga training might
Pondicherry were recruited for the present study. Their
help to achieve voluntary control over medullary autonomic
height, weight, and BMI were 1.72 ± 1.16 m, 67.18 ± 6.17 kg,
centers to achieve supernormal functions. The neurological
and 23.06 ± 1.97 units, respectively. The institutional ethics
benefits of yoga have interested scientists all over the world
committee approved the study protocol. All the subjects
and studies have reported beneficial effects in both peripheral
gave informed consent. Exclusion Criteria: (i) Previous
nerve function as well as central neuronal processing.[10-14]
experience of yoga training. (ii) History of major medical
illness in the past, for example, tuberculosis, hypertension,
Modern life is full of stress and stress-related disorders are diabetes mellitus, bronchial asthma, etc. (iii) History of
rampant in today’s world. The very existence of mankind is major surgery in the recent past. (iv) Color blindness.
threatened by new epidemics of stress-related disorders that
disrupt human life. Yoga is the panacea for modern stress Training
epidemics and has been demonstrated to be an answer to
stress and stress-related disorders.[15] The yogic lifestyle, Subjects were randomly divided into the following groups:
yogic diet, yogic attitudes, and various yogic practices help Group I (asan group): The subjects were taught the
man to strengthen his body, mind, and develop positive following yogasanas for two weeks under the guidance of
health. Yoga enables us to withstand stress by normalizing a qualified yoga teacher: Talasana, utkatasana, trikonasana,
the perception of stress, optimizing the reaction to it, and ardha-matsyendrasana, bakasana, pavanamuktasana,
by effectively releasing the pent-up stress through various navasana, noukasana, matsyasana, pashchimottanasana,
yogic techniques. Yoga has various facets and the main halasana, bhujangasana, shalabhasana, sarvangasana and
techniques that are useful for modern man are hatha shavasana.[16,17]
yogasanas, pranayamas and meditation. These are most
effective when performed consciously and with awareness. Group II (pranayama group): The subjects were trained to
perform the following pranayamas: Vibhag pranayama,
Yogasanas help to develop strength, flexibility, willpower, mukh bhastrika, mahat-yoga pranayama, nadi shuddhi
good health, and stability; and when practiced as a whole and savitri pranayama. After 2 weeks of training, they
with the other limbs of yoga, they give the practitioner a practised the same under supervision for an hour daily
‘stable and unified strong personality’. Yoga pranayamas 4 days a week, for a total duration of 6 months.[16,17]
help us to control our breath and through this breath
control to attain the mental poise or samatvam (Bhagavad Group III (asan-pranayama group): The subjects were
Gita). Regulated slow, deep, and rhythmic breathing is taught a combination of all the practices that were taught
ideal for controlling stress and in overcoming emotional to group I and group II.
hang-ups. However, to the best of our knowledge, there is
no systematic study quantifying modulation of stress and Group IV (control group): The subjects of this group did
related neurophysiological functions with the practice of not receive any yoga training. They were asked to continue
yoga for 6 months. Also, there are still many lacunae in their regular activities throughout the period of the study.
our understanding of the neurophysiological basis of yogic
techniques and the mechanisms of their action. To shed Parameters
more light on these phenomena as well as to put yoga on a
firm scientific pedestal and popularize it among the general Two or three days before actual recordings, the subjects
were familiarized with the laboratory environment and wrapped around the wrist. Distal latency was recorded
their anthropometric measurements were taken. On the day by stimulating median nerve, 8 cm proximal to the active
of the test, subjects reported at the laboratory 2 h after a electrode located between the palmaris longus and flexor
light breakfast. The laboratory temperature was maintained carpi radialis tendon. Proximal latency was recorded by
at 27 ± 1°C. Subjects refrained from smoking, alcohol, and stimulating the median nerve at elbow, medial to the
caffeinated drinks on the morning of the test. None of them brachial artery. Distance between the two stimulating
were taking any medication at the time of the testing. cathodes was measured and the conduction velocity
1. Electroencephalogram (EEG) calculated by dividing this distance by the difference
2. Electrophysiological parameters: between proximal and distal latencies.
i. Nerve conduction (NC)
ii. Electromyography (EMG) Median nerve sensory conduction: The active and
iii. Visual evoked potentials (VEP) reference electrodes were placed 4 cm apart over the
3. Simple and choice reaction time (RT): middle finger of the dominant hand and the ground was
i. Auditory reaction time (ART) placed over the palmar aspect at wrist. The distal and
ii. Visual reaction time (VRT). proximal latencies were recorded by stimulating the
median nerve 14 cm proximal to the active electrode at
Due to the time consuming nature of the neurophysiological wrist and near brachial artery at elbow, respectively; and
testing, tight schedule of the labs that also cater to hospital the velocity was calculated by measuring the distance
patients, and the inability of the subjects to come more than between them.
twice, the actual number of subjects varied in the different
parameters. NC, EMG, and VEP data were obtained from
Electromyography: The surface EMG from frontalis muscle
28 subjects; EEG data from 48 subjects; and RT parameters
of the forehead and biceps of the dominant hand were
from 67 subjects. These parameters were recorded in all
studied. To evaluate the muscle relaxation and the muscle
the four groups at the beginning of the study and again at
strength, two surface electrodes were fixed on the muscle
the end of 6 month study period.
of the subject. EMG was recorded after 5 min supine rest
and during maximal voluntary contraction of the muscle.
Electroencephalogram The maximum amplitude of the raw EMG was determined.
Surface electrodes were fixed using an electrode cap on Mean values of the amplitude of the compound motor
the scalp of the subject according to 10-20 international action potential (CMAP) were compared before and after
electrode placement system. EEG recording was acquired yoga training.
continuously for 10 min (5 min eyes open followed by 5 min
eyes closed) using BIOPAC MP 100 hardware (BIOPAC Inc., Visual evoked potential (VEP): The visual evoked potential
USA). The spectral analysis of EEG of the right occipital study was performed according to the method adopted
area was performed using a Fast Fourier Transform (FFT) by Aminoff.[18] The recording electrode was placed at Oz
algorithm of the artifact-free epoch and the power spectra of as per the 10-20 international system of EEG electrode
alpha, beta, theta and delta waves were analyzed using the placement. The reference electrode was placed at Fpz and
BIOPAC AcqKnowledge 3.7.1 software (BIOPAC Inc., USA) the ground electrode at the back of right ear. The pattern
and a Microsoft Windows-based PC. Spectral power was reversal visual stimulus was given from a monitor kept
obtained by integrating the power spectrum from 8-15 Hz 1.2 m away from the subject. P100 latency was recorded
(alpha), 14-30 Hz (beta), 4-7 Hz (theta) and 1-3.5 Hz (delta) by giving the stimuli at a rate of 1 Hz, 128 averaging and
and the percentage of the respective wave in relation to the two trials were done for each eye.
total power was calculated.
Reaction time
Electrophysiologic studies
ART and VRT were measured on a digitalized reaction time
All electrophysiologic studies were done using EP–EMG apparatus (Anand Agencies, Pune, India) by instructing
Medelec Sapphire system (Sapphire II, Medelec, UK). The the subject to lift his finger from the key in response to a
methods followed were those recommended by Aminoff.[18] sound or light stimulus. The visual and auditory signals
were given from the front of the subject who was instructed
Median nerve motor conduction: The method adopted to use his dominant hand while responding to the signal.
was that of Johnson.[19] Active recording electrode was The subject’s response was obtained from the electronic
placed on thenar eminence of the dominant hand at the readings. Red and green discrimination time recordings
midpoint between metacarpophalangeal joint of thumb were performed by asking the subject to release the key
and midpoint of distal crease. Reference electrode was related to the respective color. At least ten trials were
placed distally on thumb and ground electrode was recorded for each measurement and mean of three similar
observations was taken as a single value for statistical intergroup comparison, post-training EMG amplitude of
analysis. All subjects were previously assessed for colour resting frontalis muscle in asan-pranayama group was
blindness and none failed the test. significantly (P < 0.05) lower than corresponding value of
asan group. There was no change in latency, but amplitude
Analysis of data showed a decrease in all the three yoga groups and this was
significant (P < 0.05) in asan-pranayama group [Table 4].
In all the groups, the above mentioned parameters were P100 increased significantly (P < 0.01) on the left side in
measured at the beginning and again at the end of the 6 the asan group. There was a post-training decrease in RT
months study period. The data was analyzed using paired in all the yoga groups [Table 5] and this was significant
t-test to compare the pre- and post-training values of each for VRT in asan group, ART in pranayama group, and VRT
group. Comparisons between groups were made by one- as well as ART in the asan-pranayama group (P < 0.05).
way analysis of variance (ANOVA) followed by Tukey’s
test. When data were non-homogeneously distributed,
DISCUSSION
Kruskal–Wallis test followed by Dunn’s test were used.
A two-tailed P < 0.05 was considered significant. Electroencephalogram
In the eyes open EEG, there was an increase in the
RESULTS
total integral (power) of all the groups [Table 1]. In the
The results are given in Tables 1-5. There was increase asan-pranayama group, the increase in the alpha and
in the total integral (power) of all the groups in both eyes theta integral was statistically significant (P < 0.05).
open and eyes closed EEG [Tables 1 and 2]. On intergroup On intergroup comparison, delta % was significantly
comparison, delta % was significantly (P < 0.05) higher (P < 0.05) higher in the asan-pranayama as compared
in the asan-pranayama as compared to the pranayama to the pranayama group. During the eyes closed EEG
group. Alpha and theta integrals increased in all the three recordings, the training-induced increase in total power
yoga groups, and this was significant (P < 0.05) for alpha was more pronounced and statistically significant
integral in asan and asan-pranayama groups, and theta [Table 2]. Pranayama training-induced increase in total
integral in pranayama and asan-pranayama groups. Post- power was highly significant (P < 0.001) when compared
training theta integral of asan and pranayama groups was to control group. There was an increase in alpha and
significantly (P < 0.05) higher than the control group. The theta integrals in all the three yoga groups, which was
standardized distal motor latency of median nerve reduced statistically significant (P < 0.05) for alpha integral in
significantly (P < 0.05) in asan and asan-pranayama asan and asan-pranayama groups and theta integral in
group, though the standardized distal latency of median pranayama and asan-pranayama groups. The post-training
nerve decreased in all the yoga groups [Table 3], it was theta integral of the asan and pranayama groups was
statistically insignificant. The resting EMG of frontalis significantly (P < 0.05) higher as compared to the control
muscle decreased in all the yoga groups [Table 3] and group. The alpha and delta waves signify synchronization
this was significant (P < 0.01) in pranayama group. On of brain potentials. Yoga practice is known to relax the
Table 1: Eyes open EEG recording of Pondicherry police trainees before and after training
Asan (N=14) Pranayama (N=15) Asan‑pranayama (N=11) Control (N=8)
B A B A B A B A
Total 0.0036±0.0020 0.0064±0.0052 0.0051±0.0030 0.0068±0.0041 0.0016±0.0008 0.0084±0.0069 0.0018±0.0012 0.0040±0.0059
integral
Beta 0.0005±0.0003 0.0009±0.0010 0.0008±0.0007 0.0014±0.0013* 0.0003±0.0002 0.0005±0.0002 0.0002±0.0001 0.0003±0.0002
integral
Beta % 14.70±4.68 11.62±6.63 15.39±7.59 22.03±15.59 19.40±14.12 9.93±6.27* 15.76±11.35 13.01±4.70
Alpha 0.0012±0.0009 0.0018±0.0017 0.0014±0.0010 0.0020±0.0017 0.0004±0.0003 0.0015±0.0014* 0.0003±0.0002 0.0007±0.0008
integral
Alpha 31.08±13.12 28.96±16.86* 27.43±15.97 31.18±18.17 25.98±14.88 22.83±13.33 16.57±4.10 24.42±17.15
%
Theta 0.0006±0.0005 0.0015±0.0020 0.0009±0.0004 0.0008±0.0005 0.0003±0.0002 0.0013±0.0012* 0.0003±0.0002 0.0006±0.0007
integral
Theta 16.48±5.69 22.10±10.77 18.18±6.72 13.85±7.10 17.76±5.23 15.48±6.71 16.94±8.21 16.91±5.18
%
Delta 0.0013±0.0006 0.0022±0.0018 0.0021±0.0013 0.0023±0.0031 0.0006±0.0004 0.0051±0.0056 0.0010±0.0008 0.0023±0.0043
integral
Delta 37.74±12.21 37.32±18.23 38.99±13.14 31.40±17.35 36.85±13.91 51.76±15.76*♦ 50.73±15.98 45.66±15.72
%
Values are expressed as mean±SD. EEG: Electroencephalogram; *P<0.05 by paired t‑test; ♦P=0.025 between groups for delta % by ANOVA with P<0.05 for
pranayama vs asan‑pranayama by Tukey’s test, P>0.05 for all other comparisons
Table 2: Eyes closed EEG recording of Pondicherry police trainees before and after training
Asan (N=14) Pranayama (N=15) Asan‑pranayama (N=11) Control (N=8)
B A B A B A B A
Total 0.0048±0.0038 0.0083±0.0046* 0.0050±0.0056 0.0132±0.0099**♦ 0.0023±0.0012 0.0078±0.0056* 0.0019±0.0014 0.0032±0.0020
integral
Beta 0.0006±0.0005 0.0010±0.0009 0.0005±0.0005 0.0016±0.0012*♦ 0.0004±0.0004 0.0005±0.0003 0.0002±0.0002 0.0003±0.0002
integral
Beta % 12.00±3.72 10.87±7.15 14.11±8.15 15.54±11.18 20.00±14.94 9.88±6.84** 10.82±8.60 10.49±5.09
Alpha 0.0021±0.0022 0.0030±0.0026* 0.0016±0.0023 0.0066±0.0081 0.0006±0.0004 0.0017±0.0015* 0.0006±0.0007 0.0013±0.0014
integral
Alpha 35.38±17.96 32.59±17.28 33.56±13.73 38.20±24.41 27.76±17.63 27.00±16.00 30.26±21.32 40.79±22.94
%
Theta 0.0008±0.0006 0.0017±0.0013♦ 0.0011±0.0014 0.0017±0.0013*♦ 0.0004±0.0003 0.0013±0.0011* 0.0003±0.0002 0.0005±0.0003
integral
Theta 17.28±5.23 21.43±10.35 20.43±6.49 15.77±10.45 19.03±5.21 16.02±4.36 17.23±10.92 15.59±6.66
%
Delta 0.0014±0.0010 0.0026±0.0019 0.0017±0.0024 0.0032±0.0033 0.0008±0.0007 0.0042±0.0038 0.0009±0.0010 0.0011±0.0010
integral
Delta 35.34±15.35 35.11±18.63 31.91±10.86 30.49±17.67 33.21±11.31 47.09±19.92 41.70±21.05 33.12±18.69
%
Values are expressed as mean±SD. EEG: Electroencephalogram; *P<0.05; **P<0.01 by paired t‑test; ♦P<0.01 by Kruskal–Wallis test between groups with P<0.01
for pranayama vs control and asan vs control by Dunn’s test
Table 3: Latency, amplitude and velocity of motor and sensory conduction in median nerve (of dominant hand) and
resting EMG of right frontalis muscle in Pondicherry police trainees (Group II) before and after training
Asan (N=7) Pranayama (N=8) Asan‑pranayama (N=8) Control (N=5)
B A B A B A B A
Motor conduction
Lat (ms) 4.26±0.73 4.06±0.61* 3.96±0.34 3.81±0.32 3.96±0.15 3.72±0.22*** 3.87±0.47 3.68±0.30
Amp (mV) 8.83±3.64 8.87±3.00 9.06±1.50 9.21±1.85 10.41±2.36 9.60±2.72 10.02±1.87 9.84±1.72
V (m/s) 53.41±10.58 53.34±11.18 57.76±1.92 56.76±2.56 58.18±3.74 56.81±2.30 57.56±2.60 55.76±3.95
Sensory conduction
Lat (ms) 3.79±0.45 3.59±0.64 3.50±0.31 3.23±0.13 3.42±0.18 3.11±0.43 3.28±0.36 3.20±0.17
Amp (V) 53.12±26.26 46.20±20.77 57.21±19.85 49.16±8.79 54.69±14.39 33.78±8.50** 46.56±10.55 51.52±8.74*♦
V (m/s) 54.50±3.22 59.08±4.27 57.60±2.20 55.68±3.68 57.41±2.53 56.44±3.36 58.80±2.09 58.24±1.87
EMG (V) 19.29±5.35 13.29±7.96 25.00±5.98 12.50±4.63** 21.25±4.43 15.94±6.81 16.00±4.18 16.00±5.82
Values are expressed as mean±SD. *P<0.05; **P<0.01; ***P<0.001 by paired t‑test. ♦P=0.03 by ANOVA between groups with P<0.05 for asan vs control by
Tukey’s test
Table 4: Latency, P100 and amplitude of visual evoked potential of Pondicherry police trainees (Group II) before and
after training
Asan (N=7) Pranayama (N=8) Asan‑pranayama (N=8) Control (N=5)
B A B A B A B A
Lat (ms)
Left 72.71±3.19 72.94±1.84 72.55±3.06 73.87±1.31 75.30±2.78 74.10±4.14 73.68±1.42 74.60±5.32
Right 73.06±3.18 74.54±4.06 73.70±1.92 77.60±8.96 73.47±3.98 75.45±4.80 73.56±1.44 73.35±3.15
P100
Left 98.37±2.28 99.57±1.76** 99.53±3.41 99.27±3.23 97.70±3.44 98.05±3.33 97.68±5.09 97.72±6.78
Right 100.51±4.09 97.49±2.88 99.03±2.97 99.47±2.59 98.37±2.95 98.20±3.62 97.48±2.15 97.36±3.99
Amp (V)
Left 7.24±2.72 6.51±1.98 8.36±3.37 7.01±2.57 6.42±1.83 4.93±1.90* 6.23±1.13 6.64±2.04
Right 8.15±2.02 6.42±1.75 6.54±3.09 6.22±2.34 7.07±2.80 5.27±2.49 6.62±1.34 4.98±2.32
Values are expressed as mean±SD. *P<0.05; **P<0.01 by paired t‑test
mind, decrease sympathetic activity, and synchronize these practices bring about such changes through strong
waves. Stancak et al.[20] has reported a relative increase of stimulation of somatic and splanchnic receptors.[21] The
slower EEG frequencies and subjective relaxation resulting pranayama training seems to be more effective in this
after pranayama. Previous studies have demonstrated EEG regard and this may be due to a prolonged and residual
changes around somatosensory and parietal areas of the neuromuscular effect influencing the RT. It has also
cerebral cortex, suggesting an affective arousal following been previously suggested that forceful expirations in
agnisara, nauli, and bhastrika; and it was suggested that pranayama may be altering afferent inputs from abdominal
Table 5: Visual and auditory simple and discrimination reaction times of Pondicherry police trainees before and after
training
Asan (N=16) Pranayama (N=16) Asan‑pranayama (N=19) Control (N=16)
B A B A B A B A
Simple RT
VRT 231.23±39.13 205.29±34.85* 203.72±29.02 200.09±27.10 219.28±19.28 207.46±25.86* 222.82±29.83 214.68±24.16
ART 179.14±31.89 168.70±32.49 178.82±28.15 162.26±21.24 * 173.44±19.67 164.45±16.13* 176.69±20.34 169.54±23.75
Discrimination RT
Red 379.75±83.95 312.58±68.49** 340.13±51.53 301.56±73.27 * 360.38±90.10 352.43±83.53 300.08±62.07 369.10±91.00*
Green 415.63±105.05 317.56±73.13** 376.44±85.29 306.00±66.26**♦ 382.78±81.77 345.05±80.06 323.08±56.81 384.75±72.24*
Values are expressed as mean±SD. *P<0.05, **P<0.01 by paired ‘t’ test, ♦P=0.02 by ANOVA with P<0.05 for pranayama vs. control by Tukey’s test
and thoracic regions which in turn modulates activity at muscle cells following exercise and this may be one of
ascending reticular activating system and thalamocortical the mechanisms behind improvements occurring in our
levels.[14] human subjects too. The lack of any major intergroup
differences may be attributed to the fact that our control
Motor conduction group was also participating in rigorous police training
that involves regular exercise.
The standardized distal motor latency of median nerve
reduced significantly (P < 0.05) in asan group at the end Electromyography
of 6 months training period [Table 3]. In asan-pranayama
group also, training produced a significant (P < 0.001) The resting EMG of frontalis muscle decreased in
reduction in standardized distal motor latency of median all three yoga groups [Table 3]. This decrease was
nerve. The amplitude of CMAP and conduction velocity statistically significant (P < 0.01) in pranayama group.
of median nerve did not change significantly after yoga On intergroup comparison by ANOVA, the post-training
training in any of the three yoga groups. The decreased EMG amplitude of the resting frontalis muscle in the
motor latency following yoga training can be attributed asan-pranayama group was found to be significantly
to either an increase in conduction velocity or facilitation (P < 0.05) lower than the corresponding value of the asan
of neuromuscular transmission. Since there was no group. The decrease in resting EMG amplitude can be
significant change in conduction velocity in our subjects, explained on the basis of the common observation that
it can be presumed that the decrease in latency is due to yoga practice produces psychosomatic relaxation. This
improved neuromuscular transmission. is consistent with the observation of Blumenstein et al.[25]
that relaxation techniques lead to a decrease in frontalis
Sensory conduction EMG amplitude. The maximum EMG during voluntary
muscular contraction did not change significantly in
Standardized distal latency of median nerve decreased any of the three yoga groups after training. This can be
in all the three yoga groups [Table 3]. However, this explained on the basis of the fact that maximum EMG
decrease was statistically insignificant. There was during voluntary muscular contraction is proportional to
no significant change in sensory conduction velocity the functional muscle mass and 6 months of yoga training
of the median nerve in any of the yoga groups. The of moderate intensity did not increase muscle mass in our
decreased standardized distal sensory latency can be subjects. In this context it is important to remember that
attributed to facilitated neuromuscular transmission our subjects were also undergoing police training which
following yoga training. This is an interesting finding was quite intense.
and needs further investigation. It has been reported that
short-term exercise stimulates endothelium-dependent Visual evoked potential
vasodilatation and this may be one of the mechanisms
by which nerve conduction is improving in our subjects. There was no change in latency, but amplitude showed
Gustaffson et al.[22] have proposed that higher vascular a decrease in all three yoga groups and this decrease was
endothelial growth factor expression during short-term significant (P < 0.05) in the asan-pranayama group [Table 4].
exercise may play a role in increasing the endoneurial P100 increased significantly (P < 0.01) on the left side in
blood flow. Terjung et al.[23] have reported improvements the asan group. There was no change in P100 in the other
in abnormal perfusion and plasma viscosity as well as groups. However, as VEP amplitude may be influenced by
the facilitation of oxygen delivery by exercise. During a number of variables,[18] it cannot be commented upon.
exercise, blood vessels are exposed to repeated episodes
of hyperemia and this stimulates increases in nitric Reaction time studies
oxide release that augments vasodilatation. Kjeldsen
et al.[24] have reported increases in Na/K-ATPase in rat The effect of yoga training on RT is given in Table 5. The
baseline values of VRT as well as ART were comparable in being into a better one while also modifying the above-
all the four groups. In all the groups, ART was shorter than mentioned neurophysiological functions beneficially.
VRT and this is consistent with our earlier findings.[11] Yoga
training produced a decrease in RT in all the three groups. The main limitation of our study is our inability to do all
This decrease was statistically significant for VRT in asan the electrophysiological tests in all the participants due
group, ART in pranayama group and VRT as well as ART in to the time consuming nature of the electrophysiological
the asan-pranayama group (P < 0.05). In the control group, testing, tight schedule of our labs that also cater to hospital
there was no significant change in VRT or ART. Red-green patients, and the inability of our subjects to come to the lab
discrimination RT decreased in all the three yoga groups after on more than two occasions (pre- and post-testing). The fact
the 6-month training period. This decrease was statistically that our subjects were simultaneously undergoing rigorous
significant for red-green discrimination RT in the asan group police training has compounded the neurophysiological
(P < 0.001), red discrimination RT for pranayama group changes as evidenced in the control group as well as the
(P < 0.05), and green discrimination RT in the pranayama three yoga groups. It is suggested that further detailed
group (P < 0.001). In contrast to the yoga group, there was
studies be done on a larger population to confirm these
a significant (P < 0.05) increase in red as well as green
findings and facilitate a deeper understanding of the
discrimination RT in the control group. A decrease in RT
mechanisms underlying such neurophysiological changes.
indicates an improved sensorimotor performance and an
enhanced processing ability of the central nervous system
(CNS). This indicates (i) greater alertness and faster rate SUMMARY AND CONCLUSION
of information processing and, (ii) improved ability to
Police trainees showed beneficial effects of yoga training,
concentrate and less distractibility.[11,14] Yoga is also known
although they were undergoing intensive police training
to decrease mental fatigability and increase performance
and the yoga training was relatively less intense. Alpha,
quotient.[26] Decrease in RT signifies an improvement
theta and total power of EEG increased as a result of
in central neuronal processing ability and this may be
asan training. A shortening of visual reaction time and a
attributed to greater arousal and faster rate of information
decrease in red-green discriminatory reaction time signifies
processing along with improved concentration. RT is related
an improved and faster processing of visual input. They
to the level of arousal and it has been reported that RT is
also showed a decrease in resting EMG voltage signifying
fastest with an intermediate level of arousal and deteriorates
better muscular relaxation following pranayama training.
when subjects are either too relaxed or too tensed.[27] Exercise
has been shown to improve RT and it has been reported that Beta, theta, and total power of EEG increased; while ART
moderate muscular tension shortened pre-contraction RT and red-green discriminatory reaction times decreased
and that isometric contraction allows the brain to work in the trainees, signifying a more alert state as well as
faster.[28-30] With the above in mind, we can attribute the improved central neural processing. A combination of
faster reactivity of our subjects following yoga training to an asan and pranayama training for 6 months produced an
intermediate level of arousal brought about by a conscious improvement in motor and sensory nerve conduction. Total
synchronization of dynamic muscular movements with power of EEG, alpha, and theta power as well as delta %
slow, regular, and deep breathing. The present study increased while reaction time decreased; signifying an
confirms that yoga training leads to a significant reduction in alert and yet relaxed state of the neuromuscular system.
visual, auditory as well as discriminatory RT. Measurement
of RT, which is an indirect index of the processing ability The present study has shown that 6 months training in
of CNS is simple to perform and requires inexpensive asan, pranayama as well as their combination is effective
apparatus. Hence, RT can be used as a simple, quantitative, in improving physiological functions of police trainees
objective, and non-invasive method for monitoring the who showed beneficial effects of yoga training, although
beneficial effects of yoga training. they were undergoing intensive police training and the
yoga training was relatively less intense. Hence, we
As Ramamurthi[9] suggested in his review, yogic control of recommend that yoga training be introduced in police
sub-cortical networks between voluntary (cerebral cortex) training curricula.
and involuntary (medullary centers) areas of brain may
induce special functions (siddhis) that cannot be quantified ACKNOWLEDGMENT
or explained within the parameters of present-day science.
However, through efforts such as ours, we may be able to The authors thank Central Council for Research in Yoga and
study and report on some apparent effects resulting from Naturopathy (CCRYN), Ministry of Health and Family Welfare,
training in asan and pranayamaa in normal subjects for Government of India, New Delhi for funding this research
a limited time using non-invasive laboratory techniques. project for which Dr. Madanmohan was chief investigator
Hence, we conclude by reiterating that even a limited span while Dr. Gopal Krushna Pal and Dr. N. Krishnamurthy were
of yogic training can transform the personality of a human co-investigators. Dr. Ananda Balayogi Bhavanani was Senior
Research Fellow (SRF) of the project while Dr. Kaviraja Udupa latency evoked potentials during yogic consciously regulated breathing and
was Junior Resident in the Department of Physiology. The alternative states of the mind. Int J Psychophysiol 1993;14:189-98.
14. Bhavanani AB, Ramanathan M, Harichandrakumar KT. Immediate effect of
authors thank Mr. G. Kumaran, Yoga Instructor for assisting
mukha bhastrika (a bellows type pranayama) on reaction time in mentally
in the yoga training and Mrs. Bharati Balakumar and Miss challenged adolescents. Indian J Physiol Pharmacol 2012;56:174-80.
R. Lalithambiga for their technical assistance. We also thank 15. Sharma R, Gupta N, Bijlani RL. Effect of yoga based lifestyle intervention
Dr. Zeena Sanjay, SRF, ACYTER for her help in preparing the on subjective well-being. Indian J Physiol Pharmacol 2008;52:123-31.
final manuscript. 16. Gitananda Swami. Yoga: Step-by-Step. Pondicherry: Satya Press; 1981.
17. Yoga: Asanas, Pranayama, Mudras, Kriyas. Chennai: Vivekananda Kendra
Prakashan Trust; 2002.
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Source of Support: Nil, Conflict of Interest: None declared
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Yogic practices may aid in the prevention and management of Hypertension (HT) and reduce cardiovascular
complications in the population. The present study was undertaken to evaluate the effects of a comprehensive eight week
yoga therapy programme on anthropometric, cardiovascular, biochemical parameters and wellness scores in patients of
essential HT. 15 patients receiving standard medical treatment for essential HT were recruited and anthropometric,
cardiovascular and biochemical investigations were done before and after a comprehensive yoga therapy programme
comprising of three times a week sessions for 8 weeks. A post intervention, retrospective wellness questionnaire was used to
evaluate the comparative feelings of the patients after the therapy programme. There was a statistically significant decrease
in weight, BMI and all resting cardiovascular parameters such as heart rate and blood pressure indices. Total cholesterol
(TC), triglyceride (TG), low density (LDL) and very low density (VLDL) lipoproteins reduced significantly while high
density (HDL) lipoprotein increased significantly. All the cholesterol based ratios such as TC/HDL, LDL/HDL and showed
healthy improvements. Post intervention overall wellness scores of the participants indicated that 9% attained complete
relief and total satisfaction after the therapy programme while 29% were much better than before. 36% were better than
before while 25% had no change in their condition. The main strength of the present study is excellent compliance and
regularity of yoga practice by our participants both during directly supervised sessions and at home. Very few yoga studies
have reported such excellent compliance and hence our study stands out as a special case. Hence, the all round benefits
obtained in our study can be attributed to the dedicated and regular practice of the comprehensive yoga therapy programme
that reports a significant improvement in anthropometric and cardiovascular parameters coupled with healthy lipid profile
changes in patients of essential HT. It is concluded that a comprehensive yoga therapy programme has potential to enhance
the beneficial effects of standard medical management of essential HT and can be used as an effective complementary or
integrative therapy programme.
IPC Int. Cl.8: A01D 14/01, A01D 14/06, A61H 1/00, A61B 5/02, A61K
Hypertension (HT) is one of the most common health relieving stress and improving fitness as it decreases
disorders prevalent worldwide and is a major risk stress and anxiety and improves health status. Yoga as
factor for stroke, coronary artery disease and organ a therapy is simple and inexpensive and can be easily
failure. Increased sympathetic activity, enhanced adopted in most patients without any complications 5.
cardiovascular reactivity and reduced parasympathetic Yoga therapy encompasses the use of asans,
tone have been strongly implicated in the pranayams and relaxation techniques along with
pathogenesis of atherosclerosis, cardiovascular dietary advice and yogic counseling that address the
disease and insulin resistance which are leading root cause of the problem rather than merely
causes of death and disability worldwide1. providing symptomatic relief 6.
Multiple simultaneous modifications of lifestyle
Yoga can be an effective adjunct therapy in HT and are seen to provide the greatest lowering of blood
various studies have demonstrated the scientific basis pressure (BP) coupled with a reduced overall
of using it as a therapy and as an effective lifestyle cardiovascular risk status. Though it may be difficult,
modification measure 2,3,4. Yoga is a popular means of it is of great value as even a small persistent reduction
———————— in BP can have a major protective effect on
*Corresponding author cardiovascular disease7.
536 INDIAN J TRADITIONAL KNOWLEDGE, VOL 12, NO. 3 JULY 2013
Table 1—Sequence and duration of yoga techniques practiced Table 2—Effect of 8 weeks yoga therapy programme on heart rate
by our subjects (HR), systolic pressure (SP), diastolic pressure (DP), pulse pressure
(PP), mean pressure (MP), rate-pressure product (RPP) and double
Yoga technique Duration (min)
product (DoP) in patients of essential hypertension.
1 Talasan 0.5 B: before and A: after the 8 week study period.
2 Ardhkati chakrasan 1.0
B A % Change p Value
3 Ushtrasan 0.5
4 Balasan 0.5 HR (beats/min) 84.13 80.53
- 4.28 0.0089
5 Sashasan 0.5 ± 2.79 ± 2.89
6 Matsyasan 0.5 SP (mmHg) 149.60 132.60
- 11.36 < 0.001
7 Pashchimottanasan 0.5 ± 3.13 ± 2.51
8 Pavanamuktasan 3.0 DP (mmHg) 95.60 86.27
- 9.76 < 0.001
9 Dwipad uttanasan 0.5 ± 3.10 ± 1.78
10 Bhujangasan 0.5 PP (mmHg) 54.00 46.33
- 14.20 0.0174
11 Chandranadi pranayam 3.0 ± 3.75 ± 2.89
12 Vibhag pranayam 3.0 MP (mmHg) 113.60 101.71
- 10.47 < 0.001
13 Pranav pranayam 5.0 ± 2.56 ± 1.53
14 Nadi shuddhi 3.0 RPP (units) 125.95 106.79
- 15.21 < 0.001
15 Vyagrah pranayam 1.0 ± 5.04 ± 4.34
16 Bhramari pranayam 3.0 DoP (units) 95.90 82.07
- 14.42 < 0.001
17 Savitri pranayam 3.0 ± 4.40 ± 3.47
18 Kayakriya 6.0 Values are M ± SEM for 15 subjects.
19 Shavasan 15.0 Table 3—Effect of 8 weeks yoga therapy programme on total
Rest period in-between practices 10.0 cholesterol (TC), triglycerides (TG), low density
Total 60 min lipoprotein (LDL),very low density lipoprotein (VLDL), high
densitylipoprotein (HDL), TC/HDL ratio, LDL/HDL ratio,
Statistical analysis: Statistical analysis of pre HDL/LDL ratio, weight, height and body mass index (BMI)
in patients of essential hypertension. B: before and
and post intervention data was done using
A: after the 8 week study period
GraphPad InStat version 3.06 for Windows 95,
GraphPad Software, San Diego California USA, B A % Change p Value
www.graphpad.com. Data that passed normality TC (mg/dl) 173.67 161.07 - 7.26 0.0084
testing by Kolmogorov-Smirnov Test was analyzed ± 10.23 ± 9.11
using Students paired t test. Data that failed normality TG (mg/dl) 142.33 125.00 - 12.18 < 0.001
testing was analyzed using Wilcoxon Matched-Pairs ± 15.57 ± 13.19
Signed-Ranks test. P values less than 0.05 were LDL (mg/dl) 108.87 101.73 - 6.56 0.0381
accepted as indicating significant differences between ± 8.75 ± 8.35
pre and post intervention data. VLDL (mg/dl) 30.80 26.80 - 12.99 < 0.001
± 3.08 ± 2.62
HDL (mg/dl) 39.00 41.87 + 7.36 0.0459
Results
± 2.24 ± 2.06
The results are given in Tables 2, 3, 4 and Fig.1.
TC/HDL 4.67 3.95 - 15.50 0.0214
All data are expressed as M ± SEM.
± 0.39 ± 0.25
Anthropometry: Wilcoxon Matched-Pairs Signed- LDL/HDL 2.97 2.50 - 15.88 0.0181
Ranks test showed a statistically significant ± 0.35 ± 0.22
(p=0.0039) decrease in both weight and BMI. HDL/LDL 0.40 0.45 + 13.75 0.0062
± 0.046 ± 0.048
Resting cardiovascular parameters: Students Weight (kg) 66.60 65.60 - 1.50 0.0039
paired t test showed significant reductions in HR, ± 1.98 ± 1.92
t (14) =3.03, p=0.0089, SP, t (14) =7.78, p <0.001, Height (m) 1.62 1.62 0.00 -
DP, t (14) =4.25, p<0.001, PP (pulse pressure) ± 0.02 ± 0.02
t (14) =2.70, p = 0.0174, MP (Mean Pressure) BMI 25.54 25.16 - 1.49 0.0039
t (14) =6.86, p <0.001, RPP, t (14) =7.28, p<0.001, ± 1.02 ± 1.00
DoP, t (14) =6.77, p <0.001. Values are M ± SEM for 15 subjects.
538 INDIAN J TRADITIONAL KNOWLEDGE, VOL 12, NO. 3 JULY 2013
of 0.38 kg/m2 in the present study (Table 3) is (Table 2) implies a reduced load on the heart due to
comparable to other studies that have reported reduced oxygen consumption15 and this correlates
significant reductions in BMI following yoga training. with a previous study in our laboratory that reported a
Recent studies have reported reductions of 0.5 kg/m2 consistent and significant reduction in oxygen
after 3 months 9 and 0.57 kg/m2 after a 6-day consumption and psychosomatic relaxation with
residential yoga programme in patients whose initial shavasan and savitri pranayam16 that is one of the
BMI was > 30 kg/m2 10. A reduction of a greater practices used in our therapy programme.
magnitude (0.62 kg/m2) was reported in patients Sympathetic activation is known to increase HR
whose initial BMI was > 30 kg/m2 11. A normalization and RPP and decrease overall heart rate variability
of BMI is significant since it has been reported that (HRV) and this is evident in our pre-training values.
women over 18 with an initial BMI of 24 developed The RPP provides a simple measure of overall HRV
diabetes 5 times more often and HT twice more often in hypertensive patients and is a surrogate marker in
than women with BMI </=21 7. situations where HRV analysis is not available8. It has
Cardiovascular parameters: Increased been previously reported that standard deviation of
sympathetic activity, enhanced cardiovascular normal-to-normal RR intervals (SDNN), an index of
reactivity and reduced parasympathetic tone have overall HRV is reduced in hypertensive patients8.
been strongly implicated in the pathogenesis of It has also been shown that SDNN and total power of
atherosclerosis and cardiovascular diseases12. Innes HRV are inversely correlated with mean HR and RPP
17
and Vincent suggested that yoga reduces this risk . Hence, the significant post-training decrease in
profile by decreasing activation of the sympatho- HR and RPP in our study indicates a better autonomic
adrenal system and the hypothalamic-pituitary- regulation of the heart with decreased oxygen
adrenal axis and also by promoting a feeling of consumption and load. This can be attributed to the
wellbeing along with direct enhancement of pranayam practices used in our study.
parasympathetic activity via the vagus nerve12. Biochemical investigations: The significant
Balasan, matsyasan and sashasan may be altering the decreases in TC, TG, LDL and VLDL values coupled
hemodynamics in the thoracic cavity and thus with significant increase in HDL in our participants
influencing the vagus nerve. In an earlier study from implies a better lipid profile having good prognostic
our laboratory, it has been reported that 3 months of value. A study on yogic practises on lipid profile and
pranayam training results in modulation of ventricular body fat composition in patients of coronary artery
performance by increasing parasympathetic activity disease reported insignificant reductions of TC,
and decreasing sympathetic activity13. As TG and LDL after 6 months 18. However, Innes and
nadishuddhi, pranav and savitri pranayams were part Vincent reported that all 12 studies reviewed by them
of that study as well as the present study, they may suggested that yoga improves lipid profile 12.
have produced a similar effect in our subjects. In their Reductions in TC, TG, LDL and VLDL and an
review, Innes and Vincent have suggested that yoga increase in HDL in our subjects are comparable with
provides a positive source of social support that may the findings of their review. Upon analysis of the
also be one of the factors reducing risk for different relative cholesterol ratios, it is apparent that
cardiovascular diseases 12. All of the above factors are the yoga therapy programme improved the ‘heart
applicable in our study and may explain the positive friendly’ status of lipid profile in our subjects.
changes produced following strict adherence to the Normally the ‘safe’ TC/HDL ratio should be less than
comprehensive yoga therapy programme. 4. This was initially 4.67 ± 0.39 in our patients and
It has been reported earlier that yogic training decreased (16%) to a safe level of 3.95 ± 0.25 after
including inverted posture produces an improvement the 8-week yoga therapy programme. A healthy
of baroreflex sensitivity and attenuation of the LDL/HDL ratio should be less than 3. Though the
sympathetic and renin angiotensin activity14. The initial pre-training level in our subjects was a higher
reduction in HR and BP seen in our study (Table 2), normal value it also reduced (16%) to a lower normal
may be attributed to a similar mechanism as we have value. HDL/LDL ratio should normally be more than
included “head below the heart” postures like 0.3 but it is preferable to maintain it above 0.4.
balasan, sashasan and dwipad uttanasan in our yoga This also increased (14%) to a higher normal value
therapy schedule. Reduction in RPP and Do P implying better prognosis of cardiovascular health.
540 INDIAN J TRADITIONAL KNOWLEDGE, VOL 12, NO. 3 JULY 2013
These positive changes in lipid profile may be decreased BP, TC and TG with overall improvement
attributed to the twisting and compression-relaxation in subjective wellbeing and quality of life 21.
effects of postures such as paschimottanasan, The main strength of the present study is the
pawanamuktasan and bhujangasan. The decrease of excellent compliance and regularity of the yoga
‘bad’ cholesterol and increase in ‘good’ cholesterol practice by our participants both during the directly
has significance when viewed in light of the supervised sessions (99%) and at home, where all
cardiovascular risk profile of diabetic patients as expect one patient practiced regularly for an average of
7 participants had concomitant DM. It has been 3 days/week for a minimum duration of 30 min. Hence,
previously reported that hatha yoga decreases the all round benefits obtained in our study can be
oxidative stress and improves antioxidant status 19 and attributed to the dedicated and regular practice of the
this could also be the mechanism behind the positive comprehensive yoga therapy programme. Very few
changes in lipid profile of our subjects. It has been yoga studies have reported such excellent compliance
reported that a short lifestyle modification and stress and hence our study stands out as a special case.
management education program leads to favorable As all of our participants were simultaneously also
metabolic effects and that yoga reduces risk factors receiving medication, it is difficult to determine
for cardiovascular disease and DM20. The improved ‘actual’ benefits of the therapy intervention and
healthier ‘heart friendly’ lipid profile evidenced in our differentiate them from the benefits of better medical
study may be the biochemical mechanism by which management in the same period. The main drawback
such risk profiles are reduced. of our study is the accidental sampling method used
and the lack of a control group. However, as there
Wellness questionnaire: It has been reported that
was no change in the medical management protocol
a short lifestyle modification and stress management
that had already stabilized their clinical status, we can
educational program leads to remarkable
reasonably conclude that any additional benefits were
improvement in subjective wellbeing scores and can
due to the yoga therapy programme. It is suggested
therefore make an appreciable contribution to primary
that further randomized control studies can be done to
prevention as well as management of lifestyle
confirm these findings and facilitate a deeper
diseases2. A majority of the patients in our study
understanding of the mechanisms underlying these
reported an improvement in ability to concentrate,
beneficial results.
control of anger, appetite, confidence levels, ease of
breathing, energy level, enjoyment of life with calm Conclusion
and fresh feeling (Table 4 and Fig.1). They also It is evident that a comprehensive 8-week yoga
reported a reduced feeling of hopelessness, therapy programme produces significant improvement
nervousness and loneliness. They reported in anthropometric and cardiovascular parameters and
improvements in general flexibility and joint mobility lipid profile in patients of essential HT. It is also
along with improved general mood, sense of concluded that a comprehensive yoga therapy
relaxation and well being. There was decrease in pain programme has potential to enhance the beneficial
with improvement in their ability to perform their effects of standard medical management of essential
day-to-day activities. They also felt a reduction in HT and can be used as an effective complementary or
their stress levels with improved quality and duration integrative therapy programme. This study provides a
of sleep. Yoga may be improving mental and scientific basis for further applied research on the
emotional components of the personality and the effects of yoga therapy in hypertensives.
subjective well being reported by our participants may
be a contributing psycho-physiological factor in the Acknowledgement
healthy improvements shown by our patients and this The authors thank the Director, MDNIY and
aspect needs further exploration. Director, JIPMER for their support. This study was
Our findings can be correlated with those of an possible because ACYTER has been established as a
earlier study on patients with mild to moderate collaborative venture between Morarji Desai National
essential HT that reported decreased VMA Institute of Yoga (MDNIY), New Delhi and JIPMER,
catecholamine and MDA levels suggestive of Puducherry with funding from Department of
decreased sympathetic activity and oxidant stress after AYUSH, Ministry of Health and Family Welfare,
3 months of yoga training. They also reported Government of India.
MADANMOHAN et al.: YOGA ON HYPERTENSIVES 541
ABSTRACT
Context: Perceived stress is higher for students in various healthcare courses. Previous studies have shown that pranayama
practice is beneficial for combating stress and improve cardiovascular functions but both fast and slow pranayama practice
produce different physiological responses.
Aim: Present study was conducted to compare the effects of commonly practiced slow and fast pranayama on perceived
stress and cardiovascular functions in young health‑care students.
Materials and Methods: Present study was carried out in Departments of Physiology and Advanced Centre for Yoga
Therapy Education and Research, JIPMER, Pondicherry. Ninety subjects (age 18‑25 years) were randomized to fast
pranayama (Group 1), slow pranayama (Group 2) and control group (Group 3). Group 1 subjects practiced Kapalabhati, Bhastrika
and Kukkuriya Pranayama while Group 2 subjects practiced Nadishodhana, Savitri and Pranav Paranayama. Supervised
pranayama training was given for 30 min, 3 times a week for the duration of 12 weeks to Groups 1 and 2 subjects by certified
yoga trainer. Following parameters were recorded at the baseline and after 12 weeks of training; perceived stress scale (PSS),
heart rate (HR), respiratory rate, systolic blood pressure and diastolic blood pressure (DBP), mean arterial pressure (MAP),
rate pressure product (RPP), and double product (Do P).
Results: There was a significant decrease in PSS scores in both Group 1 and Group 2 subjects but percentage decrease was
comparable in these groups. Significant decrease in HR, DBP, RPP, and Do P was seen in only Group 2 subjects.
Conclusion: This study demonstrates that both types of pranayama practice are beneficial in reducing PSS in the healthy
subjects but beneficial effect on cardiovascular parameters occurred only after practicing slow pranayama.
Key words: Blood pressure; perceived stress scale; pranayama.
Table 3: Comparison of perceived stress scale score Table 5: Comparison of parameters between baseline
between baseline and post 12 weeks in 3 groups and post 12 weeks in group 2 (Slow pranayama group)
(mean±SD) (mean±SD)
Groups PSS score W value P value Parameters Pre Post t value P value
Pre Post HR (bpm) 76.60±5.15 73.66±3.90 4.915 ***0.000
Group 1 19.10±4.53 14.43±4.24 403 ***0.000 RR (bpm) 17.06±1.77 16.33±1.29 1.943 0.062
Group 2 19.50±4.59 14.00±2.90 388 ***0.000 SBP 116.26±9.15 114.36±7.14 0.979 0.336
Group 3 20.60±3.06 19.86±3.31 103 0.171 DBP (mm Hg) 74.30±7.40 70.16±4.48 2.746 *0.010
Analysis was done by Wilcoxon signed rank test; W value represents sum of PP (mm Hg) 41.96±9.55 44.20±7.89 ‑1.092 0.284
all signed ranks; PSS = Perceived stress scale MAP (mm Hg) 89.03±8.09 84.90±4.22 2.746 *0.010
RPP 89.26±11.16 84.22±6.78 2.707 *0.011
(bpm‑mm Hg)
Table 4: Comparison of parameters between baseline
Do P 6839.71±945.51 6251.90±426.51 4.121 ***0.000
and post 12 weeks in group 1 (Fast pranayama group)
(bpm‑mm Hg)
(mean±SD)
*P<0.05; **P<0.01; ***P<0.001, Pre versus post values were analyzed by
Parameters Pre Post t value P value paired t‑test; HR = Heart rate; RR = Respiratory rate; SBP = Systolic blood
HR (bpm) 76.83±5.41 75.73±4.89 0.863 0.395 pressure; DBP = Diastolic blood pressure; PP = Pulse pressure; MAP = Mean
RR (bpm) 17.40±2.13 16.73±1.04 1.747 0.091 arterial pressure; RPP = Rate pressure product; Do P = Double product
SBP 114.36±10.86 112.30±8.82 1.114 0.274
DBP (mm Hg) 75.80±7.16 74.16±6.80 1.109 0.277 Table 6: Comparison of parameters between baseline
PP (mm Hg) 39.43±11.26 38.13±10.3 0.691 0.495 and post 12 weeks in group 3 (Control group)
MAP (mm Hg) 88.94±7.96 86.87±5.76 1.376 0.179 (mean±SD)
RPP 88.01±11.55 85.01±8.37 1.224 0.231
(bpm‑mm Hg) Parameters Pre Post t value P value
Do P 6587.40±977.43 6570.70±502.65 1.481 0.149 HR (bpm) 77.70±5.73 76.83±4.59 1.089 0.285
(bpm‑mm Hg) RR (bpm) 17.06±1.14 17.10±1.37 -0.235 0.816
Pre versus post values were analyzed by paired t‑test; HR = Heart rate; SBP 115.06±8.75 113.50±8.26 1.517 0.140
RR = Respiratory rate; SBP = Systolic blood pressure; DBP = Diastolic blood DBP (mm Hg) 73.33±5.35 74.1000±4.18 -1.104 0.279
pressure; PP = Pulse pressure; MAP = Mean arterial pressure; RPP = Rate PP (mm Hg) 41.73±10.43 39.40±0.90 1.962 0.060
pressure product; Do P=Double product MAP (mm Hg) 87.24±4.52 87.233±4.10 0.018 0.985
RPP 89.23±7.52 87.09±6.91 1.581 0.125
(bpm‑mm Hg)
and no change was observed in other groups. Rise in PP
Do P 6774.3±556.90 6698.40±452.01 0.813 0.423
represents better tissue perfusion. RPP and Do P represent (bpm‑mm Hg)
sympathetic activity and are indirect measures of O2 Pre versus post values were analyzed by paired t‑test; HR = Heart rate;
consumption of heart or work load on heart.[23‑26] Rise in RR = Respiratory rate; SBP = Systolic blood pressure; DBP = Diastolic blood
pressure; PP = Pulse pressure; MAP = Mean arterial pressure; RPP = Rate
PP with decreased RPP indicates that the tissue perfusion pressure product; Do P = Double product
is increased with decreased work load on heart in slow
pranayama group. Therefore, our study demonstrates
tidal inspiration (as seen in Hering Breuer’s reflex),
that decrease in sympathetic activity and increase in
stretch of lung tissue produces inhibitory signals by
parasympathetic activity and thereby, improvement
action of slowly adapting stretch receptors and stretch
of autonomic tone towards parasympatho‑dominance of connective tissue (fibroblasts) localized around the
was seen in both fast and slow pranayama groups but lungs generates hyperpolarization currents, which are
statistically significant change in measured physiological propagated through neural and non‑neural tissues and
parameters was seen in only slow pranayama group. both of them cause synchronization of neural elements
in heart, lungs, limbic system and cortex. Inhibitory
We observed significant reduction in PSS scores in both current synchronizes rhythmic cellular activity between
fast and slow pranayama groups. Therefore, both types cardiopulmonary center and central nervous system and
of pranayama practice were equally effective in reducing also regulates excitability of nervous tissues indicative of
perceived stress in both Group 1 and Group 2 subjects. state of relaxation. Hyperpolarization of tissues manifests
Reduction in stress may have occurred due to better itself in parasympathetic like change. Synchronization
autonomic tone (higher parasympathetic and lesser within the hypothalamus and the brain stem is mainly
sympathetic tone) observed in Group 1 and 2 subjects and responsible for the parasympathetic response. Modulation
reduced stress may have resulted in improved cardiovascular of the nervous system and decreased metabolic activity is
functions in the slow and fast pranayama groups. indicative of the parasympathetic state.[27]
Both fast and slow pranayamas can be considered as deep Another study has explained changes in cardiovascular
breathing exercises performed at different frequencies of autonomic activity by breathing exercises on the basis
respiration. One study has hypothesized how pranayamic of known anatomical asymmetries in the respiratory,
breathing interacts with the nervous system affecting cardiovascular, and nervous system and that the coupling
metabolism and autonomic functions.[27] During above mechanisms between each of these systems: Lung‑heart,
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heart‑brain and lungs‑brain, are also asymmetrical.[28,29] Explanation of finding more effect with slow pranayamic
These asymmetrical vector forces resulting from the breathing can be due to the reason that slow breathing
mechanical activity of the lungs, heart and blood moving has been found to increase baroreflex sensitivity, reduce
throughout the circulatory system, will also produce sympathetic activity and chemo reflex activation in
a lateralization effect in the autonomic balance. There healthy subjects as well as hypertensives.[30,31] Furthermore,
are negative feedback loops between brain autonomic strongest cardioventilatory coupling is seen when there
controls and mechanical functions in the body as a is decreased breathing frequency like slow pranayamic
fundamental part of the body’s homeostatic mechanisms. breathing. [31] Increase in parasympathetic activity
A long‑term improvement in autonomic balance as well decreases resting HR and decrease in sympathetic tone
as in respiratory, cardiovascular and brain function can in skeletal muscle blood vessels decreases PVR resulting
be achieved if mechanical forces are applied to the body in decrease in DBP, MAP, reduced work load on heart and
with the aim of reducing existing imbalances of mechanical improved tissue perfusion.[22]
force vectors. This technique implies continually
controlling the body functions for precise timings like in To summarize, our study demonstrates that both types
pranayamic breathing techniques.[29] of pranayama practice are equally effective in reducing
perceived stress but significant benefit on physiological of slow and fast pranayams on reaction time and cardiorespiratory variables.
Indian J Physiol Pharmacol 2005;49:313‑8.
parameters is seen in only subjects practicing slow
13. Singh S, Gaurav V, Parkash V. Effects of a 6‑week nadi‑shodhana pranayama
pranayama. Since the results on perceived stress are
training on cardio‑pulmonary parameters. Journal of Physical Education and
comparable, slow pranayamas can be given to subjects in all Sports Management 2011;2:44‑7.
age groups (both young and old) whereas fast pranayamas 14. Subbalakshmi NK, Saxena SK, Urmimala, D’Souza UJ. Immediate effect of
are more suitable for subjects with stable cardiovascular “Nadi‑shodhana Pranayama” on some selected parameters of cardiovascular,
function. On post‑test analysis, sample size (power = 0.99) pulmonary, and higher functions of brain. Thai J Physiological Sci 2005;18:10‑6.
was found adequate for the present study. 15. Raghuraj P, Ramakrishnan AG, Nagendra HR, Telles S. Effect of two selected
yogic breathing techniques of heart rate variability. Indian J Physiol Pharmacol
1998;42:467‑72.
In the present study, it was not possible to attempt double 16. Pal GK, Velkumary S, Madanmohan. Effect of short‑term practice of breathing
blind conditions. Only single composite questionnaire was exercises on autonomic functions in normal human volunteers. Indian J Med Res
used to measure perceived stress. Future studies should 2004;120:115‑21.
include biochemical parameters such as vanillylmandelic 17. Allen MT, Bocek CM, Burch AE. Gender differences and the relationships of
acid, metanephrines along with other personality scales, perceived background stress and psychological distress with cardiovascular
responses to laboratory stressors. Int J Psychophysiol 2011;81:209‑17.
which could be related to stress levels. Therefore, the
18. Suter PM, Maire R, Holtz D, Vetter W. Relationship between self‑perceived stress
results can be considered to be preliminary and be viewed and blood pressure. J Hum Hypertens 1997;11:171‑6.
with caution of potential rater bias. No significant clinical 19. Cohen S. Perceived stress in a probability sample of United States. In: Spacapan
side‑effects (confusion, cardiovascular accidents, dyspnea Shirlynn, Oskamp Stuart, editors. The social psychology of health. The Claremont
etc.) occurred with pranayama practice during the study Symposium on Applied Social Psychology. Thousand Oaks, CA, US: Sage
period. Publications; 1988. p. 31‑67.
20. Gitananda Giri Swami. Pranayama: The Fourth Limb of Ashtanga Yoga.
Pondicherry, India: Satya press; 2008.
ACKNOWLEDGEMENTS 21. Hainsworth R. Circulatory responses from lung inflation in anesthetized dogs.
Am J Physiol 1974; 226:247‑55.
The authors thank Sri G Dayanidy, yoga instructor ACYTER for
22. Willam F Ganong. Cardiovascular regulatory mechanisms. Review of Medical
giving pranayama training to the subjects. Authors feel deep Physiology. 22nd ed. Singapore: The McGraw‑Hill Companies; 2005. p. 597‑610.
gratitude for all the subjects who volunteered for the present
23. Kitamura K, Jorgensen CR, Gobel FL, Taylor HL, Wang Y. Hemodynamic
study. We also thank Director JIPMER and Director Morarji Desai correlates of myocardial oxygen consumption during upright exercise. J Appl
National Institute of Yoga, New Delhi for their support. Physiol 1972;32:516‑22.
24. Hermida RC, Fernández JR, Ayala DE, Mojón A, Alonso I, Smolensky M.
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11. Bhavanani AB, Madanmohan, Udupa K. Acute effect of Mukh bhastrika (a Rajajeyakumar M, Bhavanani AB, Sahai A. Effect of fast and slow
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Source of Support: Nil, Conflict of Interest: None declared
12. Madanmohan, Udupa K, Bhavanani AB, Vijayalakshmi P, Surendiran A. Effect
SHORT COMMUNICATION
*Corresponding author : Dr. Ananda Balayogi Bhavanani, Honorary Advisor, Centre for Yoga Therapy,
Education and Research (CYTER), MGMCRI, Pondicherry – 607 402
200 Bhavanani et al Indian J Physiol Pharmacol 2013; 57(2)
correlated to changes in RT (5). Some studies part of the Gitananda Tradition and involves
on yoga have shown that regular practice of dynamic performance of a sequential
yoga over a period of few weeks to a few combination of yogic postures in synchrony
months can significantly decrease both visual with breathing (13). The speciality of this
reaction time (VRT) and auditory reaction variation is the usage of nasarga mukha
time (ART) (2, 3, 6). Previous studies by bhastrika, a bellows type of yogic breathing
Bhavanani et al have reported a significant done with internalized awareness of
and immediate decrease in RT following the diaphragmatic actions.
practice of nine rounds of mukha bhastrika,
a bellows type of pranayama in normal The keywords for SN are “stretch” and
school children as well as mentally “breathe” and the breathing must be deep
challenged adolescents (7, 8). and regular with the movements flowing with
the breath. From a standing position
Suryanamaskar (SN) is a sequential (samasthiti asana) both arms are stretched
combination of yogic postures performed up breathing in, and the palms brought
dynamically in synchrony with the breath. together in anjali mudra. While exhaling,
Energy cost and physiological changes during stretch down with palms flat to the ground
the practice as well as after training have and forehead to knees in pada hastha asana.
been reported (9, 10, 11, 12). Lift the head while breathing in and then
blast out with a “whoosh” jumping back with
Keeping the above in mind, this study the whole body parallel to the ground in
was planned to investigate the acute effects chatur danda asana. On the next in-breath,
of SN on RT and heart rate (HR) in trained lift the head and bend back as much as
female volunteers. possible (kokila asana). Come into meru
asana by lifting the buttocks up, keeping the
METHODS knees tight and straight while pushing down
on the heels. In this position, inhale through
Twenty-one female volunteers (mean age the nose and “whoosh” out forcefully through
28.29±1.71 years) were recruited from those the mouth (nasarga mukha bhastrika).
attending regular yoga classes at CYTER in Breathe in and jump forward bringing both
Mahatma Gandhi Medical College and feet between the hands placed firmly on the
Research Institute, Puducherry. Another ground. Stretch the head up and feel a
group of 19 female volunteers (mean age stretch through the entire back. Breathe out
32.11±1.41 years) not attending yoga classes and lower the head down to knees. Breathe
were recruited as external-controls. Informed in and lift back up to anjali mudra and finally
consent was obtained from all participants return and relax in samasthiti asana.
and ethical clearance was obtained from
Institutional Human Ethics Committee. RT apparatus manufactured by Anand
Agencies, Pune was used with built in 4 digit
Numerous variations of the SN are chronoscope and display accuracy of 1ms.
taught and the one used in the present study Simple ART was recorded for auditory beep
is known as Aruna SN. This is an integral sound and simple VRT for red light. Subjects
Indian J Physiol Pharmacol 2013; 57(2) Suryanamaskar on Reaction Time and Heart Rate 201
TABLE I : Immediate effect of suryanamaskar on heart rate (HR), auditory reaction time (ART) and
visual reaction time (VRT) in 21 female volunteers before (B) and immediately after (A)
three rounds of suryanamaskar and a self-control period of 5 minutes of quiet sitting.
B A Δ % B A Δ % B A Δ %
Values are given as mean±SEM. **P<0.01 by paired t test, ***P<0.001 by paired t test.
202 Bhavanani et al Indian J Physiol Pharmacol 2013; 57(2)
TABLE II : Immediate effect of suryanamaskar on heart rate (HR), auditory reaction time (ART)
and visual reaction time (VRT) in 21 female volunteers before (B) and immediately
after (A) three rounds of suryanamaskar and in an external- control group of 19
female volunteers performing 5 minutes of quiet sitting.
B A Δ % B A Δ % B A Δ %
Values are given as mean±SEM. **P<0.01 by paired t test, ***P<0.001 by paired t test.
external-control groups are given in Tables compared to both self-control period (p=0.025)
I and II. and external-control group (p=0.032). The Δ%
difference in HR between SN and external-
The changes were significant with regards control group was statistically significant
to a rise in HR and fall in ART and VRT (p=0.004) and just missed significance with
following SN as compared with both self- self-control period (p=0.072). This rise in HR
control and external-control group data. This can be attributed to sympathetic arousal as
was more pronounced (P<0.001) in ART and well as muscular exertion and this is in
VRT data when the baseline adjusted agreement with another report that average
percentage changes (Δ%) were compared intensity during SN was 80% HRmax,
between groups. sufficient to elicit a cardio-respiratory
training effect (12). It has been previously
DISCUSSION reported that SN produces an increase in
VO2 max indicating improved aerobic
To the best of our knowledge, this is the capacity and that it exerts only moderate
first report on the immediate effects of SN stress on cardio-respiratory system as it
on RT. Previous studies on immediate/acute keeps the practitioner within their lactate
effects of SN have focussed on energy cost and anaerobic threshold (9, 10).
and cardio-respiratory changes during the
practice or cardiorespiratory and metabolic Performance of SN produced immediate
responses to four rounds of the practice and statistically significant decreases in VRT
(9, 12). Both these studies lacked control and ART. The faster reactivity is in agreement
groups whereas our present study analyses with previous studies on immediate effects
immediate effects of RT with reference to of mukha bhastrika and three weeks of
both self-control data as well as data from a slow and fast pranayama training (7, 8, 14).
separate external-control group. Decrease in RT signifies improvement in
central neuronal processing ability and this
HR increased significantly following may be attributed to greater arousal and
performance of three rounds of SN (P<0.01). faster rate of information processing along
This was statistically significant when with improved concentration. RT is fastest
Indian J Physiol Pharmacol 2013; 57(2) Suryanamaskar on Reaction Time and Heart Rate 203
with an intermediate level of arousal and expirations may alter afferent inputs from
deteriorates when subjects are either too abdominal and thoracic regions, in turn
relaxed or too tensed. Exercise improves RT modulating activity at ascending reticular
and moderate muscular tension shortens pre- activating system and thalamo-cortical levels
contraction RT while isometric contraction (7, 8).
allows the brain to work faster (15).
Alternate forward and backward bending On the basis of the present study, it is
movements as well as the jumping back and concluded that three rounds of SN produce
forth movements in SN may have influenced significant shortening of RT in female
RT in a manner similar to isometric subjects as part of a generalised sympathetic
muscular exercise. Though RT shortening arousal as evidenced by significant rise in
effect of exercise is normally lost in post HR. We suggest that SN may be used as an
exercise period as arousal diminishes (16), effective training means to improve neuro-
in our subjects shortening of RT was carried muscular abilities. As our study is limited
over into post SN period too. With the above by a small sample size, further studies with
in mind, we attribute faster reactivity of our larger sample sizes may help to understand
subjects following SN to an intermediate better underlying mechanisms involved in
level of arousal brought about by conscious bringing about such an immediate benefit.
synchronisation of dynamic muscular
movements with slow, regular and deep ACKNOWLEDGMENTS
breathing.
The authors thank management and
Previous studies have demonstrated EEG authorities of Sri Balaji Vidyapeeth
changes around somato-sensory and parietal University for setting up the Centre for Yoga
areas of cerebral cortex suggesting affective Therapy, Education and Research (CYTER)
arousal following agnisara, nauli and in Mahatma Gandhi Medical College and
bhastrika and suggested such changes occur Research Institute (MGMCRI).
through strong stimulation of somatic and
splanchnic receptors (17). The nasarga The authors are grateful to Yogacharini
mukha bhastrika in meru asana, involving Meenakshi Devi Bhavanani, Director ICYER
multiple forceful expirations done rapidly and for her constant motivation, encouragement
consecutively may have prolonged and and supportive guidance. We thank Miss
residual neuro-muscular effect influencing Subashana, ANM for assistance during
RT. It has been suggested that such forceful recording sessions and data entry.
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Int. Res J Pharm. App Sci., 2013; 3(4):116-118 ISSN: 2277-4149
Research Article
EFFECT OF 8 WEEKS OF PRANAV PRANAYAMA TRAINING ON PULMONARY FUNCTION
TEST PARAMETERS IN YOUNG HEALTHY, VOLUNTEERS OF JIPMER POPULATION
Dinesh T1, Sharma V K2, Raja Jeyakumar M3, Syam Sunder A4, Gopinath M 5 Ananda Balayogi Bhavanani6
1
Assistant Professor, Department of Physiology, Vinayaka Missions medical college, Karaikal- 609605,
2
Sharam V K Assistant Professor, Department of Physiology, Jawaharlal Institute of Postgraduate Medical Education & Research,
Puducherry- 605006
3
Assistant Professor, Department of Physiology, Chennai Medical college hospital and research centre, Irungalur, Trichirappalli-
621105
4
PhD Scholar, Department of Physiology, Jawaharlal Institute of Postgraduate Medical Education & Research, Puducherry-
605006
5
Assistant Professor, Department of Physiology, Melmaruvathur Adhiparasakthi Institute of Medical Sciences and Research,
Melmaruvathur- 603319
6
Deputy Director, CYTER, Mahatma Gandhi Medical College and Research Institute, Puducherry - 607 402
Abstract: Background: Yoga is an ancient Indian science it has been practiced as a healthy way of life. Yoga consists of five
principles that include proper exercise, proper relaxation, proper breathing, proper diet, positive thinking and meditation.
Pranayama is a method of breathing and chest expansion exercise has been reported to improve respiratory function in healthy
individuals as well as in patients with respiratory diseases... The aim of the study is to find out the positive beneficial effects of
pranav pranayama training on pulmonary function parameters in young healthy, volunteers of both the genders. Materials and
methods: The present study was conducted on 12 healthy volunteers of both genders. Among them 6 were males subjects and 6
were females subjects. The mean age group of the subjects was 18.58+0.66 years. Pre and post pulmonary function parameters
such as FEV1, FVC, FEV1/ FVC, FEF25-75, MVV were taken using the spirometer at the end of 8 weeks pranayama training.
Results: Our results showed a significant difference in pulmonary function parameters. Before paranayma training FVC was
around 2.29+ 0.58, after it was 2.35+0.63, FEV1 was around 2.22+0.59 after it was 2.285+0.63, FEV1/FVC was around
97.11+3.83 after it was 97.45+3.36, FEF was around 3.35+1.01,after it was around 5.85+8.15, PEFR was around
266.83+72,after it was around 290.91+82.56, MVV was around 84.2+23.16 after it was around 85.90+ 23.59, from the above
results we concluded that PEFR was not statically significant P< 0.05. Other parameters showed a significantly high value in pre
and post data which is statistically significant P> 0.05.Conclusion: From our study we found that 8 weeks of pranav pranayama
training in the young, healthy volunteers showed increase in the commonly measured pulmonary function parameters, but the
increase was not statistically significant probably because of short duration of training. By increasing the duration of time the
reliable goal can be achieved by obtained maximal values of pulmonary function parameters which reflect directly on lung health
status.
Keywords: Pranav Pranayama, pulmonary function, healthy lungs, dead space, ventilatory function.
without having to seek medical help. Various studies have Therapy Education and Research (ACYTER), JIPMER,
confirmed the beneficial effects of pranayama for patients Pondicherry. Practice sessions were conducted three days
with respiratory problems (2, 3) .The ultimate goal of per week (Monday, Wednesday and Friday) during the
traditional yogis was “self realization” or “enlightenment”, a evening time for 20-30 minutes for a total duration of eight
concept, which perhaps is quite esoteric to you and me. The weeks. On rest of the days subjects were motivated to
first step on this path is to reduce peripheral mental activity practice at their home. Pranav pranayama is slow, deep and
through bringing awareness into the body, and then later rhythmic breathing in co ordination with A, U; M sounds
through relaxation and meditation to simply observe the which were pronounced during expiration. They were asked
breath. This helps to quiet the mind and take us to a place of to assume „Sukhasana‟ (the comfortable posture). Deep
peace. The reduction, and ultimately cessation of mental inhalation for 6 counts in co ordination with turning the
activity is the goal or aim of meditation. On experiencing head to right side. This is followed by chanting „ah‟ in
this state we become aware of our unity with all things and coordination with the movement of head towards centre.
our essential nature of peace (3). Deep inhalation for 6 counts in co ordination with turning
the head to left side. This is followed by chanting „vu‟ in
Materials and methods coordination with the movement of head towards centre.
The present study was conducted on 12 young Deep inhalation for 6 counts in co ordination with turning
healthy, volunteers of both the genders. Mean age was the head and chin up. This is followed by chanting „ma‟ in
18.58+0.66 years. After obtaining clearance from the coordination with the movement of head towards
Institute Ethics Committee, subjects were motivated and centre.Pranav pranayama was given for 3 cycles. At the end
recruited for the study. Subjects with the history of active subjects were made to lie down in Shavasana for 10
sports training, previous experience of yoga, history of minutes.
chronic respiratory illness, history of major surgery in the
recent past, smoking, alcohol consumption were excluded Statistical analysis:
from the study. The subjects were familiarized with the aims Graph pad software was used to analyze the data.
and objectives of the study as well as laboratory The values obtained from pre and post training period were
environment. After giving detailed information about the analyzed using Student‟s paired t - t e s t. Data were
study, written consent was obtained from the volunteer expressed as Mean ± SD.„P‟ value of less than 0.05 was
subjects. considered as significant.
s t *P< 0.05, **P < 0.01. Forced Vital Capacity (FVC), Acknowledgement
Forced Expiratory Volume in first second (FEV1), Ratio We acknowledge Mr. Dayanidy yoga instructor, ACYTER,
between FEV1 and FVC (FEV1/ FVC), Peak Expiratory JIPMER. Dr.Velkumary, Assistant Professor, Mr. Shyam
Flow Rate (PEFR), Forced Expiratory Flow at 25-75 (FEF25- Sundar Kiran PhD scholar, Department of Physiology,
75) and Maximum Voluntary Ventilation (MVV). JIPMER who helped us for the conduct of this project.
And a warm thanks to the volunteers who participated in our
Discussion study.
Yoga consists of different type of practices, most
common of which is pranayama. Different pranayama REFERENCES:
produce different physiological effects. Madan Mohan et al 1. Madanmohan, Udupa K, Bhavanani AB,
conducted a study on effect of slow and fast pranayama on Vijayalakshmi P, Surendiran A. Effect of slow and
cardio- respiratory changes they concluded that pranayama fast pranayamas on reaction time and
has a positive effect by improving the cardio respiratory cardiorespiratory variables. Indian J Physiol
performance by minimizing the sympathetic effect on Pharmacol 2005; 49: 313–318.
circulatory pool (1, 4). Another study conducted by Joshi et al 2. Joshi LN, Joshi VD, Gokhale LV. Effect of short
in which they found that yogic Asanas and pranayama term „pranayamaa‟ practice on breathing rate and
reduce the resting respiratory rate and increase vital ventilatory functions of lung. Indian J Physiol
capacity, timed vital capacity, maximum voluntary Pharmacol 1992; 36: 105-108.
ventilation, breath holding time and maximal inspiratory and 3. Bijilani RL. The Yogic Practices: Asanas,
expiratory pressures (2) . They concluded pranayama Pranayamas and Kriyas. Bijilani RL, editor,
sessions in young male volunteers. The results of the study Understanding medical physiology, Third edition.
showed that there was a decrease in both expiratory and New Delhi, India: Jaypee Brothers Medical
inspiratory muscle strength, alveolar hypoventilation due to Publishers 2004; 883-889.
depression of hypoxic and hypercapnoeic ventilatory drives 4. Fischberg S, Motamed S, Janssens JP. How to
and decrease in maximal breathing and diffusing capacity(5) perform and interpret spirometry in primary care.
The decrease of oxygen uptake due to meditative practice Rev Med Suisse 2009; 5: 1882-9.
influenced the reduction of the total caloric expenditures 5. Khaidjapho K, Jaree P, and Pongnaratorn P,Yoga
that, as a variable derived from VO2, also had a statistically exercise increases chest wall expansion and lung
significant reduction of 35% which proves that oxygen volumes in young healthy thais, Thai journal of
consumption increases with pranayama practice (6, 7) Results physiological sciences, 2006; 19 (1):1-7.
of our study indicate that there was trend towards increase in 6. N.k. Subbalakshmi1, s.k. Saxena, urmimala, and
the ventilatory function parameters including FEV1, FVC, urban j.a. D‟souza, Immediate effect of „nadi -
FEV1/FVC, FEF 25-75 and MVV between time points, shodhana pranayamaa‟On some selected
although none of the parameters were statistically parameters of cardiovascular,Pulmonary, and
significant. However PEFR parameter showed statistically higher functions of brain, Thai journal of
significant improvement. Improvement in the study subjects physiological sciences, 2005;18 (2):10-16
may have occurred due to strength and endurance of 7. Madanmohan, Rai UC, Balavittal V, Thombre
respiratory muscles and improvement in cardio, respiratory DP,Swami Gitananda. Cardiorespiratory changes
parameters. Our findings are in congruence with the during savitri pranayama and shavasan. The Yoga
previous studies of Udupa et al… A in1975. In our study Review 1983; 3: 25–34.
the changes did not reach statistical significance probably 8. Ganong WF. Review of Medical Physiology.
due to differences in the protocols, study design and lesser Boston: McGraw-Hill, 2003.
number of subjects in our study (9, 10). Our study further 9. Udupa KN, Singh RH, and Settiwar RM. Studies
substantiates the claim that yoga practice is beneficial on the on the effect of some yogic breathing exercises
pulmonary function in normal subjects. In future we are 1975
planning to extend this study further with more number of (pranayamaa) in normal persons. Indian J Med Res,
subjects and duration of yoga training on healthy subjects as 1975; 63:1062-1065.
well as patients (11). 10. Anjum Sayyed1, Jyotsna Patil, Vilas Chavan,
Shrirang Patil,Sujeet Charugulla , Ajit Sontakke
CONCLUSION and Neelima Kantak, Study of lipid profile and
12 healthy volunteers between age group of pulmonary functions in subjects participated in
18.58+0.66 years years participated in this study. They were Sudarshan Kriya Yoga Al Ame en J Med ScI, 2010;
given training of pranav pranayama. Pulmonary function 3(1):42-4 9
test parameters were recorded as pre and post sessions. Our 11. Ananda Balayogi Bhavanani, Madanmohan, Zeena
results showed significant increase in pulmonary function Sanjay And Ishwar V. Basavaraddi, Immediate
parameters after regular practice of pranav pranayama .The cardiovascular effects of pranava pranayama in
present study has shown that adding comprehensive yoga- hypertensive patients. Indian J Physiol Pharmacol
based breathing exercises (pranayama) to the daily life to 2012; 56(3): 273–278.
improve the lung function.
International Journal of Medical & Pharmaceutical Sciences Research and Review Vol. 1 (4)
INTERNATIONAL JOURNAL OF MEDICAL &
PHARMACEUTICAL SCIENCES RESEARCH & REVIEW
Research Article…..!
BACKGROUND
In the recent decades, interest has been increasing all over the world in the
applications of yogic techniques in the field of therapeutics and research.
Pranayama are breathing techniques that exert profound physiological effects on
pulmonary, cardiovascular and mental functions.
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OBJECTIVE
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MATERIALS AND METHODS
PARAMETERS ANALYZED
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PRANAYAMA TRAINING
Supervised pranayama training was given to the study group by a certified yoga
instructor at Advanced Centre for Yoga Therapy Education and Research
(ACYTER), JIPMER, Puducherry according to the guidelines of Morarji Desai
National Institute of Yoga, New Delhi and they practiced Kapalabhati pranayama
started with 30 times or one minute and increased to 5 minutes/day, twice daily,
thrice/week for 12 weeks. Rests of the days, subjects were motivated to practice
at their home. Control group did not involve in any pranayama training during
this 12 weeks study period.
STATISTICAL ANALYSIS
Data for all parameters at baseline and post test were collected according to the
study protocol and computerized in Microsoft Excel database. Data were
summarized by using descriptive statistics such as percentage, mean and SD for
different parameters. Longitudinal changes in each group were compared by
using Student’s paired t-test. P<0.05 was considered statistical significant.
RESULTS
Pranayama training resulted in marginal decrease (P>0.05) in all basal
cardiovascular parameters while RR decreased significantly (P<0.01). On the
other hand, there was a significant (P<0.05) increase in RR.
Mean age of the volunteers was (18.54 + 1.65). The analysis on the effect of 12
Weeks of Kapalbhati pranayama on cardio-respiratory parameters has been given
in Table No.1 that shows a significant decrease in RR from 17.34 ± 2.09 to 16.41
± 0.61(P=0.03) and Marginaldecrease in other parameters (P>0.05) such as SBP,
DBP and HR.
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Table. 1 Effect of 12 weeks of Kapalabhati pranayama training (n=32) on cardio-
respiratory parameters: heart rate (HR), systolic blood pressure (SBP), diastolic
blood pressure (DBP) and respiratory rate (RR). Values are expressed as mean ±
SD.
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DISCUSSION
Pranayama involves manipulation of breath movement and the breath is a
dynamic bridge between the body and mind. The psychosomatic effects of
different pranayama are believed to derive from differences in duration of the
phases of the breathing cycle, tidal volume and other factors including the use of
mouth, nostrils, and constriction of the laryngeal muscles and position of the
(6)
glottis . Resting HR is determined mainly by parasympathetic tone and
decrease in HR and BP indicates a decrease in sympathetic activity and / or
increase in parasympathetic activity (7,8). Our results demonstrate that there was a
significant reduction in RR in pranayama group. On the contrary, there was a
significant increase in RR in the control group. There was statistically
insignificant, but definite trend towards decrease in HR, SBP and DBP in the
pranayama group. According to the traditional wisdom of yoga, pranayama is the
key for bringing about psychosomatic integration and harmony. By voluntarily
(9)
controlling breathing pattern, it is possible to influence ANS functions . Very
few references are available on the effect of fast pranayama training on cardio-
respiratory parameters in individuals. Our results are in agreement with that of
Raghu raj et al in 1998 found practicing fast pranayama like Kapalabhati for 12
weeks lead to decrease in sympathetic activity and are not in agreement with
observations of few other studies. Madanmohan et al in 2005 evaluated short-
term effect of three weeks of fast pranayama (bhastrika) practice on cardio-
respiratory variables and reported an increase in sympathetic activity whereas Pal
et al in 2004 found no change in autonomic activity by the practice of 12 weeks
(10,11)
of Kapalabhati pranayama . Another study conducted by Kullok et al in
1990 explained changes in autonomic activity by breathing exercises on the basis
of known anatomical asymmetries in the respiratory, cardiovascular and nervous
system and that the coupling mechanisms between each of these systems: lung-
(13)
heart, heart-brain and lungs-brain are also asymmetrical . We propose that
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these changes may have occurred by pranayama practice due to improved
autonomic tone towards parasympathodominance resulting in hypo metabolic
state, relaxed state of mind and improved cardiac vagal tone. When the mind is
relaxed and resting, parasympathetic activity increases and RR decreases.
Increase in parasympathetic activity decreases resting HR and decrease in
sympathetic tone in skeletal muscle, blood vessels, decreases peripheral vascular
resistance and hence, decrease in DBP and improved tissue perfusion. Further our
study substantiates the claim that Kapalabhati pranayama practice is beneficial on
cardio-respiratory function in healthy, volunteers.
CONCLUSION
ACKNOWLEDGEMENT
we acknowledge programme director, coordinator, yoga instructors of ACYTER,
JIPMER. Author would like to thank Professors, Assistant Professors, Ph. D,
scholars of Department of Physiology, JIPMER who helped us for the conduct of
this project.
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REFERENCES
1. Udupa K, Madanmohan, Ananda AB, Vijayalakshmi P, Krishnamoorthy N.
(2003) Effect of pranayama training on cardiac function in normal young
volunteers. Indian J Physiology Pharmacology volume 47: PP27-33.
2. Veerabhadrappa SG, Baljoshi VS, Khanapure S, Herur A, Patil S, Ankad RB,
Chinagudi SJ. (2011) .Effect of yogic bellows on cardiovascular autonomic
reactivity. Cardiovascular Diseases research journal Volume ; 2(4): 223-27.
3. Udupa KN, Singh RH. (1972) The scientific basis of yoga. JAMA; volume
220(10): PP1365
4. Wallace RK, Benson H, Wilson AF. A wakeful hypo metabolic physiologic
state.( 1971) American J Physiology; volume 221(3): 795-99.
5. Bhargava R, Gogate MG, Mascarenhas JF. (1988 )Autonomic responses to
breath holding and its variations following pranayama. Indian J Physiology
Pharmacol; volume 32(4): PP 257-64.
6. Telles, Desiraju T. Heart rate alterations in different types of pranayama. (1992)
Indian J PhysiologyPharmacology; volume 36(4): PP 287-88.
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12. Pal GK, Velkumary S, Madanmohan(2004). Effect of short- term practice of
breathing exercises on autonomic functions in normal human volunteers.
Indian J Med Research; volume 120:PP115–21.
13. Kullok S, Maver C, Backon J, Kullok J. (1990 ) Interactions between non-
symmetric mechanical vector forces in the body and the autonomic nervous
system. Med Hypotheses; volume 32: PP173–80.
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Bhavanani et al., Altern Integ Med 2013, 2:9
Abstract
Aim and objective: This retrospective review of clinical data was done to determine cardiovascular effects of a
single yoga session in normal subjects as well as patients of different medical conditions.
Methods: Data of 1896 patients (1229 female, 633 male and 34 transgender) with mean age of 36.28 ± 12.64
y who attended yoga therapy sessions at CYTER between November 2010 and September 2012 was used for
analysis. Heart rate (HR), systolic (SP) and diastolic pressure (DP) had been recorded using non-invasive blood
pressure (NIBP) apparatus before and after 60 minute yoga sessions at CYTER and indices like pulse pressure
(PP), mean pressure (MP), rate-pressure product (RPP) and double product (DoP) were derived from recorded
parameters. Participants were undergoing appropriate yoga therapy protocols as per their individual condition
while normal subjects had a general schedule of practice. Typical yoga sessions included simple warm ups (jathis
and surya namaskar), breath body movement coordination practices (kriyas), static stretching postures (asana),
breathing techniques (pranayama), relaxation and chanting.
Results: There were statistically significant (p<0.001) reductions in all the studied cardiovascular parameters
following the yoga session. The magnitude of reductions differed in the groups, it being more significant in those
having hypertension (n=505) and less significant in those having endocrine/skin (n=230) and musculoskeletal
(n=120) conditions. It was moderately significant in the normal subjects (n=582) as well as patients having psychiatric
(n=302) and respiratory (n=157) conditions.
Conclusion: There is a healthy reduction in HR, BP and derived cardiovascular indices following a single yoga
session. The magnitude of this reduction depends on the pre-existing medical condition as well as the yoga therapy
protocol adopted. These changes may be attributed to enhanced harmony of cardiac autonomic function as a result
of coordinated breath-body work and mind-body relaxation due to yoga.
Keywords: Yoga therapy; Cardiovascular effects; Psycho-somatic advantage of its birthright of health and happiness, it is imperative
harmony that modern, science-based medicine integrate the holistic approach of
traditional healing techniques like yoga. Only in this way can medical
Introduction practitioners provide true health care, as opposed to merely caring for
Humanity is today faced with numerous debilitating chronic the sick. The result will be an improvement in the quality of health, and
illnesses related to aging, environment and an increasingly hedonistic life, around the world.
lifestyle. These illnesses include cancer, diabetes, osteoporosis, and Numerous studies have been done in the past few decades on
cardiovascular disease, as well as incurable diseases such as AIDS. psycho-physiological and biochemical changes occurring following
While modern medicine has much to offer in its treatment of acute practice of yoga [2-9]. A few clinical trials have also shown promise
illness, accidents and communicable diseases, it cannot provide all the despite yoga not being ideally suited for the scientific gold standard
solutions for the many ills that plague 21st century (woman). Yoga, as of ‘double-blind’ clinical trials [10,11] and though we are truly yet to
a complement to modern medicine, can be especially useful in helping research and understand subtler effects of yoga [12]. Evidence is also
to fill in the gaps in the fields of disease prevention, management and growing that yoga practice is a relatively low-risk, high-yield approach
rehabilitation. When combined, modern medicine and yoga turn out to to improving overall health and wellbeing [13]. It has been rightly
be more than the sum of their parts. What is the source of this synergy pointed out that yoga is qualitatively different from any other mode of
between modern and ancient science? While modern science looks physical activity in that it consists of a unique combination of isometric
outward for the cause of all ills, the yogi searches the depths of their
own self, finding therein many of the answers he needs to maintain a
vital equilibrium. The combination of the outward and inward search *Corresponding author: Ananda Balayogi Bhavanani, CYTER, Mahatma Gandhi
Medical College & Research Institute, Pillayarkuppam, Pondicherry 607402, India,
proves to be more effective than either alone. Tel: 91-413-2622902; E-mail: yognat@gmail.com
Dr. Dean Ornish, the renowned American physician and author Received September 28, 2013; Accepted November 11, 2013; Published
who has shown that a yogic lifestyle can reverse heart disease, says, November 13, 2013
“Yoga is a system of perfect tools for achieving union as well as healing” Citation: Bhavanani AB, Ramanathan M, Madanmohan (2013) Immediate
[1]. Dr. B. Ramamurthy, the eminent neurosurgeon, has observed that Cardiovascular Effects of a Single Yoga Session in Different Conditions. Altern
Integ Med 2: 144. doi:10.4172/2327-5162.1000144
yoga practice reorients the functional hierarchy of the entire nervous
system [1]. He has also noted that yoga benefits the cardiovascular, Copyright: © 2013 Bhavanani AB, et al. This is an open-access article distributed
under the terms of the Creative Commons Attribution License, which permits
respiratory, digestive, and endocrine systems, in addition to bringing unrestricted use, distribution, and reproduction in any medium, provided the
about other positive biochemical changes. For humanity to take full original author and source are credited.
Page 2 of 4
muscular contractions, stretching exercises, relaxation techniques, and India. CYTER is conducting regular yoga therapy sessions daily for
breathing exercises [14]. patients of different conditions as well as normal subjects. Data of
1896 patients (1229 female, 633 male and 34 transgender) with mean
There are only a few studies that have focused on the immediate
age of 36.28 ± 12.64 y who attended yoga therapy sessions at CYTER
effects of a single yoga session and these include one that investigated
the effectiveness of a single 90-minute hatha yoga class and concluded between November 2010 and September 2012 was used for analysis.
that it can significantly reduce perceived stress [15]. Another recent These sessions were carried out in CYTER Yoga hall between 10 AM
study showed that cognitive performance after a yoga session was and 12 noon on weekdays in a quiet environment, with a comfortable
significantly superior as compared with an aerobic session [16]. A temperature and subdued lighting. The participants had been advised
recent report on the acute effects of one session of hatha yoga practice to finish their breakfast at least 2 hours earlier and come after emptying
on blood pressure and other cardiovascular responses in healthy bowel and bladder.
volunteers has showed that systolic (SP), mean (MP), and diastolic
(DP) blood pressures increased significantly during the yoga practice Heart rate (HR), SP and DP had been recorded before and after the
[14]. However they have not compared the pre-post effects of the 60 minute yoga sessions at CYTER. To ensure objectivity, all recordings
entire session and only focused on the individual techniques during were performed using non-invasive semi-automatic BP monitor (CH-
the session. 432, Citizen Systems, Tokyo, Japan) with an instrumental accuracy of
± 5% for HR and ± 3 mm Hg for BP. Pre intervention HR and BP
With the above in mind, this retrospective review of data was done
was recorded after 5 min of supine rest while the post-intervention
to determine cardiovascular effects of a single 60-minute yoga session
recordings were taken at the end of the session in supine position.
in normal subjects as well as patients of different medical conditions.
Cardiovascular indices like pulse pressure (PP), MP, rate-pressure
Materials and Methods product (RPP) and double product (DoP) were derived from the
recorded parameters.
This retrospective review of clinical data was conducted at the Center
for Yoga Therapy Education and Research (CYTER) functioning in The participants were undergoing appropriate yoga therapy
Mahatma Gandhi Medical College and Research Institute, Puducherry, protocols as per their individual condition (Table 1) while normal
Yogic technique Normal Endocrine and Respiratory Hypertension & Musculo-skeletal Psychiatric
subjects skin disorders disorders CV disorders disorders disorders
Jathis & kriyas (loosening techniques) √ √ √ √ √ √
Aruna surya namaskar (slow, breath coordinated) √ √ √
Standing asanas
Trikona asana √ √ √ √
Veera asana 1 & 2 √ √ √
Tada asana √ √ √ √
Ardhakati & kati chakra asana √ √ √
Mehru asana & nasarga mukha bhastrika √ √
Ardha utkat asana √ √
Sitting asanas
Vakra asana √ √ √ √ √
Paschimottana/purvottana asana √ √ √ √ √
Matsya asana √ √ √ √
Chatuspada kriya/vyagraha pranayama √ √ √
Danda kriya √ √
Ashwini mudra/moola bandha √
Face prone asanas
Bhujanga asana/ bhujangini mudra √ √ √ √ √
Ardha shalaba asana √ √ √
Makara asana √ √ √ √ √
Supine asanas
Pawanamukta series √ √ √ √ √
Pada uttana series √ √ √ √ √
Sethu kriya √
Relaxation
Savitri pranayama in shava asana √ √ √ √ √ √
Marmanasthanam/kaya kriya √ √ √ √ √ √
Pranayamas
Mukha bhastrika √ √ √
Chandra nadi/bhedana √ √ √ √
Surya nadi/bhedana √
Pranava √ √ √ √ √ √
Bhramari √ √ √ √ √ √
Nadi shuddhi √ √ √ √ √ √
Table 1: Yoga therapy protocols adopted for different groups with minor individual variations as per their psycho-physical condition and abilities.
Page 3 of 4
subjects had a general schedule of practice. Typical yoga sessions in those having endocrine/skin (n=230) and musculoskeletal (n=120)
included simple warm ups (jathis and surya namaskar), breath body conditions. It was moderately significant in the normal subjects
movement coordination practices (kriyas), static stretching postures (n=582) as well as patients having psychiatric (n=302) and respiratory
(asana), breathing techniques (pranayama), relaxation and chanting. (n=157) conditions.
At our centre, we are using the yoga therapy methods and schedules
as elucidated in Yoga Chikitsa: The Application of Yoga as a Therapy Discussion
authored by Yogacharya Dr. Ananda Balayogi Bhavanani, published by There is a healthy reduction in HR, BP and derived cardiovascular
Dhivyananda Creations, Pondicherry, India 2013. indices following a single yoga therapy session. The magnitude of this
Data were assessed for normality using GraphPad InStat version reduction appears to depend on the pre-existing medical condition as
3.06 for Windows 95, (GraphPad Software, San Diego California well as the yoga therapy protocol adopted.
USA, www.graphpad.com). As all data passed normality testing by Reductions in various cardiovascular parameters following a
Kolmogorov-Smirnov Test, statistical analysis was carried out using single session of yoga implies better autonomic regulation of the heart
Student’s paired t test and ‘p’ values less than 0.05 were accepted as in our subjects. This can be attributed to either an overall increase of
indicating significant differences for pre-post comparisons (Tables 1 parasympathetic tone and/or a reduction in sympathetic tone. RPP and
and 2). Do P are indirect indicators of myocardial O2 consumption and load on
the heart, thereby signifying a lowering of strain on the heart [17,18].
Results
Sympathetic activation is known to increase HR and RPP and decrease
The results are given in Tables 2 and 3. There were statistically overall heart rate variability (HRV). RPP provides a simple measure of
significant (p<0.001) reductions in all the studied cardiovascular HRV in hypertensive patients and is a surrogate marker in situations
parameters following the yoga session in the overall analysis. The where HRV analysis is not available [19]. It has also been shown that
magnitude of reductions differed in the groups, it being more SDNN and total power of HRV are inversely correlated with mean HR
significant in those having hypertension (n=505) and less significant and RPP [17].
Groups HR SP DP
B A B A B A
Normal subjects 79.93 ± 8.33 77.14 ± 7.40*** 115.35 ± 10.42 114.45 ± 9.36* 74.37 ± 9.46 73.48 ± 7.11*
(n=582)
Endocrine/skin 80.05 ± 9.46 78.06 ± 8.54*** 111.65 ± 10.64 112.51 ± 10.04 70.77 ± 9.00 71.88 ± 7.40 *
(n=230)
Respiratory 78.55 ± 7.76 76.36 ± 6.35 ** 112.32 ± 6.75 111.18 ± 5.57* 72.94 ± 6.52 72.79 ± 5.97
(n=157)
Hypertension 78.50 ± 7.38 75.84 ± 6.71*** 129.04 ± 14.65 124.98 ± 11.35*** 80.59 ± 9.96 79.10 ± 8.39***
(n=505)
Musculo-skeletal 77.78 ± 7.25 75.80 ± 6.49 * 112.98 ± 12.14 112.03 ± 9.13 72.59 ± 9.12 73.30 ± 7.31
(n=120)
Psychiatry 81.53 ± 9.81 78.66 ± 9.06 *** 115.06 ± 11.54 112.86 ± 10.56 *** 74.01 ± 9.18 73.50 ± 8.02
(n=302)
Total 79.55 ± 8.44 77.00 ± 7.61*** 118.13 ± 13.58 116.39 ± 11.29 *** 75.3 ± 9.85 74.76 ± 8.04 ***
(n=1896)
*p<0.05
**p<0.01
***p<0.001 by Student’s paired t test of pre-post comparisons.
Table 2: Heart rate (HR), systolic pressure (SP) and diastolic pressure (DP) before (B) and after (A) a single session of yoga therapy in different groups.
Page 4 of 4
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cardiovascular health in patients of essential hypertension. IJTK 12: 535-554.
to be stimulatory in nature, their physiological effects are in fact
more relaxatory. This is corroborated by a previous study reporting 10. Innes KE, Bourguignon C, Taylor AG (2005) Risk indices associated with the
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All the yoga therapy protocols adopted at CYTER have a major profiles in adults with type 2 diabetes mellitus: a systematic review. Evid Based
Complement Alternat Med 4: 469-486.
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scientifically studying yoga. Int J Yoga Therap: 21.
in most of our subjects irrespective of their initial condition. We also
noticed that the reductions were greater in those who had abnormal 13. (2009) Yoga for anxiety and depression. Studies suggest that this practice
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readings in the initial testing as opposed to those in whom the initial
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pranayama on cardiovascular variables in patients of hypertension. Int J Yoga
There is a healthy reduction in HR, BP and derived cardiovascular Therap: 73-76.
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reduction depends on the pre-existing medical condition as well as autonomic regulation in subjects with normal blood pressure, high-normal
the yoga therapy protocol adopted. These changes may be attributed blood pressure and recent-onset hypertension. Clin Exp Pharmacol Physiol 32:
488-494.
to enhanced harmony of cardiac autonomic function as a result of
coordinated breath-body work and mind-body relaxation due to yoga. 20. Telles S, Reddy SK, Nagendra HR (2000) Oxygen consumption and respiration
following two yoga relaxation techniques. Appl Psychophysiol Biofeedback 25:
Acknowledgments 221-227.
The authors thank the management and authorities of Sri Balaji Vidyapeeth 21. Madanmohan S, Rai UC, Balavittal V, Thombre DP, Gitananda S (1983)
University for setting up the Centre for Yoga Therapy, Education and Research Cardiorespiratory changes during savitri pranayama and shavasan. The Yoga
(CYTER) in Mahatma Gandhi Medical College and Research Institute (MGMCRI). Review 3: 25-34.
We are grateful to Yogacharini Meenakshi Devi Bhavanani, Director ICYER for her
constant motivation and supportive guidance. Thanks are due to Yoga instructors Citation: Bhavanani AB, Ramanathan M, Madanmohan (2013) Immediate Cardiovascular
Mrs D Pushpa and Dr. R Balaji for conducting the therapy sessions and for their Effects of a Single Yoga Session in Different Conditions. Altern Integ Med 2: 144.
valuable assistance during recording sessions and data entry. doi:10.4172/2327-5162.1000144
Research Article
Abstract: Background: We were granted the opportunity to impart a 6 month comprehensive course of yoga training for
nursing students. The aim of this study was to analyse the effects of the training on the participants´ health and quality of life
(QoL) Materials and Methods: 60 healthy nursing students (12 M, 48 F) aged 18.60 ± 0.67 (SD) y were recruited, and 60 min of
yoga training was given twice weekly, for 6 months. Selected biochemical and hematological parameters were recorded along
with Ferrans and Powers QoL index before and after the training period. QoL was also tested at mid term. Because we were not
able to establish a separate control group, we correlated changes with the subjects´ frequency of attendance.Results: Post-
intervention statistical analysis (repeated measures of ANOVA) revealed highly significant and beneficial changes in most
hematological and biochemical parameters. Major findings are enhanced bone marrow function, reduced allergic tendency,
alkalization of urine, metabolic reconditioning (with special emphasis on liver function) and improvement in all QoL indices.
These changes correlated positively with the subjects´ frequency of attendance, as evidenced by Pearson‟s linear correlation
testing. There were also significant improvements in QoL index and its subscales, both at mid training and post training. These
improvements also correlated positively with attendance. Conclusion: The present study provides evidence of the beneficial
psychological and physical effects of yoga training amongst graduate nursing course students . We suggest that yoga be made an
integral part of medical and paramedical collegiate education.
Key words: psycho-physical health, quality of life, yoga
consent. Because yoga training was part of their co- 1. The health and functioning subscale was evaluated
curricular activity, we devised a 6-month comprehensive by 13 questions dealing with health, pain, worries
training programme. The programme was delivered in etc
twice-weekly, 60 min sessions and included the following 2. The social and economic subscale was evaluated by
components: 8 questions dealing with friends, neighborhood,
1. Brief theory of yoga and its practices and their education etc.
benefits. 3. The psychological and spiritual subscale was
2. Jathis (loosening practices) and kriyas (breath- evaluated by 7 questions dealing with peace of
body coordination practices). mind, faith in god, happiness etc.
3. Surya namaskar (sun salutation) with breath 4. The family subscale was evaluated by 5 questions
awareness. dealing with family health, family happiness and
4. Yogasanas (postures): trikona (triangle), nataraja emotional support from family etc.
(cosmic dancer), veera–I, II & III (warrior), vriksha
(tree), pashchimottana (posterior stretch), Statistical analysis of pre and post intervention data was
purvottana (anterior stretch), chatushpada (four done using GraphPad InStat version 3.06 for Windows 95
footed), ushtra (camel), matsya (fish), janushirasa (GraphPad Software, San Diego California USA,
(head to knee), vakra (twist), ardhamatsyendra www.graphpad.com). All data passed normality testing by
(half twist), makara (crocodile), bhujanga (cobra), Kolmogorov-Smirnov Test and, hence, was analyzed using
shalabha (locust), dhanura (bow), pada-uttana (leg Students t test for paired data. Repeated measures ANOVA
lift), pavana mukta (wind releasing), viparitakarani with Tukey-Kramer Multiple Comparisons testing was
(topsy-turvy), hala (plough), sarvanga (pan limb) applied for QoL indices comparing pre, mid and post
and shava (corpse) asanas. changes. Percent changes (∆%) were tested for correlation
5. Pranayamas (breathing techniques): mukha with attendance in training sessions using Pearson‟s
bhastrika (oral bellows), vyagraha (tiger), surya correlation coefficient. P values less than 0.05 were
nadi (sun channel), chandra nadi (moon channel), accepted as indicating significant differences between pre
pranava (AUM chanting breath), nadishuddhi and post intervention data.
(alternate nostril-I), aloma viloma (alternate nostril-
II) and sadanta pranayamas (cooling breath).
6. Relaxation: shavasana with savitri pranayama (2:1 RESULTS
ratio breathing in corpse posture), kayakriya The results are given in Tables 1-5. Post-
(dynamic body relaxation), marmanasthanam kriya intervention statistical analysis revealed a highly significant
(sequential relaxation) and yoga nidra (yogic and beneficial change in all parameters that correlated
sleep). positively with attendance of the subjects.
The following hematological and biochemical There was a highly significant (p< 0.001) increase
parameters were tested by qualified technicians in the in total WBC, RBC and platelet count, urine pH, TC, HDL,
Central Laboratory of the hospital before and after the 6 HDL/LDL and chloride levels and a decrease in eosinophils,
month training period: monocytes, creatinine, LDL, TC/HDL and LDL/HDL. The
1. Total and differential leucocyte (WBC) counts, Neutrophils and AG ratio increased significantly (p<0.01)
ESR at ½ and 1hr, erythrocyte (RBC) count, with a concurrent significant increase (p<0.05) in basophils,
platelet count, hemoglobin (Hb) and hematological urea, sodium, albumin and bilurubin.
indices.
2. Urine pH. There was a significant improvement in QoL for
3. Random blood sugar, urea, creatinine, total both mid-training (3 months) and post-training (6 months)
cholesterol (TC), triacylglycerols (TG), high comparisons, and this correlated positively (p< 0.001 to p<
density lipoprotein (HDL), low density lipoprotein 0.05) with the attendance of the subjects. The improvements
(LDL), very low density lipoprotein (VLDL ) and of QoL were highly significant (p <0.001) for pre-mid and
ratios calculated for TC / HDL, TC / LDL, HDL / pre-post comparisons. It was highly significant (p< 0.001)
LDL, LDL / HDL. for pre-mid comparisons of health function and psycho-
4. Blood electrolytes: sodium, potassium and spiritual as well as for pre-post of socio-economic subscales.
chloride. The improvement was significant (p< 0.01) for pre-post of
5. Liver function test (LFT): total protein, albumin, health function, psycho-spiritual and family subscales and
globulin, AG ratio, bilurubin (direct), SGOT, for pre-mid comparison of family subscale. It was p< 0.05
SGPT and alkaline phosphatase. for pre-mid comparisons in socio-economic subscale.
The Ferrans and Powers QoL Index: Generic III version There were insignificant changes in the other
was used to evaluate total QoL Score. (16) The QoL was parameters like random blood sugar, potassium, total
tested before training, at mid-term (3 months) and after protein, globulin, SGOT, SGPT, alkaline phosphatase,
completion of training (6 months). Part I (33 questions) basophils, monocytes, urea, keratinize, ESR and RBC
evaluated the subject‟s satisfaction with different aspects of indices like PCV, MCV, MCH and MCHC.
life and Part II (33 questions) evaluated the importance of
those aspects in the subject‟s life. DISCUSSION
Bhavanani AB et al., 2013 18
Int. Res J Pharm. App Sci., 2013; 3(6):17-23 ISSN: 2277-4149
The improvement in the hematological, following tissue injury. The biochemical changes in urea
biochemical and psychological profiles of our subjects may and bilurubin levels indicate increased cellular metabolism
be attributed primarily to yoga training, since these changes with a resultant increase in cellular waste products for
were significantly correlated to the frequency of their excretion (Tables 2 and 3). The alkalization of urine (Table
attendance. Since yoga training was part of the curriculum 2) is a positive sign, as medical management of urinary tract
of our host institute, it was not possible to establish a infections and calculi usually aims to promote alkalization
separate control group. To overcome this limitation, we of urine. The post yoga decreases in the number of pus cells
correlated changes in all parameters with attendance, and a and epithelial cells in the urine also indicates a healthier
majority of them were significantly positive. This urinary tract and excretory system.
strengthens the direct correlation between the observed
changes and yoga training, and, rules out the possibility that The lipid profile showed a healthy response, with
these were due to other normal, extraneous or growth- an increase in HDL and decreases in LDL and VLDL (Table
related factors such as nutrition or other forms of physical 2). All cholesterol ratios also showed positive changes
activity training. including total cholesterol whose increase (within normal
levels) may be attributed to the significant increase in HDL.
Hematological and biochemical parameters: Hb Normally, the „safe‟ TC/HDL ratio is less than 4. It was
and blood components (WBC, RBC and platelets) showed initially 4.57 ± 0.83 in our subjects, but decreased to a safe
significant increases that were positively correlated to the level of 3.88 ± 0.87 following the training programme.
student‟s frequency of attendance in classes (Table 1). We Similarly, a healthy LDL/HDL ratio is less than 3. Although
hypothesize that this may be attributed to either asanas the initial pre-training level in our subjects was a higher
exercising limbs or pranayamas stimulating erythropoiesis, normal value (2.95 ± 0.86), it also fell to a lower normal
or both. Our hypothesis is based on the fact that a natural value (2.25 ± 0.80). The HDL/LDL ratio should normally be
response to hypoxia (which can occur during aerobic more than 0.3, but it is preferable to maintain it above 0.4.
exercise or changes in altitude) is endogenous erythropoietin This ratio also increased from a lower normal value of 0.37
(eEpo) synthesis, which stimulates erythropoiesis. (17) An ± 0.15 to a higher normal value of 0.49 ± 0.19, implying a
earlier report by Malshe has suggested that benefits of better prognosis for cardiovascular health. HDL, or good
pranayama may be due to daily self-administered brief, cholesterol, is involved in transporting cholesterol from
intermittent hypoxia causing release of eEpo and Vascular tissues to the liver. Its increased presence, along with
Endothelial Growth Factor (VEGF), thus offering a positive changes in all cholesterol ratios, is a sign of the
multitude of benefits in health and a variety of disease anti-atherogenic effects of yoga. A similar conclusion is also
conditions. (18 ) Our hypothesis is also supported by another found in the review by Innes (7,8) and in recent reports on
recent study that reported rapid gene expression changes in healthy volunteers and patients of hypertension and diabetes
peripheral blood lymphocytes upon practice of a mellitus. (21, 22, 23).
comprehensive yoga program. (19 ) They speculated that the
increased expression of Nuclear Factor Erythroid 2 (NFE2) The TG/HDL ratio decreased significantly from
induced by the yoga program may have favorable effects on 2.60 ±0.53 to 2.05±0.60, a healthy fall of more than 20%.
megakaryocyte maturation and platelet production. This finding has positive prognosis as the TG/HDL ratio is
an indicator of insulin resistance and a ratio > or =3.5 has
The increase in leukocyte count signifies an been reported to provide a simple means of identifying
improvement in immune function, since these cells play a insulin-resistant, dyslipidemic patients, likely to be at
crucial role in inflammatory processes and in defending increased risk of cardiovascular disease. (24) Five of our
against pathogens. In this context, the insignificant rise of subjects had initial values more than 3.5 and 6 had values
ESR in our subjects does not indicate an inflammatory more than 3. All of them except for one had reductions in
event, but suggests that ESR is playing the role of the ratio on post training analysis. This implies a possible
modulator, as proposed by Carranquea. (20) Carranquea also breakdown of insulin resistance that is of great health
proposed that this rise is due to the metabolic activity of enhancing value in the prevention and management of
blood cells and is a consequence of a reduction in oxidation metabolic conditions such as diabetes and the syndrome X.
processes due to yoga‟s anti-stress effect and the release of
free radicals at the erythrocyte level. As oxidative activity
has a complex duality in terms of benefit, this facet needs to The increase in bilurubin in our subjects correlates
be explored further before definite conclusions can be made. positively with their attendance. Bilurubin is a major
intravascular product of heme catabolism and is a potent
The decrease in eosinophils is evidence of a antioxidant. A preliminary meta-analytic study
reduction in allergic tendencies. This provides a scientific demonstrated an unambiguous, inverse relationship between
basis for using yoga in allergic conditions where serum bilurubin levels and atherosclerosis, thus indicating
eosinophilia is implicated. Erythrocytes contain hemoglobin, its preventive potential in oxidative, stress-mediated
which is involved in the transport of oxygen from the lungs diseases. (25) In fact it was recently stated in the editorial of a
to the tissues and in the buffering of hydrogen ions. Hence, research topic forum that bilurubin is now recognized as an
the increase in RBC and Hb is evidence of the health- endogenous cytoprotective compound at low
promoting aspects of yoga even at the cellular level. Such (“physiological”) concentrations. (26) Hence, its increase
changes are further seen in the significant rise of platelets or within normal limits in the present study may be interpreted
thrombocytes, which provide the first hemostatic plug
Bhavanani AB et al., 2013 19
Int. Res J Pharm. App Sci., 2013; 3(6):17-23 ISSN: 2277-4149
as a physiological change that indicates the health- environmental and internal stressors, which thus enabled
promoting effects of yoga. participants to better and more calmly perform their routine
duties.
These health-promoting changes in our subjects
may be attributed to improved metabolic activity due to the
regular practice of yoga techniques. These techniques have Harinath et al reported improvements in both
been reported to help yoga practitioners attain ideal body cardiorespiratory performance and psychological profile
weight and improve their cardiovascular endurance and after three months of yoga. These changes were
anaerobic power. (27) Innes and Vincent have suggested that accompanied by increases in plasma melatonin. (30) A recent
Yoga reduces the cardiovascular risk profile by decreasing review by Sengupta et al suggested that yoga triggers
activation of the sympatho-adrenal system and neurohormonal mechanisms that reduce stress and anxiety
hypothalamic-pituitary-adrenal axis and by promoting a and acts as a psychophysiological stimulus to increase
feeling of well-being, along with direct enhancement of endogenous secretion of melatonin. This, in turn, improves
parasympathetic activity via the vagus nerve. (8) the sense of well-being. (4) Another large-scale study in the
USA reported that mind-body interventions showed
Quality of life index scores: There was a significant significantly greater improvements on perceived stress,
improvement in QoL both at mid training (3 months) and sleep quality, and the heart rhythm coherence ratio of HRV.
(31)
post training (6 months), and this correlated positively with Here, the authors concluded that both mindfulness-based
attendance in the yoga sessions (Tables 4 and 5). and therapeutic yoga programs may provide effective
Improvements appeared in all subscales, including the interventions to target high stress levels, sleep disturbances,
health function, psycho-spiritual, family and socio-economic and autonomic imbalances in employees. These results are
categories. Our findings are in line with those of Sharma and applicable to our study population, a group of nursing
Michelson, who reported that a short lifestyle modification students exposed to numerous stressors.
and stress management educational programme leads to
remarkable improvement in subjective well-being scores. The potential benefits of the various practices in
Such interventions can therefore make an appreciable our study may be hypothesized as follows: suryanamaskar
contribution to both primary prevention and management of improves metabolic function and tones up the
lifestyle diseases. (13, 28) This is supported by Innes and musculoskeletal system; trikona, nataraja and veera asanas
Vincent, who suggest that yoga-based training programmes evoke a sense of stability and balance both physically and
provide a source of social support that may be a factor in mentally; vakra, ardhamatsyendra, paschimottana,
reducing risk for cardiovascular diseases. (8) According to pavanamukta, bhujanga and dhanura asanas, by virtue of
Madanmohan, 60 hour, comprehensive yoga training their twisting and compression-relaxation actions, may be
programme for medical students at JIPMER showed stimulating intra-abdominal organs such as the liver and
improvements in psychological well-being, as well as in the pancreas, resulting in improvements in hematological,
subscales of anxiety, depressive mood, positive well-being, biochemical and lipid profiles; sarvangasana, halasana and
self control, general health and vitality. (29) Another recent viparitakarani may be harmonizing psycho-neuro-endocrine
study on yoga for paramedical students used the Ferrans and function, as reflected in the biochemical parameters; aloma
Powers QoL index and reported improvements in total QoL viloma, suryanadi and chandranadi pranayamas may be
and positive changes in all subscales. (16) Although there normalizing emotional and autonomic balance; pranava and
were 8-12% changes in ∆% scores, these changes did not savitri pranayama in shavasana may contribute toward a
reach statistical significance due to the smaller sample size sense of inner calmness, thus enhancing inherent
and shorter duration of training (3 months). Nevertheless, homeostatic mechanisms; and kaya kriya, marmanasthanam
our present study confirms those findings. kriya and yoga nidra create a sense of mind-body harmony
that facilitates psycho-somatic re-integration.
Our findings are similar to those of Malathi and
CONCLUSION
Damodaran, who reported decreased anxiety levels in The present study substantiates the psychological
MBBS students following yoga training. (12) The authors also and physical benefits of yoga training. All the tested
reported improvements in their subjects´ sense of well- parameters showed desirable changes and most were
being, their feeling of relaxation, and the quality of their statistically significant. The major findings are enhanced
interpersonal relationships, as well as improved bone marrow function, reduced allergic tendency,
alkalization of urine, metabolic reconditioning with special
concentration, efficiency, self-confidence and, attentiveness,
emphasis on liver function and improved QoL indices. This
along with lowered irritability levels and a more optimistic may be attributed to an improved functioning of the body-
outlook on life. They concluded that yoga had reduced basal mind complex, which is facilitated by breath-body
anxiety levels and attenuated the increase in anxiety scores coordination in the yoga practices. On the basis of the
in stressful states. They postulated that the decrease in present study, we recommend that yoga be made an integral
anxiety led to better adjustment adaptability towards part of medical and paramedical collegiate education.
n Before After ∆% r p
Total Count 58 6570.69 7591.38 18.24
0.2853 0.03
(/ mm3) ±1478.38 ±1395.01 *** ±22.10
Neutrophils 58 54.88 57.71 6.21
0.1362 0.3081
(%) ±7.24 ±6.08 ** ±12.80
Lymphocytes 58 39.71 39.66 3.47
0.1011 0.4502
(%) ± 7.51 ± 5.54 ± 24.91
Eosinophils 57 4.61 2.26 -47.53
0.401 0.0018
(%) ± 2.63 ± 1.84 *** ± 36.65
ESR -1/2hr 57 6.79 7.56 33.05
0.01026 0.9391
(mm) ± 4.33 ± 2.92 ± 60.16
ESR-1hr 57 15.26 15.30 14.70
0.1089 0.4201
(mm) ± 8.75 ± 6.73 ± 50.14
Erythrocytes( RBC) 56 4.33 4.58 5.83
0.2743 0.0372
(million/ mm3) ± 0.43 ± 0.52*** ± 7.64
Hemoglobin (Hb) 11.82 12.19 3.58
0.3048 0.0200
(gm %) ±1.90 ±1.73*** ±5.75
Platelet 57 2.38 2.72 16.41
0.3514 0.0068
(lakhs/ mm3) ± 0.43 ± 0.47*** ± 21.62
Parameters are given as Mean ± SD for „n‟ subjects. * p < 0.05, ** p < 0.01 and *** p < 0.001 by paired t test between pre and
post training values. Correlation coefficient (r) and p values are given after applying Pearson linear correlation between pre-post
∆% with the respective attendance in the classes.
n Before After ∆% r p
Urine pH 57 6.18 6.42 3.95
0.429 0.0008
± 0.24 ± 0.35*** ± 6.34
Total cholesterol (TC) 53 147.96 154.87 4.69
0.2846 0.0303
(mg/dL) ± 28.08 ± 31.27*** ± 7.98
Triacylglycerols (TG) 53 83.87 80.94 -2.54
0.2376 0.0725
(mg/dL) ± 21.02 ± 22.52 ± 15.56
High density lipoprotein (HDL) 53 32.25 40.04 24.91
0.5096 0.0001
(mg/dL) ± 4.01 ± 5.45*** ± 16.50
Low density lipoprotein (LDL) 53 93.68 88.11 -5.60
0.2652 0.0443
(mg/dL) ± 25.05 ± 25.56*** ± 11.83
Very low density lipoprotein (VLDL) 53 17.68 16.55 -3.44
0.3396 0.0091
(mg/dL) ± 4.52 ± 4.54 ± 24.40
2.60 2.05 -20.84
TG / HDL 53 0.4362 0.0011
± 0.53 ± 0.60*** ± 15.83
TC / HDL 53 4.57 3.88 -15.04
0.3801 0.0033
± 0.83 ± 0.87*** ±10.99
TC / LDL 53 1.64 1.84 12.23
0.4385 0.0006
±0.56 ±0.68*** ±14.48
HDL / LDL 53 0.37 0.49 34.85
0.4876 0.0001
± 0.15 ± 0.19*** ± 27.88
Parameters are given as Mean ± SD for „n‟ subjects. * p < 0.05, ** p < 0.01 and *** p < 0.001 by paired t test between pre and
post training values. Correlation coefficient (r) and p values are given after applying Pearson linear correlation between pre-post
∆% with the respective attendance in the classes.
Table 3. Liver function parameters before and after 6 months of yoga training.
n Before After ∆% r p
Total Protein 23 7.36 7.37 0.38
0.1906 0.1518
(g/dL) ± 0.44 ± 0.33 ± 5.38
Albumin 25 4.29 4.52 6.51
0.4312 0.0007
(g/dL) ± 0.51 ± 0.34* ± 14.76
Globulin 22 3.08 2.90 -5.06
0.1058 0.4293
(g/dL) ± 0.43 ± 0.38 ± 13.92
AG ratio 22 1.40 1.60 16.73
0.3868 0.0027
± 0.29 ± 0.38** ± 30.40
Bilurubin total 24 0.82 0.91 22.78
0.3371 0.0097
(mg/dL) ± 0.42 ± 0.43* ± 40.40
Parameters are given as Mean ± SD for „n‟ subjects. * p < 0.05, ** p < 0.01 and *** p < 0.001 by paired t test between pre and
post training values. Correlation coefficient (r) and p values are given after applying Pearson linear correlation between pre-post
∆% with the respective attendance in the classes.
Table 4: Ferrans and Powers Quality of Life Index scores: pre, mid and post six months of yoga training.
Table 5: Correlation of various parameters of Ferrans and Powers QoL Index, with attendance of the subjects during pre-
post, pre-mid and mid-post periods of the six months yoga training.
Director ICYER for her constant motivation and psychological effects of a yoga training programme in
supportive guidance. Thanks are due to Yoga instructors paramedical students. Yoga Mimamsa 2013; 44: 246-64.
Miss D Pushpa and Dr. R Balaji for conducting the 17. Elliott S. Erythropoiesis-stimulating agents and other
training programme and for their valuable assistance methods to enhance oxygen transport. British Journal of
Pharmacology 2008; 154: 529–41
during recording sessions and data entry. For help in
18. Malshe PC. Nisshesha rechaka pranayama offers benefits
improving the language of this paper, our thanks go to through brief intermittent hypoxia. Ayu 2011; 32: 451–57.
Billy Uber of Baden-Baden, Germany. 19. Qu S, Olafsrud SM, Meza-Zepeda LA, Saatcioglu F. Rapid
Gene Expression Changes in Peripheral Blood Lymphocytes
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Bhavanani AB et al., 2013 23
Short Communication
ABSTRACT
Background: Recent studies have reported the differential physiological and psychological effects of yogic uninostril
breathing (UNB) and alternate nostril breathing (ANB) techniques. This study aims to determine differential effects of these
techniques on reaction time (RT), heart rate (HR), and blood pressure (BP).
Materials and Methods: Twenty yoga‑trained subjects came to the lab on six different days and RT, HR, and BP were recorded
randomly before and after nine rounds of right UNB (surya nadi [SN]), left UNB (chandra nadi [CN]), right initiated ANB (surya
bhedana [SB]), left initiated ANB (chandra bhedana [CB]), nadi shuddhi (NS), and normal breathing (NB).
Results: Overall comparison of ∆ % changes showed statistically significant differences between groups for all parameters. There
was an overall reduction in HR‑ and BP‑based parameters following CB, CN, and NS with concurrent increases following SB and
SN. The differential effects of right nostril initiated (SB and SN) and left nostril initiated (CB, CN, and NS) UNB and ANB techniques
were clearly evidenced. Changes following NB were insignificant in all respects. The overall comparison of ∆ % changes for RT
showed statistically significant differences between groups that were significantly lowered following both SB and SN.
Discussion and Conclusion: Our study provides evidence of sympathomimetic effects of right nostril initiated pranayamas
with sympatholytic/parasympathomimetic effect following left nostril initiated pranayamas. We suggest that the main effect of
UNB and ANB techniques is determined by the nostril used for inspiration rather than that used for expiration. We conclude
that right and left yogic UNB and ANB techniques have differential physiological effects that are in tune with the traditional
swara yoga concept that air flow through right nostril (SN and pingala swara) is activatory in nature, whereas the flow through
left nostril (CN and ida swara) is relaxatory.
Key words: Blood pressure; heart rate; pranayama; reaction time.
INTRODUCTION human life and one such example is swarodaya vigyan, the
ultradian nasal cycle as codified in the Shiva swarodaya,
Pranayama, the fourth limb of classical ashtanga yoga is wherein differential effects of different phases of the nasal
an essential part of yogabhyasa and is increasingly being cycle are given in great detail.[2]
used as a tool of yoga chikitsa or the application of yoga as
a therapy. There are a multitude of pranayama techniques
A group of pranayama, namely chandra and surya
and it is traditionally taught that each of them has different
nadi (CN and SN, respectively) and chandra bhedana and
psycho‑physiological benefits.[1] The ancient rishis, the
surya bhedana (CB and SB, respectively) have uninostril
seers of India have intuitively analyzed all aspects of
breathing (UNB) and alternate nostril breathing (ANB)
Access this article online patterns using left and/or right nostrils, respectively. This
Quick Response Code type of yogic nostril manipulation is also furthered in nadi
Website: shuddhi (NS), a specific technique involving alternate use
www.ijoy.org.in of both nostrils in a specific pattern.
DOI:
These yogic UNB and ANB techniques have captured
10.4103/0973-6131.123489 the imagination of researchers worldwide and recent
studies have reported their differential physiological and
psychological effects including effects on O2 consumption, were undergoing regular treatment for one or more medical
metabolism and body weight,[3] blood glucose,[4] involuntary conditions such as hypertension,[6] hypothyroidism,[3] type 2
blink rates[4] and intraocular pressure,[5] heart rate (HR), diabetes mellitus,[2] polycystic ovary syndrome,[2] bipolar
stroke volume and end diastolic volume[6] as well as skin affective disorder,[1] sinusitis,[1] psoriasis,[1] and uterine
resistance, digit pulse volume, and blood pressure (BP).[7] prolapse.[1] None were receiving autonomic modifying
ANB (as done in NS pattern) has been reported to rapidly agents like α‑ or β‑blocking drugs.
alter cardiopulmonary responses and improve simple
problem solving.[8] Raghuraj and Telles have suggested Each subject came to the CYTER lab on six different days.
that yogic breathing through the right, left, or through They were instructed to have a light breakfast before 8 a.m.
both nostrils alternately produces distinct autonomic and report for the study between 10 a.m. and 12 noon. On
changes.[9] They reported that right UNB increased systolic each of the 6 days, they performed nine rounds of any one
pressure (SP) and diastolic pressure (DP), whereas left of the six techniques selected by random selection of both
UNB resulted in significant reduction in SP and mean subject and technique so as to avoid any bias or influence
pressure (MP). of different days on the group.
However, none have studied the immediate effect of these The subjects were instructed to sit in any comfortable
UNB and ANB techniques on reaction time (RT), a sensitive posture and relax for 5 min before the pre‑intervention
and simple indicator of central neuronal processing. RT recordings of resting HR, BP, and RT were taken. They then
is the interval between the onset of a signal (stimulus) performed nine rounds of the following techniques after
and the initiation of a movement response and is an which the post‑recordings of HR, BP, and RT were repeated.
indirect index of central neuronal processing as well as a • Right UNB (SN) using nasika mudra wherein the ring
simple means of determining sensory‑motor association, finger was used to occlude left nostril by pressing on
performance, and cortical arousal. Though RT shortening the outside of the nostril
effects of pranayama as well as comprehensive yoga • Left UNB (CN) using nasika mudra wherein the thumb
training of different durations have been reported,[10‑12] was used to occlude right nostril by pressing on the
earlier none have studied the immediate effects. Previous outside of the nostril
studies by Bhavanani et al. have reported significant and • Breathing in through right nostril and out through the
immediate decrease in auditory reaction time and visual left (SB) using nasika mudra to regulate flow through
reaction time (ART and VRT, respectively) following nine respective nostrils
rounds of mukha bhastrika, a bellows type of pranayama • Breathing in through left nostril and out through the
in normal school children as well as mentally challenged right (CB) using nasika mudra to regulate flow through
adolescents.[13,14] respective nostrils
• Breathing in through left nostril and out through right
With the above in mind, we have studied the immediate followed by breathing in through right and out through
effects of UNB and ANB on cardiovascular (CV) parameters left (NS) using nasika mudra to regulate flow through
and RT. The aim of the study is to determine the differential respective nostrils
effects of these techniques if any and understand the • Performance of normal breathing (NB) through both
mechanisms behind their physiological effects. It is nostrils with nasika mudra (just performed as a placebo
hypothesized that right/left UNB, ANB performed by right but not closing either nostril).
in and left out/left in and right out methods as well as NS
will have different effects. Keeping all of this in mind, Participants were instructed to focus their mind on their
this study was planned to investigate the acute effects breath and ensure it was slow, deep, and regular while
of different UNB and ANB pranayamas on resting CV attempting to utilize all sections of their lungs. Respiratory
parameters and RT. rate for all techniques was maintained at 5‑6 breaths
per min (BPM) and this was regulated by one of the
investigators providing an audible count of six for both
MATERIALS AND METHODS
inspiration and expiration. As they were all attending
Twenty subjects (13 females and 7 males) regularly attending regular yoga sessions, none reported any difficulty in doing
yoga sessions at the Centre for Yoga Therapy, Education, and the techniques in this manner.
Research (CYTER) thrice weekly for more than 3 months
were recruited for the study by convenience sampling. Their To ensure objectivity in measuring HR and BP, the
mean age and Body mass index (BMI) were 34.10 ± 13.62 recordings were done using non‑invasive semi‑automatic
standard deviation (SD) and 25.28 ± 7.65 (SD), respectively. BP monitor (CH – 432, Citizen Systems, Tokyo, Japan) with
All of them were right handed. Eight of them reported an instrumental accuracy of ± 5% for HR and ± 3 mm Hg
normal health status, whereas the other 12 reported that they for BP. Pulse pressure (PP) was calculated as SP‑DP, MP as
DP + 1/3 PP, rate‑pressure product (RPP) as HR × SP/100, Test. Statistical analysis was done using analysis
and double product as HR × MP/100. of variance (ANOVA) with Tukey-Kramer Multiple
Comparisons Test for data with identical SDs and Kruskal-
RT apparatus manufactured by Anand Agencies, Pune Wallis (non‑parametric ANOVA) with Dunn’s Multiple
was used for the study. The instrument has a built in Comparisons Test for data with non‑identical SDs.
4‑digit chronoscope with a display accuracy of 1 ms. It Students t (paired) test was done and P values less than
features four stimuli, two response keys, and a ready 0.05 were accepted as significant differences in pre‑post,
signal. Switches for selecting right or left response key for intra‑group comparisons.
any stimulus are provided. In this study, simple ART was
recorded for auditory beep sound stimulus and simple RESULTS
VRT for red light stimulus. The subjects were instructed
The overall comparison of ∆ % changes showed
to release the response key as soon as they perceived the
statistically significant differences between groups for
stimulus. The signals were given from the front of the
all parameters [Tables 1 and 2]. As seen in Table 1, HR
subjects to avoid the effect of lateralized stimulus and
reduced significantly following both CB and CN, whereas
they used their dominant hand while responding to the
SP fell significantly following CB and NS and a significant
signal. All subjects were given adequate exposure to the
rise was seen in DP following SB. PP fell significantly
equipment on two different occasions to familiarize them following NS, MP reduced significantly following CB,
with the procedure of RT measurement as this is found while it increased following SB and there was significant
to be more consistent when subjects have had adequate reduction in RPP and Double product (DoP) following CB
practice. For statistical analysis of RT, more than 8‑10 trials and CN, while only RPP decreased significantly following
were recorded and the average of the lowest three similar NS. Inter‑group differences were statistically significant for
observations was taken as a single value.[11‑14] HR, DP, MP, RPP, and DoP comparisons between CB and SB,
as well as SB and CN. The comparisons were significant for
Data were assessed for normality using GraphPad InStat RPP and DoP between CN and SN as well as CB and SN.
and passed normality testing by Kolmogorov-Smirnov The inter‑group differences were statistically significant
Table 1: Overall comparison of ∆ % changes in heart rate, systolic pressure, diastolic pressure, pulse pressure, mean
pressure, rate‑pressure product, and double product in 20 subjects following a control period of nine rounds of normal
breathing as well as nine rounds of chandra bhedana, surya bhedana, chandra, surya nadi and nadi shuddhi pranayamas
(%) ∆ % after NB ∆ % after CB ∆ % after SB ∆ % after CN ∆ % after SN ∆ % after NS P value
HR 0.19±4.79 −4.61±5.99 2.22±6.42* −4.78±7.17 1.13±8.05 0.30±8.41 0.0017
SP −0.90±5.05ϒ −2.29±5.58 1.23±5.33ρρρ −1.28±5.13 1.49±5.17υυυ −5.04±4.97 <0.0001
DP 0.36±5. 91 −2.42±6.94 4.17±6.46** −2.05±7.59 −0.50±6.36 0.59±6.98 0.0089
PP −0.57±18.84ϒ −1.26±13.14 −2.70±13.95 −1.16±13.42 6.12±11.70υυυ −12.83±15.04 0.0008
MP 0.34±3.85 −2.40±5.62 2.80±4.98** −1.76±5.70 0.33±5.36 −2.02±4.86ρ 0.0027
RPP −1.03±7.83 −6.84±7.25 3.64±10.25** −5.90±9.74 2.74±10.65ψψΩ −4.82±8.70ρυ <0.0001
DoP 0.47±7.11 −6.93***±7.52 5.20±9.77 −6.33±10.15 1.56±10.70ψΩ −1.82±8.46 <0.0001
Values are given as mean±SD. P values are given for intergroup compassions done by repeated measures of analysis of variance with Tukey‑Kramer Multiple
Comparisons Test. For HR: *P<0.05 for CB versus SB; P<0.05 for SB versus CN; For SP: ρρρP<0.001 for SB versus NS; υυυP<0.001 for SN versus NS; ϒP<0.05
for NB versus NS; For DP: **P<0.01 for CB versus SB; P<0.05 for SB versus CN; For PP: ρP<0.05 for CN versus NS; υυυP<0.001 for SN versus NS; ϒP<0.05
for NB versus NS; For MP: **P<0.01 for CB versus SB; P<0.05 for SB versus CN; ρP<0.05 for SB versus NS; For RPP: **P<0.01 for CB versus SB; ψψP<0.01
for CB versus SN; P<0.01 for SB versus CN; ΩP<0.05 for CN versus SN; ΩP<0.05 for SB versus NS; υP<0.05 for SN versus NS; For DoP: ***P<0.001 for
CB versus SB; ψP<0.05 for CB versus SN; P<0.001 for SB versus CN; ΩP<0.05 for CN versus SN; For all other comparisons, P>0.05. HR = Heart rate;
SP = Systolic pressure; DP = Diastolic pressure; PP = Pulse pressure; MP = Mean pressure; RPP = Rate‑pressure product; Dop = Double product; NB = Normal
breathing; CB = Chandra bhedana; SB = Surya bhedana; CN = Chandra nadi; SN = Surya nadi; NS = Nadi shuddhi
Table 2: Overall comparison of ∆ % changes in auditory reaction time and visual reaction time in 20 subjects
following a control period of nine rounds of normal breathing as well as nine rounds of chandra bhedana, surya
bhedana, chandra nadi, Surya nadi, nadi shuddhi pranayamas
(%) ∆ % after NB ∆ % after CB ∆ % after SB ∆ % after CN ∆ % after SN ∆ % after NS P value
ART −2.62 4.73 −4.84 3.95 6.596 1.09 <0.0001
(−7.35,7.23) (−6.88, 7.43) (−12.75,8.40)*** (−9.42,10.67) (−15.05,4.82)ψψψΩΩΩρ (−8.38,8.97)υυ
VRT 1.40 2.02 −6.05 2.83 −6.67 1.28 <0.0001
(−4.09, 5.18) (−6.86,9.89) (−13.04,6.64)**υ (−9.31,10.17) (−0.89,−10.94)ψψψΩΩΩρρρ (−7.58,10.66ϒϒϒ♠♠
Values are given as median (range).P values are given for intergroup compassions done by Kruskal Wallis (nonparametric analysis of variance) with Dunn’s Multiple
Comparisons Test. For ART:***P<0.001 for CB versus SB; ψψψP<0.001 for CB versus SN; P<0.01 for SB versus CN; ΩΩΩP<0.001 for CN versus SN; ρP<0.05
for SN versus NB; υυP<0.01 for SN versus NS; For VRT: **P<0.01 for CB versus SB; ψψψP<0.001 for CB versus SN; P<0.01 for SB versus CN; υP<0.05 for SB
versus NB; ♠♠P<0.01 for SB versus NS; ΩΩΩP<0.001 for CN versus SN; ρρρP<0.001 for SN versus NB; ϒϒϒP<0.001 for SN versus NS; For all other comparisons,
P>0.05. ART = Auditory reaction time; VRT = Visual reaction time; NB = Normal breathing CB = Chandra bhedana; SB = Surya bhedana;
CN = Chandra nadi; SN = Surya nadi; NS = Nadi shuddhi
for comparisons between NS and SB, SN and NB for SP; consumption and load. This can be attributed to either an
between NS and CN, SN and NB for PP; between NS and overall increase of parasympathetic tone and/or a reduction
SB for MP; and between NS and SB and SN for RPP. In in sympathetic tone as it has also been previously reported
contrast to all of this, there were no significant changes that sympathetic activity is lower during left UNB.[18]
following NB.
Raghuraj and Telles[9] reported significant decreases in
ART and VRT shortened significantly following SB and SP and MP following 30 min of left UNB, while the small
SN [Table 2]. There was a significant prolongation of ART reduction in DP in that study also missed significance as in
and VRT following CB while only ART was prolonged this study. Though they reported a significant increase in
following CN. The overall comparison of ∆ % changes for HR, we have found a significant decrease in HR following
RT showed statistically significant differences between both CB and CN in this study where the fall in SP was
groups for ART and VRT that were significantly lowered significant only following CB and NS and not after CN.
following both SB and SN with no apparent differences These changes may be attributed to changes in cardiac
between SB and SN or CB and CN and no significant output (CO), peripheral vascular resistance, and humoral
changes following NB and NS. factors.[9] As the HR reduced significantly following CB
and CN in this study, it is plausible that the coexisting
DISCUSSION fall in SP is related to CO. It has been recently suggested
that there is an immediate increase in cardiac autonomic
Resting CV parameters modulation following ANB and paced breathing at five
BPM without a shift in autonomic balance in individuals
There was an overall reduction in majority of CV
inexperienced with yogic breathing.[19]
parameters following CB, CN, and NS with concurrent
increases following SB and SN [Table 1]. The differential
effects of right nostril initiated (SB and SN) and left nostril Breathing at the rate of six BPM is known to increase
initiated (CB, CN, and NS) UNB and ANB techniques vagal modulation of sinoatrial (SA) and atrioventricular
were clearly evidenced by statistically significant nodes and enhances baroreceptor sensitivity.[15] This may
differences between them. The changes following NB were be responsible for reduction in HR and the BP indices
insignificant in all respects. following CB, CN, and NS in this study as it may have
harmonized respiratory and CV Meyer rhythms. This
may have potentially limited the otherwise influential
The significant reductions in HR, RPP, and DoP following
sympathomimetic effects of SB and SN; it has been
CB and CN as well as the significant fall in SP following
earlier suggested that sympathetic activation produced
CB and the same coupled with decrease of RPP following NS
may be attributed to reduction in sympathetic activity by right UNB may be masked by vagally mediated lung
and/improvement of vagal tone as supported by previous baroreceptor activity due to voluntary breathing efforts.[20]
studies.[3,6,9,15] The significant decrease in PP following NS
may be attributed to the combination of the significant fall Srivastava et al. have earlier reported a tilt toward
in SP coupled with a small and insignificant rise in DP. parasympathetic dominance after just 15 min of ANB.[21]
Interestingly, there was a significant rise in DP and MP It is to be noted that this type of ANB (NS) involves a two
and a small insignificant rise in SP following SB. There breath cycles for each round of the practice as opposed to
was also a small but insignificant rise in HR, RPP, and DoP the one breath cycle as done in SB and CB. It is possible
following SB and all of these changes may be attributed to that the significant changes seen in SP, PP, and RPP
an enhanced sympathetic activity as reported by previous following NS are a result of the longer duration and double
studies.[3,7,9,16] the number of breaths compared to the other techniques.
RPP and DoP are indirect indicators of myocardial O2 Our study provides evidence of sympathomimetic effects
consumption and load on the heart, thereby signifying a as manifested by increases in all resting CV parameters
lowering of strain on the heart.[15,17] Sympathetic activation following the right nostril pranayamas. This is in
is known to increase HR and RPP and decrease overall heart agreement with previous studies suggesting that right
rate variability (HRV). RPP provides a simple measure of UNB has sympathomimetic effects including increase
HRV in hypertensive patients and is a surrogate marker in in metabolism, baseline O2 consumption, and enhanced
situations where HRV analysis is not available. It has also cardio‑sympathetic activity.[6,3,7,9,16] These effects have
been shown that standard deviation of normal to normal been demonstrated after a month‑long training[3] as well
beats and total power of HRV are inversely correlated as immediately after 45 min of the practice.[7] A recent
with mean HR and RPP.[17] Hence, the reduction in HR and study also has reported significant increase in SP, DP,
RPP following CB, CN, and NS implies better autonomic and MP after 30 min of the practice.[9] Earlier studies in
regulation of the heart in our subjects with decreased O2 normal subjects[3,6,7,16] have reported significant increases
in HR and/or BP following right UNB though Jain et al. It has been previously suggested that the faster reactivity
conversely reported no significant change in HR and a seen post‑pranayama may be due to a modulation of
significant reduction in BP in healthy male subjects with activity at ascending reticular activating system and
no significant changes in female subjects after 15 min generalized alteration in information processing at
of SN.[20] A month of right UNB practice compared to the primary thalamo‑cortical level occurring during
ANB resulted in a significant increase in the HR and O2 pranayama.[13,14] Changes in breathing period produced by
consumption and a decrease in the body weight.[3] Another voluntary control of inspiration have been reported to be
study, which compared the immediate effects of right UNB significantly correlated to changes in RT.[22] According to
with NB, both practiced for 45 min, showed a reduction the traditional wisdom of yoga, pranayama is the key to
in skin resistance, digit pulse volume with an increase in bringing about psychosomatic integration and harmony.
SP following right UNB.[7] It may be easily understood that a calm mind will be able
to process information much better and react appropriately
Studies on the dog by Levi et al. have reported considerable than an agitated one. A previous study from JIPMER
right left asymmetry in the distribution of sympathetic reported a reduction in RT following 3 weeks of training
fibers to the heart with right‑sided stellate ganglion in both slow and fast pranayamas.[12]
stimulation having greater chronotropic effects while
the left produced greater inotropic effects.[4] It is to be Decrease in RT signifies an improvement in central
noted that there are differences between the right and neuronal processing ability of the special children.
left vagus nerves too with the right vagus having greater This may be due to (1) greater arousal and faster rate
cardiac deceleratory effect compared to the left and the of information processing; (2) improved concentration;
right vagus exerting greater restraint on the SA node and/or (3) ability to ignore or inhibit extraneous stimuli.
than the left.[4] Shannahoff‑Khalsa and Kennedy have RT tends to improve as arousal increased and it has been
suggested that ultradian rhythms of HR may be also reported that RT is fastest with an intermediate level of
governed by alternating rhythmic influences of the right arousal and deteriorates when the subject is either too
and left branches of the autonomic nervous system with relaxed or too tensed. An enhancement of contralateral
increased HR resulting from right sympathetic with left
hemisphere function has been reported with selective
parasympathetic dominance.[6]
nostril breathing,[23] while Werntz et al. reported relatively
greater integrated electro encephalogram (EEG) value in one
Despite the above findings, it is to be noted that there are no hemisphere that correlated with predominant airflow in
significant differences between right nostril initiated UNB the contralateral nostril, defining a new inter‑relationship
and ANB techniques (SB and SN). Similarly, there are no between cerebral dominance and peripheral autonomic
significant differences between left nostril initiated UNB nervous function.[24] It has also been suggested that forced
and ANB techniques (CB and CN). Most of the significant ANB has a balancing effect on functional activity of left
changes seemed to be following SB rather than SN where and right hemispheres.[4]
the changes were on the similar lines but statistically
insignificant. The picture was not so demarcated with
It has been previously suggested that right nostril dominance
regard to CN and CB as both seemed to be producing
in the nasal cycle as well as right UNB may be correlated
equivalent changes in all parameters. The changes in
with the “activity phase” of the basic rest‑activity cycle, the
NS were more on the lines similar to left nostril initiated
techniques. On the basis of these findings, we suggest that time during which sympathetic activity in general exceeds
the main effect of the various UNB and ANB techniques is parasympathetic activity throughout the body.[4] Another
determined more by the nostril used for inspiration rather study suggested that the lowering of intraocular pressure
than that used for expiration. by right UNB indicated sympathetic stimulation.[6] Various
mechanisms have been postulated to explain differential
physiological and psychological changes due to right and
Reaction time
left nostril breathing. Shannahoff‑Khalsa suggested that
Both ART and VRT shortened significantly following SB mechanical receptors in the nasal mucosa register flow of
and SN [Table 2]. There was a significant prolongation of air across membranes (unilaterally) and transmit this signal
ART following both CB and CN, while VRT was prolonged ipsilaterally to the hypothalamus, the highest center for
following CB. These changes were significantly lower autonomic regulation.[4] Even alternating left–right levels
following both SB and SN as compared to NB, NS, CN, of catecholamines have been found to occur in peripheral
and CB but there were no apparent differences between SB circulation of resting humans with rhythms coupled to the
and SN or CB and CN and no significant changes following nasal cycle.[25] It is possible that the right nostril initiated
NB and NS. All the ART values were significantly shorter techniques are producing such a state of autonomic
than respective VRT values, and this is in agreement with arousal, whereas left nostril initiated techniques are
previous reports.[10‑14] inducing autonomic relaxation/balance in our subjects.
64 International Journal of Yoga • Vol. 7 • Jan-Jun-2014
Bhavanani, et al.: Immediate differential effects of pranayamas
A major limitation of this study as well as the past studies unilateral and forced unilateral nostril breathing in young healthy human
subjects. Int Ophthalmol 2001;24:305‑11.
in UNB and ANB is that most researchers have not taken
6. Shannahoff‑Khalsa DS, Kennedy B. The effects of unilateral forced nostril
into account the pre‑intervention nasal dominance pattern
breathing on the heart. Int J Neurosci 1993;73:47‑60.
of the subjects before initiating their study protocol. As
7. Telles S, Nagarathna R, Nagendra HR. Physiological measures of right nostril
the flow of air in the subjects’ dominant/non‑dominant breathing. J Altern Complement Med 1996;2:479‑84.
nostril will already be having its own effects on autonomic 8. Subbalakshmi NK, Saxena SK, Urmimala, D’Souza UJ. Immediate effect
function, this is a major lacuna that needs to be addressed of ‘Nadi‑shodhana Pranayama’ on selected parameters of cardiovascular,
in future studies. pulmonary, and higher functions of brain. Thai J Physiol Sci 2005;18:10‑6.
9. Raghuraj P, Telles S. Immediate effect of specific nostril manipulating
yoga breathing practices on autonomic and respiratory variables. Appl
CONCLUSION Psychophysiol Biofeedback 2008;33:65‑75.
10. Malathi A, Parulkar VG. Effect of yogasanas on the visual and auditory
We conclude that right and left yogic UNB and ANB reaction time. Indian J Physiol Pharmacol 1989;33:110‑2.
techniques have differential physiological effects. Right 11. Madanmohan, Thombre DP, Balakumar B, Nambinarayanan TK, Thakur S,
nostril initiated UNB and ANB techniques (SB and SN) Krishnamurthy N, et al. Effect of yoga training on reaction time, respiratory
induce a state of arousal through sympathetic activation endurance and muscle strength. Indian J Physiol Pharmacol 1992;36:229‑33.
and/through increased ascending reticular activity and/or 12. Madanmohan, Udupa K, Bhavanani AB, Vijayalakshmi P, Surendiran A.
Effect of slow and fast pranayams on reaction time and cardiorespiratory
by central action at the primary thalamo‑cortical level.
variables. Indian J Physiol Pharmacol 2005;49:313‑8.
On the other hand, left nostril initiated UNB and ANB
13. Bhavanani AB, Madanmohan, Udupa K. Acute effect of Mukh bhastrika
techniques (CB, CN, NS) delay reactivity of the subjects by (a yogic bellows type breathing) on reaction time. Indian J Physiol Pharmacol
inducing a sense of inert lethargy and may induce a state 2003;47:297‑300.
of parasympathetic dominance as seen in CV parameters. 14. Bhavanani AB, Ramanathan M, Harichandrakumar KT. Immediate effect of
This finding is in tune with the traditional swara yoga mukha bhastrika (a bellows type pranayama) on reaction time in mentally
concept that air flow through right nostril (SN and pingala challenged adolescents. Indian J Physiol Pharmacol 2012;56:174‑80.
swara) is activatory in nature, whereas the flow through 15. Bhavanani AB, Sanjay Z, Madanmohan. Immediate effect of sukha pranayama
on cardiovascular variables in patients of hypertension. Int J Yoga Therap
left nostril (chandra nadi and ida swara) is relaxatory.[2] 2011;21:73‑6.
Further studies in different populations and in patients 16. Raghuraj P, Telles S. Effect of yoga‑based and forced uninostril breathing on
of different conditions, as well as over different periods the autonomic nervous system. Percept Mot Skills 2003;96:79‑80.
of time, may provide a more detailed understanding of 17. Madanmohan, Prakash ES, Bhavanani AB. Correlation between short‑term
the therapeutic potential of these simple and effective heart rate variability indices and heart rate, blood pressure indices, pressor
pranayama techniques. reactivity to isometric handgrip in healthy young male subjects. Indian J
Physiol Pharmacol 2005;49:132‑8.
18. Mohan SM. Svara (nostril dominance) and bilateral volar GSR. Indian J
ACKNOWLEDGMENTS Physiol Pharmacol 1996;40:58‑64.
19. Ghiya S, Lee CM. Influence of alternate nostril breathing on heart rate
The authors thank the management and authorities of Sri Balaji variability in non‑practitioners of yogic breathing. Int J Yoga 2012;5:66‑9.
Vidyapeeth University for setting up the Centre for Yoga Therapy, 20. Jain N, Srivastava RD, Singhal A. The effects of right and left nostril breathing
Education and Research (CYTER) in Mahatma Gandhi Medical on cardiorespiratory and autonomic parameters. Indian J Physiol Pharmacol
College and Research Institute (MGMCRI). The authors are grateful 2005;49:469‑74.
to Yogacharini Meenakshi Devi Bhavanani, Director ICYER and 21. Srivastava RD, Jain N, Singhal A. Influence of alternate nostril breathing on
Dr Madanmohan, Professor and Head Department of Physiology, cardiorespiratory and autonomic functions in healthy young adults. Indian J
MGMCRI for their constant motivation, encouragement and Physiol Pharmacol 2005;49:475‑83.
supportive guidance. We thank Miss Subashana, ANM for her 22. Gallego J, Perruchet P. The effect of voluntary breathing on reaction time.
valuable assistance during the recording sessions and data entry. J Psychosom Res 1993;37:63‑70.
23. Telles S, Raghuraj P, Maharana S, Nagendra HR. Immediate effect of three
yoga breathing techniques on performance on a letter‑cancellation task.
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Introduction study was commenced after obtaining approval from the institute’s
Anxiety, stress and mental tensions have become almost inevitable scientific advisory committee and human ethics committee.
companions of human life at all cross sections of populations [1].
Studies have reported higher perceived stress among students Participants
in healthcare courses, including dental, medical and nursing We considered volunteers who were in the age group of [18-
courses [2-5], as compared to students from other fields. Yoga 25] years, who were in self-reported good health, who were
and pranayama are ancient sciences which originated in India, undergoing various healthcare courses (medical, nursing and allied
which can be practised to combat stress [6]. Pranayama involves medical sciences). We excluded volunteers who had practised
manipulation of the breath and it consists of three phases: yoga in the past one-year and those with current or previous
“puraka” (inhalation); “kumbhaka’ (retention) and “rechaka” mental or neurological diseases. We explained the study design to
(exhalation) [7,8]. Pranayama can be practised as either fast or the volunteers and made them aware that their participation would
slow pranayamas. Both fast and slow pranayamas are beneficial remain anonymous and that they had the freedom to withdraw
[9-11], but their physiological responses are different in healthy from the study at any time.We included only those who gave their
participants [12]. Executive functions refer to cognitive processes written informed consents to participate in the study (n=84).
that regulate, control, and manage other cognitive processes [13]. Parameters Measured
Executive functions include working memory, concentration span, 1. Height
scanning and retrieval of stored information and mental flexibility,
2. Weight
i.e. the ability to shift from one criterion to another in sorting or
matching tasks [14,15]. Perceived stress has a negative impact 3. Cognitive Functions Test Battery [19]
on executive functions [16,17]. There is a paucity of data on Letter Cancellation Test (LCT)
evaluation of the cumulative effect of commonly practised slow and
Trail Making Test A (TTA)
fast pranayamas on cognitive parameters such as attention span,
executive functions, perceived stress and reaction time. Therefore, Trail Making Test B (TTB)
the current study aimed to compare the effects of twelve weeks Forward digit span (FDS)
of fast and slow pranayama training on these parameters in young
Reverse digit span (RDS)
healthcare students.
4. Reaction time (RT)
Material and methods Reaction time for the detection of auditory (ART) and visual
This study was conducted in the Department of Physiology, signals (red and green lights) (VRT- R and VRT – G respectively)
JIPMER, Pondicherry India, during May 2011 to December 2011. was recorded on apparatus supplied by Ananda agencies (Pune,
Yoga training was given at the Advanced Centre for Yoga Therapy India). RT is an indirect index of the processing capacity of the
Education and Research (ACYTER), JIPMER, Pondicherry. The central nervous system, and it is a simple and inexpensive method
of determining sensorimotor performance [20]. size was adequate and that the strength of the study was good.
There were no significant differences in age, height or weight
Study design between the three groups [Table/Fig-1]. There was no significant
The persons involved in the recording of the parameters and the
difference in gender distribution between the groups. The 3 groups
analysis of data were blind to the experimental conditions (i.e. the
were comparable in executive functions and attention span before
group that the participants belonged to).
the intervention [Table/Fig-2]. There was a significant decrease in
We familiarized the participants with the test batteries and gave LCT (time) (p<0.001), number of omissions in LCT (p<0.001), total
them adequate practice on the reaction time apparatus on two time taken for TTA (p<0.001), total time taken for TTB (p<0.001),
separate occasions, to produce results that were more consistent. ART (p<0.001) and VRT (both green and red light) (p<0.005) in
On the day of assessment, participants reported to the Department both the study groups but not in the control group after the study
of Physiology, JIPMER, between 9 and 10 AM, at least two period (12 weeks). We have also observed that practice of fast
hours after eating a light breakfast. Then, the above-mentioned and slow pranayama lead to siginificant decrease in Perceived
parameters were recorded. We administered these tests in the stress scale scores [18]. In addition, a significant improvement
same order as are given here, to all the participants. was seen among participants of both fast pranayama group and
Then, the participants (n=84) were randomly assigned into three slow pranayama group in FDS (p<0.001), whereas a change in
groups: RDS was seen only in fast pranayama group participants.
1. Fast pranayama group (n = 28): Kapalabhati, Bhastrika and There were no significant differences in the percentage of change
Kukkriya. from pre- to post-test between fast and slow pranayama groups
2. Slow pranayama group (n = 28): Nadishodhana, Pranava in stress scores and in all of the executive function parameters.
and Savitri. However, the fast pranayama group showed a significantly
3. Control group (n = 28): No pranayama intervention. All improved performance as compared to the slow pranayama group
the parameters were recorded again after 12 weeks of Parameters Fast pranayama Slow pranayama Control group
intervention. group (n=28) group (n=28) (n=28)
Age (years) (Mean ± SD) 18.39 ± 1.133 19.28 ± 1.82 19.0 ± 1.56
Intervention Height (cm) (Mean ± SD) 158.46 ± 7.30 157.33 ± 9.42 157.25 ± 8.86
We trained the participants in their respective pranayama technique Weight (Kg) (Mean ± SD) 49.63 ± 6.12 51.82 ± 11.65 50.21 ± 9.26
for one week, before the start of the intervention period. Pranayama
Gender
intervention was carried out for about thirty-five minutes a day,
Male 5 4 5
three times per week, for a duration of 12 weeks. A certified yoga
trainer at ACYTER gave the Pranayama training and intervention. Female 23 24 23
Participants practised the pranayama in a quiet room which was [Table/Fig-1]: Comparison of subject’s characteristics amongst three
maintained at a comfortable temperature (25 ± 2ºC). We followed groups. *P<0.05; **P<0.01; ***P<0.001. One way ANOVA test for intergroup
comparison of Age, Height & Weight. Chi-square test for comparison of intergroup gender
pranayama techniques followed in ACYTER, JIPMER 21. Typical
distribution
sessions of fast and slow pranayamas were as follows:
Parameters Fast pranayama Slow pranayama Control group
Fast Pranayama: Each cycle (6 minutes) consisted of practising group (n=28) group (n=28) (n=28)
one minute of Kapalabhati, one minute of Bhastrika and one minute LCT Pre 114.03 ± 17.13 104.89 ± 19.20 111.36 ± 18.74
of Kukkriya pranayamas, interspersed with one minute of rest (time in sec)
Post 104.17 ± 114.15*** 89.32 ± 19.37*** 109.36 ± 24.05
between each pranayama. Participants were asked to complete 4
LCT Pre 2.64 ± 2.52 1.36 ± 1.54 0.86 ± 0.97
cycles in each session (24 minutes). (omissions)
Post 0.71 ± 1.08*** 0.42 ± 0.69** 0.70 ± 1.08
Slow Pranayama: Each cycle (9 minutes) consisted of practising
LCT Pre 0.035 ± 0.18 0.03 ± 0.18 0.06 ± 0.25
two minutes of Nadishodhana, two minutes of Pranava and two (commission)
minutes of Savitri pranayamas which were interspersed with one Post 0.071 ± 0.62 0.07 ± 0.26 003 ± 0.18
minute of rest between each pranayama. While they were sitting TTA Pre 73.60 ± 23.4 65.12 ± 14.96 74.10 ± 11.64
(in sec)
in a comfortable posture (sukhasana), participants were asked to Post 58.67 ± 21.62*** 51.89 ± 13.14*** 72.10 ± 12.95
perform three rounds per session (27 minutes). TTB Pre 104.57 ± 26.50 97.05 ± 24.36 106.73 ± 34.45
(in sec)
Post 83.96 ± 18.94*** 85.39 ± 25.47*** 98.46 ± 33.47
Statistical analysis FDS Pre 6.03 ± 0.83 6.00 ± 0.94 5.93 ± 1.36
Power and sample size software, version 3.0 was used to calculate
Post 6.75 ± 1.07*** 6.42 ± 0.71* 5.73 ± 1.25
the adequate sample size (at assumed power of 90%) which
RDS Pre 4.14 ± 0.80 4.21 ± 0.95 3.83 ± 1.14
was required for the study and to analyze the post–test power
of the study. Analysis of the data was done by using IBM SPSS, Post 4.50 ± 1.07* 4.57 ± 1.13 3.80 ± 1.32
version 19. The normality of the data was tested by Kolmogorov– ART Pre 188.99 ± 30.36 186.61 ± 30.43 189.54 ± 28.08
(msec) †
Smirnov test. Intergroup comparison was done using one way Post 154.89 ± 29.10*** 167.58 ± 23.99*** 189.76 ± 26.61
ANOVA, followed by Tukey Krammer post–hoc test for pair wise VRT–R Pre 219.79 ± 35.21 208.11 ± 37.02 221.88 ± 34.45
comparisons. Intragroup comparisons were done by using paired (msec) †
Post 177.85 ± 22.22*** 189.32 ± 40.19* 222.0 ± 27.79
t-test for parametric measures and Wilcoxon signed rank test was
VRT-G Pre 240.70 ± 39.44 226.53 ± 41.67 222.68 ± 31.69
used for non-parametric measures. Chi-square test was used (msec) †
Post 186.31 ± 28.02*** 206.32 ± 39.02* 223.21 ± 30.04
to compare intergroup gender distributions. The Mann Whitney
U-test was used to compare the percentage change between PSS Pre 19.21 ± 4.33 19.21 ± 4.38 20.57 ± 3.17
groups. A p value less than 0.05 was considered to be statistically Post 14.42 ± 4.14*** 13.89 ± 2.94*** 19.82 ± 3.41
significant. [Table/Fig-2]: Comparison of pre test and post test values of cognitive
test parameters and reaction time in three groups (Mean ± S.D). LCT- letter
Results cancellation test, TTA – Trial test A, TTB – Trial test A , FDS- Forward digit span, RDS- Reverse digit
span, ART – Auditory reaction time, VRT–R – Visual reaction time for red, VRT-G – Visual reaction time
A post-test analysis, revealed that the lowest power of the study for green, PSS- Perceived stress score. *P<0.05; **P<0.01; ***P<0.001; Pre-Post analysis was done by
with a mean RDS difference of 0.36 (SD=1.13) between fast and wilcoxon signed rank test. †Pre-Post analysis was done by Students paired ‘t’ test; #P<0.05; ##P<0.01;
slow pranayama groups was 85%, which showed that the sample ###
P<0.001; #Intergroup analysis of pre values between groups was done by One way ANOVA
Parameters Fast pranayama group Slow pranayama group neural representation within the CNS and improves bidirectional
(n=28) (n=28) communication between the cerebral cortex and the limbic,
LCT (time in sec) 7.82 ± 10.91 13.24 ± 15.10 autonomic, neuro endocrine, emotional, and behavioural activation
LCT (omissions) 52.45 ± 43.32 35.57 ± 52.36 [22]. Also, generalized alteration in information processing at
thalamo-cortical level induces modification in neural mechanisms
LCT (commission) 3.57 ± 18.98 -0.035 ± 0.188
which regulate the respiratory system [28].
TTA (in sec) 18.47 ± 19.92 15.87 ± 23.06
The shortening of auditory and visual RT in our pranayama
TTB (in sec) 17.65 ± 17.25 7.23 ± 28.66
groups represents greater arousal, better concentration and faster
FDS -13.1 ± 20.32 -9.29 ± 14.83 responsiveness [12]. The improvement was significantly greater in
RDS -9.52 ± 19.74 -10.62 ± 32.94 the fast pranayama group as compared to that in slow pranayama
ART (msec) 16.72 ± 16.38* 8.31 ± 15.27 group. One previous study found insignificant decreases in ART
VRT–R (msec) 17.33 ± 14.91* 8.42 ± 16.32 and VRT, with a shorter (three weeks) training period of Savitri
(slow breathing) and Bhastrika (fast breathing) pranayamas [12].
VRT-G (msec) 20.72 ± 16.80** 7.89 ± 12.75
Our study, on the other hand, demonstrated that a prolonged
PSS 23.47 ± 20.38 23.04 ± 18.31
practice (12 weeks) of pranayama could be beneficial in reducing
[Table/Fig-3]: Comparison of percentage difference between groups.
LCT- letter cancellation test, TTA – Trial test A, TTB – Trial test A , FDS- Forward
RT.
digit span, RDS- Reverse digit span, ART – Auditory reaction time, VRT–R – Visual
reaction time for red, VRT-G – Visual reaction time for green, PSS- Perceived stress
score. Analysis was done using Mann Whitney U test. *P<0.05; **P<0.01; ***<0.001
Limitations of the study
There was a difference in training times between the fast and slow
pranayama groups (24 vs. 27 minutes), since the participants in
in ART, VRT-R (P<0.05) and VRT-G (P<0.01) [Table/Fig-3]. the fast pranayama group found it difficult to do more than four
rounds in a session. Also, there was a difference in the number
Discussion of male and female participants in the study. Nevertheless, the
According to the traditional wisdom of yoga, pranayama is the key male and female participants were equally distributed between the
to bringing about psychosomatic integration and harmony. groups, i.e. the gender ratio was almost similar. Since this study
was conducted only on healthy participants, future studies should
Specifically, we observed a significant reduction in perceived broaden the current research and include clinical populations such
stress and improvement in the following cognitive domains: as patients with psychiatric disorders, whose cognitive functions
attention, visuo-motor speed and memory retention capacity in are adversely compromised.
both fast and slow pranayama groups. Prefrontal cortex regulates
physiological functions by integrating information from ongoing
cognitive processes, emotional processes and current stress
Conclusion
Slow and rapid types of pranayama are beneficial for stress
level [14,22]. Chronic (perceived) stress alters normal patterns
reduction and for improving cognitive functions, but fast pranayama
of prefrontal cortex activation during cognitive tasks, resulting in
has additional effects on sensori-motor performance (i.e. faster
enhanced autonomic arousal [14,22]. The reduced stress in both
auditory and visual RT).
pranayama groups could have enabled their improved cognitive
functions. Our results were consistent with those of previous
studies, which found significant improvement in various cognitive
Declaration from the authors:
The findings discussed in this research article are a part of the
domains with the practice of different yoga breathing techniques
bigger study to evaluate the effect of fast and slow pranayama on
[10,23-25].
various physiological parameters in adolescents. Part of the study
In the present study, it was not possible to determine the mechanism has earlier been published in Int J Yoga 2013;6:104‑10. [29]
of action of pranayama techniques, but we hypothesized that the
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[20] Madanmohan, Udupa K, Bhavanani AB, Vijayalakshmi P, Surendiran A. Effect [28] Telles S. Alterations of auditory middle latency evoked potentials during yogic
of slow and fast pranayams on reaction time and cardiorespiratory variables. consciously regulated breathing and attentive state of mind. 1993 May.
Indian J Physiol Pharmacol. 2005 Jul;49(3):313-8. [29] Sharma Vivek, Trakroo Madanmohan, Subramaniam Velkumary, Rajajeyakumar
[21] Gitananda Swami. Pranayama: The fourth limb of Ashtanga yoga. Satya press; M, Bhavanani Anand, Sahai Ajit. Academic journal article. Int J Yoga.
2008. 2013;6:104‑10.
PARTICULARS OF CONTRIBUTORS:
1. Assistant Professor, Department of Physiology, JIPMER, Puducherry, India.
2. Assistant Professor, Department of Physiology, Chennai Medical College Hospital & Research Centre, Irungalur, Trichy, Tamilnadu, India.
3. Assistant Professor, Department of Physiology, JIPMER, Pondicherry, India.
4. Senior Resident, Department of Physiology, JIPMER, Pondicherry, India.
5. Deputy Director, CYTER, Mahatma Gandhi Medical College and Research Institute, Puducherry, India.
6. Professor and Head, Department of Physiology, Mahatma Gandhi Medical College and Research Institute, Puducherry, India.
7. Professor & Head, Department of Biostatistics, JIPMER, India.
8. Assistant Professor, Department of Physiology, Vinayaka Mission’s Medical College & Hospital, Keezhakasakudi, Karaikal, Puducherry, India.
Abstract
Background: This study evaluated immediate effects of 27 rounds of left nostril initiated
alternate nostril breathing (ANB) technique of nadi shuddi (NS) and right nostril initiated
ANB of aloma viloma (AV) pranayama on cardiovascular (CV) parameters and reaction time
(RT) in a trained population.
Materials and methods: 16 subjects attending regular yoga sessions were recruited and each
subject performed 27 rounds of either technique, selected randomly on different days. Heart
rate (HR), systolic pressure (SP), diastolic pressure (DP), auditory and visual reaction time
(ART and VRT) were recorded before and after pranayamas. NS was done by breathing in
through left nostril and out through right followed by breathing in through right and out
through left. AV was done by breathing in through right nostril and out through left followed
by breathing in through left and out through right. All data passed normality testing and
statistical analysis was carried out using Student’s paired t test.
Results: HR, SP and DP reduced significantly (p < 0.05 to 0.001) after NS while they
increased after AV. Post intervention differences as well as ∆% between groups was
significant (p < 0.05 to 0.001) for HR, SP and DP. ART and VRT were significantly (p < 0.05
to 0.001) shortened after AV and significantly prolonged after NS. Post intervention
differences as well as ∆% between groups was very significant (p < 0.001) for both ART and
VRT.
Discussion: Significant reductions of HR, SP and DP after NS and their increase after AV
may be attributed to modulation of autonomic tone. Right nostril initiated ANB technique
produces autonomic arousal, whereas left nostril initiated ANB technique induces
relaxation/balance. These can be selectively applied in various therapeutic settings. Further
studies in various clinical conditions and settings can enable us to understand their therapeutic
applications better.
INTRODUCTION:
Shiva Swarodaya, a classical yogic text describes the ultradian nasal cycle as
Swarodaya Vigyan and highlights differential effects of its phases that reflect the
lunar cycles (1) Yogic teachings reiterate that breathing exclusively through the left
nostril potentiates ida nadi, the “lunar channel” while breathing exclusively through
the right activates pingala nadi, the “solar channel”.
In the past few decades scientific studies on uni-nostril breathing (UNB) and alternate
nostril breathing (ANB) have reported physiological and psychological effects of
pranayama techniques such as right UNB (surya nadi), left UNB (chandra nadi),
right initiated ANB (surya bhedana), left initiated ANB (chandra bhedana) and nadi
shuddhi (NS). (2, 3, 4, 5, 6) Performance of ANB has been reported to rapidly alter
cardiopulmonary responses and improve simple problem solving (7) and a tilt toward
parasympathetic dominance has been demonstrated after even just 15 min of ANB
involving two breath cycles for each round of the practice.(5)
It is important to scientifically validate specific differential effects of various ANB
techniques and to the best of our knowledge no study has compared NS and aloma
viloma (AV) pranayama. Both of them are ‘two breath cycle’ ANB techniques, but
the breathing is initiated through left nostril in NS (left in-right out-right in-left out)
while it is initiated through right nostril in AV (right in-left out-left in-right out).
With the above in mind, this study planned to evaluate immediate effects of 27 rounds
of NS and AV on cardiovascular (CV) parameters and reaction time (RT) in a trained
population. For CV parameters we selected heart rate (HR) as well as systolic
pressure (SP) and diastolic pressure (DP) as these indicate changes in cardiac
autonomic regulation while for RT that is an index of processing ability of central
nervous system and a simple, non invasive means of determining sensorimotor co-
ordination and performance we selected auditory and visual RT (ART and VRT
respectively). (8, 9)
• NS was done by breathing in through left nostril and out through right
followed by breathing in through right and out through left.
• AV was done by breathing in through right nostril and out through left
followed by breathing in through left and out through right.
Participants were instructed to focus their mind on their breath and ensure it was slow,
deep, and regular while attempting to utilize all sections of their lungs. Respiratory
rate for both techniques was maintained at approximately 5-6 breaths per min (BPM)
and this was regulated by one of the investigators providing an audible count of six
for both inspiration and expiration. As they were all attending regular yoga sessions,
none reported any difficulty in performing 27 rounds of the techniques as given
above.
To ensure objectivity in measuring HR and BP, the recordings were done using non-
invasive automatic BP monitor (HEM– 7203, Omron Healthcare Co. Ltd, Kyoto,
Japan) with an instrumental accuracy of ±5% for HR and ±3 mm Hg for BP. RT
apparatus (Anand Agencies, Pune) with a built in 4 digit chronoscope and display
accuracy of 1 ms was used for the study. Auditory beep sound stimulus was used for
ART and red light stimulus for VRT. The subjects were instructed to release the
response key as soon as they perceived the stimulus. Signals were given from the
front to avoid effect of lateralized stimulus and they used dominant hand while
responding to signals.(3, 4) All subjects were given adequate exposure to the equipment
on two different occasions to familiarize them with the procedure as RT is more
consistent when subjects have had adequate practice. (6) More than ten trials were
recorded and the mean of three similar observations was taken as a single value for
purpose of statistical analysis. (10, 11)
Data were assessed for normality using GraphPad InStat version 3.06 for Windows
95, (GraphPad Software, San Diego California USA). All data passed normality
testing by Kolmogorov-Smirnov Test and hence intra and inter group analysis was
carried out using Student’s paired t test.
RESULTS:
The results are given in Table 1. HR, SP and DP reduced significantly (p < 0.05 to
0.001) after NS while they increased after AV. The post intervention differences as
well as ∆% between groups was significant (p < 0.05 to 0.001) for HR, SP and DP.
ART and VRT were significantly (p < 0.05 to 0.001) shortened after AV and
significantly prolonged after NS. The post intervention differences as well as ∆%
between groups was very significant (p < 0.001) for both ART and VRT.
DISCUSSION:
The significant reductions of HR, SP and DP after NS and their increase after AV
may be attributed to modulation of the resting autonomic tone. Previous reports
support our finding that right nostril initiated UNB and ANB techniques induce a state
of arousal through sympathetic activation and / through increased ascending reticular
activity and / by central action at the primary thalamo-cortical level. (4, 6, 12, 13) This
autonomic arousal may also explain faster reactivity seen after AV and signifies an
enhancement of central neuronal processing ability. This may be due to a faster rate of
information processing as well as improved concentration that enables selective
inhibition of extraneous stimuli. The slower reactivity after NS on the other hand,
may be attributed to the induction of a more relaxed state of parasympathetic
dominance in our subjects, as evidenced by reductions in all CV parameters. (13)
Some researchers have tried to explain the differential physiological and
psychological changes due to right and left nostril breathing and have postulated
various mechanisms. Shannahoff-Khalsa suggested that mechanical receptors in the
nasal mucosa register flow of air across membranes (unilaterally) and transmit this
signal ipsilaterally to the hypothalamus, the highest center for autonomic regulation.(2)
He also suggested that right nostril dominance in the nasal cycle as well as right UNB
may be correlated with the “activity phase” of the basic rest-activity cycle, the time
during which sympathetic activity in general exceeds parasympathetic activity
throughout the body.(2) Differences between right and left vagus nerves have been
reported with right vagus having greater cardiac deceleratory effect compared to left
and right vagus exerting greater restraint on SA node than left.(2) Another study
suggested that ultradian rhythms of HR may be also governed by alternating rhythmic
influences of the right and left branches of the autonomic nervous system with
increased HR resulting from right sympathetic with left parasympathetic
dominance.(12) Kennedy reported alternating left–right levels of catecholamines in
peripheral circulation of resting humans with rhythms coupled to the nasal cycle.(14)
As the present study provides more supporting evidence to these earlier reports, we
can plausibly conclude that right nostril initiated ANB techniques produce autonomic
arousal, whereas left nostril initiated ANB techniques induce autonomic
relaxation/balance. These techniques can be selectively applied in various therapeutic
settings with NS benefiting those who require relaxation, reduction of stress, anxiety
and hypertension while AV can be applied in patients of depression, narcolepsy and
learning disorders. Further studies in various clinical conditions and settings can
enable us to understand their therapeutic applications better.
ACKNOWLEDGMENTS:
The authors thank the management of Sri Balaji Vidyapeeth University for setting up
and supporting the Centre for Yoga Therapy, Education and Research (CYTER) in
Mahatma Gandhi Medical College and Research Institute (MGMCRI). We are
grateful to Yogacharini Meenakshi Devi Bhavanani, Director ICYER for her constant
motivation and supportive guidance. Thanks are due to D Pushpa, G Sarulatha and M
Sangeeta for their valuable assistance during training, recording sessions and data
entry. We thank all the subjects for their wholehearted cooperation during the training
and recording sessions.
REFERENCES:
1. Bhavanani AB, Swarodaya Vigjnan- A Scientific Study of the Nasal Cycle.
Yoga Mimamsa 2007; 39 : 32-8.
2. Shannahoff-Khalsa DS. Unilateral forced nostril breathing: Basic science,
clinical trials, and selected advanced techniques. Subtle Energies and Energy
Med J 2002; 12: 79-106.
3. Mohan SM. Svara (Nostril dominance) and bilateral volar GSR. Indian J
Physiol Pharmacol 1996; 40: 58–64.
Table 1: Immediate effect of nadi shuddi and aloma viloma pranayamas on heart
rate (HR), systolic pressure (SP), diastolic pressure (DP), auditory reaction time
(ART) and visual reaction time (VRT) in the same subjects before (B) and
immediately after (A) performance of 27 rounds of the respective technique.
B A ∆% B A ∆% B A ∆%
Values are given as mean ± SD for 16 subjects. * p < 0.05, ** p < 0.01 and *** p <
0.001 by paired t test for intra group comparisons. Actual p values are given for
paired t test for intergroup comparisons. ∆ % comparisons were done by paired t test.
ABSTRACT
Previous studies have reported differential physiological and psychological effects of exclusive right
and left nostril breathing. Though potential health benefits have been postulated, further clinical
research is required to prove immediate and sustained efficacy of these techniques. This study
evaluated immediate effects of exclusive right (SNP) and left (CNP) nostril breathing on cardiovascular
(CV) parameters and reaction time (RT) in a geriatric population. 26 subjects attending regular yoga
sessions at a senior citizen hospice, were recruited for this self-controlled study. They were instructed
to sit in any comfortable posture and relax for 5 min before taking the pre-intervention recordings of
Heart rate (HR), blood pressure (BP), auditory and visual RT (ART and VRT respectively). They then
performed the selected technique and parameters were recorded immediately after performance of 9
rounds of either SNP or CNP. The entire sequence of recordings was randomised to avoid any bias.
Intra and inter group statistical analysis was carried out using Student's paired t test for data that
passed normality testing and Wilcoxon matched-pairs signed-ranks test applied for the others. Overall
intra-group comparison of pre-post data and inter-group Δ % comparisons showed statistically
significant (p < 0.05) differences for all parameters. There was an overall reduction in HR and BP-
based parameters following both SNP and CNP. However, inter-group Δ % comparisons revealed a
significantly greater reduction after CNP for all parameters. Inter-group comparisons revealed highly
significant decreases (p < 0.001) in VRT and ART after SNP. In conclusion, our study sheds new light
on the physiological changes occurring after SNP and CNP in a geriatric population. While both
techniques reduce HR and BP, CNP does it more significantly. There is shortening of RT following
SNP and this may be attributed to enhance sensory motor function that is of great significance in the
elderly. We suggest that Yoga should be part of the heath care facilities for the elderly as it can enhance
their quality of life and improve their overall health status.
old or very old, sick or debilitated, one who is vigilant normal health status, whereas others reported that they
attains success in all yoga, by means of practice, were on regular treatment for one or more medical
provided they abide to the rules and regulations conditions like hypertension (14), hypothyroidism (3),
properly- Hathapradipika I:64). (3) Yoga has preventive, type 2 diabetes mellitus (15), knee pain (4), low back
curative as well as rehabilitative potential and this may
pain (3), arthritis (1), asthma (2), dyslipidemia (4) and
be explained on the basis of its ability to modulate
insomnia (2). None were receiving autonomic
autonomic functions, relieve stress, improve
physiological functions including cardio-respiratory modifying agents like α- or β-blocking drugs.
fitness and improve quality of life. (4,5,6)
The study was conducted on four different days
Swarodaya vigyan, the science of understanding between 4pm and 5.30 pm. To avoid any confounding
the ultradian nasal cycle has been traditionally codified effects of recording on different days, subjects were
in Shiva Swarodaya wherein differential effects of randomly assigned to do one of the techniques on two
different phases of the nasal cycle are given in great days of their recording. One half of the subjects
detail (7) It is traditionally taught that breathing performed CNP, while the others performed SNP and
exclusively through the left nostril or chandra nadi this was reversed on the next day. The subjects were
pranayama (CNP) potentiates ida nadi, the “lunar
instructed to sit in any comfortable posture and relax
channel” while breathing exclusively through the right
in surya nadi pranayama (SNP), activates the pingala for 5 min before taking the pre-intervention recordings
nadi, the “solar channel”. of HR, systolic pressure (SP), diastolic pressure (DP),
auditory and visual RT (ART and VRT respectively).
There is some evidence that the practice of They then performed the selected technique and the
Pranayama (the fourth limb of Ashtanga Yoga) can parameters were recorded immediately after the
significantly lower dangerous free radicals while performance of 9 rounds of either the SNP or CNP.
increasing the body’s intrinsic potential to produce
The entire sequence of recordings was randomised to
protective antioxidants. (8) This may be one of the
avoid any bias.
intrinsic mechanisms by which it helps improve
psycho-physiological wellbeing in patients suffering SNP was performed using nasika mudra wherein
from chronic degenerative diseases that are more
the ring finger of the right hand was used to occlude
common in the elderly.
the left nostril by pressing on the outside of the nostril.
Previous studies have reported differential CNP was performed using nasika mudra wherein the
physiological and psychological effects of exclusive thumb was used to occlude right nostril by pressing
right and left nostril breathing. (9,10,11) Though potential on the outside of the nostril. The left hand was held in
health benefits have been postulated, further clinical Jnana Mudra on both the occasions. Participants were
research is required to prove immediate and sustained instructed to focus their mind on their breath and
efficacy of these techniques especially in a geriatric
ensure it was slow, deep, and regular while attempting
population.
to utilize all sections of their lungs. Respiratory rate
With the above in mind, this study planned to for all techniques was maintained at 5-6 breaths per
evaluate immediate effects of SNP and CNP on min (BPM) and this was regulated by providing an
cardiovascular (CV) parameters and reaction time (RT) audible count of six for both inspiration and expiration.
in a geriatric population. We selected heart rate (HR) As they were all attending regular Yoga sessions, none
and blood pressure (BP) as these indicate changes in reported any difficulty in doing the techniques.
cardiac autonomic regulation while RT is an index of
processing ability of central nervous system and a HR, SP and DP were recorded using non-invasive
simple, non invasive means of determining semi-automatic BP apparatus (CH – 432, Citizen
sensorimotor co-ordination and performance. (12, 13) Systems, Tokyo, Japan) having range from 40 to 180
beats/min and accuracy ± 5%. Mean pressure (MP),
MATERIALS AND METHOD pulse pressure (PP), rate-pressure product (RPP) and
Twenty six subjects (21 females, 5 males) attending double product (Do P) were calculated by respective
regular yoga sessions at a senior citizen hospice, twice formulae.
weekly for more than 3 months were recruited for this
self-controlled study by convenience sampling. Their RT apparatus (Anand Agencies, Pune) with a built
mean age and body mass index (BMI) were 61.38 ± in 4 digit chronoscope and display accuracy of 1 ms
3.61 (SD) years and 25.26 ± 6.33 units respectively. All was used for the study. Simple ART was recorded for
of them were right handed. Three of them reported auditory beep sound stimulus and simple VRT for red
light stimulus. The subjects were instructed to release matched-pairs signed-ranks test was applied for other
response key as soon as they perceived stimulus. data. P values less than 0.05 were accepted as indicating
Signals were given from the front to avoid effect of significant differences for pre-post and intergroup
lateralized stimulus and they used dominant hand comparisons.
while responding to signals.(10,11) All subjects were
given adequate exposure to the equipment on two RESULTS
different occasions to familiarize them with the
procedure as RT is more consistent when subjects have The results are given in Table 1. Overall intra-group
had adequate practice. (14) More than ten trials were comparison of pre-post data and inter-group Δ %
recorded and the mean of three similar observations comparisons showed statistically significant (p < 0.05)
was taken as a single value for purpose of statistical differences for all parameters. There was an overall
analysis. (15, 16) reduction in HR and BP-based parameters following
Data were assessed for normality using GraphPad both SNP and CNP. However, inter-group Δ %
InStat version 3.06 for Windows 95, (GraphPad comparisons revealed a significantly greater reduction
Software, San Diego California USA). Intra and inter after CNP for all parameters except DP and HR (that
group statistical analysis was carried out using just missed statistical significance). Inter-group
Student’s paired t test for data that passed normality comparisons revealed highly significant decreases (p
testing by Kolmogorov-Smirnov Test. Wilcoxon < 0.001) in VRT and ART after SNP.
Table 1: Immediate effect of chandra nadi pranayama (CNP) and surya nadi pranayama (SNP) on heart rate (HR),
systolic pressure (SP), diastolic pressure (DP), mean arterial pressure (MAP), pulse pressure (PP), rate pressure
product (RPP), double product (DoP), auditory reaction time (ART) and visual reaction time (VRT) in a geriatric
population before (B) and immediately after (A) nine rounds of the technique.
Values are given as mean ± SD for 26 subjects. * p < 0.05, ** p < 0.01 and *** p < 0.001 by paired t test for intra group comparisons of HR,
SP (SNP), DP, MP, PP, RPP and DoP and Wilcoxon matched-pairs signed-ranks test for SP (CNP), ART and VRT. Actual p values are given
for paired t test (HR, DP, MP, PP, RPP and DoP) and Wilcoxon matched-pairs signed-ranks test (SP, ART and VRT.) are given for the
intergroup comparisons. Δ % comparisons were done by paired t test for PP and RPP and by Wilcoxon matched-pairs signed-ranks test
for the rest.
Rajajeyakumar M1, Amudharaj D2, Bandi harikrishna3, Madanmohan T4, Jeyasettiseloune5, Bhavanani AB6
1
Assistant Professor, Department of Physiology, Chennai Medical College Hospital & Research Centre, Trichy,,
2
Assistant Professor, Department of Physiology, Aarupadai Veedu Medical College & Hospital Pondicherry,
3
PhD Scholar, Department of Physiology, JIPMER), Pondicherry, 4Professor & Head, Department of Physiology,
Mahatma Gandhi Medical College & Research Centre, Pondicherry, 5Senior Research Fellow, Department of ACYTER
(JIPMER), Pondicherry, 6Deputy Director, CYTER, Mahatma Gandhi Medical College & Research Centre Pondicherry
ABSTRACT
Introduction: Yoga produces consistent physiological changes and have sound scientific basis. Heart
rate variability (HRV) has come to be widely used as a non-invasive tool to assess autonomic
function in physiological as well as disease states. In view of this, the present study was aimed
to study the effect of suryanadi(SNP) and chandranadi pranayams(CNP) on HRV in healthy young
volunteers.
Methodology: 11male volunteers aged between 20-30yrs were assigned to a sequence randomly.
Each volunteer was taught both SNP and CNP by trained yoga teacher and made to practice under
direct supervision between 4-6.30 pm in ACYTER lab, JIPMER. HRV was recorded by using
BIOHARNESS AcqKnowledge 4.1 version and analyzed by Kubios HRV 2.00 software. Basal resting
parameters and HRV were recorded for 5 minutes after that SNP was performed in six cycles per
minute for 5 minutes followed by 5 min rest. Three such sessions (before, during and after) HRV
were recorded. The same procedure and recording ware followed for CNP.
Results: The time domain analysis of SNP revealed an increased heart rate with a decreased RMSSD,
However the SDNN was increased. Frequency domain analysis, increased LF power and decreased
HF power and LF/HF ratio increased after the intervention. In CNP, the time domain analysis, showed
decreased heart rate and an increased pNN50. The frequency domain analysis revealed an increased
HF power with decreased LF/HF ratio.
Discussion: SNP increase the sympathetic activity and CNP increases the parasympathetic activity
and these can be appropriately advocated in many chronic cardiovascular diseases where the
autonomic imbalance is one of the primary derangements.
Chandra Anuloma Viloma Pranayam” which means (SNP) and chandranadi pranayam (CNP) by trained
a heat dissipating or cooling liberating practice2,3 yoga teacher and made to practice under direct
supervision until they were familiar. The procedures
Heart rate variability (HRV) has come to be widely
and recordings were carried out in lying down posture
used as a non-invasive tool to assess autonomic
for all volunteers between 4-6.30 pm in ACYTER lab,
function in a variety of physiologic as well as
disease states4. However, there is paucity of literature JIPMER.Basal resting parameters and HRV were
on immediate effect of suryanadi and Chandranadi recorded for five minutes followed by
pranayam on HRV.In view of this, the present study
Day 1: SNP (only right nostril breathing) was
was aimed to study the immediate effect of suryanadi
performed in six cycles per minute (each cycle consists
and chandranadi pranayams on HRV in healthy young
of five seconds for each inspiration and expiration) for
volunteers.
five minutes followed by five min rest. Three such
sessions (before, during and after) HRV were recorded.
MATERIALS AND METHOD
Day 2: The same procedure and parameters were
Materials
recorded for CNP (left nostril breathing only).
HRV was recorded by using BIOHARNESS
AcqKnowledge 4.1 version and analyzed by Kubios Statistical analysis:
HRV 2.00 software. Blood pressure and heart rate were
Statistical analysis was done using SPSS version
recorded with the subject seated comfortably, using
16 (Repeated measures of ANOVA followed by post
the noninvasive automated BP monitor (NIBP).
hoc analysis with Benferroni adjustment) and the level
Methods & procedure of statistical significance is considered at a p value <
0.05.
Study involves human subjects only
• Subjects aged between 20-30years males The results of our study were much in accordance
with the previous studies. The time domain analysis
• Willing for learning pranayam technique
of SNP revealed an increased heart rate with a
Exclusion criteria decreased RMSSD, the index of short term HRV.
However the SDNN which is considered the index of
• Subjects with history of previous or current organic long term HRV increased. Also, in the frequency
diseases. domain analysis there is an increased LF power and
• Subjects currently receiving yoga therapy decreased HF power.
including meditation & biofeedback.
The index of sympathovagal balance as reflected
The present study was conducted on 11male by LF/HF ratio increased i.e. from 1.8 to 2.2 after the
volunteers’ 20-30yrs. after obtaining ethical clearance intervention. All the observation showed that SNP is
from the institutional Human Ethics Committee. All sympathomimetic. In CNP, the time domain analysis
consenting subjects meeting inclusion and exclusion of HRV revealed a decreased heart rate and an
criteria of the study will be selected and informed increased pNN50. The frequency domain analysis
written consent will be obtained after thoroughly revealed an increased HF power with decreased LF/
explaining the procedure. HF ratio i.e. from 2.1 to 1.5. The observations of CNP
clearly indicated that CNP is an activator of the
Their height, weights were recorded and BMI was
calculated. Each volunteer was taught both suryanadi parasympathetic activity.
Table 1: Shows the effect of Suryanadi pranayam on short term heart rate variability parameters before, during &
immediate after the procedure.
Values are expressed as Mean ± SEM. . *P d” 0.05 **P d” 0.01 ***P d” 0.001
Changes during the test and after the test were both compared with pretest values by Student’s paired’t’ test. The two P values reported
are for the pretest vs. during and pretest vs. after comparisons respectively.
Table 2: Shows the effect of Chandranadi pranayam on short term heart rate variability parameters before, during
& immediate after the procedure.
Table 2: Shows the effect of Chandranadi pranayam on short term heart rate variability parameters before, during
& immediate after the procedure. (Contd.)
Values are expressed as Mean ± SEM. *P d” 0.05 **P d” 0.01 ***P d” 0.001
Changes during the test and after the test were both compared with pre-test values by Student’s paired’t’ test. The two P values reported
are for the pre-test vs. during and pre-test vs. after comparisons respectively.
PRESENT AFILIATIONS:
1
Deputy Director, Centre for Yoga Therapy, Education and Research (CYTER), MGMCRI,
Puducherry.. Email: yognat@gmail.com
2
Senior Research Fellow, ACYTER, JIPMER, Puducherry- 6. Email: jss8yoga@gmail.com
3
Senior Research Fellow, ACYTER, JIPMER, Puducherry-6. Email: zeesanj@gmail.com
4
Director, CYTER, MGMCRI, Puducherry. Email: drmadanmohan999@rediffmail.com
*Corresponding author
ACKNOWLEDGEMENTS:
The authors thank Sri G Dayanidy and Selvi L Vithiyalakshmi, yoga instructors at ACYTER for
their assistance during the study. We also thank the Director, MDNIY and Director, JIPMER for
their support as this study was possible because ACYTER has been established as a
collaborative venture between the Morarji Desai National Institute of Yoga, New Delhi and
JIPMER, Puducherry with funding from Department of AYUSH, Ministry of Health and Family
Welfare, Government of India.
1
Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
ABSTRACT:
Diabetes mellitus (DM) and hypertension (HT) are widely prevalent psychosomatic lifestyle
disorders that often coexist. Chandranadi pranayama (CNP), an exclusive left nostril breathing
technique, has been reported to be useful in reducing heart rate (HR) and blood pressure (BP) in
normal subjects as well as hypertensives and is part of yoga therapy schedules for patients of HT
and DM. This study investigated the immediate effects of 5 minutes of CNP on HR, BP and
heart rate variability (HRV) in patients of HT, DM and in those having both (DMHT). Thirty
nine participants receiving standard medical care from the department of medicine, JIPMER
were recruited. HR, BP and short-term supine HRV were recorded before and after 5 minutes of
CNP. Analysis showed significant (p < 0.05) fall of HR and BP indices in all three groups with
no difference between groups. However in short term HRV analysis, there were differences
between the responses of DM and HT patients with regard to mean RR and mean HR.
Preexisting intergroup differences with regard to SDNN, RMSSD, HF power and total power
were negated after the performance of CNP. Pre-post intra group comparisons showed
significant increases in Mean RR and Mean HR in both HT and HTDM groups while there were
significant increases in LFnu and LF/HF ratio with significant decrease in HFnu in DM group.
The post CNP responses of DM group in Mean RR, SDNN, Mean HR, RMSSD, LF power and
total power were contrary to responses in the other groups. This is the first report comparing
immediate effects of CNP in patients of HT and DM. The reduction in HR and BP indices in all
three groups may be attributed to an overall normalization of autonomic cardiovascular rhythms
along with improvement in baroreflex sensitivity irrespective of the disorder. The HRV findings
are more complicated but show a trend towards a normalization of the pre existing autonomic
differences between groups that is typical of Yoga techniques. HRV changes in DM patients
were contrary to HT and DMHT patients in many parameters and this may be due to a greater
degree of cardiac autonomic neuropathy in them. Further studies are required to enable better
understanding of mechanisms involved as well as to determine how long such effects persist.
We recommend the addition of this simple and cost effective technique to regular management
protocols of HT and DM.
Key words: chandra nadi pranayama, heart rate variability, diabetes mellitus, hypertension
2
Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
INTRODUCTION:
Heart rate variability (HRV), the beat-to-beat alterations in heart rate, is a simple noninvasive
(1)
measurement for investigating autonomic influence on the cardiovascular system. Low HRV
and baroreflex sensitivity reflect impaired cardiovagal adaptability and suggest excessive
sympathetic and/or insufficient parasympathetic tone that are, in turn, strong independent
predictors of cardiovascular morbidity and mortality. (2)
Streeter et al recently proposed a theory to explain the benefits of Yoga practices in diverse,
frequently comorbid medical conditions based on the concept that Yoga practices reduce
(3)
allostatic load in stress response systems such that optimal homeostasis is restored. They
hypothesized that stress induces an imbalance of the autonomic nervous system (ANS) with
decreased parasympathetic and increased sympathetic activity, under activity of the gamma
amino-butyric acid (GABA) system, the primary inhibitory neurotransmitter system, and
increased allostatic load. They further hypothesized that Yoga-based practices correct
underactivity of the parasympathetic nervous system and GABA systems in part through
stimulation of the vagus nerves, the main peripheral pathway of the parasympathetic nervous
system, and reduce allostatic load. According to their theory the decreased parasympathetic
nervous system and GABAergic activity that underlies stress-related disorders can be corrected
by Yoga practices resulting in amelioration of disease symptoms. HRV testing has a great role to
play in our understanding intrinsic mechanisms behind such potential effects of Yoga.
Diabetes mellitus (DM) and hypertension (HT) are widely prevalent psychosomatic lifestyle
disorders that often coexist and in whom factors such as sedentary habits and physical,
emotional and mental stress play a major role. They also probably have synergistic detrimental
effects on the cardiovascular system especially with regard to the cardiac autonomic function.
Various reviews have suggested that Yogic practices may have a role in prevention and
(2, 4, 5)
management of diabetes as well as co-morbid conditions like HT and dyslipidemia . It is
interesting to note that even a short lifestyle modification and stress management education
program based on yoga reduces risk factors for cardiovascular disease and DM within a period
of 9 days. (6)
Chandranadi pranayama (CNP), an exclusive left nostril breathing technique, has been reported
to be useful in reducing heart rate (HR) and blood pressure (BP) in normal subjects as well as
hypertensives and is part of yoga therapy schedules for patients of HT and DM. Potential health
benefits of unilateral forced nostril breathing (UFNB) have been postulated and many studies
(7, 8, 9 )
done on normal subjects. Further clinical research is however needed to establish the
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Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
With the above in mind, the present study planned to investigate immediate effects of 5 minutes
of CNP on HR, BP and HRV in established patients of HT, DM and in those having both
(DMHT).
HT DM DMHT
Number 14 12 13
Respiratory rate during post 18.14 ± 3.46 * 17.77 ± 5.10 16.15 ± 4.04 **
CNP recording
Medications Amlodipine, Glimipride, Amlodipine,
Enalopril Glibenclamide Enalopril
Atorvastatin and Metformin, Atorvastatin,
Aspirin Rosaglitazone Glimipride
Proglitazone, Glibenclamide,
Insulin Metformin
Rosaglitazone,
Progiltazone
Insulin and Aspirin
ϯ , p = 0.0143 for inter group comparisons of age by ANOVA with * for DM vs DMHT.
* p < 0.05, ** p< 0.01 by paired t test for comparisons between pre and post CNP RR during
HRV recordings.
4
Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
This study was conducted at the Advanced Centre for Yoga Therapy Education and Research
(ACYTER) that has been established as a collaborative venture between the Morarji Desai
National Institute of Yoga, New Delhi and JIPMER, Puducherry with funding from Department
of AYUSH in the Ministry of Health and Family Welfare, Government of India. Ethical
approval has been obtained by ACYTER from the Institutional Ethics Committee for studies on
the effect of yoga therapy on HT and DM. The present study was conducted as a pilot study as
part of this larger study.
Thirty nine participants were recruited from those attending regular Yoga therapy sessions at
ACYTER, JIPMER by convenience sampling. All were receiving standard medical care for
more than 3 years on outpatient in the department of medicine, JIPMER. Demographic
characteristics of the participants are given in Table 1.
All tests were carried out in ACYTER Yoga Research laboratory between 9 and 11 am. The
environment was quiet, with comfortable temperature and subdued lighting. The subjects were
briefed about the study protocol and written informed consent was obtained from them. They
were advised to come at least one hour after light breakfast, with empty bowel and bladder,
refrain from smoking and alcohol on the day of test and take their morning dosage of
antihypertensive agent after the procedure to avoid interference with cardiac autonomic
functions.
Anthropometric parameters such as height (cm) and body weight (Kg) were recorded and BMI
calculated using Quetlet formula. Height was measured by a wall mounted stadiometer and
weight with spring balance avoiding zero and parallax errors. The subjects were then asked to lie
in a comfortable supine posture on the couch and relax for 5 minutes.
HR and BP were measured using non-invasive semi-automatic BP monitor (CH – 432, Citizen
Systems, Tokyo, Japan) apparatus and short-term supine HRV was recorded using ZephyrTM
BioHarnessTM USA and analyzed using Kubio software V 2.0 Finland. The following frequency
and time domain indices were calculated from the HRV recordings.
5
Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
The subjects were then instructed to close their right nostril with their right thumb and use gentle
pressure to occlude the right nostril. They then performed the pranayama by breathing in and out
though the unblocked left nostril in a calm and regular manner for a total duration of 5 minutes.
They were instructed to use a conscious effort to breathe in low, mid and upper parts of their
lungs in a sequential manner for both inspiration and expiration. Post test HR and BP
measurements were recorded again at the end of the 5 minutes of CNP. Pulse pressure (PP) was
calculated as SP-DP, mean pressure (MP) as DP + 1/3 PP, rate-pressure product (RPP) as HR ×
SP / 100 and double product (Do P) as HR × MP / 100.
Statistical analysis of pre and post intervention data was done using GraphPad InStat version
3.06 for Windows 95, GraphPad Software, San Diego California USA, www.graphpad.com.
Wilcoxon matched-pairs signed-ranks test was used for intra group comparisons while inter
group comparisons were done using ANOVA with Tukey-Kramer Multiple Comparisons Test
for data with identical SDs and Kruskal Wallis with Dunn’s Multiple Comparisons Test for data
with non identical SDs. P values less than 0.05 were accepted as indicating significant
differences between pre and post test data.
RESULTS:
The results are given in Table 2 and 3. CNP resulted in a significant (p < 0.05) fall of HR and
BP indices in all three groups of patients with no difference between groups (Table 3). However
in short term HRV analysis, there were differences between the responses of DM and HT
patients with regard to mean RR and mean HR. Preexisting intergroup differences with regard to
SDNN, RMSSD, HF power and total power were negated after the performance of CNP (Table
2). Pre-post intra group comparisons showed significant increases in Mean RR and Mean HR in
6
Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
both HT and DMHT groups while there were significant increases in LFnu and LF/HF ratio with
significant decrease in HFnu in DM group. The post CNP responses of DM group in Mean RR,
SDNN, Mean HR, RMSSD, LF power and total power were contrary to responses in the other
groups.
Table 2: Resting HRV analysis of patients of hypertension (HT), diabetes mellitus (DM)
and both hypertension and diabetes mellitus (DMHT) before (B) and after (A) the
performance of 5 minutes of chandra nadi pranayama (left uninostril breathing).
Values are given as mean ± SD. * p < 0.05, ** p < 0.01, *** p < 0.001 by Wilcoxon matched-
pairs signed-ranks test for intra group comparisons. Inter group comparisons by ANOVA with
Tukey-Kramer Multiple Comparisons Test for data with identical SDs and Kruskal Wallis with
Dunn’s Multiple Comparisons Test for data with non identical SDs. * p < 0.05 for intergroup
post hoc comparisons.
7
Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
Table 3: Heart rate (HR), systolic pressure (SP), diastolic pressure (DP), pulse pressure
(PP), mean pressure (MP), rate-pressure product (RPP) and double product (Do P) in of
patients of hypertension (HT), diabetes mellitus (DM) and both hypertension and diabetes
mellitus (DMHT) before (B) and after (A) the performance of 5 minutes of chandra nadi
pranayama (left uninostril breathing).
HT DM DMHT
ANOVA
(n=14) (n=12) (n=13)
B A B A B A B A
70.86 67.86 74.67 71.08 74.69 71.92
HR (beats/min) ± ± ± ± ± ± P= 0.6415 P=0.4894
11.18 9.80 * 6.62 7.49 ** 11.31 10.07 **
137.00 130.50 126.00 123.25 130.85 128.00
SP (mm Hg) ± ± ± ± ± ± P= 0.0804 P=0.2332
14.54 13.53 * 12.48 12.75 * 8.19 12.27
83.71 80.86 80.08 78.67 82.00 79.08
DP (mm Hg) ± ± ± ± ± ± P=0.5412 P=0.7686
8.42 8.37 * 8.58 9.36 7.78 6.93 *
53.29 49.64 45.92 44.58 48.85 48.92
PP (mm Hg) ± ± ± ± ± ± P=0.2555 P=0.2440
14.54 9.20 6.60 6.99 10.60 12.12
101.48 97.40 95.39 93.53 98.28 95.38
MP (mm Hg) ± ± ± ± ± ± P=0.1762 P=0.5478
8.41 9.43 ** 9.55 10.09 ** 6.14 7.04
97.47 89.27 94.03 87.32 97.48 91.46
RPP (units) ± ± ± ± ± ± P=0.8306 P=0.7747
20.57 19.14 ** 11.70 10.14 ** 14.46 11.68 **
72.35 66.66 71.13 66.25 73.50 68.41
DoP (units) ± ± ± ± ± ± P=0.8938 P=0.8693
15.22 14.02** 8.42 7.86*** 12.38 9.45**
Values are given as mean ± SD. * p < 0.05, ** p < 0.01, *** p < 0.001 by Wilcoxon matched-
pairs signed-ranks test for intra group comparisons. Inter group comparisons by ANOVA with
Tukey-Kramer Multiple Comparisons Test for data with identical SDs and Kruskal Wallis with
Dunn’s Multiple Comparisons Test for data with non identical SDs. * p < 0.05 for intergroup
post hoc comparisons.
This is the first report of the immediate cardiovascular effects of CNP in patients of HT and DM
utilizing HRV analysis. We have also measured resting cardiovascular parameters, thus
enabling us to understand the resultant effects and also to confirm previous reports on
cardiovascular effects of CNP.
There was a significant fall of HR and BP indices in all three groups of patients and this
reduction may be attributed to an overall normalization of autonomic cardiovascular rhythms
along with improvement in baroreflex sensitivity irrespective of the underlying disorder. It has
been previously reported that sympathetic activity is lower during left nostril breathing. (11) This
8
Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
is also supported by Innes et al who had earlier postulated two interconnected pathways by
which Yoga reduces the risk of cardiovascular diseases through the mechanisms of
parasympathetic activation coupled with decreased reactivity of sympathoadrenal system and
HPA axis.(2)
The cardiovascular effects with regard to the RPP and Do P are more significant (p< 0.01 to p<
0.001) and this can be attributed to the cumulative benefits from a reduction in HR as well as
BP. RPP and Do P are especially important in patient care as they are indirect indicators of
myocardial oxygen consumption and load on the heart, and hence this reduction implies a
lowering of the strain on the heart. (12) As RPP is also a surrogate marker of overall HRV, its
(13)
reduction implies an improved cardiac autonomic regulation in our subjects. As the HR also
reduced significantly in our study, the fall in SP can be attributed to a reduction in cardiac output
due to decreased venous return as well as decreased HR. Slow and deep regular breathing is
known to harmonize respiratory and cardiovascular Meyer rhythms that then result in changes in
HR as well as BP. Increased vagal modulation of SA and AV nodes along with enhancement of
baroreceptor sensitivity may be responsible for reduction in HR and subsequent fall in SP in our
subjects irrespective of their condition.
The HRV findings in all three groups are more complicated but show a trend towards a
normalization of the pre existing autonomic differences between groups that is typical of Yoga
techniques. Preexisting intergroup differences with regard to SDNN, RMSSD, HF power and
total power were negated after the performance of CNP.
Significant increases in Mean RR with conversely significant decreases in Mean HR in both the
HT and DMHT groups may be explained by the factors discussed above and strengthen the
possibility of an enhanced harmonization of cardiac autonomic function. This seems to be more
evident in the patients of HT and DMHT as LF power and total power also increased in these
groups while it reduced in DM group. Increases in LF power are traditionally interpreted as an
index of enhanced sympathetic activity but recent understanding is that LF power reflects
baroreflex function and not cardiac sympathetic innervation. Moak et al reported that LF power
derived from the interbeat interval spectrogram predominantly reflects baroreflex-mediated,
(14)
phasic changes in cardiovagal and sympathetic noradrenergic outflows. They concluded that
in the setting of baroreflex failure, baseline LF power is reduced, regardless of the status of
cardiac sympathetic innervation.
Changes in all three groups following CNP suggests that an improvement is occurring in the
cardiac autonomic modulation irrespective of the increase or decrease in different HRV
9
Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
parameters. This implies a healthier heart, capable of responding to external and internal
changes in an adequate manner. Our hypothesis is supported by a recent report that the period
immediately following alternate nostril breathing as well as paced breathing is marked by
elevated autonomic modulation of the heart. (15)
It is to be noted that in virtually all of the short term HRV analysis, there were differences
between the responses of DM and HT patients with regard to mean RR and mean HR. This may
be attributed to a greater degree of cardiac autonomic neuropathy that is known to occur in
patients of DM. Pre-post intra group comparisons showed significant increases in Mean RR and
Mean HR in both HT and DMHT groups while there were significant increases in LFnu and
LF/HF ratio with significant decrease in HFnu in DM group. The post CNP responses of DM
group in Mean RR, SDNN, Mean HR, RMSSD, LF power and total power were contrary to
responses in the other groups.
HRV is known to be lower in patients of DM and HT and in our study, SDNN, RMSSD, LF
power, HF power and total power were much lower in the DMHT group compared to the other
groups and this may be attributed to a synergetic detrimental effect on the cardiac autonomic
nervous system due to concurrent DM and HT. a previous study by Sridar et al has also reported
reduced baseline HRV in patients having DMHT as compared to those having only DM (16) This
can be attributed to the cardiac aautonomic neuropathy in DM and HT resulting in impaired
regulation of BP and HRV due to a shift in cardiac autonomic balance towards sympathetic
dominance. Improvements in all HRV parameters following CNP in our patients may be
attributed to a balancing of the autonomic function with a shift from the sympathetic dominant
state to one of parasympathetic balance. Sridar et all had also reported that the degree of
increase in HRV was greater in hypertensive diabetic patients as opposed to normotensive
diabetic patients (16) and our findings are similar to some extent as there was a greater ∆% change
in DMHT group.
A recent study from JIPMER assessing sympathovagal imbalance by spectral analysis of HRV
reported that that autonomic imbalance in pre-hypertensives was due to proportionate increased
sympathetic activity and vagal inhibition, whereas in hypertensives, vagal withdrawal was more
(17)
prominent than sympathetic over activity. This may explain the major differences between
the groups at baseline and also the changes in DMHT group as the cardiac autonomic imbalance
was of a greater degree of severity. Increased sympathetic activity, enhanced cardiovascular
reactivity and reduced parasympathetic tone have been strongly implicated in the pathogenesis
of insulin resistance syndrome, atherosclerosis and cardiovascular diseases. Innes and Vincent
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Bhavanani et al. Yoga Mimamsa 2013; 45 (1&2): 1-13
have suggested that yoga reduces this risk profile by decreasing activation of the sympatho-
adrenal system and the hypothalamic-pituitary-adrenal axis and also by promoting a feeling of
wellbeing along with direct enhancement of parasympathetic activity via vagus nerve. (18)
Although decreased HRV is the most powerful predictor of cardiac mortality, there are a few
limitations in any study using HRV as a tool for research. It is still unclear as to which is the best
(19)
HRV variable to measure as none provides significant, consistent and accurate outcome.
Since HRV deals with RR interval variations, its measurement is limited to subjects with sinus
rhythm and to those with low number of ectopic beats. (20)
As the present study lacked an appropriate paired control group of patients, further controlled
studies are planned to ascertain a deeper understanding of the mechanisms involved. Such
studies can also determine how long such an autonomic modifying effect persists in clinical
situations. It is recommended that this simple and cost effective technique be added to the
regular management protocol of HT and DM and utilized when immediate reduction of HR and
BP are required in day-to-day as well as clinical situations.
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12
DOI: 10.7860/JCDR/2014/7452.4390
Original Article
Parameters Baseline Post test Baseline Post test Baseline Post test
HGS (Kg) 32.83 ± 11.33 34 ± 11.90 33.31 ± 9.83 37.9 ± 9.41* 30.43 ± 10.15 32.40 ± 9.25
HGE (s) 83.95 ± 45.06 101.62 ± 53.87*** 92.78 ± 41.37 116.56 ± 58.54** 71.83 ± 40.86 65.80 ± 34.06
[Table/Fig-1]: Comparison of handgrip dynamometry parameters between baseline and post test amongst the study groups (Mean ± SD)
SPG - slow pranayama group, FPG - fast pranayama group,CG - control group. Handgrip strength (HGS) in Kilograms and handgrip endurance (HGE) in seconds. Analysis
done by Student’s paired t-test. *p<0.05, **p<0.01, ***p<0.001.
males. The study did not involve invasive procedures at any stage. Parameters SPG (n=29) FPG (n=32) CG (n=30)
Hand grip strength (HGS) and endurance (HGE) parameters were HGS (Kg) 1.17 ± 5.28 4.59 ± 7.26 1.97 ± 7.42
recorded at baseline and after 12 weeks of pranayama training
HGE (s) 1.77 ± 21.17 2.38 ± 43.27 -6.03 ± 35.53*, ##
using handgrip dynamometer (Rolex, India). The subjects were
[Table/Fig-2]: Comparison of the delta changes (difference between post test &
asked to sit comfortably and proper instructions were given to them. baseline) amongst the studygroups on handgrip strength (HGS) and endurance
They were asked to perform maximum voluntary contraction (MVC) (HGE) parameters (Mean ± SD).
using the handgrip dynamometer. The test was repeated three SPG - slow pranayama group, FPG - fast pranayama group, CG - control group.
*with respect to slow pranayama group, # with respect to fast pranayama group.
times with a gap of two minutes and the highest value was recorded Analysis done by one way ANOVA with Tukey post-hoc analysis .*p<0.05, **p<0.01,
as HGS. Following HGS, the subjects were instructed to maintain ***p<0.001. #p<0.05, ##p<0.01, ###p<0.001.
one-third of HGS for as long as possible. Duration in seconds was
noted as HGE using the stop watch. Supervised pranayama training Control Group: consisted of group of volunteers who were not
(SPG - Nadisodhana, Pranav pranayama and Savitri pranayama; included in 12 week training of pranayama.
FPG - Kapalabhati, Bhastrika and Kukkuriya pranayama) was given
for 30 minutes/ day, thrice/week for the duration of 12 weeks by Results
certified yoga trainer as per the guidelines of Morarji Desai National The comparison of parameters between baseline and post test
Institute of Yoga, New Delhi. The details of pranayama training are amongst the groups on hand grip dynamometry parameters are
as follows: given in [Table/Fig-1]. The details on the comparison of handgrip
1. Fast Pranayama: Each cycle consisted of practicing one minute dynamometry parameters considered for the study at baseline were
of Kapalabhati, Bhastrika and Kukkriya pranayama interspersed comparable (p>0.05).
with one minute of rest between each pranayama. Subjects The analysis on the effect of 12 weeks of slow pranayama on HGS
were asked to complete three or more cycles in each session. and HGE parameters shows a statistically significant improvement
• Kapalabhati pranayama: The subjects forcefully expelled during (p<0.001) for HGE and statistically insignificant change (p>0.05)
the expiration but the inhalation was passive. One hundred for HGS parameter. The analysis on the effect of 12 weeks of
and twenty rounds per sitting was the maximum allowed. fast pranayama on HGS and HGE shows statistically significant
• Bhastrika pranayama (Bellows): Subjects were instructed to improvement in both HGS and HGE (p=0.01 and p=0.004,
take deep inspiration followed by rapid expulsion of breath respectively).
following one another in rapid succession. This is called as In CG there was no significant change observed in both HGS and
‘bellow’ type of breathing. Each round consisted of 10 such HGE parameters (p>0.05) after 12 weeks of study period. In HGS
‘bellows’. parameter, longitudinal changes amongst the groups were not
• Kukkriyapranayama (Dog Pant): The subjects sat in vajrasana statistically significant (p>0.05). In HGE parameter, changes
with both palms on the ground in front with wrists touching amongst the groups were statistically significant (p=0.003).An
knees and fingers pointing forward. With wide open mouth and average increase of 2.38 ± 43.27in FPG and 1.77 ± 21.17in SPG
the tongue pushed out as far as possible subjects breathed in was observed (P=0.003 and P=0.03 respectively) compared to
and out at a rapid rate with their tongue hanging out of their the CG.
mouth. The whole practice was repeated for three rounds.
Also, [Table/Fig-2] demonstrates that on comparing HGS and HGE
2. Slow Pranayama: Each round (seven minutes) of session parameters, there was no significant difference between SPG and
consisted of practicing two minutes of nadishodhana, pranava FPG groups. Therefore, our study demonstrates that the effect of
and savitri pranayama interspersed with one minute of rest slow and fast pranayama groups can be considered comparable on
between each pranayama done in comfortable posture handgrip dynamometer parameters (HGS & HGE).
(sukhasana). Subjects were asked to perform nine or more
rounds according to their capacity.
Discussion
• Nadishodhana pranayama: is rhythmic and slow alternate Since pranayama can be practiced in either slow or fast manner
nostril breathing. One round consisted of inhaling through one [3], the beneficial effects obtained by the practice of different prana
nostril, exhaling through other nostril and repeating the same yamas may be derived from the differences in duration of the phases
procedure through other nostril. of the breathing cycle, tidal volume and other factors including the
• Savitri pranayama is a slow, deep and rhythmic breathing, use of mouth, nostrils, constriction of the laryngeal muscles and
each cycle having a ratio of 2:1:2:1 between inspiration position of the glottis [10].
(purak), held-in breath (kumbhak), expiration (rechak), and held
Results of our study demonstrate that there was no significant differ
out breath (shunyak) phases of the respiratory cycle.
ence in the baseline values of handgrip dynamometry parameters.
• Pranava pranayama is slow, deep and rhythmic breathing
Therefore, all the three groups can be considered comparable for
where emphasis is placed on making the sound AAA, UUU
the present study. There was significant improvement in HGS and
and MMM while breathing out for duration of two to three
HGE in fast pranayama group whereas in slow pranayama group,
times the duration of the inhaled breath.
there was significant improvement in only HGE parameter (p<0.001)
At the end of session, all SPG and FPG subjects were instructed to along with statistically non significant but definite trend towards
lie down in shavasana and relax for 10 minutes. increase in HGS. However, on comparing longitudinal changes
between fast and slow pranayama groups, there was no statistically Acknowledgement
significant difference between these groups. Therefore, our study Special thanks are due to the Advanced Centre for Yoga Therapy
demonstrates that both slow and fast pranayamas are beneficial Education and Research (ACYTER) team of Mr. Dayanidy G and
on the handgrip dynamometer parameters (HGS & HGE) and the Ms. Vithiyalakshmi L, Yoga Instructors, for an excellent conduct of
beneficial effect of the two groups can be considered comparable. pranayama training sessions. We are also grateful to the subjects
To the best of our knowledge, there is no previous study which for cooperating during the study in all possible aspects.
compared the effect of slow and fast pranayamas on HGE and
HGS. However, many previous studies had shown beneficial effect References
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to the short duration training which evokes sympathetic activity.
PARTICULARS OF CONTRIBUTORS:
1. Assistant Professor, Department of Physiology, Vinayaka Mission’s Medical College, Karaikal-609605, India.
2. Additional Professor, Department of Physiology, JIPMER, Puducherry-605006, India.
3. Assistant Professor, Department of Physiology, JIPMER, Puducherry-605006, India.
4. Deputy Director, CYTER, Mahatma Gandhi Medical College and Research Institute, Puducherry-607 402, India.
5. Assistant Professor, Department of Physiology, Chennai Medical College Hospital and Research Centre,Tiruchirappalli, Tamilnadu-621105, India.
6. Phd Scholar, Department of Physiology, JIPMER, Puducherry-605006, India.
NAME, ADDRESS, E-MAIL ID OF THE CORRESPONDING AUTHOR:
Dr. Vivek Kumar Sharma, Date of Submission: Aug 25, 2013
Assistant Professor, Department of Physiology, JIPMER, Puducherry-605006, India. Date of Peer Review: Jan 17, 2014
Phone: 9442529673, E-mail: drviveksharma@yahoo.com Date of Acceptance: Mar 12, 2014
Financial OR OTHER COMPETING INTERESTS: None. Month of Publishing: May, 2014
ABSTRACT
Introduction: This study planned to compare immediate cardiovascular effects of different yoga asanas in healthy young
volunteers.
Materials and Methods: Heart rate (HR), systolic pressure (SP), and diastolic pressure (DP), blood pressure (BP), were
recorded using the non invasive blood pressure ( NIBP) apparatus in 22 healthy young subjects, before and after the performance
of Dhanurasana (DA), Vakrasana (VA) (both sides), Janusirasasana (JSA) (both sides), Matsyasana and Shavasana for 30 s.
HR and BP were further recorded during supine recovery at 2, 4, 6, 8, and 10 min. A repeated measure of ANOVA was used
for statistical analysis.
Results: There were significant changes in HR and BP both immediately after the Asanas as well as during the recovery period.
Overall comparisons of ∆% changes immediately after the performance of the Asanas revealed significant differences with regard
to HR that increased significantly after DA. In the recovery phase, there were significant intergroup differences from 2 min onward in
both SP and DP. The decrease of SP after VA (right side) (VA‑R) was significantly greater than Shavasana (4th, 6th, and 8th min) and
JSA (left side) (JSA‑L) at 6th and 8th min. DP decreased significantly after performing JSA‑L compared to VA‑R at the 6th and 8th min.
Discussion: The cardiovascular changes immediately after the Asanas and during the recovery phase reveal inherent differences
between the selected postures. The rise of HR in DA may be attributed to increased sympathetic response due to the relative
difficulty of the posture as well as abdominal compression occurring in it. The effect of supine relaxation is more pronounced
after the performance of the Asanas as compared to mere relaxation in Shavasana. This may be attributed to a normalization
and resultant homeostatic effect occurring due to a greater, healthier de‑activation of the autonomic nervous system occurring
towing to the presence of prior activation. There were also subtle differences between the right sided and left sided performance
of VA and JSA that may be occurring due to the different internal structures being either compressed or relaxed on either side.
Conclusion: Our study provides initial evidence of differential cardiovascular effects of Asanas and subtle differences between
right and left sided performance. Further, cardiovascular recovery is greater after the performance of the Asanas as compared
to shavasan; thus, implying a better response when effort precedes relaxation.
Key words: Asana; cardiovascular effects; research; Yoga.
column is emphasized in Yoga, it follows logically that the Gandhi Medical College and Research Institute, Puducherry,
effects of forward bending postures would be different than India. Ethical clearance was obtained from the Institutional
those of back bending ones and that these in turn may be Human Ethics Committee and 22 students (16 female,
different from the physiological effects of twisting postures. 6 male), aged 19.05 ± 0.79 standard deviation (SD) years,
As both intra thoracic and intra‑abdominal pressure‑volume with body mass index of 20.54 ± 3.15 (SD) undergoing
changes affect the cardiovascular system, it is plausible that the B Sc., Nursing course at Kasthurba Gandhi Nursing
these Asanas will produce changes in the heart rate (HR) College, Sri Balaji Vidyapeeth, Puducherry were recruited
and blood pressure (BP). The conscious self‑effort made in for the study by convenience sampling. CYTER staff was
Asana practice may be understood as the Spanda (tension) conducting regular Yoga training sessions twice weekly
component whereas the relaxation of effort (Prayatna for 6 months for nursing students and these participants
shaithilya) may be understood as the Nishpanda (relaxation) were selected as they could perform the required set of
component. Even Maharishi Patanjali tells us that the pair Asanas with an adequate level of proficiency. Asanas
of opposites (Dwandwa) is transcended (Dwandanabigata) selected for the study were: DA, Vakrasana (VA) (both
when one perfects the state of Asana. Hence, it is essential sides), Janusirasasana (JSA) (both sides), Matsyasana, and
to physiologically evaluate not only the actual performance Shavasana [Figure 1].
of an Asana, but also the period of recovery following it.
We selected these Asanas as they manipulated the spinal
However, there is a lacuna of studies on such effects column indifferent positions. The human spine is given
and there is only one study[7] comparing cardiovascular great importance in the Yoga tradition (Brahma Danda
effects of some Asanas and that too was carried out in or Meru Danda). The forward bending (JSA), backward
untrained subjects with only a single recording without bending (DA from the prone position and Matsyasana
pre‑post comparisons. That study had evaluated only the from supine position) and twisting VA nature of the
BP during the performance of Sukhasana, Vajrasana, and Asanas was taken into consideration and also the fact
Dhanurasana (DA) by 25 medical students and compared that the effects of two of them (VA and JSA) could be
these findings with the supine, sitting, and standing evaluated on both right and left sides. These Asanas were
positions. As a pre‑post comparison was lacking in that also part of the syllabus of Yoga training the subjects
study, no concrete conclusion could be inferred about the had received earlier and hence an adequate level of
actual effects of performing Asanas or about the recovery proficiency in performance of the postures was also
following their performance. ensured.
The Swara Yoga tradition[8] also emphasizes the subtle Each subject came to CYTER on seven different days and
differences existing between energy flows on the right and the entire study took 3 weeks for its completion as all
left sides (Pingala and Ida nadi respectively) manifesting subjects couldn’t be studied on the same day due to the
through the ultradian rhythmicity of right or left nostril lack of space and manpower. On each of the days, they
dominance (Surya and Chandra Swara respectively). performed one of the Asanas that was selected by random
Autonomic function is affected by right‑left brain selection of both subject and technique so as to avoid any
activity[9,10] and as there is a sensory‑motor crossover bias or influence of different days on the group. All tests
relationship between right and left sides of the body and were carried out in CYTER between 10 and 12 noon. The
the contralateral hemispheres, this leads to speculation environment was quiet, with a comfortable temperature
to differences in autonomic function depending on and subdued lighting. The subjects were briefed about the
techniques performed utilizing either right/left sides. study protocol and written informed consent was obtained
from them. They were advised to finish their breakfast
With the above rational in mind, this study was planned to at least 2 h earlier and come after emptying bowel and
compare the immediate cardiovascular effects of different bladder.
Yoga Asanas in healthy young volunteers. In addition
to studying the immediate effect of the Asanas, we also To ensure objectivity in measuring HR and BP, the
studied the post posture supine recovery period for ten recordings were performed using non‑invasive
min. Hence, Shavasana also served as a control to the semi‑automatic BP monitor (CH – 432, Citizen Systems,
supine rest being carried out after the performance of the Tokyo, Japan) with an instrumental accuracy of ± 5% for
other Asanas. HR and ± 3 mm Hg for BP. Pre intervention HR and BP
was recorded after 5 min of supine rest. The subjects then
MATERIALS AND METHODS performed one of the Asanas for 30 s, following which
the post‑intervention recordings were taken. HR and BP
This study was conducted at the Center for Yoga Therapy were further recorded during the supine recovery period
Education and Research (CYTER) functioning in Mahatma at 2,4,6,8 and 10 min.
Figure 1: Asanas performed by participants in the study: Janusirasasana (right), Janusirasasana (left), Vakrasana (right), Vakrasana (left), Dhanurasana, Matsyasana,
and Shavasana
Data were assessed for normality using GraphPad InStat DA [Table 1, Figure 2]. In the recovery phase, there were
version 3.06 for Windows 95, (GraphPad Software, San significant intergroup differences from 2 min onward in
Diego California USA, www.graphpad.com). As all data both systolic pressure (SP) and diastolic pressure (DP) as
passed normality testing by Kolmogorov‑Smirnov Test, given in Tables 2 and 3 and Figures 3 and 4. The decrease
statistical analysis was carried out using repeated measures of SP after VA (right side) (VA‑R) was significantly greater
of ANOVA with Tukey‑Kramer multiple comparisons test to than Shavasana (4th, 6th, and 8th min) and JSA‑L at 6th and
compare differences between groups at each point of time. 8th min [Table 2 and Figure 3]. DP decreased significantly
Student’s paired t test and P values less than 0.05 were after performing JSA‑L compared to VA‑R at the 6th and
accepted as indicating significant differences for pre‑post 8th min [Table 3 and Figure 4]. The plot of ∆% changes
and recovery period intra‑group comparisons. during the recovery period showed greater fall in SP and
DP after all the other Asanas as compared to that following
RESULTS Shavasana [Figures 3 and 4].
Table 1: Immediate HR response to the performance of DA, JSA‑R, JSA‑L, VA‑R, VA‑L, MA and SA for 30 s followed
by subsequent HR recovery at 2,4,6,8 and 10 min
Time DA JSA‑R JSA‑L VA‑R VA‑L MA SA P
frame
Pre 73.91±10.01 74.27±7.64 76.41±11.49 80.09±8.27 75.55±10.31 72.23±12.34 73.50±10.19 0.1367
Zero 89.14±11.21***¥¥¥ 70.95±9.23 72.86±10.07** 73.91±7.08*** 73.59±10.55 72.14±9.54 68.14±7.88* <0.0001
2 min 68.91±10.06** 67.23±9.58*** 67.82±11.13*** 70.23±7.43*** 66.36±7.78*** 66.64±10.40*** 67.41±9.67** 0.7718
4 min 68.36±9.66*** 66.73±9.58*** 68.23±9.71*** 69.27±9.09*** 66.09±7.43*** 67.09±9.96** 65.73±8.22*** 0.7713
6 min 66.64±8.35*** 65.82±11.22*** 68.14±11.86*** 66.59±7.46*** 65.05±9.25*** 65.91±10.19** 64.59±7.11*** 0.8621
8 min 67.32±8.91*** 67.32±11.16** 67.68±10.50*** 66.77±8.35*** 65.00±7.60*** 65.32±10.25*** 63.50±9.66*** 0.6125
10 min 67.95±9.52** 65.95±12.14*** 66.50±10.21*** 67.55±6.88*** 65.09±10.24*** 65.09±10.70*** 63.95±0.11*** 0.7844
HR = Heart rate, DA = Dhanurasana; JSA‑R = Janusirasasana‑R; JSA‑L = Janusirasasana‑L; VA‑R = Vakrasana; VA‑L = Vakrasana‑L; MA = Matsyasana; SA =
Shavasana; *P<0.05, **for P<0.01 and *** for P<0.001 for comparison with pre values by Student’s paired t test, ¥¥¥P<0.001 for DA versus all other Asanas at
zero min by RMANOVA with Tukey‑Kramer Multiple comparisons test
Table 2: Immediate SP response to the performance of DA, JSA‑R, JSA‑L, VA‑R, VA‑L, MA and SA for 30 s followed
by subsequent HR recovery at 2,4,6,8 and 10 min
Time DA JSA‑R JSA‑L VA‑R VA‑L MA SA P
frame
Pre 108.55±11.38 109.50±7.86 111.41±11.29 105.77±11.26 110.36±11.78 109.68±11.54 109.86±14.08 0.5865
Zero 106.27±11.92 107.32±10.16 108.27±10.41* 104.18±8.74 107.14±9.24* 105.95±12.66* 105.18±11.61** 0.7473
2 min 101.55±10.15*** 100.23±8.79*** 104.09±10.23*** 98.91±7.85** 103.640±09.26*** 100.45±9.31*** 105.23±12.13** 0.0574
4 min 100.09±11.01*** 99.59±7.52*** 103.36±7.82*** 97.73±7.98***µ 102.82±9.76*** 100.27±9.18*** 105.68±12.05 0.0140
6 min 98.41±10.64*** 99.09±7.75*** 102.59±10.00***¥ 96.32±8.23***µ 102.09±9.43*** 99.82±8.38*** 103.45±10.66*** 0.0064
8 min 98.41±9.79*** 98.59±8.23*** 103.09±7.98***¥ 96.68±8.23***µ 101.73±9.32*** 98.86±9.49*** 102.91±10.46*** 0.0079
10 min 98.27±9.56*** 98.05±8.40*** 102.32±7.46*** 97.32±8.58*** 102.91±9.69*** 99.14±9.69*** 102.68±9.06*** 0.0146
SP = Systolic; DA = Dhanurasana; JSA‑R = Janusirasasana‑R; JSA‑L = Janusirasasana‑L; VA‑R = Vakrasana; VA‑L = Vakrasana‑L; MA = Matsyasana;
SA = Shavasana; HR = Heart rate; *P<0.05, **For P<0.01 and ***for P<0.001 for comparison with pre values by Student’s paired t test; µP<0.05 for VA‑R
versus SA at 4, 6 and 8 min and ¥P<0.05 for JSA‑L versus VA‑R at 6 and 8 min by RMANOVA with Tukey‑Kramer Multiple comparisons test
Table 3: Immediate DP response to the performance of DA, JSA‑R, JSA‑L, VA‑R, VA‑L, MA and SA for 30 s followed
by subsequent HR recovery at 2,4,6,8 and 10 min
Time DA JSA‑R JSA‑L VA‑R VA‑L MA SA P
frame
Pre 64.82±7.03 69.41±11.93 68.18±6.49 67.27±7.9 68.09±7.62 68.41±8.25 64.18±6.48 0.2195
Zero 62.82±11.75 61.91±8.69** 63.82±8.15* 60.32±6.18*** 64.41±8.2 59.23±6.47*** 60.55±6.16** 0.2150
2 min 57.09±4.75*** 57.00±5.03*** 59.55±7.18*** 55.86±7.17*** 58.32±4.61*** 57.14±5.66*** 60.86±6.87* 0.0438
4 min 56.55±4.91*** 57.00±4.84*** 59.95±5.74*** 56.64±6.08***µ 57.73±5.03*** 57.23±4.77*** 60.50±6.46* 0.0254
6 min 56.77±4.53*** 57.77±5.52*** 59.32±6.18*** 55.86±6.19***µ 58.32±4.78*** 57.86±4.58*** 60.64±6.57** 0.0427
8 min 56.27±4.57*** 57.95±5.38*** 59.50±5.19***¥ 54.91±6.04***µ 58.36±3.67*** 58.45±5.96*** 59.36±6.87*** 0.0234
10 min 56.86±5.34*** 57.50±4.90*** 59.41±8.24*** 57.32±7.42*** 58.55±4.79*** 57.55±4.96*** 60.36±5.83** 0.3520
DP = Diastolic; DA = Dhanurasana; JSA‑R = Janusirasasana‑R; JSA‑L = Janusirasasana‑L, VA‑R = Vakrasana; VA‑L = Vakrasana‑L; MA = Matsyasana;
SA = Shavasana; HR = Heart rate; *P<0.05, **for P<0.01 and *** for P<0.001 for comparison with pre values by Student’s paired t test, µFor VA‑R versuss SA
at 4,6 and 8 min and ¥P<0.05 for JSA‑L versus VA‑R at 8 min by RMANOVA with Tukey‑Kramer Multiple comparisons test
the selected Asanas were especially significant for HR after 2 min. This also implies that a rest of 2 min should
immediately after performing DA [Table 1 and Figure 2]. be given in between the Asanas if one is to attain the best
There was a higher stress response to DA as opposed relaxatory effect of Yoga practices.
to the other Asanas and this may be attributed to an
increased sympathetic response due in part to the relative A previous study on individual Asanas evaluated the
difficulty of the posture as well as the intense abdominal BP while 25 medical students performed Sukhasana,
compression occurring while performing it. Vajrasana and DA and also compared these findings
with the supine, sitting, and standing positions.[7] DA
Each of the Asanas had its own pattern and through there had the highest BP as compared to all other postures in
were overall similarities, some differences can be made out that study too. The main difference between our present
in a detailed examination. VA‑R had the greatest fall in HR study and that study is that they had measured the BP
during the recovery period while JSA‑R had the greatest while the subjects were in the posture, whereas we
fall of both SP and DP by the end of the 10 min recovery have measured before and after the posture along with
period [Tables 1‑3, Figures 2‑4]. There were significant a 10 min recovery period. They had only recorded a
differences between the selected Asanas mainly during single value and thus there was no pre‑post comparison
the recovery period after 2 min and this finding helps us in their study. It is also to be noted that their subjects
to understand that the effects of the Asanas is quite similar were not regular practitioners of Yoga while our subjects
Figure 2: Heart rate response in ∆% immediately following performance of Dhanurasana, Janusirasasana-R, Janusirasasana-L, Vakrasana-R, Vakrasana-L, Matsyasana,
and Shavasana for 30 s and at 2,4,6,8, and 10 min
Figure 3: Systolic pressure response in ∆% immediately following performance of Dhanurasana, Janusirasasana-R, Janusirasasana-L, Vakrasana-R, Vakrasana-L,
Matsyasana and Shavasana for 30 s and at 2, 4, 6, 8 and 10 min
were undergoing a Yoga training program and had been that Virasana induces temporarily a hyper metabolic
practicing the techniques for more than 3 weeks at the state characterized by enhance sympathetic activity
time of the study. that gets inhibited upon the adoption of Shavasana.[11]
Siddhasana was reported to be a mild type of exercise
Previous studies have reported the energy expenditure as it had higher energy expenditure and ventilatory
and ventilatory responses of Yogic standing (Virasana) responses as compared to supine and chair sitting
and sitting (Siddhasana) postures.[11,12] They reported postures.[12]
International Journal of Yoga • Vol. 7 • Jul-Dec-2014 93
Bhavanani, et al.: Differential effects of Asanas
Figure 4: Diastolic pressure response in ∆% immediately following performance of Dhanurasana, Janusirasasana-R, Janusirasasana-L, Vakrasana-R, Vakrasana-L,
Matsyasana, and Shavasana for 30 s and at 2, 4, 6, 8 and 10 min
The effect of supine relaxation is more pronounced Asanas. However, when oral glucose tolerance test ( GTT)
after the performance of the Asanas as compared to just was administered, there was a greater insulin response
relaxing in Shavasana [Figures 2‑4]. This may be attributed that may be interpreted as an enhanced sensitivity of
to a normalization and resultant homeostatic effect pancreatic β cells to the glucose challenge too. At the
occurring towing to a greater, healthier de‑activation of the metaphysical level, this may be taken to imply a dynamic
autonomic nervous system occurring due to the presence state of balance where one is balanced, yet ready to face
of prior activation. any challenge that may occur.
A study by Telles et al. studied O2 consumption and One of the extra findings of this study is the revelation of
respiration following four Yoga postures interspersed with subtle differences between the right sided and left sided
relaxation and supine relaxation alone, and concluded that performance of VA and JSA that may be occurring as a
the combination of stimulating and relaxing techniques result of the different internal structures being either
reduced physiological arousal better than the mere practice compressed or relaxed on either side. This requires further
of relaxation techniques alone.[13] They also pointed out exploration and studies with a greater number of subjects
that though the practical performance of Yoga techniques and doing the Asanas in different positions may help
seem to be stimulatory in nature, their physiological unravel the scientific basis of such differences.
effects are in fact more relaxatory. This is corroborated by
a previous study from JIPMER reporting that Shavasana The aim of Yoga is harmony or homeostatic balance at all
relaxation is enhanced with the addition of Savitri levels of existence (Samatvam yogah uchyate) as elucidated
Pranayama thus decreasing O2 consumption by 26%.[14] in the Bhagavad Gita[16] and the psychophysiological
nature of Yoga Asanas may be producing such a
Manjunatha et al. studied the effects of selected Yogic balance even if they initially have a hyper metabolic
postures on fasting and postprandial glycaemia and or cardio‑respiratory stimulatory action. This is well
insulinemia in healthy young subjects and concluded evidenced by the cardiovascular responses to all the
that the performance of Asanas led to increased Asanas in our study, as the post postural HR and BP both
sensitivity of the β cells of the pancreas to the glucose fell below the initial values during the recovery period
signal.[15] It was found in that study that the performance and this was consequently seen to be even lower than the
of four different sets of Asanas had similar effects of responses to supine relaxation in Shavasana. This has been
reducing fasting and postprandial glycaemia and that corroborated by recent reports that both the sympathetic
blood insulin levels also fell after the performance of the and parasympathetic limbs of the autonomic nervous
system activity were enhanced in hypertensives following studying yoga. Int J Yoga Therap 2011;21:21.
Yoga training.[17,18] 6. Swami GG. Yoga: Step‑by‑Step. Pondicherry: Satya Press; 1981.
7. Malhotra V, Tandon OP. A study of the effect of individual Asanas on blood
pressure. Indian J Tradit Knowl 2005;4:367‑72.
In conclusion, our study provides initial evidence of 8. Bhavanani AB. Swarodaya vijnana‑A scientific study of the nasal cycle. Yoga
differential cardiovascular effects of Asanas and subtle Mimamsa 2007;39:32‑8.
differences between right and left sided performance. 9. Werntz DA, Bickford RG, Bloom FE, Shannahoff‑Khalsa DS. Alternating
Further, cardiovascular recovery is greater after the cerebral hemispheric activity and the lateralization of autonomic nervous
performance of the Asanas as compared to Shavasana; function. Hum Neurobiol 1983;2:39‑43.
thus, implying a better response when effort precedes 10. Shannahoff‑Khalsa DS. Unilateral forced nostril breathing: Basic science,
clinical trials, and selected advanced techniques. Subtle Energies and Energy
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11. Rai L, Ram K. Energy expenditure and ventilatory responses during
ACKNOWLEDGMENTS Virasana – A yogic standing posture. Indian J Physiol Pharmacol 1993;37:45‑50.
12. Rai L, Ram K, Kant U, Madan SK, Sharma SK. Energy expenditure and
The authors thank the management and authorities of Sri ventilatory responses during Siddhasana – A yogic seated posture. Indian J
Balaji Vidyapeeth University for setting up the Centre for Physiol Pharmacol 1994;38:29‑33.
Yoga Therapy, Education and Research (CYTER) in Mahatma 13. Telles S, Reddy SK, Nagendra HR. Oxygen consumption and respiration
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Gandhi Medical College and Research Institute (MGMCRI).
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The authors are grateful to Yogacharini Meenakshi Devi 14. Madanmohan S, Rai UC, Balavittal V, Thombre DP, Gitananda S.
Bhavanani, Director ICYER and Dr. Madanmohan, Professor Cardiorespiratory changes during savitri pranayama and shavasan. Yoga Rev
and Head Department of Physiology, MGMCRI for their constant 1983;3:25‑34.
motivation, encouragement and supportive guidance. We thank 15. Manjunatha S, Vempati RP, Ghosh D, Bijlani RL. An investigation into
Miss Subashana, ANM for her valuable assistance during the the acute and long‑term effects of selected yogic postures on fasting and
postprandial glycemia and insulinemia in healthy young subjects. Indian J
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How to cite this article: Bhavanani AB, Ramanathan M, Balaji R,
in adults with type 2 diabetes mellitus: A systematic review. Evid Based Pushpa D. Comparative immediate effect of different yoga asanas on
Complement Alternat Med 2007;4:469‑86. heart rate and blood pressure in healthy young volunteers. Int J Yoga
4. Bhavanani AB. Yoga as a therapy: A perspective. Yoga Mimamsa 2014;7:89-95.
2011;42:235‑41.
Source of Support: Nil, Conflict of Interest: None declared
5. Bhavanani AB. Don’t put yoga in a small box: The challenges of scientifically
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Abstract Background: The modern intensive treatment for cancer leaves the patients physically and mentally exhausted
by the end of it. There is great potential for Yoga, the original mind–body medicine, in such a situation as it
conjointly emphasizes body, mind, and spirit, which may be particularly useful for enhancing patients’ social
and spiritual well-being. Some studies have reported the effectiveness of Yoga, meditation, and mindfulness as
a rehabilitative and palliative therapy in various types of cancer.
Objectives: With the above background in mind, we created a 3-week residential program for cancer patients
to empower them in their journey, “back to health.” The curriculum was geared specifically for those who had
undergone chemotherapy and/or radiation.
Methods: The program utilized the sister life sciences of Yoga and Ayurveda with a healthy dose of self-education to
assist patients in their recovery from the devastation of cancer and its modern treatment. The modes of reintegration
used in this program were designed to specifically address the physical, mental, and psychic (spiritual) needs
of the participants. The curriculum included various asanas, kriyas, pranayama, mudras, and bandha, as well as
chanting. Ayurvedic treatment based on panchkarma science was designed and applied according to each patient’s
disposition. An educational component was included to inform patients of potential carcinogenic factors in their life
and to change their mindset and attitudes from victimhood to self-empowerment. In order to scientifically validate
the program, physiological, biochemical, psychological, and Ayurvedic assessment of tridoshas was carried out.
Conclusion: Our special Cancer Rehabilitation Yoga program is expected to have several beneficial effects for
those recovering from the aftermath of anti-cancer therapies even at 3-month follow-up. Subjective observations
so far reveal that the program led to overall empowerment of the participants.
The mental strain on cancer survivors is often underestimated. natural, inherent body, mind, and emotional healing processes
After their allopathic therapy is completed, patients are told to (Khalsa, 2004; Levine & Balk, 2012; Carlson et al., 2003, 2004;
go back to their “normal life” and are regarded by the society Coker, 1999; Wolsko, Eisenberg, Davis, & Phillips, 2004).
as “normal as before.” This adds to the patients’ confusion as
it increases their stress of not being “understood.” They begin Throughout the program, we adopted primarily the group
to feel that their family and friends do not understand their classes pattern as it has been previously noted that such
depression, mental confusion, and display of lack of memory. group Yoga classes provide patients with a community
and a forum in which to share their experience (Levine &
Yoga, the original mind-body medicine, is regarded as being Balk, 2012).
beneficial in various disorders (Funderburk, 1997; Innes,
Bourguignon, & Taylor, 2005; Khalsa, 2004; Yang, 2007; Sharma, Daily schedule Monday to Saturday
Gupta, & Bijlani, 2008), and can be of immense help to such 07:00-08:15 Yoga-Asana/pranayama
cancer patients as well. The practice of Yoga is therapeutically 08:30 Breakfast
unique in that it conjointly emphasizes body, mind, and spirit, 10:00-11:30 Cleansing and rejuvenating
Ayurvedic treatments (Panchkarma)
which may be particularly useful for enhancing patients’
12:00-12:30 Yoga-Silent meditation
social and spiritual well-being (Levine & Balk, 2012). Some
12:30 Lunch
studies have reported the effectiveness of Yoga, meditation,
03:00-04:30 Group activity (education, therapy)
and mindfulness as a rehabilitative and palliative therapy in
various types of cancer (Bower, Wooler, Sternlieb, & Garet, 05:00-06:15 Yoga Nidra
2005; Carlson, Speca, Patel, & Goodey, 2003, 2004; Cohen, 06:30 Dinner
Warneke, Fouladi, Rodriguez, & Chaoul-Reich, 2004; Coker, 08:15-09:00 Yoga-Chanting and silent meditation
1999; Culos-Reed, Carlson, Daroux, & Hately-Aldous, 2006;
Harder, Parlour, & Jenkins, 2012; Wolsko, Eisenberg, Davis, & 1. Asana–pranayama–mudra–bandha
Phillips, 2004; Zhang, Yang, Tian, & Wang, 2012). We used the following strategy for this module:
A recent review by Levine and Balk concluded that yoga a. Simple joint movement and warming up stretching
benefits women’s emotional functioning during and after b. Asanas
breast cancer treatment, and causes decrease in anxiety and
1st week 2nd week 3rd week
depression and enhanced cognitive functioning (Levine &
Lying supine
Balk, 2012). They mentioned thus: “patients cite physical
Supta Tadasana
activity, breathing, meditation, and group support as
Simple crocodiles‑ 1, Crocodile (with Crocodile‑ 5th
particularly helpful components of Yoga.” Practitioners of 2, 3, 4 maintenance)
Yoga vouch for its efficacy and relative safety in a multitude
Suptabhadrasana
of conditions. Yoga may be understood as a re-integrator (butterfly)
of this complex, inducing a state of dynamic well-being, Ekapada uttanasana Ardhahalasana‑ Ardhahalasana‑
a state of health (Bhavanani, 2011a, 2011b). one leg both legs
Setubandhasana
METHODS Ardha‑pavanamuktasana Pavanamuktasana Pavanamuktasana
(single leg)
We created a 3-week residential program for cancer Lying prone
patients to empower them in their journey, “back to Niralambasana (without raising) (with raising)
health.” The curriculum was geared specifically for those Simple bhujangasana
who had undergone chemotherapy and/or radiation, and (forearm support)
the program utilized the sister life sciences of Yoga and Ardhashalabhasana
Ayurveda with a healthy dose of self-education to assist (with support)
patients in their recovery from the devastation of cancer Sitting
and its modern treatment. The first of these programs was Marjarasana (simple
cat/cow)
held recently at Kaivalyadhama Yoga Institute in Lonavla,
India (www.kdham.com/cancer). Vajrasana
1st week 2nd week 3rd week be useful in stress management and in creating an inner
Standing sense of relaxation manifested as reduced heart rate (HR)
Tadasana and blood pressure (BP) (Bhavanani, Madanmohan, Sanjay,
Katichakrasana‑ 1, 2 (waist rotation) & Vithiyalakshmi, 2012).
Parvatasana
Side bending chakrasana Konasana Simple Trikonasana 3. Ayurveda: Every morning patients had Ayurvedic
Natarajasana‑ 1st step Natarajasana treatment based on panchkarma science. The treatment
Padhastasana‑90° Padhastasana was designed and applied according to each patient’s
disposition and was very personalized. It included
cleansing practices, full body massage, steam bath, herb oil
c. Following pranayama application, and three daily meals based on sattvic vegan
diet. Licensed Ayurvedic therapists administered it under
Practices 1st week 2nd week 3rd week the watchful eyes of two Ayurvedic doctors. Ayurveda is
Kapalabhati 40-40-40 60-60-60 80-80-80
viewed as a sister science of Yoga and, hence, we felt the
Lung expansion skills Upper lobe‑ 8 10-12 15-20 integration of both ancient sciences can produce a better
Lower lobe‑ 8 sense of healing and well-being in the participants.
Puraka-rechaka Bhramari‑ 8-10 10-12 15-20
Easy kumbhaka Ujayi‑ 8-10 8-10 rounds 4. Education: The goal of educational component of the
Shitali‑ 8-10 Bhastrika‑ Bhastrika program was to inform patients of potential carcinogenic
3-5 rounds 10-12 rounds
factors in their life and to change their mindset and
Gradual development 5-6 rounds
of Kumbhaka
attitudes from victimhood to self-empowerment. As
the International Association of Yoga Therapists (IAYT)
definition of Yoga therapy includes the empowerment of
Bandha-Mudras: Three basic bandhas, ashwini mudra, and the individual (Taylor, 2007), we considered this a vital
brahmamudra component of our program and every afternoon, patients
spent 90 min learning about Ayurveda treatments, yogic
We used simplified asanas and increased the complexity values, environmental toxicity, diet, healthy lifestyle, and
over 3 weeks, always being mindful of the following: yogic tools to maintain health and well-being. Change must
• to meet individual client level of tolerance, come from within, and this was the goal, to educe such a
• of skin incisions and peripheral neuropathy, and positive change in our participants.
• of poor balance issues.
5. Therapy: Throughout the program, patients had access
The pranayama also had to be modified according to Ayurvedic and allopathic doctors for any consultations
to specific cancer. So, those with colon cancer would if needed. Yogic therapy was also available upon request
replace Kapalbhati with alternating nostril breathing and generally the participants were eager to discuss their
(Nadhi Shoddhana). These psycho-physical practices of issues with chosen specialists. In addition, toward the end
Yoga enable participants to get to “know their bodies” of the program, they worked on creating personal mandalas
better and create a positive sense of oneness between breath to help them find a new sense and direction in life.
and body movements.
Psycho-physio-biochemical parameters
2. Chanting: Chanting is widely used in the Yoga tradition In order to scientifically validate the program, we tested
as it creates a sense of inner peace that is conducive to the following parameters with plans of repeating them at
healing. When we chant, we are in the “now” and this 3 months follow-up:
induces empowerment as we begin to take charge of our 1. Psychological tests: Given that a majority of patients
thoughts, feelings, and actions (Bhavanani, 2011b). For end up depressed after completing modern anti-cancer
our participants, we used healing mantras culled from therapy, we used standard tools such as WHO Quality
different traditions. In the first week, the Ra Ma Da Sa of Life, Hospital Anxiety and Depression Score
from Kundalini Yoga tradition was used as it also provides (HADS), and Profile of Mood States (POMS). These
a beautiful musical experience. It was noticed that even are standardized tools that enable us to document the
those who do not usually like chanting enjoyed the beautiful state of mind, levels of anxiety and depression, and
music and mantra intonations. In the second week, we understand the subjective feelings of our participants
switched to chanting 108 rounds of the Maha Mrityunjaya both before and after the program (Levine & Balk, 2012;
(Om trayambakam) mantra as this is traditionally believed Carlson et al., 2003; Cohen et al., 2004; Culos-Reed
to reduce the fear of death and create a sense of life and living et al., 2006; Harder et al., 2012). Such tools are used
in the individual. In the third week, we used 108 rounds regularly in both in-patient and out-patient scenarios
of Omkara as the Pranava AUM has been documented to to understand the psychological effects of different
treatment modalities and, hence, their application gives up. However, our subjective observations indicate that
us a hardcore scientific understanding of the subjective yoga has benefitted those recovering from the aftermath
changes in our participants. of anti-cancer therapies in terms of empowerment of the
2. Physiological tests: We recorded the HR and BP both participants. This is likely because they are given the tools,
before and after the program. Changes in cardiovascular which make them feel in control of their health and well-
parameters such as HR and BP imply a better capacity to being. They arrived with long-drawn faces, often with a
manage stress with a more balanced autonomic nervous lot of pain and suffering. In the 3 weeks of the program,
system (Funderburk, 1997; Innes et al., 2005; Khalsa, their faces slowly lighted up, their moods changed, their
2004; Yang, 2007; Bhavanani et al., 2012). This can be friendships become strong, and their outlook on life
correlated with the psychological changes, thus enabling became optimistic. We hope to corroborate our subjective
us to understand the mind–body connections and observations with the results of our scientific assessments
positive psycho-physical changes occurring due to the in the future.
program. We also noted improvement in the physical
performance of asanas by both subjective and objective ACKNOWLEDGMENTS
assessment done by the participants and instructors,
respectively. The authors thank the management of Kaivalyadhama Yoga
3. Biochemical tests: Standardized complete hematological Institute and, especially, Swami Maheshananda for sparking the
analysis was done with liver and renal profiles. These idea and supporting the Rejuvenation and Detoxification Program
tests were used to determine changes in red and for Cancer Patients. They are grateful to Shri O. P. Tiwari for his
white blood counts, hemoglobin, liver function, and constant motivation and supportive guidance. They also thank all
the subjects for their wholehearted cooperation during the program.
kidney function due to the program. The psycho-
physiological changes measured by previous tests may
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Streeter, C. C., Jensen, J. E., Perlmutter, R. M., Cabral, H. J., Tian, H., Director of CYTER, MGMCRI, Pillayarkuppam, Pondicherry, India.
ABSTRACT
Context: Pranayamas are breathing techniques that exert profound physiological effects on pulmonary, cardiovascular, and
mental functions. Previous studies demonstrate that different types of pranayamas produce divergent effects.
Aim: The aim was to compare the effect of 12 weeks of slow and fast pranayama training on pulmonary function in young,
healthy volunteers.
Settings and Design: This study was carried out in Departments of Physiology and ACYTER, Jawaharlal Institute of
Postgraduate Medical Education and Research, Puducherry in 2011.
Subjects and Methods: Ninety one healthy volunteers were randomized into slow pranayama group (SPG), n =29, fast
pranayama group (FPG), n = 32 and control groups (CG) (n = 30). Supervised pranayama training (SPG: Nadisodhana,
Pranav pranayama and Savitri pranayama; FPG: Kapalabhati, Bhastrika and Kukkriya pranayama) was given for 30 min/day,
thrice/week for 12 weeks by certified yoga instructors. Pulmonary function parameters (PFT) such as forced vital capacity
(FVC), forced expiratory volume in first second (FEV1), ratio between FEV1 and FVC (FEV1/FVC), peak expiratory flow rate
(PEFR), maximum voluntary ventilation (MVV), and forced expiratory flow25-75 (FEF25-75), were recorded at baseline and after
12 weeks of pranayama training using the computerized spirometer (Micro laboratory V1.32, England).
Results: In SPG, PEFR, and FEF25-75 improved significantly (P < 0.05) while other parameters (FVC, FEV1, FEV1/FVC,
and MVV) showed only marginal improvements. In FPG, FEV1/FVC, PEFR, and FEF25-75 parameters improved significantly
(P < 0.05), while FVC, FEV1, and MVV did not show significant (P > 0.05) change. No significant change was observed in CG.
Conclusion: Twelve weeks of pranayama training in young subjects showed improvement in the commonly measured PFT.
This indicates that pranayama training improved pulmonary function and that this was more pronounced in the FPG.
Key words: Fast pranayama; healthy lungs; pulmonary function test; slow pranayama.
Pulmonary function parameters (PFT) provide important voluntary ventilation (MVV), and forced expiratory flow25-75
clinical information to identify and quantify the defects (FEF25-75) were recorded at baseline and after 12 weeks of
and abnormalities in the functioning of the respiratory pranayama training by using the computerized spirometer
system.[6] Spirometry is the basic and useful method (Micro laboratory, V1.32, England).Supervised pranayama
available for evaluating these PFT.[7] To the best of our training (SPG: Nadisodhana, Pranav pranayama and Savitri
knowledge, there has been no study, which compared the pranayama; FPG: Kapalabhati, Bhastrika and Kukkriya
effect of slow and fast pranayama training on PFT. In view pranayama) was given for 30 min/day, thrice/week for
of the above background, this study was planned to study the duration of 12 weeks to SPG and FPG by the certified
the effect of 12 weeks of slow and fast pranayama training yoga trainer as per the guidelines of Morarji Desai National
on PFT in young healthy volunteers. Institute of Yoga, New Delhi (Appendix). Rest of the days,
subjects were motivated to practice at their home. CG did
SUBJECTS AND METHODS not practice any pranayama during the study period. The
techniques of fast and slow type of pranayamas were as
This study was conducted at Puducherry in 2011. The described in the previous literatures.[8,9]
subjects were recruited from the students of various
courses conducted in Jawaharlal Institute of Postgraduate RESULTS
Medical Education and Research (JIPMER), Puducherry as
well as staff, friends, and relatives of them after obtaining The comparison of PFT between baseline and post test is
approval from JIPMER Scientific Advisory Committee and given in Table 1 and Figures 1 and 2. The normality of the
Ethics Committee (Human Studies). Subjects after meeting continuous data was tested by using Kolmogorov–Smirnov
the inclusion and exclusion criteria mentioned below were test. After 12 weeks of slow pranayama training PEFR and
explained the benefits of yoga training and motivated to FEF25-75 were significantly improved (P = 0.02 and P < 0.01,
enroll for the study. respectively) when compared with the values at baseline.
However, other parameters (FVC, FEV1, FEV1/FVC, and
Inclusion criteria MVV) had shown only a marginal improvement (P > 0.05).
• Healthy volunteers of both genders in the age group of After 12 weeks of fast pranayama training FEV1/FVC,
18-30 years. PEFR, and FEF25-75 were significantly improved (P = 0.02,
P < 0.001, and P < 0.001, respectively) compared
Exclusion criteria
• History of chronic respiratory illness Table 1: Comparison of pulmonary function parameters
between baseline and post test among the study groups
• Subjects on medication
(mean±SD)
• Smokers and alcoholics
Parameters SPG (n=29) FPG (n=32) CG (n=30)
• Athletes
FVC (L)
• Any history of previous yoga or bio feedback techniques Pre 2.45±0.66 2.36±0.66 2.12±0.48
training in last 1-year. Post 2.51±0.69 2.28±0.55 2.13±0.48
FEV1 (L)
The purpose of this study, procedures and benefits were Pre 2.39±0.63 2.32±0.61 2.07±0.44
Post 2.44±0.70 2.272±0.55 2.11±0.45
briefed to them. The willing participants were randomized FEV1/FVC (%)
into slow pranayama group (SPG) (n = 29), fast pranayama Pre 97.8±3.42 98.4±3.38 98.32±4.64
group (FPG) (n = 32), and control group (CG) (n = 30), after Post 97.51±3.05 99.84±0.47* 98.82±2.15
getting informed written consent, by simple randomization PEFR (L/m)
method using random numbers generated through Pre 296.76±96.32 288.88±108.3 264.57±84.23
computer. Average age of the volunteers was 18.58 ± 2.27 Post 322.31±104.36* 336.31±89.21*** 274.9±76.03
MVV (L/m)
(mean ± standard deviation). Among these 91 volunteers, Pre 89.61±23.79 87.04±22.86 79.29±16.37
72 were females and the remaining 19 were males. Post 91.46±26.34 84.39±21.30 75.62±13.77
FEF25-75 (L/s)
The subjects were advised to come at least 2 h after light Pre 3.52±0.96 3.68±1.04 3.45±0.94
breakfast and with light clothing. They were instructed Post 3.68±0.98** 4.28±0.89*** 3.56±0.84
Analysis done by Student’s paired t‑test. *P<0.05; **P<0.01; ***P<0.001.
to avoid drinking beverages and performing a vigorous SPG = Slow pranayama group; FPG = Fast pranayama group;
exercise 30 min before the recording of parameters. PFT CG = Control group; FEV1 = Forced expiratory volume in first second;
such as forced vital capacity (FVC), forced expiratory FVC = Forced vital capacity; FEV1/FVC = Ratio between forced expiratory
volume in first second and forced vital capacity; PEFR = Peak expiratory flow
volume in first second (FEV1), ratio between FEV1 and FVC rate; MVV = Maximum voluntary ventilation; FEF25‑75 = Forced expiratory flow
(FEV1/FVC), peak expiratory flow rate (PEFR), maximum at 25-75%; SD = Standard deviation
with the values at baseline. However, other parameters FEV1, MVV, and PEFR in healthy subjects.[15] Sivakumar
(FVC, FEV1, and MVV) did not show significant (P > 0.05) et al. studied the acute effect of deep breathing (2-10 min)
change. In CG, no significant change was observed in any and observed an improvement in the PFT parameters in
of the PFT after 12 weeks of the study period. healthy volunteers.[16]
Comparison of longitudinal changes in PFT is given in Yadav and Das attributed that improvement in the PFT
Table 2 and Figure 3. The changes in PFT such as MVV parameters by yogic practices due to increased respiratory
and FEF25-75 were found to be statistically significant
overall among the three groups (P < 0.05 and P = 0.001,
respectively). The value of MVV was increased by
1.85 ± 5.20 on an average in SPG (P = 0.04). However,
in FPG and CG, it was decreased by 2.65 ± 7.60 and
3.67 ± 11.92, respectively (P > 0.05).
Figure 1: Comparison of peak expiratory flow rate of the study participants after
DISCUSSION 12 weeks of study period. SPG: Slow pranayama group, FPG: Fast pranayama
group, CG: Control group. Analysis done by Student’s paired t-test. *P < 0.05,
Pranayama involves manipulation of breath movement, **P < 0.01, ***P < 0.001
and the breath is a dynamic bridge between the body
and mind. It consists of three phases: Purak (inhalation),
Kumbhak (retention), and Rechak (exhalation) that can
be practiced in either slow or fast manner.[10] Results
of our study demonstrate that there was no significant
difference in the baseline values of PFT. Therefore,
all the three groups can be considered comparable for
this study. Our results indicate that both pranayama
practices had beneficial effect on PFT except respiratory
pressure parameters, and the effect of fast pranayama
was significantly more on FEF25-75, which is in the effort
dependent area of a flow-volume curve. Our results are in
agreement with previous studies who have reported that
yogic practices, including pranayama training produce Figure 2: Comparison of forced expiratory flow at 25-75% (FEF25-75) of expiratory
statistically significant improvement in the commonly flow volume (FEF25-75) of the study participants after 12 weeks of study period.
SPG: Slow pranayama group, FPG: Fast pranayama group, CG: Control group.
measured PFT.[11-14] A study by Joshi et al. has demonstrated Analysis done by Student’s paired t-test. *P < 0.05, **P < 0.01, ***P < 0.001
that 6 weeks of exclusive pranayama training improves the
ventilatory functions in the form of the increase in FVC,
muscle strength, clearing of respiratory secretions and 3. Udupa KN, Singh RH. The scientific basis of yoga. JAMA 1972; 220:1365.
using the diaphragmatic and abdominal muscles for 4. Bhargava R, Gogate MG, Mascarenhas JF. Autonomic responses to breath
holding and its variations following pranayama. Indian J Physiol Pharmacol
filling the respiratory apparatus more efficiently and
1988;32:257-64.
completely. Furthermore, the improvement in the PFT 5. Bal BS. Effect of anulom vilom and bhastrika pranayama on the vital capacity
parameters may be due to rise in thoracic – pulmonary and maximal ventilatory volume. J Physical Educ Sport Manage 2010;1:11-15.
compliances and broncho dilatation by training in 6. Wallace RK, Benson H, Wilson AF. A wakeful hypometabolic physiologic
Nadisodhana pranayama.[17] Stimulation of pulmonary state. Am J Physiol 1971;221:795-79.
stretch receptors by inflation of the lung reflexely relaxes 7. Standardization of Spirometry, 1994 Update. American Thoracic Society. Am
smooth muscles of larynx and tracheo bronchial tree. J Respir Crit Care Med 1995;152:1107-36.
8. Crapo RO. Pulmonary-function testing. N Engl J Med 1994;331:25-30.
Probably, this modulates the airway caliber and reduces
9. Swami GG. Pranayama: The Fourth Limb of Ashtanga Yoga. Pondicherry,
airway resistance.[13] Previous investigators demonstrated
India: Satya Press; 2008.
the effect of pranayama on enhancement of the respiratory
10. Sharma VK, Trakroo M, Subramaniam V, Rajajeyakumar M,
muscle efficiency and lung compliance due to reduction Bhavanani AB, Sahai A. Effect of fast and slow pranayama on perceived
in elastic and viscous resistance of lung.[18] Furthermore, stress and cardiovascular parameters in young health-care students. Int J
pranayama acts as stimulus for release of lung surfactant Yoga 2013;6:104-10.
and prostaglandins into alveolar spaces, which increases 11. Chodzinski J. The effect of rhythmic breathing on blood pressure in
hypertensive adults. J Undergrad Res 2000;1:78-98.
the lung compliances.[15]
12. Birkel DA, Edgren L. Hatha yoga: Improved vital capacity of college students.
Altern Ther Health Med 2000;6:55-63.
Significantly higher improvement in PFT parameter 13. Mandanmohan, Jatiya L, Udupa K, Bhavanani AB. Effect of yoga training
(FEF 25-75) in FPG can be hypothesized to the reason on handgrip, respiratory pressures and pulmonary function. Indian J Physiol
that breathing during fast pranayama requires breath Pharmacol 2003;47:387-92.
coordination at higher rate and hence, higher rate of 14. Keele CA, Erik N, Noman J. The chemical regulation of respiration. Samson
Wright’s Applied Physiology. 13th ed., Vol. 209. New Delhi: Oxford University
respiratory muscle activity. This produces strengthening
Press; 2003. p. 170-1.
of the respiratory muscles and therefore, improvement in 15. Joshi LN, Joshi VD, Gokhale LV. Effect of short term ‘Pranayam’ practice on
the effort produced by the subjects. breathing rate and ventilatory functions of lung. Indian J Physiol Pharmacol
1992;36:105-8.
CONCLUSION 16. Sivakumar G, Prabhu K, Baliga R, Pai MK, Manjunatha S. Acute effects of
deep breathing for a short duration (2-10 minutes) on pulmonary functions
in healthy young volunteers. Indian J Physiol Pharmacol 2011;55:154-59.
Our results demonstrate that both slow and fast pranayamas
17. Yadav RK, Das S. Effect of yogic practice on pulmonary functions in young
are beneficial on most of the tested PFT parameters, and
females. Indian J Physiol Pharmacol 2001;45:493-96.
fast pranayama was more effective than slow pranayama. 18. Srivastava RD, Jain N, Singhal A. Influence of alternate nostril breathing on
These changes by both pranayama techniques can cardiorespiratory and autonomic functions in healthy young adults. Indian J
be attributed to improved autonomic tone toward Physiol Pharmacol 2005;49:475-83.
parasympathodominance resulting in a relaxed state of 19. Jerath R, Edry JW, Barnes VA, Jerath V. Physiology of long pranayamic
mind, better subjective well-being and concentration breathing: Neural respiratory elements may provide a mechanism that
explains how slow deep breathing shifts the autonomic nervous system. Med
on the task, improved lung ventilation and strength of
Hypotheses 2006;67:566-71.
respiratory muscles.[19]
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How to cite this article: Dinesh T, Gaur GS, Sharma VK, Madanmohan
1. Udupa K, Madanmohan, Bhavanani AB, Vijayalakshmi P, Krishnamurthy N. T, Harichandra Kumar KT, Bhavanani AB. Comparative effect of 12
Effect of pranayam training on cardiac function in normal young volunteers. weeks of slow and fast pranayama training on pulmonary function in
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editor. Understanding Medical Physiology. 3rd ed. New Delhi, India: Jaypee Source of Support: JIPMER and Vinayaka Mission’s Medical College,
Conflict of Interest: None declared
Brothers Medical Publishers; 2004. p. 883-89.
APPENDIX
Methods of pranayama training given to study groups
1. Fast pranayama: Each cycle (6 min) consisted of practicing 1 min of Kapalabhati, Bhastrika and Kukkriya
pranayama interspersed with 1 min of rest between each pranayama. Subjects were asked to complete three or
more cycles in each session.
• Kapalabhati pranayama: The subjects were instructed to sit in Vajrasana and to forcefully expel all of the air
from the lungs, while pushing the abdominal diaphragm upwards. The expulsion is active, but the inhalation
is passive. Subjects rapidly breathed out actively and inhaled passively through both nostrils. One hundred
and twenty rounds at a sitting was the maximum. It is considered an excellent rejuvenator of the respiratory
system as all muscles of expiration are exercised
• Bhastrika pranayama: In this, emphasis is given to thoracic (not abdominal) breathing activity. Subjects were
instructed to take deep inspiration followed by rapid expulsion of breath following one another in rapid
succession. This is called as “bellow” type of breathing. Each round consisted of 10 such “bellows.” After 10
expulsions, the final expulsion is followed by the deepest possible inhalation. Breath is suspended as long as
it can be done with comfort. Deepest possible exhalation is done very slowly. This completes one round of
Bhastrika
• Kukkriya pranayam: To perform this dog pant like breathing technique, the subject sat in Vajrasana with both
palms on the ground in front with wrists touching knees and fingers pointing forward. The mouth was opened
wide, and the tongue pushed out as far as possible. They then breathed in and out at a rapid rate with their
tongue hanging out of their mouth. After 10 or 15 rounds, they relaxed back into Vajrasana. The whole practice
was repeated for three rounds
2. Slow pranayama: Each round (7 min) of the session consisted of practicing 2 min of Nadishodhana, Pranava
and Savitri pranayama interspersed with 1 min of rest between each pranayama done in comfortable posture
(Sukhasana). Subjects were asked to perform nine or more rounds according to their capacity.
• Nadishodhana pranayama: This is slow, rhythmic, alternate nostril breathing. One round consisted of inhaling
through one nostril, exhaling through other nostril and repeating the same procedure through other nostril
• Savitri pranayama is a slow, deep and rhythmic breathing, each cycle having a ratio of 2:1:2:1 between inspiration
(Purak), held-in breath (Kumbhak), expiration (Rechak), and held out breath (Shunyak) phases of the respiratory
cycle. Each lobular segment of the lungs was filled and a six-count was used for inspiration and expiration,
with a three-count for the retained breaths (6 × 3 × 6 × 3)
• Pranava pranayama is slow, deep and rhythmic breathing where an emphasis is placed on making the sound
AAA, UUU and MMM, while breathing out for duration of 2-3 times the duration of the inhaled breath. It is a
four-part technique consisting of Adham pranayama (lower chest breathing with the sound of AAA), Madhyam
pranayama (mid-chest breathing with the sound of UUU), Adhyam pranayama (upper chest breathing with the
sound of MMM) and then the union of the earlier three parts in a complete yogic breath known as Mahat Yoga
pranayama with the sound of AAA, UUU, and MMM.
At the end of session, all Groups 1 and 2 subjects were instructed to lie down in shavasana and relax for 10 min.
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Original Research
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DOI: 10.5455/jice.20141228065658
INTRODUCTION a yogic lifestyle can reverse heart disease, says, “Yoga is a system
of perfect tools for achieving union as well as healing” [3].
Ageing is a natural process characterized by declining physical Dr. Ramamurthy, the eminent neurosurgeon, has observed that
performance, slower speed of reaction, inadequate working of yoga practice reorients the functional hierarchy of the entire
various systems with poor motor and sensory conduction. There nervous system while benefiting cardiovascular, respiratory,
is a progressive and generalized impairment of homeostasis digestive, and endocrine systems, in addition to bringing about
resulting in declining ability to respond to external or many positive biochemical changes.
internal stresses and increased risk of diseases [1]. The loss of
adaptive response to stress increases risk of many age-related, The practice of yoga has been shown to have preventive, curative
degenerative disorders [2]. Dr. Dean Ornish, the renowned as well as rehabilitative potential that can be explained on the
American physician and bestselling author who has shown that basis of modulation of autonomic functions, stress reduction,
improvement in physiological functions and enhanced quality of Table 1: Components of an integrated ‘Silver Yoga’ program
life [4-6]. It has become quite apparent that yoga is a relatively Jathis and kriyas (loosening techniques)
low-risk, high-yield approach to improving overall health and Standing asanas
wellbeing [7]. Veera asana 1
Tada asana
Ardhakati and kati chakra asana
Yoga is qualitatively different from other modes of physical Ardha utkat asana
activity as it has a unique combination of isometric muscular Sitting asanas
contractions, stretching exercises, relaxation techniques, and Vakra asana
breathing exercises. A recent report on the acute effects of Paschimottana/purvottana asana
one session of hatha yoga practice on blood pressure (BP) Chatuspada kriya/vyagraha pranayama
Nava kriya
and other cardiovascular responses in healthy volunteers has
Face prone asanas
showed that systolic (SP), mean (MP), and diastolic (DP) BP Bhujanga asana/bhujangini mudra
increased significantly during the yoga practice [8]. However, Makara asana
they did not compare pre-post effects of the entire session but Supine asanas
focused only on the individual techniques used during the Pawanamukta series
session. Very few studies have focused on immediate effects of Pada uttana series
Sethu kriya
a single yoga session, and these include one that investigated Pranayamas
the effectiveness of a single 90-min hatha yoga class concluding Chandra nadi
that it significantly reduced perceived stress [9]. Pranava
Bhramari
The only major report on effects of a single session of yoga, was a Mudras
Brahma mudra
retrospective review of clinical data of 1896 patients done by us
Relaxation
at Centre for Yoga Therapy, Education and Research (CYTER) Savitri pranayama in shava asana
in 2013 [10]. We found significant reductions in all the studied Marmanasthanam/kaya kriya
cardiovascular parameters following the yoga session. However, Chakra awareness sequence
the magnitude of reductions differed in different groups of
patients depending on pre-existing medical conditions as well
as the specific yoga therapy protocol. were performed using non-invasive automatic BP monitor
(Omron HEM 7203, Kyoto, Japan) that uses oscillometric
With the above in mind, this pilot study was done to determine method with an instrumental accuracy of ± 5% for HR and ±
cardiovascular effects of a single, 60-min, integrated “Silver 3 mm Hg for BP. The pre-session recordings were taken after
Yoga” session in senior citizens of Serene Pelican Township 5 min of quiet comfortable sitting while post-session recordings
attending regular sessions at CYTER. were taken at the end of the session. Pulse pressure (PP), mean
pressure (MP), rate-pressure product (RPP) and double product
MATERIALS AND METHODS (DoP) indices were derived from the recorded parameters.
This pilot study was conducted at the CYTER functioning in Data were assessed for normality using GraphPad InStat
Mahatma Gandhi Medical College and Research Institute of version 3.06 for Windows 95, (GraphPad Software, San Diego
the Sri Balaji Vidyapeeth University, Puducherry, India. These California USA, www.graphpad.com). Student’s paired t
sessions were carried out in the CYTER Yoga hall between test was used to compare data that passed normality testing
11 am and 12 noon on Thursdays in a quiet environment, by Kolmogorov-Smirnov Test and Wilcoxon matched-pairs
with a comfortable temperature and subdued lighting. The signed-ranks test for those that didn’t. P < 0.05 were accepted
participants had been advised to finish their breakfast at least as indicating significant differences for pre-post comparisons.
2 h earlier and come after emptying bowel and bladder.
RESULTS
Heart rate (HR) and BP measurements were recorded in 124
senior citizens (75 female, 49 male) with mean age of 67.19 ± The results are given in Table 2. All cardiovascular parameters
10.61 y who were attending an integrated “Silver Yoga” program and derived indices witnessed a reduction following a single
at CYTER from August to October 2014. Participants practiced session of “Silver Yoga.” This was statistically very significant
the protocol that was specially designed for senior citizens, (P < 0. 0001) in HR, RPP and DoP while it was also significant
keeping in mind their health status and physical limitations. (P < 0.01 and P < 0.05) in SP and PP, respectively. The
This included simple warm-ups (jathis), breath body movement decrease in MP just missed significance (P = 0.054) while it
coordination practices (kriyas), static stretching postures was insignificant in DP.
(asanas), breathing techniques (pranayamas), relaxation and
simple chanting. The complete protocol is given in Table 1. DISCUSSION
Non-invasive BP apparatus was used to record HR, systolic There is a healthy reduction in HR, BP and derived cardiovascular
pressure (SP) and diastolic pressure (DP) readings before and indices following a single yoga therapy session. This implies a
after the 60 min session. To ensure objectivity, all recordings healthier autonomic regulation of the heart that may be
Table 2: HR, SP, DP, PP, MP, RPP and DoP before (B) and This is again corroborated by another report that shavasana
after (A) a single session of Silver Yoga relaxation is enhanced with the addition of savitri pranayama
B A P value thus decreasing O2 consumption by 26% [15].
HR (bpm) 77.74±11.99 73.92±12.12 <0.0001
SP (mmHg) 131.93±13.63 128.97±14.34 0.0047 In another study, we compared cardiovascular changes
DP (mmHg) 71.63±11.83 70.94±11.52 0.4059 immediately after performance of different asanas and during
PP (mmHg) 60.30±12.48 58.03±13.00 0.0372 the recovery phase [16]. In that study, there was a temporary
MP (mmHg) 91.73±10.98 90.28±10.93 0.0541 rise of HR following dhanurasana due to relative difficulty of
RPP (units) 103.20±22.51 95.60±20.57 <0.0001
DoP (units) 71.95±16.99 67.17±15.71 <0.0001
the posture. However cardiovascular recovery was found to be
greater after performance of asanas when compared to merely
HR: Heart rate, SP: Systolic pressure, DP: Diastolic pressure, relaxing in shavasana (a supine relaxation posture). This implies
PP: Pulse pressure, MP: Mean pressure, RPP: Rate-pressure product,
DoP: Double product, Student’s paired t-test was used to compare data
a healthier cardiac autonomic de-activation response when
that passed normality testing by Kolmogorov-Smirnov test (SP, DP, PP, effort precedes relaxation.
MP, RPP) and Wilcoxon matched-pairs signed-ranks test for those that
didn’t (HR and DoP). P<0.05 were accepted as indicating significant We have also previously also studied the immediate effects of
differences for pre-post comparisons uninostril breathing techniques in a geriatric population and
reported that exclusive left nostril breathing (chandranadi
attributed to either an overall increase of parasympathetic pranayama) resulted in a decrease of cardiovascular parameters
tone and/or a reduction in sympathetic tone. As the RPP and with a slowing down of the reaction time [17]. This is one of
DoP are indirect indicators of myocardial O2 consumption and the techniques used in the present study and hence may have
load on the heart, their reductions signify a lowering of strain also contributed toward these positive cardiovascular relaxatory
on the heart that is beneficial for the senior citizens [11,12]. changes.
RPP also provides a simple measure of HR variability (HRV)
in hypertensive patients and is a surrogate marker in situations As the integrated “Silver Yoga” program was devised with the
where HRV analysis is not available [13]. Hence, reduction in needs of the seniors in mind, it consisted of more breath-body
RPP in our subjects is an indirect evidence of better cardiac work, breathing awareness and yogic relaxation. This may be
autonomic modulation in them. The reduction of adrenergic the main factor behind the cardiac autonomic balance in our
tone coupled with normalization of parasympathetic tone is subjects irrespective of their initial condition. Yoga is defined
potentially very useful in this population as increased adrenergic as the state of balance (samatvam yoga uchyate - Bhagavad
tone has been implicated in precipitation of heart attacks. Gita) and the restoration of physical, mental, emotional and
The elderly often have cardiac disorders with higher risk of spiritual balance may be the prime factor behind the changes
heart attacks and strokes. Hence, such a program has potential seen in our study.
benefits in prevention, management, and rehabilitation of such
conditions. Our findings are in agreement with a previous suggestion
that yoga appears to modulate stress response systems by
One of the few earlier studies on acute effects of a single reducing perceived stress and anxiety, which in turn, decreases
session of hatha yoga showed that SP, MP and DP increased physiological arousal with decreases in HR and BP and
significantly during the yoga practice [8]. Elevation in BP due respiration [18]. They also reiterate the results of our earlier
to yoga practice was associated with increases in cardiac output retrospective study on 1896 patients where we found significant
(CO) and HR. This is similar to those changes observed in reductions in all the studied cardiovascular parameters following
isometric exercise. However that study continuously measured a single yoga session [10].
HR, SP, DP, MP, stroke volume and CO. On the other hand we
are evaluating the pre-post effects and hence are commenting CONCLUSION
on overall effects of the whole integrated practice session rather
than the individual techniques. As suggested in our earlier There is a healthy reduction in HR, BP and derived cardiovascular
report the conscious self-effort made in asana practice may be indices following a single yoga session in geriatric subjects. These
understood as the spanda (tension) component, whereas the changes may be attributed to enhanced harmony of cardiac
relaxation of effort (Prayatna shaithilya) may be understood autonomic function as a result of coordinated breath-body work
as the nishpanda (relaxation) component [10]. Hence, it is and mind-body relaxation due to an integrated “Silver Yoga”
essential to physiologically evaluate the cardiovascular changes program. We recommend that such an integrated Yoga program
occurring not only during the actual performance of an asana, should be part of the heath care facilities for the elderly as it can
but maybe more importantly during and after period of recovery enhance their quality of life and improve their overall health
following it. We are supported in this assertion by a previous status. Our study is limited by the fact that it only addressed
report by Telles et al. that concluded that a combination of immediate effects of a single session. Therefore, further studies
stimulating and relaxing techniques reduced physiological on the effects of short and long-term training may deepen our
arousal better than the mere practice of relaxation techniques understanding of the intrinsic mechanisms by which such
alone [14]. They also pointed out that though the practical positive changes are occurring. This would help strengthen
performance of yoga techniques seem to be stimulatory in our conclusion about the cardiovascular benefits of Yoga in a
nature, their physiological effects are, in fact, more relaxatory. geriatric population.
ACKNOWLEDGMENTS 9. Huang FJ, Chien DK, Chung UL. Effects of Hatha yoga on stress in
middle-aged women. J Nurs Res 2013;21:59-66.
10. Bhavanani AB, Ramanathan M, Trakroo M. Immediate cardiovascular
The authors thank the management and authorities of Sri effects of a single yoga session in different conditions. Altern Integr
Balaji Vidyapeeth University for setting up the Center for Med 2013;2:144.
Yoga Therapy, Education and Research (CYTER) in Mahatma 11. Madanmohan, Prakash ES, Bhavanani AB. Correlation between
short-term heart rate variability indices and heart rate, blood pressure
Gandhi Medical College and Research Institute (MGMCRI). indices, pressor reactivity to isometric handgrip in healthy young
We are grateful to Yogacharini Meenakshi Devi Bhavanani, male subjects. Indian J Physiol Pharmacol 2005;49:132-8.
Director ICYER for her constant motivation and supportive 12. Bhavanani AB, Sanjay Z, Madanmohan. Immediate effect of sukha
pranayama on cardiovascular variables in patients of hypertension.
guidance. Thanks are due to Yoga instructors Mrs M Latha
Int J Yoga Therap 2011;73-6.
andMr. Dhanushapnadeesh for conducting the therapy sessions 13. Prakash ES, Madanmohan, Sethuraman KR, Narayan SK.
and for their valuable assistance during recording sessions and Cardiovascular autonomic regulation in subjects with normal blood
data entry. We thank the senior citizens from Serene Pelican pressure, high-normal blood pressure and recent-onset hypertension.
Clin Exp Pharmacol Physiol 2005;32:488-94.
Township for their wholehearted participation in these sessions 14. Telles S, Reddy SK, Nagendra HR. Oxygen consumption and
and their authorities for facilitating logistics. respiration following two yoga relaxation techniques. Appl
Psychophysiol Biofeedback 2000;25:221-7.
15. Madanmohan S, Rai UC, Balavittal V, Thombre DP, Gitananda S.
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||ABSTRACT
Background: In the Indian subcontinent, 118 million people are with hypertension, and this figure is anticipated to double by
2025. Yoga has been widely claimed to play a role in the prevention and management of psychosomatic, stress-induced, and lifestyle
disorders such as hypertension. Aims and Objective: To study the effect of 12 weeks of yoga therapy as a lifestyle intervention on
cardiac autonomic functions in patients of essential hypertension. Materials and Methods: Subjects with hypertension from the
Medicine Outpatient Department of the Jawaharlal Institute of Postgraduate Medical Education and Research were randomized into
control and yoga groups. The control group was treated only with the allopathic medicines. The yoga group was given 12 weeks of
yoga therapy module designed by JIPMER Institute Advanced Center for Yoga Therapy Education and Research along with the
routine medical treatment. The participants’ blood pressure and cardiac autonomic function were recorded before and after the
12 weeks of the study period. Result: No significant change was observed in the body weight (BW), body mass index (BMI),
abdominal circumference, and waist–hip ratio (WHR) in both the control and yoga groups at the end of the 12 week-study period.
There was a significant decrease in the resting systolic pressure (SP), diastolic pressure (DP), rate pressure product (RPP), and
mean arterial pressure (MAP) in the yoga group. In contrast, there was no significant change in the SP, DP, RPP, and MAP of the
control group. High frequency (HF) power, total spectral power, and HF normalized units (nu) showed a significant increase in the
yoga group. Low frequency (LF) power, HF power, and LF (nu) showed a significant (p o 0.05) decrease in the yoga group at the
end of the 12-week yoga therapy. Conclusion: Twelve weeks of yoga therapy reduced both the SP and DP in the yoga group.
Furthermore, yoga therapy increased the heart rate variability and vagal tone and decreased the sympathetic tone in the subjects
with hypertension. At the same time, it increased both the parasympathetic and sympathetic reactivity.
||INTRODUCTION
Access this article online
Quick Response Code: In the Indian subcontinent, hypertension (HT) has a prevalence of
Website: http://www.njppp.com
20%–40% among the urban population and 12%–17% among the
DOI: 10.5455/njppp.2015.5.2408201572 rural population. Studies have shown that about 118 million
people in India are with HT, and this figure is anticipated to double
by 2025.[1–3] In general, medical treatment of hypertension
requires a long-term and, sometimes, lifelong use of drugs. It has
been seen that HT being a disease involving both the genetic and
National Journal of Physiology, Pharmacy and Pharmacology Online 2016. © 2016 Pushpanathan Punita. This is an Open Access article distributed under the terms of the Creative Commons
Attribution 4.0 International License (http://creativecommons.org/licenses/by/4.0/), allowing third parties to copy and redistribute the material in any medium or format and to remix, transform,
and build upon the material for any purpose, even commercially, provided the original work is properly cited and states its license.
environmental factors can be modifiable to some extent. It can also Selection of Subjects
be prevented and can be treated effectively by appropriate lifestyle The subjects with HT in the age group of 35–55 years were
modifications.[4,5] Therefore, the magnitude of the burden of HT not recruited from the Medicine Outpatient Department (OPD) of
only needs an increase in awareness and treatment but also efforts JIPMER. Subjects with secondary HT, diabetes, ischemic heart
should be targeted on lifestyle modification in general population.[3] disease, nephropathy, retinopathy, and any other chronic illness
In India, from ancient times, yoga has been widely claimed to were also excluded by medical history. Subjects with any
possess a role in the prevention, management, and rehabilitation in physical conditions hindering the performance of yoga practices
psychosomatic and stress-induced and lifestyle disorders such as were excluded. The sitting BP was recorded to see whether BP is
HT.[6–8] Now, in the modern era, different scientific communities under control with their current treatment regimen. Block
are taking interests to evaluate its validity and role in all these randomization was used to generate allocation sequence, and
modifiable diseases. Earlier studies have shown that autonomic serially numbered opaque sealed envelope technique (SNOSE)
imbalance occurs in patients with HT,[9] and yoga training helps in was applied to allot the subjects either to the control group or to
restoring the sympathovagal balance. Yoga training has been the yoga group after obtaining their written informed consent.
reported to result in a significant decrease in basal heart rate (HR)
and blood pressure (BP) in patients with HT.[7,10] Experimental Design
Therefore, this study was planned to evaluate the role of All the parameters were recorded in autonomic function testing
yoga as a lifestyle modality and its effectiveness on cardiac lab, Department of Physiology, JIPMER between 9 a.m. and 11 a.
autonomic functions in patients’ of essential HT. m. The laboratory environment was quiet; the temperature was
maintained between 25°C and 27°C and the lighting subdued.
The subjects were advised to come at least 1 h after a light
||MATERIALS AND METHODS breakfast with an empty bowel and bladder. All the subjects
were advised to refrain from smoking and alcohol on the day
Before the commencement of the study, approval of the of test and during the entire study period. The subjects were
Jawaharlal Institute of Postgraduate Medical Education and asked to take the morning dosage of antihypertensive agent after
Research (JIPMER) Scientific Advisory Committee and Ethics the procedure, as it may interfere with the cardiac autonomic
Committee was obtained. functions.
Parameters Recorded in the nonexercising arm every minute for the next 3 min after
Anthropometric parameters. Height was measured by a starting a sustained handgrip. Increase in DP above the resting
wall-mounted stadiometer and weight with a spring balance. stage with 30% MVC at the end of 3 min of contraction was
Waist circumference was measured at the narrowest point seen taken as a measure of sympathetic reactivity (DDP).
anteriorly between the subcostal margin and iliac crest. The hip
circumference was measured at the level of gluteal region with Intervention (12 weeks)
maximum girth, and the waist–hip ratio (WHR) was calculated. The subjects of both the groups received antihypertensive drugs
Short-term heart rate variability. The subjects were asked to lie provided in JIPMER OPD. The yoga group received a validated yoga
comfortably in the couch and relax. After 5 min of supine rest, lead therapy in addition to the drug therapy. The yoga therapy delivered
II ECG and respirations were recorded at 500 samples per s using to the subjects was validated by the Advanced Center for Yoga
BIOPAC MP100 data acquisition system with AcqKnowledge 3.8.2. Therapy Education and Research (ACYTER) and JIPMER in accor-
software for the next 300 s in resting condition. The RR interval dance with Morarji Desai National Institute of Yoga (MDNIY) Guide-
variation trend was analyzed using HRV software (version 1.1.; lines and given by a trained ACYTER yoga teacher. Each session of
Biomedical Signal Analysis Group, University of Kuopio, Kuopio, yoga therapy was for about 45 min. Yoga therapy was given 3 days
Northern Savonia, Finland) for frequency and time domain a week under our direct supervision for 12 weeks. Patients were
parameters. Frequency domain parameters include: very low motivated to practice the same daily at home. Only highly motivated
frequency [(VLF); 0.003 Hz–0.04 Hz], low frequency [(LF); 0.04 patients were included in the study. Attendance register was
Hz to 0.15 Hz], high frequency [(HF); 0.15 Hz–0.4 Hz], total spectral maintained for yoga therapy sessions, and the data were obtained
power [(TP) = VLF + LF + HF), and LF/HF ratio; the ratio of LF only from those patients whose attendance was at least 70%.
power to HF power, low frequency power in normalized units
(LF nu) = LF/(TP–VLF) 100, and similarly HF nu was calculated.
The time domain components include: mean and standard deviation Components of Therapy
of RR intervals (SDNN), square root of the mean of the sum of the Yoga classes started with a brief prayer. Preparatory practices
squares of differences between adjacent RR intervals (RMSSD), such as breath–body coordination and joint loosening exercises
adjacent RR interval differing more than 50 ms (NN50), and NN50 were undertaken for 10 min. This was followed by 10 min asan,
counts divided by all the RR intervals (pNN50). HF, HF nu, SDNN, 10 min pranayam, and 15 min Shavasan practice [Table 1]. At
RMSSD, NN50, and pNN50 reflect cardiovagal tone; LF reflects both the end of the class, attendance was taken, and the subjects
the sympathetic and parasympathetic tones; VLF component’s were motivated to practice at home on other days. Some of the
interpretation is not clear, and it cannot be interpreted using classes were preceded by talk on diet and lifestyle modification
short-term HRV recordings; LF nu and HF nu represent a relative in controlling chronic lifestyle disorders.
tone of sympathetic and parasympathetic nervous system (PSNS),
and LF/HF ratio indicates sympathovagal balance. The BPs Data Analysis
(SP, DP) and HR were measured at the end of ECG recording The pre- to postintervention change of all the parameters and their
(OMRON MX3, USA). percentage change were calculated. SPSS software (version 19.0)
Orthostatic stress test. After recording ECG in supine position was used for data analysis. Pre-post intervention comparisons were
for 15 s, the subject was asked to stand as quickly as possible, made using Student’s paired t-test within the group. In between the
preferably within 3 s with minimal effort so that artefacts can be
minimized. HR response to standing was calculated as the ratio Table 1: Yoga therapy module
between the longest RR interval around the 30th beat and the
1. Yogic counseling
shortest around the 15th beat. The 30/15 ratio indicates both the
2. Preparatory practices: Breath–body coordination practices
sympathetic and parasympathetic functions.
and joint loosening practices
Heart rate response to deep breathing. The subjects were
3. Asans or static postures: Talasan
trained to breath at the rate of six cycles per minute guided with
Ardhakati chakrasan
a metronome. Deep breathing was done for a complete1 min and
Ardha chakrasan
during this period (the period of deep breathing), ECG was
Uttanpadasan
recorded. The ratio between the maximum RR interval during
Ardha halasan
expiration and the minimum RR interval during inspiration were
Pavanmuktasan
calculated for each breath cycle. The average of six such
Makarasan
measurements was taken as the expiratory to inspiratory (EI)
Bhujangasan
ratio of the subject. This quantitates respiratory sinus arrhythmia,
Vajrasan
which is predominantly a manifestation of vagal tone.
4. Pranayam or breathing Chandra nadi
Isometric handgrip test. After familiarizing the subjects with
techniques: Pranav
the procedure, they were asked to perform a maximum
Nadi shuddhi
voluntary contraction (MVC) in the handgrip dynamometer
5. Relaxation techniques: Kayakriya in shavasan
(Inco, Ambala). Following it, they were instructed to maintain
Shavasan with savitri pranayam
30% of MVC for up to 3 min, while BP and HR were monitored
study and control groups, comparison was made using Student’s Short-term HRV
unpaired t-test for continuous data and w2-test for categorical data. Frequency domain measures. The short-term spectral com-
ponents namely VLF power, LF power, HF power, total power
(TP), LF: HF, LF (nu), and HF (nu) showed no significant change
||RESULT in the control group. In the yoga group, there was no significant
change in VLF power and LF power. But, HF power, TP, and HF
There was no significant difference in age, gender, smoking history, (nu) showed a significant increase in the yoga group. LF: HF and
alcohol intake, diet pattern, drug intake, and anthropometric para- LF (nu) showed a significant (p o 0.05) decrease in the yoga
meters between the control and the study groups before the start of group at the end of the 12 week-yoga therapy [Table 5].
the study; hence, the groups were comparable [Table 2]. Time domain statistical measures. In the control group, no
significant change was observed in the mean RR interval, SD of RR
Anthropometric Parameters (SDNN), mean HR, RMSSD, NN50, and pNN50 at the end of the
We observed no significant change in BW, BMI, abdominal 12 week-period. In the yoga group, the mean RR interval, mean HR,
circumference, and WHR in both the control and yoga groups at RMSSD, NN50, and pNN50 showed no significant difference at the
the end of 12 week-study period [Table 3]. end of the study period. SDNN showed a significant (p o 0.01)
increase in the yoga group after 12 weeks of yoga therapy [Table 6].
Resting Cardiovascular Parameters Reactivity tests. In our study, the HR response to standing
In our control group, there was no change in the resting HR. In did not show a significant change in both the control and yoga
the yoga group, there was an insignificant decrease in HR. groups. EI ratio did not show a significant change in the control
Moreover, there was a significant decrease in the resting SP, DP, group at the end of the study period. In the yoga group, the EI
rate pressure product (RPP), and mean arterial pressure (MAP) ratio showed an insignificant increase at the end of the 12-week
in the yoga group. In contrast, there was no significant change study period. In isometric handgrip test, the yoga group showed
in the SP, DP, RPP, and MAP of the control group [Table 4]. a significant increase in DDP. The control group did not show a
significant difference in DDP [Table 7].
Table 3: Anthropometric parameters in control and yoga groups before and after the 12 week-study period
Parameters Control group (n = 30) Yoga group (n = 25)
HR (bpm) 72.37 ± 11.88 71.83 ± 10.15 -0.53 ± 9.18 0.18 ± 11.59 72.88 ± 9.8 69.72 ± 8.73 -3.16 ± 9.3 -3.47 ± 12.9
SP (mm Hg) 126.47 ± 11.21 125.97 ± 10.95 -0.5 ± 11.64 0.02 ± 8.96 124.8 ± 8.1 118.56 ± 11.06***w -6.24 ± 8.2 -4.98 ± 6.43
DP (mm Hg) 83.2 ± 7.11 81.87 ± 7.28 -1.33 ± 6.98 -1.27 ± 8.12 80.44 ± 7.02 76.84 ± 8.78**w -3.6 ± 5.8 -4.47 ± 7.3
PP (mm Hg) 43.27 ± 7.8 44.1 ± 7.2 0.83 ± 7.86 3.5 ± 17.62 44.36 ± 5.9 41.72 ± 10.25 -2.64 ± 7.5 -6.39 ± 17.4
MAP (mm Hg) 97.62 ± 7.87 96.57 ± 7.99 -1.06 ± 7.99 -0.76 ± 7.94 95.23 ± 6.83 90.75 ± 8.29***w -4.48 ± 5.7 -4.68 ± 5.9
RPP 91.83 ± 19.04 90.38 ± 15.15 -1.45 ± 16.2 0.4 ± 16.36 91.04 ± 13.97 82.71 ± 13.1**w -8.3 ± 13.7 -8.16 ± 14.7
HR, heart rate; SP, systolic pressure; DP, diastolic pressure; PP, pulse pressure; RPP, rate pressure product; MAP, mean arterial pressure.
Values are expressed as mean ± SD.
*p o 0.05; **p o 0.01; ***p o 0.001 comparison within group; wp o 0.05 comparison between the yoga and control groups.
Table 5: Frequency domain (nonparametric) measures in control and yoga groups before (B) and after (A) the 12 week-study period
Parameters Control group (n = 30) Yoga group (n = 25)
2016
VLF, very low frequency; LF, low frequency; HF, high frequency; nu, normalized units.
Values are expressed as mean ± SD.
*p o 0.05, **p o 0.01 comparison within group; wp o 0.05, wwp o 0.01, wwwp o 0.001 comparison between the yoga and control groups.
| Vol 6 | Issue 1
23
Punita et al.
Punita et al. Effect of yoga therapy on patients with hypertension
HR, heart rate; SD of RR, Standard deviation of all NN intervals; RMSSD, Root mean of the sum of the squares of differences between adjacent NN intervals; NN50, number of NN
31.07 ± 60.14
35.62 ± 82.72
study constituted breathing and relaxation techniques and only a
% change few asans. Moreover, the duration of each asan was less, and the
yoga sessions were conducted only thrice a week.
–
–
Resting Cardiovascular Parameters
Values are expressed as mean ± SD. *p o 0.05, **p o 0.01 comparison within group; wp o 0.05, wwp o 0.01 comparison between the yoga and control groups.
Many workers have reported a decrease in HR after the yoga
12.25
36.25
11.59
therapy.[5,7,14–16] In contrast, other studies have reported that
9.7
Change
5.24
3.32
6.68
2.32
**ww
SP, DP, and MAP. In contrast, there was no change in the SP, DP,
intervals differing by more than 50 ms to their adjacent NN intervals; pNN50, NN50 count divided by the total number of NN intervals.
41.89w
13.27w
13.35
±
±
±
±
-1.2
-0.27
-0.33
Short-term HRV
Frequency domain measures. Total power is the variance of
17.31
9.55
8.58
5.01
4.66
15.9
19.47
9.77
5.66
pNN50 (%)
Table 7: Reactivity test in control and yoga groups before and after the 12 week-study period
Parameters Control group (n = 30) Yoga group (n = 25)
HRmax/HRmin ratio 1.39 ± 0.17 1.44 ± 0.19 1.37 ± 0.18 1.36 ± 0.16
I–E 18.57 ± 5.97 18.65 ± 7.71 18.27 ± 8.36 21.23 ± 9.86*
EI ratio 1.29 ± 0.11 1.3 ± 0.15 1.33 ± 0.18 1.37 ± 0.17
ΔDP (mmHg) 26.37 ± 8.42 27.83 ± 9 22.60 ± 7.99 27.36 ± 12.36*
HRmax, immediate maximum rise in heart rate after standing; HRmin; minimum heart rate observed after standing; I–E, inspiration to expiration
difference. ?DP, rise in diastolic pressure from supine rest.
Values are expressed as mean ± SD.
*p o 0.05 comparison within group.
control group. Even though both the sympathetic and parasympa- time domain and frequency domain measures, it is clear that yoga
thetic limbs of autonomic nervous system govern LF power, it is decreases sympathetic tone and increases parasympathetic tone.
predominantly by the sympathetic system. Hence, increase in LF Reactivity tests. The results of reactivity tests indicate an
power can lead to a false conclusion that resting sympathetic tone increase in vagal activity, as the change in HR during breathing is
is increased. The result has to be interpreted along with the mainly owing to the change in vagal activity. In the yoga group,
normalized values of LF and HF, which clearly gives the relative there was a significant increase in ?DP as far as isometric handgrip
power each system. There is a decrease in LF nu and an increase in test is concerned. Increase in ?DP in our study shows that with yoga
HF nu after the yoga intervention. With this result, we can safely therapy, there is an improvement in sympathetic response during
conclude that relative sympathetic tone is reduced after yoga pressor stimuli in subjects with hypertension. Grassi et al.[30] have
intervention even though LF power is increased. In addition, study reported that, although baseline muscle sympathetic nerve activity
by Rahman et al.[25] suggests that LF power is an indicator of is higher in hypertensives, changes in sympathetic nerve activity
baroreflex function independent of cardiac sympathetic innerva- during pressor stimuli are attenuated in people with hypertension.
tions. Therefore, increase in LF power is an indicator of increase in The significant increase in ?DP shows that there is improvement in
BRS for which further studies are needed. reactivity to pressor stimuli. This is consistent with the findings of
Our study suggests an increase in parasympathetic tone, which Mourya et al.[19] Our finding is consistent with the study done by
is evident from a significant decrease in LF:HF and LF nu and an Vijayalakshmi et al.,[16] who have concluded that yoga optimizes
increase in HF nu. Therefore, the yoga practices followed in our sympathetic response to isometric hand grip and restores
study is suitable for the patients to restore the sympathovagal autonomic regulatory reflex mechanism. In contrast, Khanam
balance in whom sympathetic drive is increased.[26,27] In contrast, et al.,[15] in their study, have shown a decrease in DP with isometric
studies by Raghuraj et al.[24] and Telles et al.[23] showed a hand grip at the end of 1-week yoga therapy and concluded that
significant increase in LF:HF immediately after pranayam practice yoga training reduces sympathetic reactivity in asthmatic subjects.
(high frequency breathing), suggesting an increase in sympathetic
tone.
Time domain statistical measures. There is evidence from ||CONCLUSION
literature that SDNN (the estimate of overall HRV) is significantly
decreased in HT[9,28] and is an indicator of cardiovascular morbi- Twelve weeks of yoga therapy reduced both SP and DP in subjects
dity and mortality. So, increase in SDNN with 12 weeks of yoga with hypertension. Furthermore, yoga therapy increases parasym-
therapy suggests that practice of yoga regularly can decrease pathetic tone and decreases sympathetic tone in subjects with
cardiovascular risk factors owing to HT. Our results are consistent hypertension. At the same time, it increased both the parasympa-
with the studies by Khattab et al.[28] and Pinheiro et al.[20] who thetic and sympathetic reactivity.
showed a significant increase. RMSSD, NN50, and pNN50
measurements of short-term variation that estimates HF variations
in HR, showed a significant increase in the yoga group when Limitations
compared with control group at the end of the study period. This In this study, yoga therapy was given to the subjects only three
indicates that in yoga group, there is an increased parasympathetic times a week. In the rest of the days, the subjects’ were asked to
tone after yoga therapy. Study by Khattab et al.[29] showed a practice at home. This may have resulted to noncompliance by
significant increase in RMSSD and NN50, which is consistent with the subjects. Supervised yoga therapy for all the days of the
our study. Telles et al.,[23] in their study, showed a significant week would be ideal. Beat-to-beat noninvasive BP recording
decrease in NN50 and pNN50 with high frequency breathing, was not done. Hence, BP variability and baroreflex sensitivity
which is associated with increased sympathetic tone. On analyzing could not be determined in our subjects.
ABSTRACT
Aim and objective: This pilot study was done to determine effects of a single session of yogic relaxation
on cardiovascular parameters in a transgender population.
Methods: Heart rate (HR) and blood pressure (BP) measurements were recorded in 106 transgender
participants (mean age of 23.86 ± 7.87 y) a�ending a yogic relaxation program at CYTER, MGMCRI.
Participants practised a series of techniques consisting of quiet si�ing, om chanting, mukha bhastrika,
nadi shuddhi, brahma mudra, pranava pranayama in si�ing posture and savitri pranayama in
shavasana. HR, systolic (SP) and diastolic pressure (DP) were recorded before and after the 60 minute
session using non-invasive blood pressure (NIBP) apparatus. Pulse pressure (PP), mean pressure (MP),
rate-pressure product (RPP) and double product (DoP) indices were derived from recorded parameters.
Student’s paired t test was used to compare data that passed normality testing and Wilcoxon matched-
pairs signed-ranks test for others. P values less than 0.05 were accepted as indicating significant
differences for pre-post comparisons.
Results: All recorded cardiovascular parameters witnessed a reduction following the session. This was
statistically more significant (p < 0. 0001) in HR, MP, RPP and DoP and significant (p = 0.002) in SP.
Conclusion: There is a healthy reduction in HR, BP and derived cardiovascular indices following
a single yogic relaxation session in a transgender population. These changes may be a�ributed to
enhanced harmony of cardiac autonomic function as a result of mind-body relaxation program. It
is suggested that an open and non-hostile environment is conducive for obtaining such a state of
psychosomatic relaxation and that such opportunities for transgender participants should be created
in all healthcare facilities.
It has been suggested that health care practitioners College of SBVU, ethical clearance was obtained from
need to improve awareness and take steps to create its IHEC. All the study participants were from the
an open, non hostile environment to overcome the SCOHD Society of Pondicherry. Informed consent
suboptimal provision of health care for transgender was obtained from participants and the yogic
individuals.(1) Sri Balaji Vidyapeeth (SBVU), a relaxation sessions carried out in CYTER Yoga hall
deemed to be university in Pondicherry, India has between 11am and 12 noon in a quiet environment,
taken innovative steps in creating such an open and with comfortable temperature and subdued lighting.
non-hostile environment through its community The participants had been advised to finish breakfast
outreach, education and research activities facilitated at least 2 hours earlier and come after emptying
through a special Transgender Clinic functioning bowel and bladder.
in Mahatma Gandhi Medical College and Research
HR and BP measurements were recorded from
Institute (MGMCRI). A half dozen transgender
106 participants (mean age of 23.86 ± 7.87 y), who were
individuals have been given administrative postings
a�ending this yogic relaxation program. Participants
as well as responsible duties thus enhancing their
were taught and practised under supervision a
status in society and also providing opportunities
protocol especially designed for them keeping in mind
for self growth and development. The Centre for
their health status and requirements. Each session
Yoga Therapy, Education and Research (CYTER) has
started with three minutes of quiet contemplative
been actively involved in providing yoga therapy for
si�ing and was followed by three rounds of om
many transgender individuals for the past four years.
chanting. The participants were then led through nine
The authors have received positive and appreciative
rounds each of mukha bhastrika (bellows breath) and
feedback on numerous occasions from these
nadi shuddhi (alternate nostril breathing). They then
participants who expressed their satisfaction with
practised nine rounds of brahma mudra turning the
physical and mental benefits they obtained through
head away from a neutral position in four directions
yoga.
(right, left, up and down) on inspiration, followed by
Though the multifaceted physiological and the movement of the head brought back to the centre
psychological health benefits of both short and long while producing audible sounds of aaa, ooo, eee,
term yoga training are quite well established, (2-4) very mmm respectively on expiration. This was followed
few studies have reported on the immediate effects of by pranava pranayama (sectional breathing with
a single session. We have earlier published reports on audible sounds of aaa, uuu and mmm on exhalation)
the significant reductions in cardiovascular parameters in the si�ing posture and finally savitri pranayama in
following a single yoga session in a retrospective shavasana (slow, deep, rhythmic breathing in a 2:1:2:
study of 1896 patients from CYTER (5) and also found 1 pa�ern of inspiration: held-in: expiration: held-out).
the same to be true in a geriatric population. (6) The Each session ended with another three rounds of om
magnitude of reductions in heart rate (HR) and blood chanting and a quiet si�ing period of three minutes.
pressure (BP) differed in different groups of patients
Non-invasive blood pressure (NIBP) apparatus
depending on pre-existing medical conditions as
was used to record HR, systolic pressure (SP) and
well as the specific yoga therapy protocol adopted
diastolic pressure (DP) readings before and after the
for them. Keeping all the above in mind, this pilot
60 minute session. To ensure objectivity, all recordings
study was done to assess the effects of a single 60-
were performed using non-invasive automatic BP
min session of yogic relaxation on cardiovascular
monitor (Omron HEM 7203, Kyoto, Japan) that uses
parameters in transgender individuals.
oscillometric method with an instrumental accuracy
of ± 5% for HR and ± 3 mm Hg for BP. The pre-session
MATERIALS & METHOD
recordings were taken after 5 min of quiet comfortable
The present study was conducted at CYTER si�ing while post-session recordings were taken at
functioning at MGMCRI under auspices of the SBVU, the end of the session. Pulse pressure (PP), mean
Puducherry, India. As it is part of the desertion project pressure (MP), rate-pressure product (RPP) and
of the fourth author who is completing his Masters double product (DoP) indices were derived from the
(MSc) degree in nursing at Kasturba Gandhi Nursing recorded parameters.
International Journal of Physiology, January-June, 2016, Vol. 4, No. 1 29
Data were assessed for normality using with mean HR and RPP. Hence decreases witnessed
GraphPad InStat version 3.06 for Windows 95, in our participants can be taken to imply a healthier
(GraphPad Software, San Diego California USA, HRV that may possibly prevent heart diseases in
www.graphpad.com). Student’s paired t test was transgender population who are already under
used to compare data that passed normality testing immense psycho-physiological stress (8)
by Kolmogorov-Smirnov Test (HR, MP and DoP)
An earlier study at SVYASA, Bangalore compared
and Wilcoxon matched-pairs signed-ranks test for
O2 consumption and respiration following four yoga
those that didn’t (SP, DP, PP and RPP). P values
postures interspersed with relaxation and supine
less than 0.05 were accepted as indicating significant
relaxation alone, and concluded that the combination
differences for pre-post comparisons.
of stimulating and relaxing techniques reduced
physiological arousal be�er than the mere practice
RESULTS
of relaxation techniques alone. (11) Even though the
All recorded cardiovascular parameters and practical performance of various yoga techniques
derived indices witnessed a reduction following the may seem to be stimulatory in nature, they suggested
single session of yogic relaxation and the results are that the ultimate physiological effect of such
given in Table 1. This was statistically more significant techniques is in fact more relaxatory. This hypothesis
(p < 0. 0001) in HR, MP, RPP and DoP and significant is also corroborated by another study from JIPMER,
(p = 0.002) in SP. It was however not statistically Pondicherry reporting that relaxation in shavasana is
significant in DP (p<0.0820) and PP (p< 0.1009). enhanced by the addition of savitri pranayama thus
resulting in a 26% reduction of O2 consumption. (12)
DISCUSSION
As our yogic relaxation session consisted
It has been suggested that the modulation of
primarily of pranayama, we hypothesize that this
stress response systems through yoga occurs by a
is producing a healthier cardiac autonomic balance
reduction of perceived stress and anxiety that in
in our subjects irrespective of their initial condition.
turn decreases physiological arousal resulting in
We also noticed that reductions were greater in those
lowered HR, BP and respiration. (7) Our present study
who had abnormal readings in the initial testing as
confirms this postulate as all participants reported a
opposed to those in whom the initial readings were
sense of being at ease, or at peace with themselves
within normal range. The yoga tradition extols
after the interactive session. This sense of inner peace
yoga as a state of harmonious balance (samatvam
(sukham) is vital for the relaxation response to ‘kick
yoga uchyate - Bhagavad Gita) and this restoration
in’ and produce the psychophysiological changes
of physical, mental, emotional and spiritual balance
witnessed in our study. Even a single session of yogic
may be a prime factor behind the positive changes
relaxation has significant cardiovascular effects in
seen in our participants.
a transgender population. This reflects a healthier
autonomic regulation of the heart due to either an Transgender individuals are often in turmoil with
overall increase of vagal parasympathetic tone and/or internal conflicts about gender identity or discomfort
a reduction in adrenergic sympathetic tone. in an assigned gender role, especially when they
desire transition. Such people who experience
RPP and Do P are indirect indicators of
discord between their gender and the expectations of
myocardial O2 consumption and thus reflects overall
others or whose gender identity conflicts with their
load on the heart. Hence, reductions in both of them
body, may benefit by talking through their feelings
signify a healthy lowering of the strain on the heart.
in depth. This can alleviate suffering and restore
(8,9)
Sympathetic activation is known to increase HR
functionality. (13) The fifth edition of the Diagnostic
and RPP and decrease overall heart rate variability
and Statistical Manual of Mental Disorders of the
(HRV). The RPP can also provide a simple measure
American Psychiatric Association refers to the topic
of HRV and is considered a surrogate marker in
as gender dysphoria and this may manifest clinically
situations where HRV analysis is not available. (10) It
as either depression or the inability to work and to
is worth noting that both SDNN and total power of
form healthy relationships with others. (14) We suggest
HRV have been reported to be inversely correlated
30 International Journal of Physiology, January-June 2016, Vol. 4, No. 1
ABSTRACT
With advancing age, the body tends to slow down and becomes less efficient and elderly people are
prone to a few age-related health issues. The present study was undertaken to assess psycho-physical
health status of elderly women residing in a hospice in Pondicherry. After an introductory orientation
program, thirty women with mean age 68.67 ± 7.83 yrs, agreed to be subjects and after obtaining
informed consent, various parameters was recorded. Selected cardiovascular variables such as heart
rate (HR), systolic pressure (SP) and diastolic pressure (DP) and respiratory rate (RR) were measured.
Pulmonary function tests (PFT) were done using spirometer and reaction time (RT) measured using
RT apparatus. Select psychological variables including depression, anxiety and self-esteem were
assessed using Hamilton Depression Rating Scale, Hamilton Anxiety Rating Scale and Rosenberg Self-
Esteem scale respectively. We found HR, SP, DP values were as expected for age and gender and our
subjects performed be�er on PFT and RT as compared to earlier studies in similar groups. However
our subjects had lower psychological health status with increased depression, anxiety and lower self-
esteem. This may be due to being in hospice away from family who either do not want them or are
not there at all. Though physical health status seems satisfactory for age, this finding of inadequate
psychological health function may be first evidence of worsening physical health in future. We suggest
that older people must be acknowledged as integral members of society and provided opportunities to
enjoy good quality of life and easy access to health services. There is great scope for incorporation of
traditional health practices such as Yoga and other CAM modalities.
life, and this approach is called the life course or (FVC), Forced Expiratory Volume in the 1st sec
life-span perspective. (6) Geriatry is study pertaining (FEV1), FEV1/FVC, Forced Expiratory Flow at 25–
to geriatrics, old age or aged persons, relating to 75% (FEF25-75), Peak Expiratory Flow Rate (PEFR),
geriatric medicine. It is concerned with promotion Forced Inspiratory Vital Capacity (F1VC), Forced
of health, treatment and prevention of disability and Expiratory Flow after 25% of FVC has been expired
disease in old age. (7) (FEF 25%), Forced Expiratory Flow after 50% of FVC
has been expired (FEF 50%), Forced Expiratory Flow
Physical inactivity is a key risk factor contributing
after 75% of FVC has been expired (FEF 75%), and
to coronary heart disease, hypertension, obesity,
FVC% Predicted.
diabetes and other psychosomatic disorders, resulting
in increased mortality and morbidity and increased For PFT testing, each subject was instructed to
functional disability. Regular physical activity is do procedure in si�ing posture, with an erect spine,
essential for quality of life and wellbeing in old age without bending forward. They were asked to keep
and reduces the need for assistance. (8) mouth piece inside their mouth with lips closed over
it to avoid leakage of air while blowing and nose
The present study was undertaken to assess
closed with nose clip. They performed thrice with
psycho-physical health status of elderly women
gap of 3-5 minutes and were motivated to give their
residing in a hospice in Pondicherry and to determine
maximal effort. All parameters were noted and best of
whether they would benefit from health promoting
three readings recorded in data sheet.
behaviours and practices such as Yoga.
Reaction time (RT) was measured using RT
MATERIALS & METHOD apparatus manufactured by Anand Agencies, Pune.
Ethical clearance was obtained from IHEC of Instrument has built in 4 digit chronoscope with
MGMCRI and then we approached old age homes display accuracy of 1 ms. Simple ART was recorded
in Pondicherry to select subjects to volunteer for this for auditory beep sound stimulus and simple VRT for
study. Authorities and inmates of Hospice Convent red light stimulus. Subjects were instructed to release
Home for the Aged, Congregation of Saint Joseph response key as soon as they perceived stimulus.
of Cluny in Pondicherry willingly volunteered to Signals were given from front avoiding lateralised
take part in this study. stimulus and they used dominant hand while
responding to signal. All subjects were given adequate
An orientation program was given, explaining exposure on 2 different occasions to familiarize them
details of tests, purpose of study and their role with procedure. (9,10)
in detail to ensure proper understanding and
effective cooperation. After introductory program, To assess severity of depression, Hamilton Rating
thirty women with mean age 68.67 ± 7.83 yrs, agreed Scale for Depression (HRSD), also called Hamilton
to be subjects. After obtaining their informed consent, Depression Rating Scale (HDRS), abbreviated
recordings of various parameters was done. HAM-D was used. Individual interview sessions
were conducted and questionnaires administered.
Selected cardiovascular variables including Although HAM-D lists 21 items, scoring is based on
heart rate (HR), systolic pressure (SP) and diastolic first 17. (11) Hamilton Anxiety Rating Scale (HAM-A),
pressure (DP) were recorded using non-invasive was used to measure anxiety. (12) Subject was asked
automatic blood pressure (BP) monitor (Omron HEM to answer all 14 items honestly. To assess self-esteem,
7203, Kyoto, Japan) using oscillometric method with Rosenberg Self-Esteem Scale was used. The scale
accuracy of ± 5% for HR and ± 3 mm Hg for BP. HR consists of 10 items measuring both positive and
and BP were recorded after 5 min of supine rest. negative feelings about self, answered on a four-point
Respiratory rate (RR) was measured manually by scale from strongly agree to strongly disagree. (13)
observation of chest movement in supine position.
RESULTS AND DISCUSSION
Pulmonary function tests (PFT) were done using
R.M.S. Helios 401 Spirometer, version 1.0. Following Results are given in Tables 1, 2 and 3. HR was
parameters were recorded: Forced Vital Capacity 88.83 ± 13.94 with 16 subjects having > 90 bpm. SP was
78 International Journal of Physiology, January-June 2016, Vol. 4, No. 1
153.70 ± 19.74 with only 3 subjects having < 120mmHg than younger individuals. Females had higher BMI
and 18 having values > 150 mmHg. Similarly DP was and longer reaction times than males. Longer reaction
90.73 ± 13.10 with only 5 of them having < 80mmHg times and higher BMI in females could be a�ributed
with 14 having values > 91 mmHg. to fluid and salt retention due to female sex hormones
affecting sensorimotor co-ordination. (19)
Elderly people should have BP measured
annually, and high levels (> 160/90 mm Hg) should As seen in Table 1, both VRT and ART were
be treated. Isolated systolic hypertension is more shorter in our subjects compared to previous reports.
common in elderly where only systolic reading is (19)
Mean VRT in our subjects was 301.70 ± 43.71 as
elevated. As arterial system stiffens with age, SP alone compared to 359.1 ± 38.75ms and ART was 288.33 ±
may be elevated to as high as 200 mm Hg or more 38.67 as compared to 341.3 ± 41.69ms in that study.
during ejection phase and the value of lowering it has However 11 of our subjects had ART > 300ms. VRT
been proved by Systolic Hypertension in the Elderly was > 350ms in only 4 subjects. Increases in RT with
Program (SHEP). (14) It has also been suggested that 70 age can be effect of ageing on myelination of neurones
mmHg is an “optimal” DP in subjects with isolated and they should be more cautious during general
systolic hypertension. In frail elderly, a value of DP movements and driving. (20) Hence our subjects were
< or = 60 mm Hg is associated with reduced survival, having be�er neurological health status as compared
independent from large artery stiffness and left to previous studies.
ventricular function, suggesting that more rational
As given in Table 3, 15 subjects were moderately
antihypertensive therapy, not only based on SP level,
depressed, 9 had severe depression and 6 were in
is needed. (15)
very severely depressed category. All 30 subjects
PFT values of the 30 geriatric women are given in were in moderate to severe anxiety status implying
the Table 2. When compared to predicted values, 20 lower psychological level of health further elucidated
had normal lung functioning while 4 had restriction, 5 by low self-esteem scores where all 30 subjects scored
had mild restriction and 1 had severe restriction. PFT less than 15 indicating a low level of self esteem.
is a valuable tool for evaluating respiratory function
The finding of lower psychological health status
and is a simple screening procedure. (16) A cross-
in our subjects with depression, anxiety and low self-
sectional study reported that all lung function tests
esteem may be correlated to being in hospice away
were found to be negatively correlated with age and
from family who either do not want them or are not
concluded that lung function significantly declined
there at all. Importance of having near and dear ones
with age. (17) In another cross sectional population-
with us cannot be over emphasised and no amount
based study decreased FEV1% predicted and FEV1/
of care even when it is of excellent quality seems to
FVC ratio were associated with smoking, increasing
alleviate mental and emotional turmoil in elderly.
age, and reported pulmonary and cardiovascular
Though their physical health status seems to be
diseases. They concluded that FEV1/ FVC ratios down
satisfactory for their age, this finding of inadequate
to 65% should be regarded as normal when aged 70
psychological health function may be first evidence of
years and older. (18) Mean FEV1/ FVC values in our
further worsening of physical health in near future.
subjects was 93.61 ± 6.01 and this is much higher than
values recorded in previous study. This may be due A recent WHO factsheet on mental health in older
to a healthier environment or nutrition and/ activity adults tells us, “Multiple social, psychological, and
in our study group. Interestingly respiratory rate of biological factors determine level of mental health
our subjects was < 18 bpm in only three while ten had of a person at any point of time.” (21) According to it,
rates between 18 to 20 and 17 had rates > 20 bpm. good general health and social care is important for
promoting older people’s health, preventing disease
RT indicates time taken to react to external
and managing chronic illnesses. Mental health can
stimulus and is an indirect method of assessing central
be improved through promoting active and healthy
neuronal processing. (9, 10) A previous study on effect
ageing involving creation of positive living conditions
of age, gender and Body Mass Index (BMI) showed
and environment that supports wellbeing and healthy
that VRT and ART were significantly higher in older
and integrated lifestyles. We plan to provide our
International Journal of Physiology, January-June, 2016, Vol. 4, No. 1 79
subjects an opportunity to have regular Yoga sessions Table 2: Pulmonary function tests in the study
at their hospice and document and publish further group subjects. Values are given as mean ± SD for
reports on possible improvements expected in their 30 subjects.
psycho-physical health and functioning.
Predicted Recorded
Parameters % predicted
Table 1: Demographic and anthropometric value value
details, cardiovascular parameters, respiratory rate, FVC 1.52 ± 0.37 1.43 ± 0.52 95.57 ± 29.22
reaction time and psychological parameters of the FEV1 1.24 ± 0.34 1.33 ± 0.44 111.10 ± 34.73
30 subjects in the study group. FEV1/FVC 80.76 ± 3.00 93.61 ± 6.01 116.57 ± 9.77
FEF25-75 1.97 ± 0.27 1.98 ± 0.69 101.87 ± 35.35
Mean ± SD (30
Parameters PEFR 4.00 ± 0.45 3.17 ± 1.30 79.47 ± 31.83
subjects)
FIVC 1.48 ± 0.38 1.39 ± 0.56 94.30 ± 31.40
Age (yrs) 68.67 ± 7.83
FEF25% 3.73 ± 0.30 3.01 ± 1.26 79.93 ± 32.90
Wt (kg) 59.23 ± 11.65
FEF50% 2.47 ± 0.27 2.27 ± 0.84 92.13 ± 32.52
Ht (m) 1.49 ± 0.07
FEF75% 0.77 ± 0.20 1.17 ± 0.44 163.10 ± 79.52
BMI (Kg/m2 ) 26.83 ± 5.41 Lung age 67.90 ± 8.62 59.47 ± 22.61 88.87 ± 34.71
Heart rate (Beats/min) 88.83 ± 13.94
Forced Vital Capacity (FVC), Forced Expiratory
Systolic pressure (mmHg) 153.70 ± 19.74
Volume in the 1st sec (FEV1), FEV1/FVC, Forced
Diastolic pressure (mmHg) 90.73 ± 13.10
Expiratory Flow at 25–75% (FEF25-75), Peak
Respiratory rate (breaths/min) 22.60 ± 4.54 Expiratory Flow Rate (PEFR), Forced Inspiratory Vital
Auditory reaction time (ms) 288.33 ± 38.67 Capacity (F1VC), Forced Expiratory Flow after 25% of
Visual reaction time (ms) 301.70 ± 43.71 FVC has been expired (FEF 25%), Forced Expiratory
Depression scores 20.43 ± 6.30
Flow after 50% of FVC has been expired (FEF 50%),
Forced Expiratory Flow after 75% of FVC has been
Anxiety scores 29.50 ± 0.63
expired (FEF 75%), and FVC% Predicted.
Self-esteem scores 6.60 ± 1.28
Table 3: Number of subjects falling in each of the three subsections of depression, anxiety and self-
esteem scores.
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DOI: 10.7860/JCDR/2016/16306.7408
Original Article
Physiology Section
Respiratory Sinus Arrhythmia
Ananda Balayogi Bhavanani1, Jeneth Berlin Raj2, Meena Ramanathan3, Madanmohan Trakroo4
Gitananda Giri [10] were used in the present study: Sukha Traditional Pranava Savitri p-value
pranayama pattern pranayama pranayama
i. Breathing in for a count of four followed by breathing out for a
count of four (1:1 ratio) as done in sukha pranayama, Mean Imax 83.93 85.06 87.27 85.23 0.0093
± 11.00 ± 11.05 ± 11.78** ± 12.51
ii. Breathing in for a count of four followed by breathing out for a
Mean Emin 69.64 68.41 66.19 68.94 0.0009
count of eight (1:2 ratio) in traditional pranayama pattern, ± 8.72 ± 10.61 ± 11.24 ± 10.83
*** ^
iii. Breathing in for a count of four followed by breathing out for a
count of twelve (1:3 ratio) while making the audible sound of ∆ 14.29 16.65 21.08 16.29 < 0.0001
± 7.26 ± 7.12 ± 7.49 ± 6.42
aaa-uuu-mmm as done in pranava pranayama, and ***^^^ψψψ
iv. Savitri pranayama was performed by breathing in for a count ∆% 16.61 19.47 24.12 18.91 < 0.0001
of four holding in for count of two, breathing out for a count of ± 7.54 ± 8.03 # ± 7.79 ± 6.65
***^^^ψψψ
four and holding out for count of two (with a ratio of 2:1:2:1).
E:I 1.21 1.25 1.33 1.24 < 0.0001
All recordings were carried out in CYTER lab between 10 am and ± 0.11 ± 0.12 # ± 0.14 ± 0.11
12 noon, 2 hour after a light breakfast and after emptying bladder. ***^^^ψψψ
The environment was quiet, with a comfortable temperature and [Table/Fig-1]: Mean of maximum heart rate during inspiration(Imax), mean of minimum
subdued lighting. The subjects were briefed about the study protocol heart rate during expiration (Emin), differences between mean Imax and mean Emin(∆),%
differences between mean Imax and mean Emin(∆%) and expiration: inspiration ratio
and written informed consent was obtained from them. (E:I) in 52 subjects while performing sukha (1:1 ratio), traditional pattern (1:2 ratio),
The subjects were randomized into four groups of 13 each. Each pranava (1:3 ratio) and savitri (2:1:2:1 ratio) pranayamas.
Values are given as mean±SD. p-values are given for intergroup compassions done by repeated
group performed the four breathing techniques in a different measures of analysis of variance with Tukey-Kramer Multiple Comparisons Test (TKMCT).
**p<0.01 and ***p<0.001 for pranava versus sukha.
sequence in order to neutralize any ‘carry over’ effect from the ^p<0.05 and ^^^p<0.001 for pranava versus savitri
performance of the earlier techniques. ψψψ
p<0.001 for pranava versus traditional pattern.
#
p<0.05 for sukha vs traditional pattern.
• Group 1:Sukha Traditional Pranav Savitri
• Group 2: Savitri Pranava Traditional Sukha mean Imax was significant (p< 0.01) while it was highly significant (p<
• Group 3: Pranava Traditional Sukha Savitri 0.0001) for mean Emin, ∆ HR, ∆% HR and E:I ratio.
• Group 4:Traditional Sukha Savitri Pranava The differences between pranava and savitri in mean Emin was
significant (p< 0.05) while it was highly significant (p< 0.0001) for ∆
Prior instruction and adequate demonstration of the techniques
HR, ∆ % HR and E:I ratio. ∆ HR, ∆ % HR and E:I ratio comparisons
and procedure were given before starting recordings. Subjects
between traditional pattern and pranava were highly significant (p<
were seated comfortably in a semi reclining chair and instructed
0.0001) while ∆ % HR and E:I ratio differences between traditional
to breath slowly and deeply to their maximum capacity. One of the
pattern and sukha were also significant (p< 0.05).
investigators provided an audible count at the rate of one count/
second to provide guidance to the subject on inspiration and
expiration throughout the period of study. Discussion
Our results give evidence of the differential effects of pranayamas
VESTA 101 Single Channel ECG (Recorders & Medicare Systems,
performed with different ratios for inspiration and expiration. Though
Panchkula) was used for the study and after connecting limb leads,
the duration of inspiration was constant in all four techniques,
the subjects were asked to perform four rounds of each technique
modifications induced by changing the duration of expiration
in the order assigned for their group. The first two rounds were
produced changes that are in agreement with previous reports on
dummy rounds and then ECG was recorded during 3rd and 4th
pranayama and paced breathing [5,8,11-14].
rounds. A rest period of five minutes was given between each of the
techniques so as to avoid the influence of the preceding one on the Increased Imax, decreased Emin and greater changes in ∆ and ∆%
succeeding one. are indicative of greater RSA in the traditional ratio, Pranava and
Savitri pranayamas as compared to sukha ratio of 1:1 that may be
HR was calculated by taking average of two shortest and two
considered a control for inter group comparisons. The traditional
longest RR intervals obtained from Lead I of the ECG during
ratio of 1:2 produced greater changes than 1:1 breathing of the
inspiration and expiration phases respectively. These values were
sukha variety thus showing that there may be greater vagal activity
entered in excel sheet and maximum HR during inspiration (Imax), when the expiration is doubled. Such changes are usually attributed
minimum HR during expiration (Emin), differences between Imax and to influence respiratory centre and/or pulmonary stretch receptors
Emin (∆), percentage differences between Imax and Emin (∆%) and on vagal control of the heart.
expiration: inspiration ratio (E:I) calculated by respective formulae.
Jerath et al., postulated that pranayama induces hyperpolarizing
currents that propagate through both neural and non-neural tissue
statistical analysis and synchronize neural elements in heart, lungs, limbic system
After obtaining the study data, it was statistically analyzed using
and cortex [5]. As all the pranayamas in our study were done with
Graph Pad In Stat version 3.06 for Windows 95, (Graph Pad
same duration of inspiration it is plausible that these effects were
Software, San Diego California USA, www.graphpad.com). All data
meditated more by changes in the respiratory centre rather than
passed normality testing by Kolmogorov-Smirnov Test and hence
the pulmonary stretch receptors. When performing pranayama,
further analysis was done using repeated measures of ANOVA
there is a conscious change from normal breathing (with passive
followed by Tukey-Kramer multiple comparisons test between
expiratory effort) to a more consciously controlled expiration. This
groups.
may be enabling higher centers to override vagal inhibitory actions
of respiratory centre while stimulating the post inspiratory ones that
Results allow vagal activity to manifest. Though duration of respiration in
The results are given in [Table/Fig-1]. Statistical analysis by repeated
both traditional pattern and savitri pranayama is same (12 s), savitri
measures of ANOVA revealed significant differences between the
doesn’t seem to produce this effect and this may be because both
groups in all five aspects namely: p= 0.0093 for mean Imax, p =
expiration and inspiration are of equal duration in savitri. This is
0.0009 for mean Emin, and p < 0.0001 for ∆ HR (I-E), ∆% HR (I-E)
further corroborated by the earlier report by Telles and Desiraju that
and E:I ratio.
short kumbhak type of pranayamas may not cause a change in the
Pranava pranayama produced the greatest changes in all five mean HR [12].
comparisons and the differences between pranava and sukha in
Journal of Clinical and Diagnostic Research. 2016 Mar, Vol-10(3): CC04-CC06 5
Ananda Balayogi Bhavanani et al., Pranayama on Sinus Arrhythmia www.jcdr.net
PARTICULARS OF CONTRIBUTORS:
1. Deputy Director, Centre for Yoga Therapy, Education and Research (CYTER), Mahatma Gandhi Medical College and Research Institute,
Pillayarkuppam, Puducherry, India.
2. Associate Professor, Department of Physiology, Mahatma Gandhi Medical College and Research Institute, Pillayarkuppam, Puducherry, India.
3. Co-ordinator and Yoga Therapist, CYTER, Mahatma Gandhi Medical College and Research Institute, Pillayarkuppam, Puducherry, India.
4. Professor and Head, Department of Physiology, and Director CYTER, Mahatma Gandhi Medical College and Research Institute, Pillayarkuppam, Puducherry, India.
Original Research
www.jicep.com
DOI: 10.5455/jice.20160331064758
ABSTRACT
Introduction: Yoga has become popular worldwide with increasing research done on its therapeutic potential.
Centre for Yoga Therapy,
However, it remains to be determined whether such findings actually percolate down into teaching and practice
Education and Research,
Sri Balaji Vidyapeeth
of Yoga teachers/therapists. Materials and Methods: The aim of this survey was to document awareness
University, Mahatma of Yoga research findings in the Yoga community and find out how these were utilized. It was undertaken
Gandhi Medical College with a select group of 34 international Yoga teachers and therapists utilizing email and social media between
and Research Institute, August and December 2015. Majority of responders had well-established reputation in Yoga and were from
Pillayarkuppam, diverse lineages with 30 of them having more than 5 years of experience in the field. A set of eight questions
Pondicherry, India were sent to them related to essentiality of Yoga research, how they updated themselves on research findings
and whether such studies influenced their teaching and practice. Responses were compiled and appropriate
Address for correspondence: statistics determined for quantitative aspects while feedback, comments and suggestions were noted in detail.
Ananda Balayogi Bhavanani,
Deputy Director, Centre for Results and Discussion: About 89% agreed that it was essential to be up-to-date on Yoga research but
Yoga Therapy, Education only 70% updated themselves regularly with average papers read fully per year being <10. Most accessed
and Research, Sri Balaji information through general news reports, emails from contacts, and articles on internet sites whereas only
Vidyapeeth University, 7% were through PubMed. About 60% felt these studies helped them in general teaching whereas 20% said
Mahatma Gandhi Medical
College and Research that such studies had not really influenced it in any way. Conclusion: This survey provides a basic picture
Institute, Pillayarkuppam, of a general lack of awareness of Yoga research amongst practicing Yoga teachers and therapists. Though
Pondicherry, India. a majority agree research is important, few seriously update themselves on this through scientific channels.
E-mail: yognat@gmail.com With regard to future studies, most wanted “proof” that could be used to convince potential clients and felt
that more qualitative methods should be applied.
Received: January 02, 2016
Accepted: March 20, 2016
Published: April 01, 2016 KEY WORDS: Health, survey, wellness, Yoga research
INTRODUCTION 3. Are they satisfied with past and current research being done?
4. What are “priority needs” they wish from researchers?
Yoga has become increasingly popular worldwide with many
taking it up professionally thus helping many more benefit This is important as a two-way dialog between them and
from this health enhancing ancient art and science of humanity. researchers would enhance the focus, objectives as well as
A number of scientific studies have been done in the past methods and ultimate direction of future research in the best
five decades, and a recent extensive review has reiterated its productive manner.
therapeutic potential with scientific evidence for a wide range
of psychosomatic conditions [1]. In an attempt to determine answers for these pertinent
questions, and foster understanding between “the lab and
However, it remains to be determined as to how much such
the field,” this survey was done by this author amongst his
research findings actually percolate down into the day-to-day
international contacts in the field of Yoga and Yoga therapy.
classroom teaching and clinical practice of the Yoga teachers/
therapists.
Aim and Objectives
Important questions that come to mind in this regard are:
1. Are Yoga teacher/therapists aware of recent updates in Yoga The aim of this survey was to understand the awareness of Yoga
research? research findings in the Yoga teacher/therapist community and
2. Are these updates influencing their day to day teaching/ to find out how these findings were utilized by them in their
clinical practice? day to day practice and teaching.
The secondary objective was to see what they felt would be Questions asked: The following questions were asked to the
more useful in the context of future research as this author participants in the survey and responses obtained from them
feels such research efforts should be guided by needs of those via email.
who are to use it the most.
1. Do you think it is essential for Yoga teachers to be up-to-date on
MATERIALS AND METHODS Yoga research?
2. Do you update yourself on research in Yoga regularly? If yes, how
many papers on an average do you read fully per year?
This survey was undertaken in the months between August 2015
3. Where/how do you access these studies?
and December 2015. Emails were sent to potential participants 4. Have these research studies influenced your teaching? If yes, how?
and awareness of the survey carried out through social media 5. Is/are there any specific study/studies that has/have influenced you the
including Twitter, Facebook, and SlideShare. most in the past 3-5 years? If yes, which one/s?
6. Are you satisfied with the quality of Yoga research at present?
7. What type of studies do you wish to see in the future?
Survey Participants 8. Any other comments?
All the participants were eager to take part in this survey and
expressed their support for such an endeavor. In this section,
we shall take a look at the important responses given by them
for each of the questions with appropriate details discussed in
detail.
are obtained may be beyond current scientific understanding. Many started to talk about it in social media mentioning possible
Thus, we do not want to fall into a trap of narrowing our focus of benefits of humans sleeping on their side and how they did it or
approach to that which is scientifically provable. All of this said, did not do it. It seemed to this author that most had not even
my thoughts are that Yoga Therapist should be up-to-date on bothered to go to the original source and read the full paper as
Yoga research and have a clear understanding of its limitations. rodent models were used in the study and not humans. Speak
about how having access to more information may not actually
The right means produces the right end, hence outcome of result in our being better informed!
the Yoga practices become better “structured” said a senior
Australian Yogacharya while another respondent from the UK 4. Have these research studies influenced your teaching? If
suggested, “No, but it helps and is interesting.” yes, how?
A senior Yoga therapist from Australia mentioned that this About 60% felt that these studies had helped them in their
was most essential and that the Standards Committee in general teaching while 55%, 45%, and 40% stated that it
both International Association of Yoga Therapists (IAYT) and helped in their teaching of asanas, pranayama, and relaxation,
Australasian Association of Yoga Therapists (AAYT) had made respectively. About 20% said that such studies had not really
it part of their educational standards for Yoga therapists for the influenced their teaching in any way.
same reason [3].
General teaching 60%
The next question was as follows: Asana aspects 55%
2. Do you update yourself on research in Yoga regularly? If yes, Pranayama aspects 45%
how many papers on an average do you read fully per year? Relaxation aspects 40%
Safety aspects 20%
Scientific understanding 20%
Though a vast majority accepted the importance of research Confirmation of ancient wisdom 10%
in Yoga, only 70% said they updated themselves on research in Nutritional aspects 5%
Yoga regularly with the average papers read fully per year being Not really 20%
as follows. Only 9 of them read more than 10 papers a year,
whereas 14 said they read less than 5 papers a year. As one of the senior trainers noted, “When I can offer a patient
a study that “shows” positive benefits of Yoga (cancer research,
<5 papers per year 14 telomere research, etc.), they are much more open to following
5-10 papers per year 10 the recommendations I make to lifestyle changes and to our
10-20 papers per year 3 treatment approach [5-7].”
20-30 papers per year 2
More than 30 papers per year 4
It was also noted that showing patients the positive effects of
various techniques has encouraged them to be more compliant
3. Where/how do you access these studies?
with what they are taught. A special mention was made of a
recent study on the side plank pose (Vasisthasana), in idiopathic
It was found that most respondents were accessing their
and degenerative scoliosis by Fishman and colleagues [8].
information on Yoga research through the internet and that
general news reports, emails from their contacts, and articles
However, it was well brought out that one should look at the
on different internet sites were main sources. Only 7% were
methodology when it comes to safety precautions as some of the
accessing their information through PubMed, whereas 10% still
studies on asanas to avoid have methodology concerns. It was
relied on various books on the subject.
noted that an article states that Sarvangasana causes strokes.
However, when one reads the article fully we find that the person
General news reports, emails, and internet sites 72% held it with his head rotated [9]. As the therapist responded,
PubMed 7%
“I don’t know anyone who would do that so I disregard such
Google scholar 5%
Books 10% studies.” She, however, continued, “Osteoporosis studies have
Research Journals 4% influenced my approach with avoiding flexion [10].”
Research gate 2%
A senior Yogacharini from Berlin explained that the research
One has to be very careful with the information available on findings enabled clearer thinking for the teacher and therapist
the net and this overreliance on unverified sources is something and helped develop an ability to compare Yoga knowledge with
that needs correction as there is often a vast difference between allopathic medicine. It was also essential to understand and
what has been done in the actual study and what is popularized point out differences in the therapeutic principles.” She also
in the lay press. felt that it enabled the teachers and therapists to be, “on the
more safe side.”
An example is a recent study in the Journal of Neuroscience
on how sleeping on the side influences clean-up of brain’s An Indian Yoga teacher in the USA stressed the importance of
metabolic waste products and halts neurological diseases [4]. being clear in the aim of one’s research. The focus should be
Yoga, and this should be applied as per the tradition involved. 6. Are you satisfied with the quality of Yoga research at present?
“When it is done in such a manner, it becomes easier for me
as a teacher to serve ‘ready material’ to my clients when they The answers were equally divided between yes and no and a
have health problems” said she. “The bridge between Yoga and few actually said they were not sure. Some felt they did not
modern science as manifested through research and literary have the required expertise to comment on it. Comments
works of Swami Gitananda Giri and his successors strengthens received included the noting of more prolific research coming
our conviction. When such authentic knowledge is combined out in recent times but at the same time bemoaning mediocre
with the fact research has been done by medical doctors, it truly methodologies adopted. Though it was wholeheartedly accepted
helps us convince prospective and current clients about benefits that research is a valuable tool, some felt that it was really only
of Yoga” she continued. proving information handed down to us from the Yogis of yore.
Over emphasis of quantitative rather than qualitative aspects
A senior Yogacharya responded that he had personally applied of research were mentioned and a need felt for more studies
concepts of Swarodaya Vigjnan (study of nasal cycle) learned combing both aspects. Longterm longitudinal studies were also
about through his studies of research in Yoga and been suggested through it was at the same time mentioned that this
motivated to do a verified analysis of these concepts in relation may be highly ambitious.
to staying alert while driving his motor vehicle [11,12]. He
attached a detailed report of his personal study of the nostril As said by a senior Yoga therapist in the USA, “I’m satisfied with
dominance during different phases of the day and with regard the rapid trajectory but much more work is needed to bring in
to diverse activities, he was undertaking on a daily basis. He had mixed methods and participatory action research methodology
also practiced the right or left uni-nostril breathing techniques to capture local, community change as well versus the Asmita
and noted in detail the effects he felt immediately. This author of the individual “subject’s” suffering.
is personally heartened to see such feedback “from the field”
as this is actually the “spirit of research” that Yoga research An Indian Yoga therapist responded saying, “I am satisfied but
findings should be motivating in all sadhakas. They should be there are many Gurus and many traditions of Yoga. Whenever
motivated to “see for themselves” whether the findings of the we talk about Yoga education, therapy and especially research, a
research studies as “true or not” by applying the methodology question always arises about ‘which Yoga’ was done? This leads
in their own personal sadhana and life. to confusions in the minds of teachers, patients and students.
We should try and research a model syllabus that brings the
5. Is/are there any specific study/studies that has/have best of all traditions together” said she.
influenced you the most in the past 3-5 years? If yes, which
one/s? 7. What type of studies do you wish to see in the future?
Most of the respondents did not point out any specific study/ A senior leader in Yoga therapy from Australia responded
studies that has/have influenced them recently but gave more “well-designed case studies that allow for individualizing of the
generalized replies. The few that were mentioned by name protocol, and that can eventually be meta-analyzed.”
included recent publications from Kaivalyadhama (www.kdham.
com), SVYASA (www.svyasa.edu.in), Patanjali Yogpeeth (www. A senior trainer from Canada suggested that studies should
divyaYoga.com), ICYER at Ananda Ashram (www.icyer.com), look at supporting evidence for Yoga as an aid to overcoming
Krishnamacharya Yoga Mandiram (www.kym.org), ACYTER addictions, as well as the impact of physical postures in aiding
at JIPMER (www.jipmer.edu.in), and CYTER at Sri Balaji peace of mind and emotional stability. Populations that
Vidyapeeth (www.sbvu.ac.in) along with specific mention of meditate are said to have better grades, lower crime rates,
iRest in PTSD [13], GABA [14,15], neuroplasticity changes and selfless behavior and this aspect needs further study. He
after mindfulness [16], and telomerase studies [6,7]. Studies also suggested orienting research around benefits of Seva and
on fast and slow Surya namaskar, uninostril pranayamas, cancer, Karma Yoga.
depression, and dementia were also mentioned [15,17-19].
One of the most senior Yoga therapist trainers in India remarked,
An Australian Yogacharya passed on the feedback from his “Studies should be oriented toward finding out the risks
student who said that the use of well researched and scientifically attended with the practice of Yoga.” He went on to suggest that
explained protocol [12] used when she was pregnant gave her Yoga therapy research should be “individual specific” and look
a positive feeling of control up to and including the delivery at the individual and their tendencies leading to illness rather
of her baby. than being focused on “illness” per se.
As a Canadian Yogacharya responded, “hard to single one out, Another USA-based therapist mentioned, “With the increase
but studies on alternative nostril breathing [18,20-22], for in lifestyle diseases across the world and the positive effects
instance, have influenced my own practice, and have allowed Yoga has on reducing such diseases, producing more research
me to consider gradually incorporating these techniques, which to ‘prove’ what we know is critical for Yoga’s acceptance as an
I normally would have deemed too advanced, into some of my effective and valid and necessary treatment for a majority of
classes.” the population today.”
Another Australian Yoga teacher suggested, “I’d like to see lost in studies considering large samples and quantitative
comparative studies between traditional classical Yoga (as a statistical analyses.
health and wellness practice) and say the gym, Pilates, cross-
training, etc., and all the other new fads of ‘Yoga’ (Hot Yoga, The overall picture was well summarized by a dedicated Yoga
power Yoga, and the plethora of new wave so-called Yoga fads). therapy trainer from the USA when she said, “I feel it is ideal
It would be interesting to see how effective other exercise for Yoga teachers to follow research however not essential. My
modalities are in comparison to the ancient wisdom of Yoga: experience in teaching Yoga Therapy to Yoga Teachers is that
is the ancient wisdom holding its own in the modern world of most have no idea how to read a study and how to discern valid
technoexercise programs, gyms with so-called instructors, etc.? information. Thus, they often draw incorrect conclusions from
I would also like to see comparative analysis between Western reading simply the abstract or from not understanding the bigger
medicine and Yoga therapy and Ayurveda.” picture. In order for them to obtain value from reading Yoga
research, they need training in how to read research.”
8. Any other comments?
ACKNOWLEDGMENTS
A dedicated Yogacharya from Bangalore suggested Yoga teaching
and therapy curricula should include studies on characterization The author acknowledges with gratitude; the time and
of humans, ethical, and moral values, the study of Sanskrit as energy contributed by all respondents and thanks them for
part of life, the study of yogic as well as spiritual textbooks their wholehearted participation. The author also thanks the
written by the ancient Yogis and Rishis, as well as an overall management of Sri Balaji Vidyapeeth University for setting
spiritual education during adolescence. up the Centre for Yoga Therapy, Education and Research
(CYTER) in its Mahatma Gandhi Medical College and Research
A Swiss Yogacharini wisely commented, “If science really wants Institute (MGMCRI) in an innovative integration of Yoga with
to understand Yoga and its relationship with the human being, mainstream medicine.
it should not stick to just the pieces of the puzzle but attempt
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20. Stancák A Jr, Kuna M. EEG changes during forced alternate nostril
Received date: Apr 21, 2016 Background: Yoga as a mode of therapy has become extremely popular, and a great number of studies and
Accepted date: May 26, 2016 systematic reviews offer scientific evidence of its potential in treating a wide range of psychosomatic conditions.
Healthy life can be considered as a by-product of practicing yogic techniques since it has been observed that
Published date: Jun 05, 2016 yoga practitioners are physically and mentally healthier and have better coping skills to stressors than the normal
population.
*Corresponding author
Aims and objective: This review paper details some of the health promoting benefits of yoga with
Ananda Balayogi Bhavanani, Deputy regard to cardiovascular health and discusses mechanisms for such beneficial physiological, biochemical and
Director, Centre for Yoga Therapy, psychological effects. Psycho-neuro-endocrine changes including correction of Gamma Amino-Butyric Acid
(GABA) activity, and parasympathetic activation coupled with decreased reactivity of sympathoadrenal system
Education and Research (CYTER), and Hypothalamo-Pituitary-Adrenal (HPA) axis are highlighted.
Mahatma Gandhi Medical College and
Conclusion: Though most studies and reviews suggest a number of areas where yoga may be beneficial
Research Institute (MGMCRI), India; for cardiovascular health, more research is required to establish these benefits conclusively. It is important
Email: yognat@gmail.com to develop objective measures of various mind-body therapies and their techniques while including them in
intervention trials. In conclusion, we can say that yoga has preventive, promotive as well as curative potential as
Distributed under Creative Commons an adjunct therapy and that a yogic lifestyle confers many advantages to the practitioner.
CC-BY 4.0
How to cite this article Bhavanani AB. Yoga and Cardiovascular Health: Exploring
OPEN ACCESS Possible Benefits and Postulated Mechanisms. Sm J Cardiovasc Dis. 2016; 1(1):1003.
SMGr up Copyright Bhavanani AB
Manchanda et al reported that a yoga lifestyle retards progression Mechanisms postulated include the restoration of autonomic
/ increases regression of coronary atherosclerosis in severe coronary balance as well as an improvement in restorative, regenerative and
artery disease. [3] They also found that it improves symptomatic rehabilitative capacities of the individual. A healthy inner sense of
status, functional class and risk factor profile. Another study by wellbeing produced by a life of yoga percolates down through the
Bijlani et al concluded that even a short lifestyle modification and different levels of our existence from the higher to the lower levels
stress management education program could lead to favorable producing health and wellbeing of a holistic nature. Streeter et al
metabolic effects and reduces risk factors for cardiovascular disease recently proposed a theory to explain the benefits of yoga practices
and diabetes mellitus [5]. in diverse, frequently co-morbid medical conditions based on the
concept that yoga practices reduce allostatic load in stress response
Comprehensive reviews by Innes et al have suggested that yoga
systems so that optimal homeostasis is restored [12]
reduces the cardiovascular risk profile by decreasing activation
of sympatho-adrenal system and hypothalamic-pituitary-adrenal They hypothesized that stress produces an:
axis and also by promoting a feeling of wellbeing along with direct
• Imbalance of the autonomic nervous system with decreased
enhancement of parasympathetic activity [6-7]. They also suggested
parasympathetic and increased sympathetic activity,
that yoga provides a positive source of social support that may also
be one of the factors reducing risk for cardiovascular diseases. In • Under activity of the Gamma Amino-Butyric Acid (GABA)
fact all the studies reviewed by them suggested that yoga improves system, the primary inhibitory neurotransmitter system, and
lipid profile, and as this is an important risk factor for heart disease,
• Increased allostatic load.
such a possibility needs further exploration in greater detail. Their
2005 review covered 70 eligible studies investigating the effects of They further hypothesized that yoga-based practices i) correct
yoga on risk indices associated with the insulin resistance syndrome, under activity of the parasympathetic nervous system and GABA
cardiovascular disease, and possible protection with yoga, and they systems in part through stimulation of the vagus nerves, the main
reported that most had a reduction of systolic and/or diastolic peripheral pathway of the parasympathetic nervous system, and ii)
pressure [6]. They however also noted that there were several noted reduce allostatic load.
potential biases and limitations that made it difficult to detect an
According to the theory proposed by them, decreased
effect specific to yoga.
parasympathetic nervous system and GABA ergic activity that
The cardiovascular health promoting benefits of yoga have been underlies stress-related disorders can be corrected by yoga practices
studied in a literature review that reported significant improvements resulting in amelioration of disease symptoms. A review by Bhavanani
in overall cardiovascular endurance of young subjects who were concluded that Heart Rate Variability (HRV) testing has a great role
given varying periods of yoga training [8]. Physical fitness increased to play in our understanding of the intrinsic mechanisms behind
as compared to other forms of exercise and longer duration of yoga such potential autonomic balancing effects of yoga [13] Innes et al
practice produced better cardiopulmonary endurance. Another had earlier postulated two interconnected pathways by which yoga
detailed review of yoga in cardiac health concluded that yoga is reduces the risk of cardiovascular diseases through the mechanisms
beneficial in the primary and secondary prevention of cardiovascular of parasympathetic activation coupled with decreased reactivity
disease and that it can play a primary or a complementary role in this of sympathoadrenal system and Hypothalomo-Pituitary-Adrenal
regard [9]. (HPA) axis [6].
A recent retrospective review of clinical data to determine Possible Mechanisms
cardiovascular effects of a single yoga session in 1896 normal subjects
The BP lowering ability of yoga training has been documented by
as well as patients of different medical conditions at the Centre for
Patel and North, Datey et al., Sundar et al. and Vijayalakshmi et al.
Yoga Therapy, Education and Research (CYTER), in the Sri Balaji
[14-17]. Yoga training blunts exercise-induced increase in HR and
Vidyapeeth at Pondicherry, India showed healthy reductions in Heart
BP [18]. while shavasan in particular has been found to reduce load
Rate (HR), Blood Pressure (BP) and derived cardiovascular indices
on the heart by blunting sympathetic response [19]. Shavasan and
following a single yoga session. The magnitude of this reduction
pranayama have also been found to be beneficial in patients having
depended on the pre-existing medical condition as well as the yoga
premature ventricular complexes and palpitations [20]. Udupa et al.,
therapy protocol adopted. These changes were attributed to enhanced
[21]. Reported that pranayama training decreased basal sympathetic
harmony of cardiac autonomic function as a result of coordinated
tone, increased basal parasympathetic activity and decreased load on
breath-body work and mind-body relaxation due to yoga [10].
the heart and such breathing exercises and relaxation training have
Managing Stress been documented to have beneficial effects in patients with previous
myocardial infarction [22].
It is well established that stress weakens our immune system.
Scientific research in recent times has shown that the physiological, Mechanisms for these changes have been suggested to be via
psychological and biochemical effects of yoga are of an anti-stress improvement of baroreflex sensitivity and attenuation of sympathetic
nature. A majority of studies have described beneficial effects of yoga and rennin angiotensin activity following yoga training [23] Decreased
interventions in stress with an Agency for Healthcare Research and BP, drug score and risk factors such as blood glucose, cholesterol
Quality (AHRQ) report stating that “Yoga helped reduce stress” [11]. and triglycerides as well as overall improvement in subjective well
Reductions in perceived stress following yoga are reported to be as being and quality of life with reduced sympathetic activity and
effective as therapies such as relaxation, cognitive behavioral therapy oxidant stress are some of the mechanism suggested for positive
and dance therapy. health promoting changes. It has been reported that Yoga improves
Conclusion
The majority of studies on yoga and cardiovascular health show
positive trends and this augurs well for the future of healthcare in
general and the use of yoga as part of integrative health care system
in particular. The major benefits of yoga may occur due to its lifestyle
components (healthy diet, activity, relaxation and positive attitude)
as well as the psychosomatic harmonizing effects of pranayama and
yogic relaxation. According to tradition, yoga implies both the process
as well as the attainment of a state of psychosomatic, harmony and
balance (samatvam yoga uchyate-Bhagavad Gita) and this restoration
of physical, mental, emotional and spiritual balance may be the prime
factor behind the changes seen across all short term and long term
studies.
Figure 1: A Summary of the Effects of Different Pranayamas in Hypertensives.
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5: 10-15.
Received Date: November 15, 2016, Accepted Date: December 21, 2016, Published Date: December 28, 2016.
*Corresponding author: Ananda Balayogi Bhavanani, Centre for Yoga Therapy, Education and Research (CYTER), Sri Balaji Vidyapeeth, Pillayarkuppam,
Pondicherry- 607403, India; E-mail: yoga@mgmcri.ac.in.
Cancer is not just one of the most severe of the life threatening
Abstract diseases, but also severely affects physically, mentally and
Introduction: Cancer survivors are often severely affected emotionally those who manage to survive it through modern
physically, mentally and emotionally after passing through modern medical treatments. The patient care and health information guide
medical treatments. As Yoga conjointly emphasizes body-mind-spirit
available online from Mayo Clinic states, “Recovering from cancer
thus enhancing physical, mental, social and spiritual well-being,
Kaivalyadhama Yoga Institute in Lonavla, India initiated a three week
treatment is not just about your body — it’s also about healing your
residential intensive retreat for cancer survivors to empower them in mind”. They further advise patients to take time to acknowledge
their journey, “back to health and wellbeing”. The aims and objectives the fear, grief and loneliness. They fear even after their extensive
of the present study is to evaluate the effects of this residential program medical treatment is over [2]. Though they sagely say, “take steps to
for cancer patients on their psychological well being, and determine if or understand why you feel these emotions and what you can do about
not these effects were sustained at follow up after three months. them”, few medical professionals seem to really do anything to help
Materials and Methods: The modes of reintegration used in this the patient ‘walk the talk’.
program were designed to specifically address the multidimensional
Most patients of cancer, typically undergo extensive
needs of cancer survivors and incorporated various Yogic techniques
including Asana, Pranayama, Mudra, Bandha, relaxation, silent
chemotherapy with or without surgery, and this is then followed
meditation and chanting as well as education given in a group setting. often by radiation that leads to a state of physical, mental and
Three standard psychological evaluation tools were used: WHO Quality of emotional exhaustion [3,4]. In most cases, once they complete
Life-BREF (WHOQOL-BREF), Profile of Mood States (POMS) and Hospital their therapy, they are told to go back to their “normal life” and
Anxiety and Depression Score (HADS). These were administered on first are regarded by society to be as “normal” as before. This only adds
(D1) and last days (D20) of the program and repeated at follow up three to the confusion and stress felt by the patient as it increases their
months later (3M). Pre and post retreat (D1-D20) data was analyzed for feeling of not being “understood”. Cancer survivors are confronted
26 subjects using Students paired t-test while RMANOVA was used to
by many intra-personal issues including the fear of recurrence,
compare pre-post retreat and follow up data of 19 subjects.
increased stress, a feeling of loneliness as well as depression and
Results: Significant improvements were seen in all domains of QOL with anxiety.
significant reduction in all negative psychological states and improvement
in vigour and total POMS score. There was significant decrease in anxiety, Yoga, an ancient system of health and healing is unique as it
depression and overall rating on HADS with marked decrease in anxiety conjointly emphasizes body-mind-spirit, thus enhancing physical,
compared to depression. In pre-post and follow-up (D1, D20 and 3M) mental, social and spiritual wellbeing. A review by Levine and
comparisons for 19 subjects, all components showed significant changes Balk concluded that Yoga benefits emotional functioning during
except social QOL. Though some of the benefits of the retreat are lost during and after breast cancer treatment [5]. Physical activity, breathing,
follow up, none of the values reached level of significance except in anger
meditation, and group support were quoted as being the most
subscale and even that was still lower than at start of retreat.
helpful components from the perspective of participants.
Discussion and Conclusion: The present study offers evidence
of the beneficial psychological changes occurring after a three week Keeping this in mind and other reports on possible effectiveness
intensive retreat for cancer survivors. This is in tune with previous of Yoga, meditation and mindfulness as rehabilitative/palliative
reports. One of the biggest benefits may actually lie in the empowerment therapy in cancer, [6–14] Kaivalyadhama Yoga Institute in Lonavla,
of the participants as they are given tools, which make them feel in India initiated a three week residential intensive retreat for cancer
control of their health and wellbeing. Changes are maintained in those survivors to enable them to regain their health and wellbeing [15].
who continue the practices even at three months follow up but are
The comprehensive curriculum of this “ Rejuvenation Retreat for
lost slowly in those who discontinued them. Even then, all parameters
at three months follow up are still positive as compared to pre-retreat
Cancer Patients” includes an integrative approach utilising Asana,
values. More rigorous and randomized controlled studies are required Pranayama, meditation, mindfulness, chanting, Yoga Nidra as well
to validate these results in the future. as Kirtan Kriya. It utilises a judicious blend of sister life-sciences
of Yoga and Ayurveda along with sessions of self-education to help
Keywords: Cancer; Rehabilitation; Wellbeing; Yoga
participants in their psycho-physical-spiritual recovery.
The present study was undertaken to evaluate psychological effects
Introduction of this three week intensive Yogic program for cancer patients on their
According to the latest GLOBOCAN report it was estimated in sense of wellbeing as measured by quality of life indices, profile of
2012 that there were 14.1 million new cases of cancer, 8.2 million mood states, and anxiety and depression scores. For further analysis,
cancer deaths and 32.6 million people living with cancer (within 5 possible post-program ‘carry over’ effects and enhance validity of the
years of diagnosis) worldwide. A further dire statistic is that this is study, a subsequent follow up monitoring of all parameters were done
expected to rise to 24 million by 2035 [1]. three months after completion of the program.
Thus the aims and objectives of the present study were to: to healing. A sense of ‘being in the present moment’ is created
when one chants and this enables a healthy development of self-
1. Evaluate effects of the 3-week residential program for cancer
awareness with regards to the individual’s thoughts, feelings and
patients on their psychological well being, and
actions [23]. In the first week, the Ra Ma Da Sa chant from the
2. Determine if or not these effects were sustained at follow up Kundalini Yoga tradition was used and then in the second week
after three months. chanting of 108 rounds was done of the Maha Mrityunjaya (Om
Trayambakam) Mantra. 108 rounds of the Omkara were used in the
Materials and Methods third.
Modes of Reintegration Education: For healing to manifest, it is essential that
an internal change occurs in the mindset and attitude of the
A multidimensional, integrative approach was adopted
individual. One needs to grow from a negative state of victimhood
to address specific physical, mental, emotional and psychic/
to a positive one of self-empowerment. The educational component
spiritual needs of cancer survivors. As many studies have reported
of the retreat enabled participants to know more about potential
effectiveness of Asana-Pranayama as well as silent meditation and
carcinogenic factors in their life and facilitated this internal change
chanting these were used to enhance natural, inherent healing
in their view of life. As the IAYT definition of Yoga therapy includes
processes [5,7,8,10,13,16].
the empowerment of the individual [24], this was considered a vital
Everyone loves to be loved, valued and feel respected as an component and every afternoon, the participants spent 90 minutes
individual. This support from the near and dear as well as society learning about Yogic values, environmental toxicity, diet and healthy
creates a positive sense of self esteem that enables healing to lifestyle as well as the impact of Yoga on the body, emotions and
manifest in a natural manner. Patients of cancer and survivors thought process. “Change must come from within” and this was the
have identified social support as a crucial element for coping with goal; to reduce such a positive change from within the participants
illness and for achieving adequate quality of life (QOL) [17–19]. themselves.
Social support has been positively associated with promotion of
Therapy: As the retreat was based on an integrative model,
survival in both the early as well as the late stages of cancer [20].
participants were offered opportunities to consult qualified
Group Yoga sessions create a sense of positive social support that in
specialists in Naturopathy, Ayurveda and modern medicine.
turn facilitate self-healing through stress reduction and a positive
Towards the end, they were also given special individual sessions
sense of ‘being valued’. This has been well brought out in a study
where they learnt to create personal Mandalas (dynamic shapes)
that reported effects of a 6-week Yoga program for patients with
that helped them develop a new sense of direction in life.
Stage II/Stage III breast cancer undergoing adjuvant radiotherapy
where Yoga participants reported improved social support relative Parameters Tested
to controls [21,22].
Following questionnaires were administered on the first (D1)
It has been previously noted that group Yoga classes provide and last days (D20) of the retreat and then repeated at the follow
participants with a positive peer-community and an open minded up of three months later (3M). Three standard psychological
forum in which they can share their personal experience and evaluation tools were used: namely the WHO Quality of Life-BREF
journey [5]. Hence the present intensive retreat consciously adopted (WHOQOL-BREF), Profile of Mood States (POMS) and Hospital
primarily the group class pattern to facilitate such social and Anxiety and Depression Score (HADS). These standardized tools
interpersonal empowerment. In addition, one-on-one counselling are commonly used to document of the state of mind, levels of
based on Yogic philosophy and values was offered throughout anxiety and depression and evaluate subjective feelings of the
the retreat for those who were interested in it. The schedule and participants [5,7-9,12]. They are used regularly in both in-patient
practices of the intensive retreat have been detailed in an earlier and out-patient scenarios to understand psychological affects of
publication by Majewski and Bhavanani [15] [Table1]. different treatment modalities and hence they provide us objective
Asana-Pranayama-Mudra-Bandha: Simple stretching quantitative evidence of the subjective, qualitative changes.
postures, breathing practices and energy channelizing techniques WHOQOL-BREF: This instrument comprises 26 items,
were used, often modifying them to specific needs of the different which measures the following broad domains: physical health,
participants. These Yoga techniques enable the development psychological health, social relationships, and environment. It is a
of better ‘body sense and create positive awareness of the link shorter version of the original instrument and is more convenient
between one’s breath and body movements. for use in research studies and clinical trials.
Chanting: Chanting is widely used in the Yoga tradition and is One of the important aspects of human life is mood, and hence
known to induce an inner sense of peace and calm that is conducive assessment of it is an important indicator when evaluating effects of
any intervention. POMS (Educational and Industrial Testing Service,
San Diego, CA) questionnaire was administered to all participants.
Daily schedule Monday to Saturday POMS questionnaire is a widely used self-reported instrument used
6:45-8:15 Yoga - asana/pranayama to measure mood [25]. It includes sixty five items which assess six
8:30 Breakfast mood subscales namely: tension, depression, anger, vigour, fatigue
9:30-11:00 Naturopathic treatments and confusion. The questions refer to the time period of the “last
11:00-12:00 Yoga - Pranayama and Meditation week including today” while the response scale is divided into five
12:30 Lunch
categories ranging from “not at all” to “very strong”. A good mood
or emotion is found to be reflected in higher vigor scores and/
3:00-4:30 Education/Therapeutic Group Activity
or low scores in the other subscales. To compute the total mood
5:00-6:15 Yoga Nidra
disturbance score, the five negative subscale scores (tension,
6:30 Dinner depression, anger, vigor, fatigue, and confusion) are added and then
8:15-9:00 Yoga - Chanting and silent meditation vigor score is subtracted from the total. Lower scores are indicative
Table1: The schedule and practices of the intensive retreat. of the participant having a more stable mood profile. Nyenhuis and
Citation: Bhavanani AB, Majewski L, Tiwari S (2016) Effects of an Intensive 3-Week Yoga Retreat on Sense of Well Being in Page 2 of 6
Cancer Survivors. J Alt Med Res 2(2): 116.
J Alt Med Res Vol. 2. Issue. 2. 4000116
Yamamoto [26] have reported a good concordance of POMS with Statistical Analysis
depression and anxiety instruments Beck Depression Inventory
(BDI) and State-Trait Anxiety Inventory (STAI), respectively while All the data were assessed for normality using GraphPad InStat
previous studies indicated good psychometric results. version 3.06 for Windows 95, (GraphPad Software, San Diego
California USA, www.graphpad.com). As all data passed normality
HADS is a reliable self-assessment scale for detecting states of testing by Kolmogorov‑Smirnov Test, pre and post retreat (D1-D20)
depression and anxiety in outpatient clinic settings [27]. It is a fourteen data was analyzed for 26 subjects using Students paired t-test in
item scale with seven of the items relating to anxiety and seven to all parameters. Repeated measures of ANOVA was used to compare
depression. Each item is scored from 0-3 with a minimal and maximal the pre-post retreat and three months follow up data of 19 subjects
score between 0 and 21 for either anxiety or depression. as data of 7 subjects was not available for the follow-up period.
Tukey‑Kramer multiple comparisons test was used to compare
Parameter Before retreat After retreat Delta p-value differences between groups and P values of less than 0.05 were
WHOQOL-BREF accepted as indicating significant differences for pre-post (D1-D20),
Quality of Life 6.12 ± 1.56 8.00 ± 1.23 1.88 ± 1.42 < 0.0001 pre-follow up (D1-3M) and post- follow up (D20-3M) comparisons.
Physical health 19.64 ± 3.35 22.72 ± 3.56 3.08 ± 3.94 0.001
Results
Psychological
19.56 ± 3.58 21.76 ± 2.57 2.20 ± 2.47 < 0.0001
health Pre-post (D1-D20) comparisons for 26 subjects in WHOQOL-
Social relationships 10.28 ± 2.26 11.04 ± 1.99 0.76 ± 1.90 0.057 BREF, POMS and HADS are given in table 2. Significant improvements
Environment 29.92 ± 5.07 33.52 ± 4.20 3.60 ± 1.42 < 0.0001 were seen in all domains of physical health, psychological health,
POMS and environment as well as total QOL (p < 0.0001). Only in the case
Tension 14.73 ± 8.07 4.88 ± 4.53 - 9.85 ± 8.26 < 0.0001 of social relationships were the changes just missing significance
(p = 0.057). There was significant reduction in all negative
Depression 17.00 ± 12.89 5.23 ± 6.70 - 11.77 ± 11.47 < 0.0001
psychological states and improvement in vigour as well as total
Anger 11.85 ± 7.57 5.27 ± 5.65 - 6.57 ± 5.93 < 0.0001
score of the POMS (p < 0.0001). There was significant decrease
Vigor 14.38 ± 5.15 20.77 ± 23.91 6.39 ± 4.56 < 0.0001 in anxiety, depression and overall rating on HADS with marked
Fatigue 13.58 ± 5.16 5.38 ± 3.45 - 8.19 ± 5.94 < 0.0001 decrease in anxiety compared to depression (p < 0.0001).
Confusion 11.65 ± 5.84 5.88 ± 4.88 - 5.77 ± 5.33 < 0.0001
Total 50.00 ± 31.84 5.00 ± 3.79 - 45.00 ± 29.80 < 0.0001
Pre-post and follow-up (D1, D20 and 3M) comparisons for 19
subjects in WHOQOL-BREF, POMS and HADS are given in table 3.
HADS
All the components showed significant changes (p < 0.001) over the
Anxiety 9.12 ± 3.36 4.69 ± 2.85 - 4.42 ± 3.13 < 0.0001
time period except social QOL (p = 0.1256).
Depression 6.00 ± 3.97 3.08 ± 2.33 - 2.92 ± 5.60 < 0.0001
Total 15.12 ± 6.44 7.77 ± 4.03 - 7.35 ± 5.22 < 0.0001 The major findings with regard to pre-post and follow up
comparisons were as follows: In WHOQOL-BREF, there was
Table 2: Comparisons of the WHO Quality of Life-BREF (WHOQOL-BREF), significant improvement in total quality of life as well as all
Profile of Mood States (POMS) and Hospital Anxiety and Depression Score
subscales except social QOL on follow up as compared to the pre-
(HADS) questionnaire scores in 26 participants before and after the retreat.
Values are given as Mean ± SD for 26 participants. P values are given for retreat baseline values. In POMS, there was significant reduction
compassions done by Students' paired t test between pre and post retreat in confusion, fatigue and total POMS score with increased vigour
values. while in HADS, there was significant reduction in both anxiety and
Parameter Before the retreat After the retreat At 3 months follow up p-value
WHOQOL-BREF
Quality of Life 6.06 ± 1.51 8.06 ± 1.21*** 6.67 ± 2.30 ψ 0.0011
Physical health 19.72 ± 3.50 22.22 ± 3.52 23.51± 3.78 ▲ 0.0064
Psychological health 19.28 ± 3.44 21.44 ± 2.68 ** 20.56 ± 3.20 0.0098
Social relationships 10.01 ± 2.45 11.11 ± 2.19 10.44 ± 2.09 0.1256
Environment 30.67 ± 4.62 33.06 ± 4.52 * 32.56 ± 4.59 0.0097
POMS
Tension 16.05 ± 8.29 5.05 ± 5.07 *** 9.21 ± 7.89 ▲ 0.0001
Depression 18.68 ± 12.79 5.58 ± 7.58 *** 11.63 ± 13.08 0.0004
Anger 12.79 ± 7.76 5.37 ± 6.31 *** 9.47 ± 7.93 ψ 0.0003
Vigor 14.16 ± 4.65 20.26 ± 3.25 ** 18.79 ± 7.89▲ 0.0012
Fatigue 13.21 ± 5.89 5.47 ± 5.44 *** 7.63 ± 6.60 ▲ 0.0005
Confusion 13.05 ± 5.82 6.79 ± 3.38 *** 8.58 ± 5.81 ▲▲ 0.0003
Total 59.63 ± 34.51 8.01 ± 26.02 *** 27.79 ± 45.79 ▲▲ < 0.0001
HADS
Anxiety 9.74 ± 3.26 5.32 ± 2.73 *** 6.47 ± 4.38 ▲▲ < 0.0001
Depression 6.42 ± 3.70 2.89 ± 1.94 ** 3.84 ± 3.89 0.0058
Total 16.16 ± 6.20 8.21 ± 3.94 *** 10.32 ± 7.67 ▲▲ 0.0002
Table 3: Comparisons of the WHO Quality of Life-BREF (WHOQOL-BREF), Profile of Mood States (POMS) and Hospital Anxiety and Depression Score (HADS)
questionnaire scores in 19 participants before and after the retreat as well as at 3 months follow-up. Values are given as Mean ± SD for 19 participants. P
values are given for intergroup compassions done by repeated measures of analysis of variance with Tukey-Kramer Multiple Comparisons Test (TKMCT).
*p < 0.05 , **p < 0.01 and *** p < 0.001 for pre-retreat vs post-retreat comparisons
▲ p < 0.05 and ▲▲ p < 0.01 for pre-retreat vs follow up comparisons
ψ p < 0.05 for post-retreat vs follow up comparisons
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depression as well as the total score. Though some of the benefits of inflammation”. Immediately post-treatment, vitality was higher in
the retreat seem to be lost during the follow up, none of the values the Yoga group and at three months post-treatment, Yoga group’s
reached level of significance (p > 0.05) except in the case of the fatigue was lower, vitality higher, and IL-6, TNF-α, and IL-1β lower.
anger subscale of POMS (p < 0.05) and even that value (9.47 ± 7.93) As in our study, more frequent practice produced greater benefits
was lower than that of the start program (12.79 ± 7.76). in fatigue, vitality, and inflammation. It was suggested that by
dampening or limiting fatigue and inflammation, the regular
Discussion practice of Yoga could produce substantial health benefits. Yoga
A factsheet from the National Cancer Institute states that emphasises conscious breath-body work and this can enhance the
emotional and social support can help cancer patients learn to cope feeling of wellness through the release of ‘feel good’ hormones and
with psychological stress [28]. According to it, such support can transmitters such as GABA [35]. Pranayamas used in our program
reduce levels of depression, anxiety, disease and treatment-related were Ujjayi, Sitali, Bhramari, Nadi Shuddhi as they all induce a
symptoms among patients. Suggested approaches include training sense of calm and serenity that enables healing. Kapalabhati was
in relaxation, meditation, or stress management, counselling or used in select participants to create a sense of energy to combat the
talk therapy, cancer education sessions, social support in a group feeling of depression. Basic introductory practice of Bandhas with
setting, medications for depression or anxiety and exercise. Ashwini Mudra and Brahma Mudra were also given to tone up the
energy flows.
The present study offers evidence of the beneficial psychological
changes occurring after a three week intensive residential retreat Chanting induces a sense of inner peace and calm that may
for cancer survivors. This is in tune with the review by Levine and facilitate healing. It also enables the development of mindfulness
Balk that emphasised positive health benefits of Yoga in bringing of the ‘present moment’ thus potentiating self-control over one’s
about an optimisation of emotional functioning with decreased thoughts, feelings and actions [23]. A novel study by Kalyani et al.
anxiety and depression as well as enhanced cognitive functioning [36], studied hemodynamic correlates of ‘OM’ chanting and reported
during and after treatment of breast cancer [5]. They noted that that it produced limbic deactivation. They observed significant
“patients cite physical activity, breathing, meditation, and group deactivation bilaterally during ‘OM’ chanting in comparison
support as particularly helpful components of Yoga”. Another trial to the resting brain state in orbito-frontal, anterior cingulate,
showed that Cognitive Problems Scale scores were 23 % lower in parahippocampalgyri thalami and hippocampi. In addition the
Yoga participants than wait-list participants at 3-month follow- right amygdala demonstrated significant deactivation. The present
up [29]. Those who practiced Yoga more frequently were found to studyused healing mantras culled from different traditions and
report significantly fewer cognitive problems at 3-month follow-up it was noticed that, even those who did not usually like chanting,
than those who practiced less frequently. This is true of the present could not resist the beautiful music and Mantra intonations. In the
study too as improvements during the 3-week residential retreat third week emphasis was placed on chanting the Omkara as the
were sustained and enhanced in those who reported that they Pranava AUM has been found to be useful in stress management
continued the practices daily during the follow-up period. On the and relaxation [37].
other hand, significant reductions were seen in those who didn’t Cerebral blood flow changes have been studied during Kirtan
keep to the practices citing various personal and social issues for Kriya (a type of chanting meditation) that has been shown to
not continuing their practice during follow up. Derry et al. [29], significantly increase regional cerebral blood flow (rCBF) in the
concluded that “Yoga can effectively reduce breast cancer survivors’ right temporal lobe and posterior cingulate gyrus, while significantly
cognitive complaints” and suggested further research on mind-body reducing rCBF in the left parietotemporal and occipital gyri [16].
and physical activity interventions for improving cancer-related This may be an important contributing factor to the changes in
cognitive problems. Similarly notable cognitive improvements our participants as it has been suggested that “meditation has
were reported by Vadiraja [21,22] and Culos-Reed et al. [11] who the capacity for intentionally changing both the architecture and
reported decreased cognitive disorganization and confusion in function of the human brain” [37]. It has also been reported that
participants of Yoga programs. Galantino and colleagues went on to Kirtan Kriya improves cognitive functioning and lowers levels of
even suggest that “Yoga as a mind-body intervention may stave off depressive symptoms while increasing telomerase activity thus
chemotherapy-related cognitive impact” [30]. suggesting potential delaying of the stress-induced cellular aging
These psychological changes may also be linked to changes at [39]. Detailed qualitative analysis of participant feedback during
the molecular level as evidenced by Banerjee et al. [31] who studied follow up period revealed that significant changes continued to
effects of an integrated Yoga program in 68 patients of breast cancer manifest at follow up in 10 participants who followed the practices
who were undergoing radiotherapy. Yoga group showed significant for a minimum of 1-2hours/ 3-6 days / weekly after going back
decreases in HADS scores, whereas control group displayed home. In five participants who stopped doing the practices, positive
increases. Mean PSS decreased in Yoga group, whereas control changes obtained during the intensive retreat were lost and in
group had no change and the post radiotherapy DNA damage was two cases parameters worsened due to social, health and family
less in Yoga group when compared to control. tensions that prevented them from continuing a home practice.
This qualitative finding serves to reiterate an important point that
It has been suggested that Yoga may have a role in managing the benefits of Yoga will only manifest when we do the practices
psychological stress and modulating circadian patterns of stress and such benefits will only continue to manifest as long as we do
hormones in patients with breast cancer and Vadiraja et al. [21] the practices. It is quite evident that such benefits will be lost over
reported marked decreases in anxiety and morning salivary cortisol a period of time if the participant stops doing the practices, as
in those receiving Yoga instruction compared with controls. It has
evidenced in the follow up data.
been suggested that Yoga practices could reduce pro-inflammatory
cytokine and increase anti-inflammatory cytokine and this Healthy life can be considered as a by-product of practicing
beneficial effect has been primarily attributed to reductions in yogic techniques since it has been observed that Yoga practitioners
the stress levels [32,33]. A randomized controlled 3-month trial are physically and mentally healthier and have better coping
with 200 breast cancer survivors by Kiecolt-Glaser JK et al. [34] skills to stressors than the normal population [40]. Knowledge of
reported that “Yoga practice substantially reduced fatigue and inexpensive, effective and easily administrable yogic techniques by
Citation: Bhavanani AB, Majewski L, Tiwari S (2016) Effects of an Intensive 3-Week Yoga Retreat on Sense of Well Being in Page 4 of 6
Cancer Survivors. J Alt Med Res 2(2): 116.
J Alt Med Res Vol. 2. Issue. 2. 4000116
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2012;18(11):994-1002. doi: 10.1089/acm.2011.0514.
The authors thank the management of Kaivalyadhama Yoga
Institute and, especially, Swami Maheshananda for sparking the idea 15. Majewski L, Bhavanani AB. A novel rejuvenation program for cancer
and supporting this intensive retreat for Cancer Patients. They are patients at Kaivalyadhama, India. Yoga-Mimaṃsa. 2014;46(1):20-24.
grateful to Shri OP Tiwari for his constant motivation and supportive 16. Khalsa DS, Amen D, Hanks C, Money N, Newberg A. Cerebral blood
guidance. They also thank all the participants for their whole hearted flow changes during chanting meditation. Nucl Med Commun.
cooperation during the intensive. A thank is also for all faculty and 2009;30(12):956-61. doi: 10.1097/MNM.0b013e32832fa26c.
staff members of Kaivalyadhama, especially Dr SD Bhalekar for their
17. Al-Azri M, Al-Awisi H, Al-Moundhri M. Coping with a diagnosis of breast
cooperative support throughout the intensive retreat. We thank Dr G cancer-literature review and implications for developing countries.
Ezhumalai, Senior Statistician and Research Consultant of Sri Balaji Breast J. 2009;15(6):615-22. doi: 10.1111/j.1524-4741.2009.00812.x.
Vidyapeeth for assistance in data analysis. This multi-institutional
collaboration would not have been possible but for the signing of 18. Landmark BT, Bohler A, Loberg K, Wahl AK. Women with newly
diagnosed breast cancer and their perceptions of needs in a health-
a historic MoU between Sri Balaji Vidyapeeth, Pondicherry and
care context. J Clin Nurs. 2008;17(7B):192-200. doi: 10.1111/j.1365-
Kaivalyadhama Yoga Institute, Lonavla, Maharashtra in January 2016 2702.2008.02340.x.
that brought together one of the oldest Yoga institutions of India
with a pioneering modern medical institution, a Deemed University 19. Nosarti C, Roberts JV, Crayford T, McKenzie K, David AS. Early
accredited with A Grade by the NAAC. psychological adjustment in breast cancer patients: a prospective study.
J Psychosom Res. 2002;53(6):1123-30.
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N, et al. Effects of Yoga program on quality of life and affect in early CF, et al. Stress, inflammation, and Yoga practice. Psychosom Med.
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31. Banerjee B, Vadiraj HS, Ram A, Rao R, Jayapal M, Gopinath KS, et al. Effects
*Corresponding author: Ananda Balayogi Bhavanani, Centre for Yoga Therapy, Education and Research (CYTER), Sri Balaji Vidyapeeth, Pillayarkuppam,
Pondicherry- 607403, India; E-mail: yoga@mgmcri.ac.in.
Received Date: November 15, 2016, Accepted Date: December 21, 2016, Published Date: December 28, 2016.
Copyright: © 2016 Bhavanani AB, et al. This is an open access article distributed under the Creative Commons Attribution License, which permits
unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.
Citation: Bhavanani AB, Majewski L, Tiwari S (2016) Effects of an Intensive 3-Week Yoga Retreat on Sense of Well Being in Cancer Survivors. J Alt Med
Res 2(2): 116.
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Cancer Survivors. J Alt Med Res 2(2): 116.
National Journal of Physiology, Pharmacy and Pharmacology
RESEARCH ARTICLE
Comparative study on the effect of yogic relaxing asanas and pranayamas
on cardiovascular response in healthy young volunteers
ABSTRACT
Background: Cardiovascular morbidity is increasing recently in India. Stress and autonomic dysfunction are associated
with cardiovascular morbidity. Yoga is the best lifestyle ever designed. Based on limited scientific research, yoga
(meditation, asanas, and pranayamas including relaxation) therapy is known to improve cardiovascular autonomic functions.
Aims and Objective: To study and compare the effect of 6 months of training in relaxing asanas and pranayamas on
blood pressure (BP), pulse pressure (PP), heart rate (HR), and rate-pressure product (RPP) in young healthy volunteers.
Materials and Methods: A total of 109 healthy volunteers aged 20-25 years were divided into 3 groups consisting of
asan (n = 38), pranayam (n = 38), and control group (n = 33). The Yoga training was given 25 min/day for 6 days/week
for 6 months. Pranayam group received relaxing pranayam (pranav, savitri, nadi shuddhi and chandra nadi), asan group
received relaxing asan (pawanmuktasana, balasan, dharnicasan, and shavasan) and waiting list were kept as a control group.
The results were statistically compared between groups by analysis of variance and intra-group pre-post comparisons
by paired t-test. Results: Post training analysis showed significant decreases in systolic BP and diastolic BP as well as
PP, mean arterial pressure and RPP in both asan and pranayam group as compared with control. There was, however,
no significant difference between asan and pranayam group. Conclusion: Practising either relaxing asan or pranayam
enhances parasympathetic activity and decreases sympathetic activity.
National Journal of Physiology, Pharmacy and Pharmacology Online 2016. © 2016 Vasanthan S et al. This is an Open Access article distributed under the terms of the Creative Commons
Attribution 4.0 International License (http://creative commons.org/licenses/by/4.0/), allowing third partiesto copy and redistribute the materialin any medium or for mat and to remix,
transform, and build upon the material for any purpose, even commercially, provided the original work is properly cited and states its license.
1 National Journal of Physiology, Pharmacy and Pharmacology 2017 | Vol 7 | Issue 1 (Online First)
Vasanthan et al. Yogic relaxing asanas and pranayamas on cardiovascular response
Pranayam and asan reduce basal sympathetic tone and enhance Table 1: Group 1-pranayam training protocol
basal parasympathetic tone while reducing rate-pressure
Name of pranayams Repetition Duration (min)
product (RPP).[4] A combined protocol of pranayam and
Prayer 5 5
asan improves cardiovagal activity[5,6] and decreases systolic
Pranav 5 5
blood pressure (SBP), diastolic BP (DBP), and pulse pressure
(PP).[7-10] Minimum of 3 months practice of pranayam improves Savitri 5 5
autonomic functions.[11] Practicing uijayi pranayama and Nadi shuddhi 5 5
shavasan for 6 weeks decrease heart rate (HR), SBP, DBP, PP, Chandra nadi 5 5
mean arterial pressure (MAP), and RPP.[12] 5 min of bhramari Total 25
pranayam has been shown to decrease SBP, DBP, MAP, and
HR.[13] Alternate nostril breathing (naadishudhi) improves
parasympathetic activity.[14,15] Adhomukhasvanasana decreases Table 2: Group 2 - Asan training protocol
BP, body mass index, and HR.[16] Suchitra et al. found that a Name of asanas Repetition Duration (min)
set of asan decreases BP and improves exercise tolerance.[17] Prayer 5 5
However comparative study on asan and pranayam has not been Pawanmuktasana 5 5
reported in world literature, thereby this study seems to be the Balasan 5 5
first of its kind to be reported in literature. Moreover in our busy Dharmikasan 5 5
lifestyle, practicing asan requires time, space, and comfortable Shavasan 5 5
clothes. It is practically difficult to practice asan by old aged
Total 25
people, physically challenged, and bed-ridden patients. Thus, to
overcome these practical difficulties, this study was planned to
compare the effect of 6 months training in asan and pranayam The average of 3 trials with 5 min interval were taken for
on cardiovascular parameters. our calculation. PP was determined by PP = SBP-DBP.
MAP and RPP were determined using respective formulae,
MAP = DBP + (PP/3); RRP = (HR x SBP)/100. All the
MATERIALS AND METHODS above-mentioned parameters were recorded before and after
6 months of yoga training program.
Before commencement of the study, approval from Institute
Research Committee and Institute Human Ethical Committee
approval was obtained. Statistical Analysis
After obtaining the study data, it was statistically analyzed
A total number of 120 subjects aged between 20 and 25 years using SPSS version 16.0. All data passed normality testing
were selected through Centre for Yoga Therapy Education by Kolmogorov-Smirnov test and hence further analysis was
and Research in Sri Balaji Vidyapeeth, Puducherry, and an done between groups using one-way analysis of variance
informed consent obtained from them. They were randomly (ANOVA) and using Students paired t-test for intra-group
divided into three Groups: Group 1 received pranayam (pranav, pre-post comparisons.
savitri, nadi shuddhi and chandra nadi), Group 2 received asan
(pawanmuktasana, balasan, dharmikasan and shavasan), and
Group 3 was wait listed as a control. Two subjects dropped out RESULTS
from Group 1, two from Group 2, and seven from Group 3.
Pranayam and asan techniques were taught to the respective The results are given in Table 3. Relaxing pranayam and asan
groups for 3 days, and they were familiarized with the resulted in significant decreases in resting HR and PP (P < 0.05),
techniques and made comfortable to the yoga training hall SBP and MAP (P < 0.01), and DBP and RPP (P < 0.001) after
atmosphere. Yoga training protocol for each group is given training. The means of pre and post training values of all groups
in Tables 1 and 2. A total of 25 min training program was were compared by one-way ANOVA. There were no significant
given to each group for 6 days a week for 6 months under our differences between groups at pre training. Post training
supervision. During this period, waiting list control group was comparison showed significant differences in HR (P < 0.05),
given study time for group discussion on academic activities. SBP and MAP (P < 0.01), DBP, PP and RPP (P < 0.001) for
the means of both pranayam and asan to control group after
Subjects were explained about the method of recording training. However, there were no significant differences
and were familiarized with the laboratory environment. between pranayam and asan group after yoga training.
Recordings were obtained between 8 AM and 10 AM without
any stimulants in pre-recording period. The laboratory DISCUSSION
temperature was maintained at comfortable level for the
subject. After 15 min of rest in supine, SBP and DBP were In this study, it was found that 6 months of either pranayam
obtained from the subjects using sphygmomanometer. or asan training decreases HR, SBP, DBP, PP, MAP, and
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Vasanthan et al. Yogic relaxing asanas and pranayamas on cardiovascular response
Table 3: Effect of 6 months of pranayamas and asanas training on HR, SBP, DBP, PP, MAP and RPP
Parameters Pranayam Asan Control
Pre Post Pre Post Pre Post
HR (bpm) 77.88±5.8 74.13±3.6*# 78.62±5.9 73.71±6.3*# 79.54±10.7 77.84±11.5
SBP (mmHg) 118.9±4.8 112.79±5.9**## 115.34±4.2 112.79±5.4**## 116.3±6.8 116.67±5.9
DBP (mmHg) 72.59±2.0 69.68±3.4*** ###
73.14±2.6 69.51±2.4*** ###
72.63±3.0 72.31±3.0
PP (mmHg) 43.37±5.2 40.66±5.1*### 42.24±5.7 39.84±5.2*### 43.76±4.91 44.48±5.1
MAP (mmHg) 85.99±2.74 82.59±2.8** ##
87.18±2.9 82.70±2.7** ##
87.13±2.9 87.01±3.1
RRP (units) 90.24±7.5 83.63±6.4***### 90.69±7.6 83.02±6.99***### 92.52±6.5 90.83±6.5
Data are expressed as Mean±SD. *P<0.05, **P<0.01 and ***P<0.001, difference between pre and post training. P<0.05, P<0.01 and
# ##
###
P<0.001, difference between pranayam, asan and control by using one-way ANOVA. HR: Heart rate, SBP: Systolic blood pressure,
DBP: Diastolic blood pressure, PP: Pulse pressure, MAP: Mean arterial pressure, RPP: Rate-pressure product
RPP. Findings of this study are collaborated by reports where yoga has been shown to be an effective adjunct
from Streeter et al. who proposed that yoga may help therapy. These changes were attributed to a normalization of
to reduce allostatic load in stress response systems thus autonomic cardiovascular rhythms as a result of increased
restoring optimal homeostasis.[18] They hypothesized that vagal modulation and/or decreased sympathetic activity and
stress produces an imbalance of autonomic nervous system improved baroreflex sensitivity along with an augmentation
with decreased parasympathetic and increased sympathetic of endogenous nitric oxide production. The prolonged
activity. They also suggested that yoga may help correct such exhalation phase of pranava pranayam was hypothesized
parasympathetic under activity through stimulation of vagus to mimic Valsalva maneuver resulting in decreased venous
nerves as well as a reduction in allostatic load. Innes et al. have return, cardiac output and SBP. Pranayam has been shown to
also postulated two interconnected pathways through which decrease oxygen consumption as well as the basal metabolic
yoga may reduce cardiovascular and metabolic risk. They rate. Hence, the set of pranayam techniques used in this study
suggested that this was through parasympathetic activation may be a useful adjuvant to medical therapy in patients of
coupled with decreased reactivity of sympathoadrenal system hypertension and aid in cardiac rehabilitation post-myocardial
and hypothalomo-pituitary-adrenal axis.[19,20] infarction. Pranayam is relatively easier to perform than asan
and requires less space than asan that involves different body
The de-stressing effect of pranayam may be reducing postures requiring greater space for performance.
sympathetic arousal, resulting in lesser release of adrenaline,
thus bringing about a fall in HR and SBP as reported in the The strength of this study is the strict adherence to the practice
previous study.[21] Slow deep breathing stimulates stretch schedule and near perfect attendance by all subjects. The
receptors in the lungs that stimulate Hering-breuer inflation duration of the study as well as the regularity of the practice
reflex. This causes a withdrawal of sympathetic tone that make it stand out when compared to most yoga studies
in turn leads to vasodilation and reduced DBP.[12] One of where compliance is much lower. The study is limited to non
the more useful non-invasive methods of determining load invasive measurements of HR and BP and doesn’t allow for
on the heart is the RPP that is an indicator of myocardial ambulatory measurements that would be more accurate. As
oxygen consumption.[22,23] This was significantly reduced in other more exhaustive autonomic tests were not done exact
both the asan and pranayam groups. The slow and conscious mechanisms of action of yoga training is more hypothetical
performance of the relaxing asanas in our subjects may be and cannot be substantiated fully.
contributing to the cardiovascular changes evidenced this
study. The benefits of asan may be attributed to intra-thoracic
and intra-abdominal pressure changes that occur while CONCLUSION
performing these practices. The mechanisms for positive
changes may also be an improvement of baroreflex sensitivity This study offers further evidence of the cardiovascular
and attenuation of sympathetic and renin-angiotensin activity relaxation afforded by yoga. It also has studied the differential
following Yoga training.[8] It has been reported that yoga effects of asan and pranayam training and found that both
improves “heart friendly” status of lipid profile in peri and have similar beneficial effects as compared to a wait-listed
post-menopausal DM[24] and Damodaran et al.[9] suggested control group. This may be attributed to the enhancement of
that yoga can play an important role in risk modification for parasympathetic tone and reduction in sympathetic activity in
cardiovascular diseases. the autonomic nervous system. Pranayam is relatively easier
to perform and hence the findings of this study give us scope
Aseries of studies at Puducherry, India,[24,25-31] have documented for further research in clinical and geriatric population as
immediate effects of various pranayam in hypertension well as those who are physically challenged.
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Original Article
ABSTRACT
Aim and Objectives: This study was undertaken to evaluate the effectiveness of yoga on the mental health status of elderly
women inmates residing in a hospice in Puducherry.
Materials and Methods: Forty elderly women were randomly divided into yoga and wait‑listed control group. A yoga therapy
program of 60 min was given twice a week for 12 weeks. This protocol was specially designed for senior citizens, keeping in
mind their health status and physical limitations that included simple warm‑up and breath–body movement coordination practices
(jathis and kriyas), static stretching postures (asanas), breathing techniques (pranayamas), and relaxation. Hamilton anxiety
scale for measuring anxiety, Hamilton rating scale for depression, and Rosenberg self‑esteem scale to measure self‑esteem
were administered to both groups before and after the 12‑week study period. Data were assessed for normality, and appropriate
parametric and nonparametric statistical methods were applied for intra‑ and inter‑group comparisons.
Results: Overall, intra‑ and inter‑group comparison of prepost data showed statistically significant (P < 0.001) differences for
all three parameters. There was an overall improvement in the scores indicating decreased levels of depression and anxiety
coupled with an increase in the level of self‑esteem after the yoga therapy program.
Discussion: The influence of yoga in the reduction of depression and anxiety scores and improvement in self‑esteem
scores in elderly women subjects is evident from this study. As reported in earlier studies, this may be attributed to changes
in central neurotransmitters such as gamma‑aminobutyric‑acid coupled with increased parasympathetic tone and decreased
sympatho‑adrenal activity.
Conclusion: It is recommended that yoga should be a part of health‑care facilities for elderly as it can enhance the quality of
life by improving their overall mental health status. It could provide a healthy and positive alternative from depressing negative
thoughts, and give them a sense of purpose and hope.
Key words: Elderly; hospice; psychological wellbeing; yoga therapy.
burden of disease (GBD) study. Previous GBD studies in take part and after obtaining informed consent from them,
2000 and 1990 had ranked depression as third and fourth, prerecording of psychological parameters was done using
respectively.[3] respective questionnaires.
Yoga has consistently yielded encouraging results in Forty female subjects were randomly divided into yoga
the treatment of generalized anxiety disorder and panic and control groups of 20 each by block randomization
disorder and has also been shown to be effective in with block sizes of 4 each. Mean age of the subjects in
improving mood, decreasing symptoms of depression and experimental group was 68.90 ± 7.55 years and that of the
trait anxiety in young and old patients.[4] Physical activity wait‑listed control group was 68.20 ± 8.78 years.
has powerful mood‑boosting effects and research suggests
that it may be just as effective as antidepressants in Individual health records of each participant were
relieving mental conditions without adverse side effects.[5‑7] maintained at the hospice with regular check‑up at the
local Government Hospital. Three of them reported normal
According to Hathapradipika, a traditional text on yoga, health status, whereas others reported that they were on
yoga can be done by people of any age and physical regular treatment for one or more medical conditions such
condition with beneficial results occurring from dedicated as hypertension (21), hypothyroidism (3), type 2 diabetes
efforts (yuvavrddho ativrddho va vyadhito durbalo api va mellitus (19), knee pain (4), low back pain (11), asthma
abhyasat siddhimapnoti sarvayogesvatandrita).[8] (5), dyslipidemia (9), and insomnia (12). None of the
participants were receiving any specific medical treatment
Javnbakht et al. evaluated the influence of yoga in relieving for either depression or anxiety as such.
symptoms of depression and anxiety in women and found
a significant reduction in perceived levels of anxiety.[9] The yoga group subjects underwent group yoga therapy
Joshi and De Sousa have also emphasized the benefits of sessions of 60 min, twice weekly for a period of 12 weeks
incorporating yoga practice in the management of anxiety conducted in the hospice. The wait‑listed control subjects
and depressive disorders.[10] did not receive yoga therapy and continued their normal
routine activities in the hospice. Since all subjects were
During literature review, it was noticed that there are not inmates of the hospice, they all had a similar routine with
many relevant qualitative research reports of the effect of regard to their day‑to‑day activities.
yoga in elderly female population. As the WHO factsheet
stated that more women are affected by depression than Baseline assessments were done prior to starting the yoga
men and that exercise programs for elderly can also be program and after the completion of the 12 weeks of
effective in depression prevention, the present study was therapy. Assessments were carried out by administering
planned in elderly women of a hospice.[1] A previous study Hamilton Anxiety Rating Scale (HAM-A), Hamilton
by Ramanathan and Bhavanani assessed psycho‑physical Depression Rating Scale (HAM-D), and Rosenberg
health status of elderly women residing in the same hospice self‑esteem scale (RSES) to measure self‑esteem.
in Puducherry and found that majority of them lacked
adequate psychological health and were on borderline The HAM‑A questionnaire scale consists of 14 items, and
regarding physical health status.[11] The deterioration of measures both psychic anxiety and somatic anxiety.[12]
psychological health was more pronounced than physical Subjects were instructed to select one of the five responses
health. for each of the 14 questions that is then scored on a scale
of 0 (not present) to 4 (severe), with a total score range of
With the above considerations in mind, the present 0–56, where <17 indicates mild severity, 18–24 indicates
randomized controlled trial was planned to determine mild to moderate severity, and 25–30 indicates moderate
the efficacy of yoga in modifying depression, anxiety, and to severe.
self‑esteem that influences mental health status of the
elderly female inmates residing in a hospice. HAM‑D scale has 21 items, of which 8 items are scored
on a five‑point scale ranging from 0 to 4 (0 – absent;
MATERIALS AND METHODS 1 – mild; 2 – moderate; 3 – severe; and 4 – very severe)
and 9 items are scored on a scale ranging from 0 to 2
After obtaining ethical clearance from Institutional Human (0 – absent; 1 – mild; and 2 – definite).[13] The last four
Ethics Committee of Mahatma Gandhi Medical College and items are not scored. Scores between 0 and 7 indicate no
Research Institute, the authors approached the authorities depression, between 8 and 13 indicate mild depression,
and inmates of Hospice Convent Home for the Aged, between 14 and 18 indicate moderate depression, between
Congregation of Saint Joseph of Cluny, Puducherry, to 19 and 22 indicate severe depression, and scores equal to
conduct the proposed study. They willingly volunteered to or over 23 indicate very severe depression.
The RSES scale has 10 items and is a Likert‑type scale respectively. For data that did not pass normality testing,
with items answered on a four‑point scale from strongly Wilcoxon matched‑pairs signed‑ranks test was used
agree to strongly disagree. Five items have positively for intragroup comparison and Mann–Whitney test for
worded statements and five have negatively worded ones. intergroup comparison. P <0.05 was accepted as indicating
The scale ranges from 0 to 30, and scores between 15 and significant differences between compared data.
25 are considered to be within normal range whereas scores
below 15 suggest low self‑esteem.[14] RESULTS
Randomization and analysis were done by one investigator The results are given in Table 2. Overall, intra‑ and
while training was given by another to avoid bias. inter‑group comparison of prepost data showed statistically
Psychological assessment was done by a clinical significant (P < 0.001) differences for all the three
psychologist with a team of assistants. A senior statistician parameters. No significant change was observed in the
of the university aided in data analysis. control subjects.
Table 2: Depression, anxiety, and self‑esteem scores in geriatric women at the beginning (B) and after (A) the 12‑week
study period in control and yoga groups with intergroup comparisons
Control group (n=20) Yoga group (n=20) Intergroup comparison (P)
B A B A B A
Depression 19.5 (17-33) 20.5 (16-35) 17.5 (14-37) 15 (7-22)*** 0.12 0.0006
Anxiety (somatic) 14.5 (14-15) 14 (13-15) 15 (14-15) 10.5 (3-13)*** 0.59 <0.0001
Anxiety (psychic) 15 (14-15) 15 (13-15) 15 (14-15) 11 (9-12)*** 0.40 <0.0001
Anxiety (total) 29.5 (28-30) 29 (26-30) 30 (29-30) 21 (12-25)*** 0.33 <0.0001
Self‑esteem 6.30±1.13 7.10±1.25 6.75±1.33 23.20±1.24*** 0.256 <0.0001
Values are given as median (range) for data not passing normality (depression and anxiety). ***P<0.001 by Wilcoxon matched‑pairs signed‑ranks test for intragroup
comparison. Actual P values are given for intergroup comparison by Mann–Whitney U‑test in the last column. Values are given as mean±SD for data passing
normality (self‑esteem). ***P<0.001 by Student’s paired t‑test for intragroup comparison. Actual P values are given for intergroup comparison by Student’s unpaired
t‑test in the last column. SD = Standard deviation
psychological changes through similar mechanisms. This positive outlook toward the end of the study period. This
is supported by a previous report that yogic practices may be attributed to a modulation of the stress response
enhance body flexibility, promote and improve respiratory systems by a reduction in perceived stress and anxiety,
and cardiovascular function, promote recovery from which in turn, decreases physiological arousal.[26] This is
addiction, reduce stress, anxiety, depression, and chronic further supported by the finding of enhanced self‑esteem
pain, improve sleep pattern, and enhance overall wellbeing in our yoga group at the end of the program. Enhanced
and QOL.[20] self‑esteem gives an optimistic outlook toward life and
further enables one to face the challenges of life more
Imbalances of important neurotransmitters are implicated efficiently and effectively. This, in turn, leads to a decrease
in depression, and researchers have shown that of anxiety and depression resulting in a positive spiral of
hormones directly affect brain chemistry that in turn healthy thought, word, and action.
influence emotions and mood.[21] Previous studies have
suggested a close association between increased thalamic Although a wide range of different therapeutic approaches
gamma‑aminobutyric‑acid levels as well as increased are available for the management of anxiety and depressive
parasympathetic activity (enhanced vagal tone) with disorders, complementary therapies such as yoga are
improvements in mood and decreased anxiety. [22,23] unique as they attempt to address the root cause of
Similar inherent “self‑healing” mechanisms may have problems and are not merely limited to symptomatic
been brought into play through the practices done in management. Further, yoga offers a healthy philosophy that
our yoga therapy program. This may have resulted in the enhances the whole perspective of life, is cost effective,
present subjects’ self‑reported sense of “feeling” better that and produces beneficial effects without any unwanted
enhanced their self‑esteem, and consequently manifested side effects.
through reductions in both anxiety and depression.
The present study is limited by the smaller sample size
Relaxation was an important component of this program, and the fact that the protocol was not validated by external
and brief periods of relaxation were given between experts though it was being used extensively at CYTER
the practice of different techniques. At the end of the and earlier at ACYTER in JIPMER, Puducherry. It was also
session, a 15 min period of relaxation was given in limited to a single center and used only questionnaires.
shavasana with simple breath awareness. This may Further, multicentric studies that explore functional
be contributing to enhanced autonomic balance by changes in the nervous system with correlations between
increasing parasympathetic drive while simultaneously such changes, psychological variables, and biochemical
reducing sympatho‑adrenal over activity. The resultant markers may deepen our understanding of intrinsic
calming effect on the stress response system could bring mechanisms by which these positive psychological changes
down the levels of anxiety and relieve depression as are occurring in yoga therapy programs. This would help
suggested by earlier reports on Sudarshan Kriya yoga and strengthen our conclusion about the psycho‑physiological
Vipassana meditation.[24] These postulates are supported by benefits of yoga in a geriatric population.
previous evidence that integrated yoga practice produces
multi‑dimensional, immediate benefits on physical and
CONCLUSION
mental health by homeostatic regulation of hypothalamic–
pituitary–adrenal axis and sympathetic nervous system.[25] This study offers evidence of yoga’s potential as a
complementary and adjunct therapy in the integrative,
It is also important to state the changes in attitude brought holistic management of elderly with depressive and
about by the yoga program as all participants reported that anxiety symptoms who were living in a hospice. It is
they “felt” better, were more energized, and had a more an attractive option because it is nonpharmacological,
has minimal adverse effects, and also enhances other 3. Ferrari AJ, Charlson FJ, Norman RE, Patten SB, Freedman G, Murray CJ,
et al. Burden of depressive disorders by country, sex, age, and year:
aspects of physiological and psychological function to be
Findings from the global burden of disease study 2010. PLoS Med
enhanced in a positive manner. It enables the individual 2013;10:e1001547.
to be self‑sufficient and take on responsibility for his own 4. Kabat‑Zinn J, Massion AO, Kristeller J, Peterson LG, Fletcher KE, Pbert L,
health and wellbeing. Such a sense of “doing something” et al. Effectiveness of a meditation‑based stress reduction program in the
for one’s “own self” will motivate the individual further, treatment of anxiety disorders. Am J Psychiatry 1992;149:936‑43.
and they start to once again “take charge” of their lives. 5. Jorm AF, Griffiths KM, Christensen H, Parslow RA, Rogers B. Actions taken
to cope with depression at different levels of severity: A community survey.
Psychol Med 2004;34:293‑9.
Mental health can be improved through promoting active 6. Saper RB, Eisenberg DM, Davis RB, Culpepper L, Phillips RS. Prevalence
and healthy aging involving creation of positive living and patterns of adult yoga use in the United States: Results of a national
conditions and environment that supports wellbeing and survey. Altern Ther Health Med 2004;10:44‑9.
healthy and integrated lifestyles. It is recommended that 7. Unützer J, Klap R, Sturm R, Young AS, Marmon T, Shatkin J, et al. Mental
yoga should be a part of health‑care facilities for elderly disorders and the use of alternative medicine: Results from a national survey.
Am J Psychiatry 2000;157:1851‑7.
as it can enhance the QOL by improving their overall
8. Bhatt GP. The Forceful Yoga. Translation of the Hathayoga Pradipika,
mental health status. It can provide a healthy and positive Gheranda Samhita and Siva Samhita. Translated into English by Sinh P,
alternative from depressing negative thoughts and give Vasu RB. Delhi, India: Motilal Banarsidass Publishers; 2004.
them a sense of purpose and hope. They get something to 9. Javnbakht M, Hejazi Kenari R, Ghasemi M. Effects of yoga on depression
look forward to and are motivated to get back on their feet. and anxiety of women. Complement Ther Clin Pract 2009;15:102‑4.
A sense of joy and jubilance manifests as they begin to be 10. Joshi A, De Sousa A. Yoga in the management of anxiety disorders. Sri Lanka
able to perform the simple practices, and as they slowly J Psychiatry 2012;3:3‑9.
11. Ramanathan M, Bhavanani AB. Health status of elderly women residing in
but steadily improve their own levels of performance, they
a hospice in Pondicherry. Int J Physiol 2016;4:76‑80.
regain their self‑confidence. This strengthens the will to
12. Hamilton M. The assessment of anxiety states by rating. Br J Med Psychol
live and enjoy the sunset years of life to the fullest. 1959;32:50‑5.
13. Hamilton M. Development of a rating scale for primary depressive illness.
Acknowledgments Br J Soc Clin Psychol 1967;6:278‑96.
14. Rosenberg M. Society and the Adolescent Self‑Image. Princeton, NJ:
The authors thank the management of Sri Balaji Vidyapeeth Princeton University Press; 1965.
for setting up CYTER in Mahatma Gandhi Medical College 15. Kutz I, Leserman J, Dorrington C, Morrison CH, Borysenko JZ, Benson H.
and Research Institute (MGMCRI), Puducherry. The Meditation as an adjunct to psychotherapy. An outcome study. Psychother
Psychosom 1985;43:209‑18.
authors would also like to thank D Pushpa, G Sarulatha,
16. Chen KM, Chen MH, Lin MH, Fan JT, Lin HS, Li CH. Effects of yoga on
Imma Sivaraj, and Visalakshi, for their valuable assistance sleep quality and depression in elders in assisted living facilities. J Nurs Res
with the data collection and to Dr. G Ezhumalai, Senior 2010;18:53‑61.
Statistician and Research Consultant of Sri Balaji 17. Chen KM, Fan JT, Wang HH, Wu SJ, Li CH, Lin HS. Silver yoga exercises
Vidyapeeth for assistance in data analysis. They thank Dr. improved physical fitness of transitional frail elders. Nurs Res 2010;59:364‑70.
M Sugatham, Clinical Psychologist and Founder, SADAY 18. Groessl EJ, Schmalzl L, Mazzi M, Iszak F. Yoga for low‑income older adults:
Silver age yoga. J Yoga Phys Ther 2013;3:131.
School for Special Needs, Puducherry, for his assistance in
19. Bhavanani AB, Ramanathan M, Madanmohan T. Single session of integrated
psychological assessments. They also thank inmates and
“silver yoga” program improves cardiovascular parameters in senior citizens.
authorities of Hospice of Saint Cluny, Puducherry, for their J Intercult Ethnopharmacol 2015;4:134‑7.
wholehearted and generous co‑operation. 20. Woodyard C. Exploring the therapeutic effects of yoga and its ability to
increase quality of life. Int J Yoga 2011;4:49‑54.
Financial support and sponsorship 21. Shear K, Frank E, Houck PR, Reynolds CF 3rd. Treatment of complicated
grief: A randomized controlled trial. JAMA 2005;293:2601‑8.
Sri Balaji Vidyapeeth University, Pondicherry. 22. Streeter CC, Whitfield TH, Owen L, Rein T, Karri SK, Yakhkind A, et al.
Effects of yoga versus walking on mood, anxiety, and brain GABA levels:
A randomized controlled MRS study. J Altern Complement Med
Conflicts of interest 2010;16:1145‑52.
23. Nemeroff CB, Mayberg HS, Krahl SE, McNamara J, Frazer A, Henry TR, et al.
There are no conflicts of interest. VNS therapy in treatment‑resistant depression: Clinical evidence and putative
neurobiological mechanisms. Neuropsychopharmacology 2006;31:1345‑55.
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of sleep architecture in practitioners of Sudarshan Kriya yoga and Vipassana
1. Shapiro D, Cook IA, Davydov DM, Ottaviani C, Leuchter AF, Abrams M. meditation. Sleep Biol Rhythms 2006;4:207‑14.
Yoga as a complementary treatment of depression: Effects of traits and 25. Ross A, Thomas S. The health benefits of yoga and exercise: A review of
moods on treatment outcome. Evid Based Complement Alternat Med comparison studies. J Altern Complement Med 2010;16:3‑12.
2007;4:493‑502. 26. Streeter CC, Gerbarg PL, Saper RB, Ciraulo DA, Brown RP. Effects of yoga
2. World Health Organisation Fact Sheet on Depression. Fact Sheet No. 369; on the autonomic nervous system, gamma‑aminobutyric‑acid, and allostasis
October, 2015. Available from: http://www.who.int/mediacentre/factsheets/ in epilepsy, depression, and post‑traumatic stress disorder. Med Hypotheses
fs369/en. [Last accessed on 2015 Dec 19]. 2012;78:571‑9.
ABSTRACT
The Centre for Yoga Therapy Education and Research (CYTER) has been functioning at Mahatma Gandhi Medical
College and Research Institute (MGMCR & RI) under the auspices of the Faculty of Allied Health Sciences of Sri
Balaji Vidyapeeth, Puducherry, for the past six years (2010-2016). More than 30,000 patients have benefited from
Yoga therapy consultations and have attended individual and group therapy sessions at CYTER. Numerous
research projects are being conducted as collaborative efforts between CYTER and various departments of
MGMCRI, as well as KGNC and CIDRF. This review summarizes some of the important findings from 14
research works done at CYTER and published between 2010 and 2016. These studies provide preliminary evidence
of the therapeutic potential of Yoga and induce further studies exploring physiological, psychological and
biochemical mechanisms as well as beneficial clinical effects.
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Bhavanani et al. European Journal of Pharmaceutical and Medical Research
this study planned to investigate immediate effects of SN attributed to enhanced harmony of cardiac autonomic
on reaction time (RT) and heart rate (HR). 21 female function as a result of coordinated breath-body work and
volunteers attending yoga classes were recruited for mind-body relaxation due to yoga.
study group and 19 female volunteers not participating in
yoga were recruited as external-controls. HR, auditory Study 3: Hematological, biochemical and
reaction time (ART) and visual reaction time (VRT) psychological effects of a yoga training programme in
were recorded before and after three rounds of SN in nursing students.[9]
study group as well as 5 minutes of quiet sitting in both We were granted the opportunity to impart a 6 month
groups. Performance of SN produced immediate comprehensive course of yoga training for nursing
decrease in both VRT and ART (P<0.001). This was students. The aim of this study was to analyse the effects
significant when compared to self-control period of the training on the participants´ health and quality of
(P<0.001) and compared to external control group, it life (QoL). 60 healthy nursing students (12 M, 48 F)
decreased significantly in ART (p=0.02). This was aged 18.60 ± 0.67 (SD) y were recruited, and 60 min of
pronounced when Δ% was compared between groups yoga training was given twice weekly, for 6 months.
(P<0.001). HR increased significantly following SN Selected biochemical and hematological parameters were
compared with both self-control (p=0.025) and external- recorded along with Ferrans and Powers QoL index
control group (p=0.032). Faster reactivity may be due to before and after the training period. QoL was also tested
intermediate level of arousal by conscious at mid term. Because we were not able to establish a
synchronisation of dynamic movements with breathing. separate control group, we correlated changes with the
Rise in HR is attributed to sympathetic arousal and subjects´ frequency of attendance. Post-intervention
muscular exertion. We suggest that SN may be used as statistical analysis (repeated measures of ANOVA)
an effective training means to improve neuro-muscular revealed highly significant and beneficial changes in
abilities. most hematological and biochemical parameters. Major
findings are enhanced bone marrow function, reduced
Study 2: Immediate cardiovascular effects of a single allergic tendency, alkalization of urine, metabolic
yoga session in different conditions.[8] reconditioning (with special emphasis on liver function)
This retrospective review of clinical data was done to and improvement in all QoL indices. These changes
determine cardiovascular effects of a single yoga session correlated positively with the subjects´ frequency of
in normal subjects as well as patients of different medical attendance, as evidenced by Pearson‟s linear correlation
conditions. Data of 1896 patients (1229 female, 633 male testing. There were also significant improvements in
and 34 transgender) with mean age of 36.28 ± 12.64 y QoL index and its subscales, both at mid training and
who attended yoga therapy sessions at CYTER between post training. These improvements also correlated
November 2010 and September 2012 was used for positively with attendance. The present study provides
analysis. Heart rate (HR), systolic (SP) and diastolic evidence of the beneficial psychological and physical
pressure (DP) had been recorded using non-invasive effects of yoga training amongst graduate nursing course
blood pressure (NIBP) apparatus before and after 60 students. We suggest that yoga be made an integral part
minute yoga sessions at CYTER and indices like pulse of medical and paramedical collegiate education.
pressure (PP), mean pressure (MP), rate-pressure product
(RPP) and double product (DoP) were derived from Study 4: Differential effects of uninostril and
recorded parameters. Participants were undergoing alternate nostril pranayamas on cardiovascular
appropriate yoga therapy protocols as per their individual parameters and reaction time.[10]
condition while normal subjects had a general schedule Recent studies have reported the differential
of practice. Typical yoga sessions included simple warm physiological and psychological effects of yogic
ups (jathis and suryanamaskar), breath body movement uninostril breathing (UNB) and alternate nostril
coordination practices (kriyas), static stretching postures breathing (ANB) techniques. This study aims to
(asana), breathing techniques (pranayama), relaxation determine differential effects of these techniques on
and chanting. There were statistically significant reaction time (RT), heart rate (HR), and blood pressure
(p<0.001) reductions in all the studied cardiovascular (BP). Twenty yoga‑trained subjects came to the lab on
parameters following the yoga session. The magnitude of six different days and RT, HR, and BP were recorded
reductions differed in the groups, it being more randomly before and after nine rounds of right UNB
significant in those having hypertension (n=505) and less (surya nadi [SN]), left UNB (chandra nadi [CN]), right
significant in those having endocrine/skin (n=230) and initiated ANB (surya bhedana [SB]), left initiated ANB
musculoskeletal (n=120) conditions. It was moderately (chandra bhedana [CB]), nadi shuddhi (NS), and normal
significant in the normal subjects (n=582) as well as breathing (NB). Overall comparison of Δ % changes
patients having psychiatric (n=302) and respiratory showed statistically significant differences between
(n=157) conditions. There is a healthy reduction in HR, groups for all parameters. There was an overall reduction
BP and derived cardiovascular indices following a single in HR‑ and BP‑based parameters following CB, CN,
yoga session. The magnitude of this reduction depends and NS with concurrent increases following SB and SN.
on the pre-existing medical condition as well as the yoga The differential effects of right nostril initiated (SB and
therapy protocol adopted. These changes may be SN) and left nostril initiated (CB, CN, and NS) UNB and
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Bhavanani et al. European Journal of Pharmaceutical and Medical Research
ANB techniques were clearly evidenced. Changes Study 6: Immediate effect of chandra and suryanadi
following NB were insignificant in all respects. The pranayamas on cardiovascular parameters and
overall comparison of Δ % changes for RT showed reaction time in a geriatric population.[12]
statistically significant differences between groups that Previous studies have reported differential physiological
were significantly lowered following both SB and SN. and psychological effects of exclusive right and left
Our study provides evidence of sympathomimetic effects nostril breathing. Though potential health benefits have
of right nostril initiated pranayamas with been postulated, further clinical research is required to
sympatholytic/parasympathomimetic effect following prove immediate and sustained efficacy of these
left nostril initiated pranayamas. We suggest that the techniques. This study evaluated immediate effects of
main effect of UNB and ANB techniques is determined exclusive right (SNP) and left (CNP) nostril breathing on
by the nostril used for inspiration rather than that used cardiovascular (CV) parameters and reaction time (RT)
for expiration. We conclude that right and left yogic in a geriatric population. 26 subjects attending regular
UNB and ANB techniques have differential yoga sessions at a senior citizen hospice were recruited
physiological effects that are in tune with the traditional for this self-controlled study. They were instructed to sit
swara yoga concept that air flow through right nostril in any comfortable posture and relax for 5 min before
(SN and pingala swara) is activatory in nature, whereas taking the pre-intervention recordings of Heart rate (HR),
the flow through left nostril (CN and ida swara) is blood pressure (BP), auditory and visual RT (ART and
relaxatory. VRT respectively). They then performed the selected
technique and parameters were recorded immediately
Study 5: Immediate effect of alternate nostril after performance of 9 rounds of either SNP or CNP. The
breathing on cardiovascular parameters and reaction entire sequence of recordings was randomised to avoid
time.[11] any bias. Intra and inter group statistical analysis was
This study evaluated immediate effects of 27 rounds of carried out using Student's paired t test for data that
left nostril initiated alternate nostril breathing (ANB) passed normality testing and Wilcoxon matched-pairs
technique of nadi shuddi (NS) and right nostril initiated signed-ranks test applied for the others. Overall intra-
ANB of aloma viloma (AV) pranayama on group comparison of pre-post data and inter-group Δ %
cardiovascular (CV) parameters and reaction time (RT) comparisons showed statistically significant (p < 0.05)
in a trained population. 16 subjects attending regular differences for all parameters. There was an overall
yoga sessions were recruited and each subject performed reduction in HR and BP based parameters following both
27 rounds of either technique, selected randomly on SNP and CNP. However, inter-group Δ % comparisons
different days. Heart rate (HR), systolic pressure (SP), revealed a significantly greater reduction after CNP for
diastolic pressure (DP), auditory and visual reaction time all parameters. Inter-group comparisons revealed highly
(ART and VRT) were recorded before and after significant decreases (p < 0.001) in VRT and ART after
pranayamas. NS was done by breathing in through left SNP. In conclusion, our study sheds new light on the
nostril and out through right followed by breathing in physiological changes occurring after SNP and CNP in a
through right and out through left. AV was done by geriatric population. While both techniques reduce HR
breathing in through right nostril and out through left and BP, CNP does it more significantly. There is
followed by breathing in through left and out through shortening of RT following SNP and this may be
right. All data passed normality testing and statistical attributed to enhance sensory motor function that is of
analysis was carried out using Student‟s paired t test. great significance in the elderly. We suggest that Yoga
HR, SP and DP reduced significantly (p < 0.05 to 0.001) should be part of the heath care facilities for the elderly
after NS while they increased after AV. Post intervention as it can enhance their quality of life and improve their
differences as well as Δ% between groups was overall health status.
significant (p < 0.05 to 0.001) for HR, SP and DP. ART
and VRT were significantly (p < 0.05 to 0.001) shortened Study 7: Comparative immediate effect of different
after AV and significantly prolonged after NS. Post yoga asanas on heart rate and blood pressure in
intervention differences as well as Δ% between groups healthy young volunteers.[13]
was very significant (p < 0.001) for both ART and VRT. This study planned to compare immediate cardiovascular
Significant reductions of HR, SP and DP after NS and effects of different yoga asanas in healthy young
their increase after AV may be attributed to modulation volunteers. Heart rate (HR), systolic pressure (SP), and
of autonomic tone. Right nostril initiated ANB technique diastolic pressure (DP), blood pressure (BP), were
produces autonomic arousal, whereas left nostril initiated recorded using the non invasive blood pressure ( NIBP)
ANB technique induces relaxation/balance. These can be apparatus in 22 healthy young subjects, before and after
selectively applied in various therapeutic settings. the performance of Dhanurasana (DA), Vakrasana (VA)
Further studies in various clinical conditions and settings (both sides), Janusirasasana (JSA) (both sides),
can enable us to understand their therapeutic applications Matsyasana and Shavasana for 30 s. HR and BP were
better. further recorded during supine recovery at 2, 4, 6, 8, and
10 min. A repeated measure of ANOVA was used for
statistical analysis. There were significant changes in HR
and BP both immediately after the Asanas as well as
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Bhavanani et al. European Journal of Pharmaceutical and Medical Research
during the recovery period. Overall comparisons of Δ% indicating significant differences for pre-post
changes immediately after the performance of the Asanas comparisons. All parameters witnessed a reduction
revealed significant differences with regard to HR that following the single session. This was statistically more
increased significantly after DA. In the recovery phase, significant (P < 0. 0001) in HR, RPP and DoP while it
there were significant intergroup differences from 2 min was also significant (P < 0.01 and P < 0.05) in SP and
onward in both SP and DP. The decrease of SP after VA PP, respectively. The decrease in MP just missed
(right side) (VA‑R) was significantly greater than significance (P = 0.054) while it was not significant in
Shavasana (4th, 6th, and 8th min) and JSA (left side) DP. There is a healthy reduction in HR, BP and derived
(JSA‑L) at 6th and 8th min. DP decreased significantly cardiovascular indices following a single yoga session in
after performing JSA‑L compared to VA‑R at the 6th geriatric subjects. These changes may be attributed to
and 8th min. The cardiovascular changes immediately enhanced harmony of cardiac autonomic function as a
after the Asanas and during the recovery phase reveal result of coordinated breath-body work and mind-body
inherent differences between the selected postures. The relaxation due to an integrated “Silver Yoga” program.
rise of HR in DA may be attributed to increased
sympathetic response due to the relative difficulty of the Study 9: Effects of a single session of yogic relaxation
posture as well as abdominal compression occurring in it. on cardiovascular parameters in a transgender
The effect of supine relaxation is more pronounced after population[15]
the performance of the Asanas as compared to mere This pilot study was done to determine effects of a single
relaxation in Shavasana. This may be attributed to a session of yogic relaxation on cardiovascular parameters
normalization and resultant homeostatic effect occurring in a transgender population. Heart rate (HR) and blood
pressure (BP) measurements were recorded in 106
due to a greater, healthier de‑activation of the autonomic
transgender participants (mean age of 23.86 ± 7.87 y) a�
nervous system occurring towing to the presence of prior
ending a yogic relaxation program at CYTER,
activation. There were also subtle differences between
MGMCRI. Participants practised a series of techniques
the right sided and left sided performance of VA and
consisting of quiet sitting, om chanting, mukha bhastrika,
JSA that may be occurring due to the different internal
nadi shuddhi, brahma mudra, pranava pranayama in
structures being either compressed or relaxed on either
sitting posture and savitri pranayama in shavasana. HR,
side. Our study provides initial evidence of differential
systolic (SP) and diastolic pressure (DP) were recorded
cardiovascular effects of Asanas and subtle differences
before and after the 60 minute session using non-
between right and left sided performance. Further,
invasive blood pressure (NIBP) apparatus. Pulse pressure
cardiovascular recovery is greater after the performance
(PP), mean pressure (MP), rate-pressure product (RPP)
of the Asanas as compared to shavasan; thus, implying a
and double product (DoP) indices were derived from
better response when effort precedes relaxation.
recorded parameters. Student‟s paired t test was used to
compare data that passed normality testing and Wilcoxon
Study 8: Single session of integrated ‘silver yoga’
matched pairs signed-ranks test for others. P values less
program improves cardiovascular parameters in
than 0.05 were accepted as indicating significant
senior citizens.[14]
differences for pre-post comparisons. All recorded
This pilot study was carried out to determine
cardiovascular parameters witnessed a reduction
cardiovascular effects of a single session of an integrated
following the session. This was statistically more
“silver yoga” program in senior citizens of Serene
significant (p < 0. 0001) in HR, MP, RPP and DoP and
Pelican Township, Pondicherry. Heart rate (HR) and
significant (p = 0.002) in SP. There is a healthy reduction
blood pressure (BP) measurements were recorded in 124
in HR, BP and derived cardiovascular indices following
senior citizens (75 female, 49 male) with mean age of
a single yogic relaxation session in a transgender
67.19 ± 10.61 year who attended an integrated “Silver
population. These changes may be attributed to enhanced
Yoga” program at Centre for Yoga Therapy, Education
harmony of cardiac autonomic function as a result of
and Research from August to October 2014. Participants
mind-body relaxation program. It is suggested that an
practiced the protocol that was specially designed for
open and non-hostile environment is conducive for
senior citizens, keeping in mind their health status and
obtaining such a state of psychosomatic relaxation and
physical limitations. This included simple warm-ups
that such opportunities for transgender participants
(jathis), breath body movement coordination practices
should be created in all healthcare facilities.
(kriyas), static stretching postures (asanas), breathing
techniques (pranayamas), relaxation and simple chanting.
Study 10: Health status of elderly women residing in
Non-invasive BP apparatus was used to record the HR,
a hospice in Pondicherry.[16]
systolic (SP) and diastolic pressure (DP) before and after
With advancing age, the body tends to slow down and
the 60 min sessions. Pulse pressure (PP), mean pressure
becomes less efficient and elderly people are prone to a
(MP), rate-pressure product (RPP) and double product
few age-related health issues. The present study was
(DoP) indices were derived from the recorded
undertaken to assess psycho- physical health status of
parameters. Student‟s paired t-test was used to compare
elderly women residing in a hospice in Pondicherry.
data that passed normality testing by Kolmogorov–
After an introductory orientation program, thirty women
Smirnov Test and Wilcoxon matched-pairs signed-ranks
with mean age 68.67 ± 7.83 yrs, agreed to be subjects
test for those that did not. P < 0.05 were accepted as
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Bhavanani et al. European Journal of Pharmaceutical and Medical Research
and after obtaining informed consent, various parameters Study 12: A brief qualitative survey on the utilization
was recorded. Selected cardiovascular variables such as of Yoga research resources by Yoga teachers.[18]
heart rate (HR), systolic pressure (SP) and diastolic Yoga has become popular worldwide with increasing
pressure (DP) and respiratory rate (RR) were measured. research done on its therapeutic potential. However, it
Pulmonary function tests (PFT) were done using remains to be determined whether such findings actually
spirometer and reaction time (RT) measured using RT percolate down into teaching and practice of Yoga
apparatus. Select psychological variables including teachers/therapists. The aim of this survey was to
depression, anxiety and self-esteem were assessed using document awareness of Yoga research findings in the
Hamilton Depression Rating Scale, Hamilton Anxiety Yoga community and find out how these were utilized. It
Rating Scale and Rosenberg Self- Esteem scale was undertaken with a select group of 34 international
respectively. We found HR, SP, DP values were as Yoga teachers and therapists utilizing email and social
expected for age and gender and our subjects performed media between August and December 2015. Majority of
better on PFT and RT as compared to earlier studies in responders had well-established reputation in Yoga and
similar groups. However our subjects had lower were from diverse lineages with 30 of them having more
psychological health status with increased depression, than 5 years of experience in the field. A set of eight
anxiety and lower self-esteem. This may be due to being questions were sent to them related to essentiality of
in hospice away from family who either do not want Yoga research, how they updated themselves on research
them or are not there at all. Though physical health status findings and whether such studies influenced their
seems satisfactory for age, this finding of inadequate teaching and practice. Responses were compiled and
psychological health function may be first evidence of appropriate statistics determined for quantitative aspects
worsening physical health in future. We suggest that while feedback, comments and suggestions were noted in
older people must be acknowledged as integral members detail. About 89% agreed that it was essential to be up-
of society and provided opportunities to enjoy good to-date on Yoga research but only 70% updated
quality of life and easy access to health services. There is themselves regularly with average papers read fully per
great scope for incorporation of traditional health year being <10. Most accessed information through
practices such as Yoga and other CAM modalities. general news reports, emails from contacts, and articles
on internet sites whereas only 7% were through PubMed.
Study 11: Effect of different pranayamas on About 60% felt these studies helped them in general
respiratory sinus arrhythmia.[17] teaching whereas 20% said that such studies had not
Respiratory Sinus Arrhythmia (RSA) is the differential really influenced it in any way. This survey provides a
change of Heart Rate (HR) in response to inspiration and basic picture of a general lack of awareness of Yoga
expiration. This is a non-invasive sensitive index of research amongst practicing Yoga teachers and
parasympathetic cardiac control. To evaluate changes in therapists. Though a majority agree research is
RSA by utilizing a simple and cost-effective analysis of important, few seriously update themselves on this
electrocardiographic (ECG) tracings obtained during through scientific channels. With regard to future studies,
performance of four pranayama techniques. Fifty two most wanted “proof” that could be used to convince
trained volunteers performed the following pranayamas potential clients and felt that more qualitative methods
with different ratios for inspiration and expiration: sukha should be applied.
(1:1), traditional (1:2), pranava (1:3) and savitri (2:1:2:1)
and ECG was recorded while performing the techniques Study 13: Comparative study on the effect of yogic
with rest period of 5 minutes in-between. HR was relaxing asanas and pranayamas on cardiovascular
calculated and maximum HR during inspiration (Imax), response in healthy young volunteers.[19]
minimum HR during expiration (Emin), differences Cardiovascular morbidity is increasing recently in India.
between Imax and Emin (Δ), percentage differences Stress and autonomic dysfunction are associated with
between Imax and Emin (Δ%) and expiration: cardiovascular morbidity. Yoga is the best lifestyle ever
inspiration ratio (E:I) calculated by respective formulae. designed. Based on limited scientific research, yoga
Statistical analysis was carried out using repeated (meditation, asanas, and pranayamas including
measures of ANOVA with Tukey-Kramer multiple relaxation) therapy is known to improve cardiovascular
comparisons test. There were significant differences autonomic functions. To study and compare the effect of
between groups in all five aspects namely: p= 0.0093 for 6 months of training in relaxing asanas and pranayamas
mean Imax, p = 0.0009 for mean Emin, and p < 0.0001 on blood pressure (BP), pulse pressure (PP), heart rate
for Δ HR (I-E), Δ% HR (I-E) and E:I ratio. Pranava (HR), and rate-pressure product (RPP) in young healthy
pranayama produced the greatest changes in all five volunteers. A total of 109 healthy volunteers aged 20-25
comparisons. We suggest that further short and long term years were divided into 3 groups consisting of asan (n =
studies be undertaken with pranava pranayama in 38), pranayam (n = 38), and control group (n = 33). The
patients to further qualitatively and quantitatively Yoga training was given 25 min/day for 6 days/week for
evaluate inherent mechanisms of this simple technique. 6 months. Pranayam group received relaxing pranayam
Addition of these cost-effective techniques to the (pranav, savitri, nadi shuddhi and chandra nadi), asan
medical armoury will help patients of rhythm disorders group received relaxing asan (pawanmuktasana, balasan,
and other cardiovascular conditions. dharmicasan, and shavasan) and waiting list were kept as
www.ejpmr.com 260
Bhavanani et al. European Journal of Pharmaceutical and Medical Research
a control group. The results were statistically compared physiological, psychological and biochemical
between groups by analysis of variance and intra-group mechanisms behind such beneficial effects. The strength
pre-post comparisons by paired t-test. Post training of our work is the excellent compliance of our patients in
analysis showed significant decreases in systolic BP and addition to the fact that these studies were been done in
diastolic BP as well as PP, mean arterial pressure and actual patient populations as well as in normal subjects
RPP in both asan and pranayam group as compared with and other sectors of people such as the transgender and
control. There was, however, no significant difference the geriatric populations too. We also suggest that yoga
between asan and pranayam group. Practising either be made an integral part of medical and paramedical
relaxing asan or pranayam enhances parasympathetic collegiate education as there is great scope for
activity and decreases sympathetic activity. incorporation of yoga and other CAM modalities.
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Bhavanani et al. European Journal of Pharmaceutical and Medical Research
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Int J Pharm Bio Sci 2017 Apr ; 8(2): (P) 71-76
ABSTRACT
The present study offers evidence of the cardiovascular relaxation and harmonisation of the cardiac
autonomic tone through aspects of yoga such as asan and pranayam. A total of 109 healthy volunteers
aged 20-25 years were randomly divided into asan, pranayam and wait-listed group. Yoga training was
given 25 min/day for 6 days/week for 6 months, in which Pranayam group received relaxing pranayam,
asan group received relaxing asans and third group was wait list control group. Pre and post HRV results
of each group were statistically compared by paired ‘t’ test and between the group was compared by
One-way ANOVA. Pre-post analysis revealed that High frequency (HF) significantly increased (p<0.05)
and Low frequency component (LF), LF/HF ratio, PSS significantly decreased (p<0.05) in asan and
pranayam group but no significant difference was found in control group (p>0.05). Inter group comparison
analysis by ANOVA revealed that LF, LF/HF ratio, PSS significantly decreased and HF significantly
increased in asan and pranayam group as compared to controls. There was no significant difference
between asan and pranayam groups.
VASANTHAN S
Department of Physiology, Mahatma Gandhi Medical College & Research
Institute, Sri Balaji Vidyapeeth, Pondicherry, India.
*Corresponding author
sound of AAA), madhyam Pranayam (mid-chest the floor and visualize anything that they wish to
breathing with the sound of UUU), adhyam remember well such as study materials etc. When
Pranayam (upper chest breathing with the sound of ready they slowly lifted the head on an in breath
MMM) and then the union of the earlier three parts and came back to the vajrasan.
in a complete yogic breath known as mahat yoga • Shavasan was performed by the subjects while
pranayam with the sound of AAA, UUU and MMM. lying down supine on the ground with head and
• Savitri pranayam is a slow, deep and rhythmic body in a straight line and arms kept relaxed by the
breathing, each cycle having a ratio of 2:1:2:1 side with palms facing upwards. Feet were brought
between inspiration (purak), held-in breath together and then let to fall away into a ‘v’ shape
(kumbhak), expiration (rechak), and held out breath with the heels as close together as possible.
(shunyak) phases of the respiratory cycle. Count of Conscious relaxation was induced by tensing body
six was used for the inspiration and expiration, with parts (spanda) from tow to head with deep
a three count for the retained breaths (6x3x6x3). inspiration followed by relaxation (nishpanda) of the
• Nadi shuddi pranayam is slow, rhythmic, alternate same parts with prolonged expiration.
nostril breathing. One round consisted of inhaling
through left nostril, exhaling through right nostril Recording of heart rate variability (HRV)
and then repeating the same procedure from right HRV was recorded in research lab, Department of
to left nostril. Physiology, MGMCRI. Subjects were explained about
• Chandranadi pranayam is slow deep breathing with the method of recording ECG and were familiarized with
equal duration of inspiration and expiration and the laboratory environment. Recordings were obtained
performed exclusively through the left nostril. between 8 and 10 AM without any stimulants in pre-
recording period. The laboratory temperature was
Relaxing asan training maintained at comfortable level with subdued lighting.
• Each asan was practiced for three to five minutes Subjects were made in supine position on couch and
with interspersed rest between rounds. Emphasis allowed to relax for 10 min. Lead II ECG and respiration
was placed on moving body parts slowly with were recorded at the 500 samples per sec by using
conscious breathing in a mindful manner. INCO Polyrite-D for 5 min. R-R interval data were
• Pawanmuktasan was done from the supine extracted by RMS polyrite software, then HRV was
shavasan by bending the right leg at the knee while analyzed from R-R interval by Kubios HRV, version 2.0,
breathing in and simultaneously lifting head. After Department of Physics, University of Kuopio, Finland.
catching hold of the knee with the hands, the HRV data analysis and signal processing followed
subject tried to touch their knee to forehead. The guidelines defined by “Task Force of the European
position was held for a few seconds and then while Society of Cardiology and the North American Society of
14
breathing out the position was slowly released by Pacing and Electrophysiology”. Time domain
lowering the head and simultaneously bringing the components consisted mean HR, mean RR, standard
foot back to the ground. This was repeated three deviation of RR intervals (SDNN), square root of the
times and then after a short rest in shavasan was mean of the sum of the squares of differences between
performed on the left side. After a short relation in adjacent RR intervals (RMSSD), adjacent RR interval
shavasan the double legged differing more than 50 ms (NN50) and NN50 counts
dwipadpawanmuktaasan was done by bending and divided by all the RR intervals (pNN50). Frequency
lifting both knees while breathing in and brought the domain components consisted very low frequency (VLF)
knees as close to forehead as possible while component (0.003 to 0.04 Hz), low-frequency (LF)
simultaneously raising their head. This was held for component (0.04 to 0.15 Hz), and high-frequency (HF)
a few seconds and then while breathing out, the component (0.15 to 0.5 Hz) and LF/HF ratio; Low
head was lowered and simultaneously feet brought frequency power in normalized units (nu) (LF nu) = (LF x
back to the ground. This was repeated three times 100) / (TP–VLF), and similarly HF (nu) was calculated.
before relaxing in shavasan for a short while. HF, HF (nu), SDNN, RMSSD, NN50, and pNN50 reflect
• Balasan was done from the four footed cardiovagal tone; LF reflects both the sympathetic and
chatuspadasan by relaxing the elbows to the floor, parasympathetic tones; VLF component’s interpretation
and placing the chest flat down in between the is not clear, and it cannot be interpreted using short-
elbows. Once this position was attained, the head term HRV recordings; LF (nu) and HF (nu) represent a
was turned to face to the right side with the subject relative tone of sympathetic and parasympathetic
resting like a baby. They were instructed to breathe nervous system (PSNS).
deeply in and out three to six times while
concentrating the breath into the high lobes and Cohen’s Perceived Stress Scale (PSS) questionnaire
then turn the head to the left and repeat the Most widely used psychological questionnaire for
breathing in and out three to six times before subject’s perception of stress. A 10 item Cohen’s PSS
retracing step-by-step back to vajrasan. questionnaire were used to score feeling and thoughts
• Dharmikasan was performed from vajrasan by during last month in this study. All the questions were
slowly bending forward until the forehead touched explained to the subjects and requested to answer. PSS
the floor with nose between both knees. Arms were scores were obtained by reversing responses (e.g., 0 =
kept alongside the body with the hands catching 4, 1 = 3, 2 = 2, 3 = 1 & 4 = 0) to the four positively stated
hold of the heels and elbows kept on the floor in a items (items 4, 5, 7, & 8) and then summing across all
relaxed manner. The subjects were asked to scale items. A short 4 item scale is made from questions
concentrate on the point of the forehead touching 2, 4, 5 and 10 of the PSS 10 item scale.
Table1
Effect of 6 month pranayam and asan training on heart rate
variability (HRV) and Perceived Stress Scale (PSS)
currents can synchronize neural elements leading to associated with a significant increase of cardiac vagal
23
modulation of nervous system and decreased metabolic modulation. In contrast, Chaya et al., reported that
activity indicative of a parasympathetic state. Our study subjects who had practiced yoga for a year had higher
gives evidence to support the above hypothesis as in resting sympathetic activity compared with controls as
both groups, breathing was done in a conscious manner evidenced by significantly higher LF power, lower HF
24
and with above tidal volume breathing. A recent study power and higher LF/HF ratio. Another randomized
reported that pranayama performed with differing ratios control trial in Brazil reported significant decreases in LF
of inspiration and expiration produce differential effects as well as LF/HF ratio following 4 months of respiratory
19 25
on HR and respiratory sinus arrhythmia (RSA). This yoga training. It has been suggested by Bhavanani that
was attributed to enhanced vagal activity due to knowledge of inexpensive, effective and easily
conscious changes in higher centers that override the administrable yogic techniques by health professionals
lower respiratory centre in the brain stem. Pranava will go a long way in helping us achieve the goal of the
pranayama produced greatest changes in HR, RSA and World Health Organisation to provide “physical, mental,
expiration to inspiration ratio (E:I). A recent randomized spiritual and social health” for all sections of human
26
controlled trial (RCT) by Sharma et al compared effects society. In the same review it was hypothesised that
of 12 weeks of thrice weekly training in fast and slow yoga and other eastern mind-body techniques bring
pranayama on perceived stress scale (PSS) and about better neuro-effector communication, improve
20
cardiovascular parameters. They reported significant strength, and enhance optimum functioning of all organ-
decrease in PSS scores in both groups and attributed it systems while increasing resistance against stress and
to reduction in stress due to better autonomic tone diseases with resultant tranquillity, balance, positive
26
(higher parasympathetic and lesser sympathetic tone). attitude and equanimity.
This may also be due to an internalisation that occurs
through the introspective performance of all yoga CONCLUSION
practices that enables the attainment of a more holistic
2
perspective towards life. This is substantiated by an Our present study offers evidence that practising yoga
Agency for Healthcare Research and such as pranayam and asan causes cardiovascular
Quality (AHRQ) report states that “Yoga helped reduce relaxation and harmonisation of the cardiac autonomic
stress” and reductions in perceived stress following tone. It also aimed to compare the differential effects of
yoga are reported to be as effective as therapies such asan and pranayam training but found that both
as relaxation, cognitive behavioral therapy and dance pranayam and asan training have similar beneficial
21
therapy. Streeter et al recently proposed a theory to effects as compared to a wait-listed control group. The
explain the benefits of Yoga practices in diverse, positive changes in HRV and PSS may be attributed to
frequently comorbid medical conditions based on the an enhancement of parasympathetic tone and reduction
concept that Yoga practices reduce allostatic load in in sympathetic activity with decreased perception of
stress response systems such that optimal homeostasis stress. Pranayam is relatively easier to perform and
22
is restored. They hypothesized that Yoga-based hence the findings of this study give us scope for further
practices correct under activity of the parasympathetic research in clinical situations where patients, geriatric
nervous system and GABA systems in part through population and the physically challenged may not be
stimulation of the vagus nerves, the main peripheral able to perform the asans but can do the pranayam.
pathway of the parasympathetic nervous system, and
reduce allostatic load. This has been the finding of our
study too as both the slow and fast pranayams are seen
CONFLICT OF INTEREST
to improve the cardiac autonomic tome with
Conflict of interest declared none.
parasympathetic balance. Khattab et al., have reported
that relaxation by yoga after 5 weeks of training is
therapy as lifestyle intervention in patients of 19. Bhavanani AB, Raj JB, Ramanathan M, et al.
essential hypertension and cardiac autonomic Effect of different pranayamas on respiratory
function tests. Natl J Physiol Pharm Pharmacol. sinus arrhythmia. J Clin Diagn Res 2016; 10:04-
2016; 6:19-26. 06.
12. Raghuraj P, Ramakrishna AG, Nagendra HR; 20. Sharma VK, Trakroo M, Subramaniam V, et al.
Effect of two related yogic breathing techniques Effect of fast and slow pranayama on perceived
on heart rate variability. Indian J Physiol stress and cardiovascular parameters in young
Pharmacol. 1998; 42:467-472. health-care students. Int J Yoga. 2013; 6(2):104-
13. Madanmohan, Prakash ES, Bhavanani AB. 110.
Correlation between short-term heart rate 21. Ospina MB, Bond K, Karkhaneh M, et al.
variability indices and heart rate, blood pressure Meditation practices for health: state of the
indices, pressor reactivity to isometric handgrip in research. Evid Rep Technol Assess. 2007; 155:1-
healthy young male subjects. Indian J Physiol 263
Pharmacol. 2005; 49:132-8. 22. Streeter CC, Gerbarg PL, Saper RB, et al. Effects
14. Heart rate variability: standards of measurement, of yoga on the autonomic nervous system,
physiological interpretation and clinical use. Task gamma-aminobutyric-acid, and allostasis in
Force of the European Society of Cardiology and epilepsy, depression, and post-traumatic stress
the North American Society of Pacing and disorder. Med Hypotheses. 2012; 78:571-9.
Electrophysiology. Circulation. 1996; 93:1043-65. 23. Khattab K, Khattab AA, Ortak J, et al. Iyengar
15. Innes KE, Bourguignon C, Taylor AG. yoga increases cardiac parasympathetic nervous
Risk indices associated with the insulin resistance modulation among healthy yoga practitioners.
syndrome, cardiovascular disease, and possible Evid Based Complement Alternat Med. 2007:
protection with yoga: a systematic review. J Am 4:511-7.
Board Fam Pract 2005; 18:491-519. 24. Chaya MS, Ramakrishnan G, Shastry S, et al.
16. Terathongkum S, Pickler RH. Relationships Insulin sensitivity and cardiac autonomic function
among heart rate variability, hypertension, and in young male practitioners of yoga. Natl Med J
relaxation techniques. J Vasc Nurs. 2004; 22:78- India. 2008; 21:217-21.
82. 25. Santaella DF, Devesa CR, Rojo MR, et al. Yoga
17. Pal GK. Yoga and heart rate variability. Int J Clin respiratory training improves respiratory function
Exp Physiol 2015; 2:2-9 and cardiac sympathovagal balance in elderly
18. Jerath R, Edry JW, Barnes VA, et al. Physiology subjects: a randomised controlled trial. BMJ:
of long pranayamic breathing: Neural respiratory 2011; Open;1: e000085.
elements may provide a mechanism that explains 26. Bhavanani AB. Role of yoga in health and
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nervous system. Med Hypotheses. 2006; 67:566– 406.
71.
Review
Keywords
Diabetes · Prediabetes · HbA1c · Yoga · Type 2 diabetes · Indian Diabetes Risk Score ·
Cognitive dysfunction
Abstract
Background: India is fast becoming the diabetic capital in the world according to a recent
report. Patients with diabetes are at increased risk of mortality due to diabetic complications,
which has enormous implications for the health budget. Objectives: The main objective of
this review is to provide an overview of the work carried out in the world, including modern
and traditional approaches for the prevention and management of diabetes and reducing the
Postgraduate Institute of Med. Education and Research
chances of onset of further complications via cost-effective lifestyle interventions and inte-
grative medicine. Material and Methods: We performed a literature search from various da-
tabases like PubMed, Scopus, Google scholar, etc., using the keywords diabetes, prediabetes,
MCI and prediabetes, diabetes and yoga, diabetes. Results: Upon reviewing the published
articles, it was noticed that one of the most neglected complications of diabetes, namely cog-
nitive dysfunction, which is characterized by a pattern of vascular dementia and Alzheimer
disease (AD), has been largely ignored, and there has been no large study investigating the
role of yoga intervention in diabetes and/or associated cognitive impairment. Conclusion:
The review article opens new paradigms for researchers to evaluate the connection between
diabetes and AD through a yoga-based national campaign on diabetes. This paves the way
towards the goal of integrative medicine. © 2017 The Author(s)
Published by S. Karger AG, Basel
Introduction
Diabetes mellitus (DM) is a metabolic disorder which affects and alters carbohydrate
metabolism leading to hyperglycemia. In the hyperglycemic condition, there is deficiency of
insulin production (type 1 diabetes, T1DM) or improper action of insulin (type 2 diabetes,
T2DM) from islets of Langerhans (β-cells) of the pancreas along with the altered counter
mechanism in response to insulin secretion. The risk for developing DM increases with age,
sedentary lifestyle, obesity-promoting environment, energy imbalance, and also with the
onset of obesity that may impact brain health during the progression of the disease; its onset
may convert a healthy (normal) person to the intermediate stage, i.e. prediabetes mellitus
(PreDM) with the propensity to develop DM. PreDM is one of the leading causes of the
increased prevalence of DM around the world. The PreDM condition is the reflection of
impaired glucose tolerance (IGT) measured as postprandial blood sugar (PPBS [140–199
mg/dL]). Another parameter, which also signifies PreDM, is impaired fasting glucose (IFG)
measured as fasting blood sugar (FBS [100 to 125 mg/dL]). PPBS, fasting blood glucose (FBG),
or both are considered as markers in the screening for PreDM in a healthy population [1].
There is a 70% transition rate of PreDM to DM, if not detected earlier [2]. PreDM is charac-
terized by insulin resistance (IR), impaired insulin secretion [3, 4], and low-grade inflam-
mation associated with progression of PreDM to T2DM [5], micro- and macrovascular compli-
cations [6], and poor cardiovascular outcomes [7]. Blood HbA1c level, ranging from 5.7 to
6.4% (according to the 2010 ADA suggestion), is another potent marker in testing for PreDM.
The prevalence of T2DM is increasing at an alarming rate and will affect 592 million indi-
viduals (according to the International Diabetes Federation) by the year 2035 globally [8].
The genetic factors that participate in the pathway for maintenance of glucose homeostasis
and insulin control play a pivotal role in the stimulation of increased risk of diabetes, and
some of them may be common to brain metabolism. Several genome-wide association studies
put forward some candidate genes like INSR, IRS1, CDKN2A, TCF7L2, and FTO [9, 10].
Treatment of DM includes insulin administration (type 1 or type 2) via various methods (like
use of syringe, insulin pen, external insulin pumps, injection port, injection aids, and the arti-
ficial pancreas). The enthusiasm for and utilization of complementary and alternative
medicine has recently increased in many nations around the globe. Therefore, this review
provides an insight of assessing the effectiveness of yoga in the community-based management
of DM via cost-effective lifestyle interventions. A supplement was published by Integrative
Medicine International highlighting the importance of yoga and its effect on naive healthy
volunteers and experienced yoga trainers [11, 12].
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The onset of a cognitive deficit manifests during 2 phases of the lifespan; first, early years
(5–7 years) which signify the period of development of the brain systems; and the second,
late years (>60 years), the most vulnerable period denoting neurodegeneration which char-
acterizes the process of aging. Across the world, cognitive dysfunction affects most of the
elderly population [13]. Cognitive dysfunction, thought to be a complication of diabetes,
makes it a risk factor for developing dementia and Alzheimer disease (AD). The cognitive
dysfunction results from decline in cognitive function of amygdala and hippocampus that are
affected as a result of neurodegeneration, as seen in the case of dementia and AD. Most of the
problems associated with increasing age are linked to the decline in cognitive abilities. HbA1c,
as the gold standard diagnostic method from ADA, is used to diagnose the prediabetes state
and is inversely related to cognitive function [14–17]. Cognitive functions are the outcomes
of different anatomical structures that are involved in various cognitive domains accessed by
various standard test batteries used for measuring intelligence, learning and memory, exec-
utive functioning, and psychomotor functioning [18–26]. Since glycemic control is neuropro-
tective, as found in a study in T2DM patients [27], alterations in insulin and glucose metab-
olism are critical in the progression of AD pathology (tau and amyloid-β [Aβ]) [28]. A post-
mortem change that contains large amounts of Aβ and NT in T2DM confirms the association
of diabetes with AD [23]. Other psychological domains that affect the cognitive action are
stress, anxiety, and depression [29]. These domains enhance the cognitive functioning when
they are in equilibrium, but when they are not in equilibrium, they accelerate the decline in
cognitive function. It is, therefore, attractive to examine the correlation between biochemical,
epigenetic, molecular, and neuropsychological markers that mediate or are associated with
the transition of PreDM to T2DM and the rate of change of clinical transition between “pre-
T2DM/T2DM with comorbidities” and “pre-T2DM/T2DM without comorbidities” by yoga
intervention.
Table 1. The diagnostic criteria for screening normal, prediabetic, and diabetic individuals
recommend lifestyle modifications along with metformin [31]. The organizations like IHS,
CDA, and ADS strongly recommend the use of certain oral antidiabetes drugs (OADs) as a
therapeutic approach (thiazolidinedione, alpha glucosidase inhibitor, etc.) and also advocate
the utility of lifestyle modification as a preventive approach for managing and reducing the
chances of progression of PreDM to DM [32]. In the context of several randomized clinical trial
studies, a well-established fact is that lifestyle modification plays an important role in delaying
the abnormal parameters (FBS/PPBS/HbA1c) in blood for screening and detection of DM.
Lifestyle modification is effective and devoid of side effects (vomiting, nausea, diarrhea,
gastritis, hypoglycemia, etc.) as shown by OADs. It is also proven to be effective in those on
various combinations of OADs (metformin, acarbose, voglibose, and troglitazone) [27, 33,
34]. There are several changes at the cellular level that form the main characteristics: impaired
insulin secretion and IR [3, 4], onset of low inflammation that represents the progression of
PreDM to T2DM [5], complications in the vasculature at the micro- and macrolevel [6], and
also a poor output of the cardiovascular system [7] in PreDM. The clinical diagnostic criteria
for differentiation between normal, PreDM, and DM individuals [35] based on parameters
like IGT, IFG, and HbA1c according to ADA recommendations are summarized in Table 1.
As the number of deaths from DM and associated complications increases, it may compel
WHO to declare DM as the 7th mortality factor when we enter into the year 2030 [36, 37]. The
main concerning noncommunicable disease of the world is DM. India is ranked as one of the
countries (China, USA, etc.) vying for the top spot as the diabetic capital. It contributes the
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majority of increased cases of morbidity and mortality, poor quality of life along with the
economic burden on the existing healthcare systems independently for management and
preventive approaches. The highly susceptible populations which show differences in the diag-
nostic criteria for DM are Mexican American [38], Pacific Islanders [39], South African Indians
[40], Egyptians [41], Malaysians [42], and Americans in the United States [43]. Asian Indian
phenotypes (abnormal clinical and biochemical disturbances seen in Indians) include IR,
greater abdominal adiposity (waist circumference, WC), low body mass index (BMI) and occur-
rence of T2DM onset at an earlier age compared with Caucasians [44, 45]. The Asian Indians
show IR (adolescence [46]) and hyperinsulinemia (at birth). A study on the South Asian popu-
lation shows an increased prevalence rate of diabetes [47], higher level of blood insulin [48],
more cases of IR [49], and early signs of decreased activity of pancreatic β-cells [45, 50, 51].
Genome-wide association studies have revealed several candidate genes (INSR, IRS1,
CDKN2A, TCF7L2 and FTO) [9, 10] that help in the maintenance of glucose homeostasis, and
the polymorphic forms of those genes play an important role in increasing the risk of diabetes.
Similarly, SLC16A8 is a transmembrane protein that can regulate the transportation of mono-
carboxylic acids like pyruvate, lactate, etc. A study in SLC16A8 knockout mice has shown
altered visual response due to changes in alpha waves and histology of the retinal layer.
Recently, Sharma et al. [46] have also demonstrated the increased serum levels of SLC16A8
AMD in comparison to control, suggesting the importance of this regulatory molecule for
cellular function and in maintenance of pH in the cell. Therefore, protein expression in
diabetes and AD (age-related disease) can bridge the genetic gap between 2 genetically and/
or phenotypically different diseases.
It is difficult to ascertain whether certain genotypes are resistant to yoga-based lifestyle
intervention. Such studies are impossible without establishment of Integrative Medicine
Centers in premier medical institutes.
Environmental/Epigenetic Contributors
There are several factors other than genes (epigenetic) which are directly under the
influence of the environment. The surrounding of an individual is known as its environment,
which includes habits (smoking, drinking, etc.), quality of nutrients, food intake timing
(disturbed routine due to heavy work load), quality of sleep, being more inclined to consume
fast food, lack of physical activity, age, increased blood pressure, abnormal changes in the
lipid profile, but also overweight and obesity (metabolic disturbances), i.e. these are the
major contributors to the increased risk of developing PreDM and progression to T2DM [52,
53]. Future studies should focus on the effect of yoga intervention on other factors.
Obesity
Obesity is an indicator of T2DM progression [54, 55] that results from the interaction of
genetic and environmental factors that show a particular type of metabolic characteristics,
physical inactivity, and intake of high-calorie diet [54]. A study shows the interconnection of
one of anthropometric variables, i.e. BMI, with the occurrence of T2DM in the population.
Individuals with a high BMI have a greater T2DM incidence in their early age as compared to
individuals with a low BMI who may develop the disease late in their life. Children with a
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greater BMI have higher chances of late onset of DM or metabolic syndrome than their coun-
terparts with a lower BMI [56]. There are several other studies which compared various
anthropometric variables, like WC or WHR, and BMI, and found WC/WHR a better option for
predicting diabetic risk in the population [57, 58].
Adaptation to Stress
Stress is considered as a stimulus that brings the physiological processes into disequi-
librium state due to the action of various agents of stress. Stress is also associated with
changes in the functioning of neuroendocrine glands which reads the signals and is converted
into signals, i.e. easily detected through pathophysiology of affected tissue or cells involved
in the disease [63]. Human body has a unique feature for maintaining the homeostasis and
coping with the stressful environment. During stress, the main hormone adrenalin comes into
play. The oversecretion of adrenalin is controlled by the hypothalamus. There are 2 systems
which take care of coping strategies in response to stress. One forming an axis that includes
the series of different interrelated organs (hypothalamus, pituitary, and adrenal glands)
called the hypothalamic-pituitary-adrenal (HPA) axis. The nervous system is another modality
that controls our body and other physiological activities through the action of nerve
conduction. The nervous system is divided into 3 parts, the first part is the central nervous
system (the brain and spinal cord), the second is the peripheral nervous system (cranial and
spinal nerves), and the third, autonomic nervous system (sympathetic and parasympathetic).
The sympathetic nervous system (SNS) is another stress coping modality that comes into play
when cells or tissues or individuals are in a stressful situation. Stress triggers a series of spon-
taneous events that lead to changes in physiological, behavioral, and psychological aspects
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Circadian Rhythms
There are several studies which advocate the doctrine of circadian rhythms as major
contributors of risk factors associated with diabetes [68] due to the altered CLOCK gene
which causes disturbed pattern of glucose tolerance and insulin sensitivity. The suprachias-
matic nucleus (generator of circadian rhythms) and melatonin (hormone) play a pivotal role
in the regulation of circadian rhythms. A study demonstrates the low level of circulating levels
of melatonin [69] and upregulated expression of melatonin membrane receptors [70]. There
is an association of the allelic variants of melatonin membrane receptor with the level of FBG
that shows an increased risk of T2DM. This shows the role of melatonin in glucose homeo-
stasis in blood [71–73]. Whether these are impacted by yoga intervention has not been inves-
tigated; however, the data from future studies may provide new clues about the impact of
sleeping patterns.
processing speed [21–26]. A study shows the role of glycemic control in preserving cognitive
performance in patients with T2DM. Another study shows an inverse relationship between
serum HbA1c and cognitive functioning (learning [14], executive functioning [15], working
memory [15, 16], and complex psychomotor performances [17, 80]). An MRI-based compar-
ative study showed alteration of the amygdala and hippocampal regions in T2DM patients as
compared with control subjects. These 2 areas play an important role in memory and behavior,
and were found to deteriorate in neurodegenerative disease (AD) [28]. The emerging yoga
intervention studies should probe the cognitive dysfunction and its presentation in diabetes.
The HIS, CDA, and ADS strongly recommend the use of certain OADs like thiazolidine-
dione and alpha glucosidase inhibitors. The use of OADs provides relief to an extent, but its
side effects may include gastrointestinal disturbance which includes vomiting, nausea,
diarrhea, gastritis, hypoglycemia, and accumulation of gas in the alimentary canal. The onset
of DM may be delayed by adopting the lifestyle modifications with or without the use of
various drugs in combination like metformin, acarbose, voglibose, and troglitazone [27, 33,
34]. Lifestyle interventions associated with increased physical activity followed by adapting
healthy eating habits (dietary advices) have proven to be effective in preventing diabetes [14,
15, 85]; however, they seem to be a failure due to the rising numbers of PreDM individuals,
which are contributing to the increase in the cases of T2DM. One of the most popular and
economic lifestyle intervention tools is yoga. The description of word yoga is found in Sanskrit.
In Sanskrit, Yuj means to unite one’s body breath and mind [80] to the universal power. Yoga
is an ancient practice that emphasizes balancing of various aspects (like physical, mental,
emotional, and spiritual) of an individual. Yoga focuses on the general well-being of an indi-
vidual by following the path of physical postures (asanas), breathing exercises (pranayamas),
and meditation (dhyana) [85]. Yoga therapy consists of a specialized set of asanas, pranayamas
along with meditation depending on different health problems. Certain sets of asana that have
proven to be beneficial for the abdominal area cause rejuvenation/ regeneration of the
pancreas, which promotes glucose metabolism along with its utilization through several
tissues like peripheral tissues, liver, and adipose tissue via enzymatic activity [86–88]. A case-
control study showed the effect of yoga in T2DM patients reducing the requirement of insulin
and also a significant decrease in various parameters (FBS, PPBS, HbA1c) [89]. Several studies
show an association of altered autonomic function with diabetes and obesity [25, 26]. Studies
also show improved cardiac autonomic functions of patients between the groups (yoga
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breathing group and standard therapeutic group) [90, 91]. Another randomized control trial
by McDermott et al. [25] demonstrated the effectiveness of yoga in reducing weight validated
by reduced WC, reduction in systolic and diastolic blood pressure, and reduced level of total
cholesterol in lipid profiling. There is also a significant decrease in the levels of anxiety,
depression, and stress perception in both groups (yoga and walking intervention) [92]. Yoga
plays a pivotal role in reducing the expression of the inflammatory marker C-reactive protein
and cytokines (interleukin-6 and lymphocyte-1B) [93, 94]. Another study has shown an
increased level of the anti-inflammatory marker adiponectin in yoga practitioners [95]. There
are several studies which emphasize the role of yoga in reducing the risk factors for T2DM
development through reduction in weight, and also promoting mental and holistic well-being,
i.e. required for happy and healthy living of an individual [92]. Many other studies favor yoga
as an effective tool for reduction of stress, facilitated by the regulation of SNS-HPA. Another
study has reported the usefulness of yoga in reducing cortisol level, glucose level (in blood),
level of rennin (in plasma) and also reduced level of catecholamines (norepinephrine and
epinephrine) in urine within 24 h [96].
The guidelines issued by the National Institute of Diabetes and Digestive and Kidney
Diseases (NIDDK) describe treatment of diabetes in different ways. The individuals who
suffer from diabetes will be required to take insulin through different methods like injecting
subdermally (with the help of a syringe, pen, injection aid, and injection port), external insulin
pumps, and the last method is artificial pancreas. Other organizations like HIS, CDA, ADS that
work for the eradication of diabetes, in their guidelines refer to the clinician for prescribing
OADs (thiazolidinedione, alpha glucosidase inhibitors, etc.). The onset of DM is delayed by
adopting lifestyle modifications alone or with the use of various combinations of metformin,
acarbose, voglibose, and troglitazone [10, 52, 53]. Another aspect of management is a
preventive aspect that concerns regular monitoring of cholesterol level and blood pressure,
blood glucose, etc. The report published by the WHO advocates the use and promotion of
healthy habits like healthy food (less fast food), not smoking, and regular physical activity to
maintain normal body weight, and also advises to screen early for diabetes-associated reti-
nopathy, neuropathy and kidney disease [97].
(IDPP) [104, 105], and Da Qing IGT and Diabetes Study (DQS) [106] from Finland, USA, India,
and China, respectively. Lifestyle modification seems to be the most effective way for
preventing and managing the rate of progression from PreDM to DM in high-risk individuals
[98]. This is why the Indian PM has advocated the yoga intervention in the lives of Indian
diabetics.
advocate the association of decreased blood glucose, HbA1c, and IR, and improved insulin
sensitivity [132, 136] along with improved values for oral glucose tolerance test through a
yoga intervention lasting 8–12 months. A study showed how yoga affects the physiological
and psychological aspects by assessing various anthropometric (weight, BMI, WHR) and
psychological parameters (mood, self-esteem, and QOL) [115] and found yoga to reduce the
anthropometric variables and improve the psychological variables. Yoga shows its benefits
for improving nerve conduction and cognitive functions in diabetic patients leading to
effective management of diabetic complications [137]. Yoga has been gaining in popularity in
recent years as an intervention with the potential of preventing the occurrence and progression
of metabolic deterioration and comorbidities. On the basis of the cited literature, the major
focus is on prevention for the reduction of healthcare costs that can be borne by an individual
for the treatment of the disease. According to the study conducted by ICMR, the prevalence
of diabetes and prediabetes is 11.1 and 13.2%, respectively, in Chandigarh. Yoga has the
potential for managing DM in an effective manner as proven by the cited literature so far, but
the greatest lacunae of the cited literature is that no one has attempted to investigate the
effect of yoga on the prevention and management of PreDM and its progression to further
diabetic complications (especially cognitive decline as a hallmark of neurodegenerative
disease) with cognitive changes.
The current review has highlighted the potential benefits of yoga-based lifestyle modi-
fication for the management of diabetes, which has to be explored further in future studies.
A systematic population-based multicenter study evaluating yoga-based lifestyle modifi-
cation would provide future directions. The need of the hour is a national campaign targeting
various regions of India and identifying the population at risk. Further, the risk factors such
as dietary habits, addictions, lifestyle, physical activity level, sleep quality and stress level
would need to be assessed. The anthropometric parameters, cognitive functions, and
biochemical indices such as fasting glucose, postprandial glucose levels, HbA1c, and lipid
profile would also provide valuable insight in more objective assessments. The campaign
would help in validating a yoga-based lifestyle program and provide policy makers with
directions.
Conclusions
It is expected that this systematic review will attract many researchers across the world,
especially in developing countries, to perform further studies on yoga-based lifestyle
management in diabetes. Multicenter studies will be useful in establishing centers of inte-
grative medicine as these will be cost effective.
Acknowledgment
Authors would like to acknowledge: Dr. Subhash Varma, Dean PGIMER; Sh. Vineet Joshi,
President, Joshi Foundation, Chandigarh; Sh. Ajit Balaji Joshi, Deputy Commissioner, Chan-
digarh; Dr. Anil Bhansali, Head of Endocrinology, PGIMER; and Dr. Roshan Lal Dahiya,
Department of Psychology, Panjab University, for their support and valuable suggestions.
Integr Med Int 2017;4:125–141 137
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Pal et al.: Can Yoga-Based Diabetes Management Studies Facilitate Integrative
Medicine in India? Current Status and Future Directions
Disclosure Statement
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Most of these previous studies have only looked at generalized How to Cite this Article: Bhavanani AB, et al. A Comparative Study of
the Differential Effects of Short Term Asana and Pranayama Training on
Yoga training consisting of different techniques and their Reaction Time. Ann Med Health Sci Res. 2017; 7: 80-83
80 © 2017 Annals of Medical and Health Sciences Research
Bhavanani AB, et al.: Asana and Pranayama on Reaction Time
Kasturba Gandhi Nursing College (KGNC) since 2012, initially dominant hand while responding to the click sound or red
as an optional extracurricular activity and later as a co-curricular light signals that were given only from their front to avoid any
activity. Based on positive changes experienced and expressed confounding effect of lateralized stimulus.
by students, [15] teachers and administrators, Yoga was officially
included as part of nursing curriculum in 2016. [16] This inclusion On two days prior to the actual testing all subjects were
was done through a specialized course of 90 hours namely familiarized with the procedure and equipment as RT is found
“Foundation in Yoga Therapy” having lectures and practical to be more consistent when subjects have had adequate practice.
training of 45 hours during 1st year BSc (N), followed by 30 [17]
Eight to ten trials were recorded for both auditory and visual
and 15 hours under Medical Surgical Nursing during 2nd and signals and average of the lowest three similar observations
3rd year respectively. The training for the first batch of students was taken as a single value as per established norms. [6,7,11,12,14]
commenced in August 2016 and 45 hours were completed over Yoga techniques utilized in the present study were based on
a period of 3 months via bi-weekly classes at CYTER. the Gitananda Yoga tradition [18-20] are given in Table 1. Group
A and Group B received training (5 sessions of 60 min each)
In order to scientifically validate effects of such training in exclusively in asana and pranayama respectively during the
young health professions students, we planned various studies week while control subjects (Group C) didn’t receive training
evaluating anthropometric, cardiovascular, musculoskeletal and but participated in routine activities at CYTER. Data was
neurological parameters. In this paper we are reporting the short recorded from subjects in all groups on 1st and 7th day of the
term effects of differential training in asana and pranayama on week-long study.
auditory (ART) and visual (VRT) reaction time.
Table 1: Asana and pranayama techniques performed in the
study.
Materials and Methods
Group B: Pranayamas
Group A: Asanas (postures done
The present study was conducted at the Centre for Yoga Therapy, (breathing techniques to
and held with awareness)
enhance vitality)
Education and Research (CYTER) of Sri Balaji Vidyapeeth in
Tala (palmyra), ardhakati chakra
Pondicherry, India. It was done between August and October (lateral stretch), trikona (triangle), Vyagraha (tiger), surya nadi
2016 as part of a larger study on the effects of yoga training in pashchimottana (posterior stretch), (sun channel), chandra nadi
nursing students for which ethical clearance had been obtained purvottana (anterior stretch), (moon channel), pranava
chatushpada (four footed), (AUM chanting), nadi
from Institutional Human Ethics Committee. baddhakona (bound angle/cobbler), shuddhi (alternate nostril),
vakra (twist), makara (crocodile), brahma mudra (gesture of
134 healthy young adults (99 F and 35 M) studying BSc Nursing bhujanga (cobra), ardha shalabha creation) and bhramari (bee)
at KGNC were recruited for the study and informed consent (half locust), eka and dwi pada pranayama. All were done in
uttana (single and double leg lifting), sitting posture with spine erect
obtained from them. 89 of them studying in 1st year were viparitakarani (inverted) and shava and well aligned.
randomly divided into two groups and 44 of them (age 18.48 (corpse) asana.
± 0.66 yrs and BMI 22.45 ± 5.19 Kg/m2) received one week
of training in asana while 45 (age 18.33 ± 0.72 yrs and BMI of Statistical Analysis
20.83 ± 4.52 Kg/m2) received parallel training in pranayama. 45
Study data obtained was analyzed using Graph Pad In Stat
control subjects (age 18.69 ± 0.73yrs and BMI 23.50 ± 6.23 Kg/
version 3.06 for Windows 95, (Graph Pad Software, San Diego
m2) were recruited from 2nd year batch that didn’t receive Yoga
California USA, www.graphpad.com). Nonparametric tests
training but were coming to CYTER for clinical postings.
were utilized for analysis as data failed normality testing by
Kolmogorov-Smirnov Test. Wilcoxon Matched pairs Signed
Anthropometric data was taken at the beginning of the training in
ranks Test was used for intra-group pre-post training comparison
the Yoga Hall of CYTER. Individual height was measured to the
while intergroup comparison was done by Kruskal-Wallis
nearest mm by a wall mounted stadiometer and weight measured
Test (Nonparametric ANOVA). Post hoc testing was done by
with a weighing scale (Krups scale). BMI was calculated by
Dunn’s Multiple Comparisons Test. P values of less than 0.05
Quetelet’s index that is weight (in kg)/(height in m2 ) .
were taken to be indicating statistically significant differences
ART and VRT were recorded in all subjects before and after the between data.
study period of one week. Seminar cum Lecture Hall of CYTER
Results
between 11am and 1 pm in a quiet environment with temperature
between 22°C and 25°C. The subjects were advised to come at The results are given in Table 2. At baseline ART and VRT
least two hours after breakfast with empty bowel and bladder. values were comparable for all three groups. ART decreased
from a median 204 to 189.50 after asana and from 201 to 179
RT apparatus having built in 4 digit chronoscope with display after pranayama.
accuracy of 1 ms manufactured by Anand Agencies, Pune was
used for the present study. Auditory click sound stimulus was In both cases the changes were statistically significant (p<
used to evaluate simple ART while red light stimulus was used 0.001). On the contrary ART significantly increased (p<0.05)
for simple VRT. Each subject was evaluated separately and from a median of 206 to 209 in control group. In case of VRT,
instructed to release the response key as soon as respective there was a decrease from a median of 206 to 198.5 in asana
stimulus was perceived by them. The subjects used their group (p<0.01) and from 204 to 187 in pranayama group
Annals of Medical and Health Sciences Research | November 2017 | Vol 7 | Special Issue 3 | 81
Bhavanani AB, et al.: Asana and Pranayama on Reaction Time
(p<0.001). Changes in control group were not significant. there was no significant difference between groups on ANOVA
Intergroup comparisons of post values showed highly significant testing. The major difference between that study and the present
(p<0.0001) differences between groups for both ART and VRT. one is that all subjects in that study were undergoing regular
and intensive police training. As exercise is known to influence
Table 2: Comparison of auditory (ART) and visual (VRT) reaction RT, this may be considered a confounding factor that may have
time in normal, healthy volunteers before and after one week diluted/enhanced the actual effect of yoga on RT itself.
exclusive training in asana, pranayama or control period.
Asana Pranayama Control
Parameter
(n=44) (n=45) (n=45)
P value The other study by Biswas compared asana, pranayama and raja
204 201 206 yoga meditation and reported significant changes in pranayama
Pre 0.9994
(160,260) (158,345) (158,271) and meditation groups for both ART and VRT. [10] ART changes
189.50 179
209 were only significant in the pranayama group while they were
Post (158,237) *** (148,216) *** <0.0001
ART (165,261) * not in the asana and meditation groups. This is similar to the
♦♦♦ ●●● Ψ
-8.24 -10.87 1.59
results of our present study where changes are more significant
Δ% (-24.90, 26.88) (-42.03, 15.70) (-16.87, <0.0001 in pranayama than asana. Biswas had suggested that the
♦♦♦ ●●● 27.14) relaxation response evoked by yoga practice, potentiated the
206 204 201 anterior cingulate, hippocampal formation and amygdale; the
Pre 0.6440
(176,269) (173,299) (161,384)
brain areas related to emotions, motivation and memory. The
187
Post
198.50
(152,279) *** ●●●
200
<0.0001 major limitation of the study by Biswas was that intergroup
VRT (163,255) ** (174,406)
ΨΨ comparisons by ANOVA were not done and merely paired t
-4.66 -10.10 0.00 tests done for intra group comparison. The present study has
Δ% (-22.78, 12.20) (-35.12, 31.60) (-14.84, <0.0001 gone further and done intergroup comparison thus providing
♦ ●●● 25.12)
evidence that though both asana and pranayama shorten RT,
Values are given as median (range).
*p<0.05, ** p<0.01,***p<0.001 by Wilcoxon Matched‑pairs Signed‑ranks pranayama is more effective than asana.
Test for intra-group pre-post comparison.
Actual p values are given for intergroup comparison by Kruskal-Wallis The findings of the present study evidence that shortening
Test (Nonparametric ANOVA) in the last column.
♦ p<0.05 and ♦♦♦p<0.001 for asana vs. control by Dunn’s Multiple
of RT occurs both after training exclusively in asana or
Comparisons Test. pranayama for a short period of one week. The differences
●●●p<0.001 for pranayama vs. control by Dunn’s Multiple Comparisons between both groups were however not too apparent through
Test.
pranayama seems to have an edge over asana. Such greater
Ψ p<0.05 and ΨΨ p<0.01 for pranayama vs. asana by Dunn’s Multiple
Comparisons Test. improvements in pranayama groups may be attributed to a
few factors. All the subjects were novices to yoga and hence
Post hoc analysis by Dunn’s multiple comparisons test showed
the asana practice may have been more externalized with them
changes to be significantly more significant in asana and
focusing on the positioning of the limbs and movements rather
pranayama versus control and such changes were significantly
than internally. Such internalization is more prevalent amongst
more in pranayama group when compared to asana group.
the experienced practitioners who express that asana practice
Discussion becomes contemplative and meditative. However in the case
of pranayama training, the internalization is possibly easier for
The practice of yoga has been reported to enhance an individuals’ the novice as most practices are done with eyes closed and in a
ability to react faster and more efficiently to stimuli and sitting position. Hence the internalization through pranayama,
numerous studies have evidenced enhanced central processing may be favouring better central processing through an enhanced
and sensory-motor functioning effected by such training. [2,5-7, ability to ignore extraneous stimuli and detach one’s self from
14, 21,22]
The present study was planned to evaluate any potential sensory distractions in the environment. [23] Pranayama has been
differential effects between short term (one week) exclusive shown to enhance RT and this has varied between fast and slow
training in either asana or pranayama as such work has only pranayama as well as those done through right or left uninostril.
been done in two earlier studies. [7,13,14,22]
In the present study, the pranayama training was given
based on a balanced set of practices that included both the right
The earlier study by Trakroo et al. was done in police trainees and left uninostril breathing as well as slow and fast pranayama.
and for a duration of 6 months with RT as one of many
parameters. [9] It reported a post-training decrease in RT in all Sharma et al. have suggested that pranayama enhances the
the yoga groups that was significant for VRT in asan group, participants’ ability to concentrate and that the resultant changes
ART in pranayama group, and VRT as well as ART in the asan- in mental processing (e.g., focused attention and reduced stress)
pranayama group. They attributed the faster reactivity following are then rapidly expressed in the body via the autonomic and
yoga training to an “intermediate level of arousal brought neuro endocrine systems. [13] It has been further suggested
about by a conscious synchronization of dynamic muscular that such changes brought about by consious regulation of
movements with slow, regular, and deep breathing”. They had the respiration, may improve bidirectional communication
also recommended that RT be used as a simple, quantitative, between the cerebral cortex (the seat of conscious activity)
objective, and non-invasive method for monitoring beneficial and the limbic/autonomic/neuro-endocrine systems (the seat of
effects of yoga training. However, unlike our present study unconscious/automatic activity. [24] Telles et al. have postulated
Annals of Medical and Health Sciences Research | November 2017 | Vol 7 | Special Issue 3 | 82
Bhavanani AB, et al.: Asana and Pranayama on Reaction Time
that yogic consciously regulated breathing brings about a and wellness score of peri and post-menopausal diabetic patients. In-
generalized alteration in information processing at thalamo- ternational Journal of Yoga 2012; 5: 10-15.
cortical level through modifications in neural mechanisms that 9. Trakroo M, Bhavanani AB, Pal GK, Udupa K, Krishnamurthy N.
regulate respiratory system activity. [21] A comparative study of the effects of asan, pranayama and asan-
pranayama training on neurological and neuromuscular functions of
Pondicherry police trainees. International Journal of Yoga 2013; 6:
Conclusion 96-103.
The present study provides evidence that even a short term, 10. Biswas DA. Effects of short term yoga training on pulmonary & reac-
one week training in asana and pranayama can shorten RT in tion time in students of rural medical institution. JIMSA 2010; 23:
71-72
novices and that this is more pronounced in case of pranayama
training. These changes may be attributed to enhanced central 11. Bhavanani AB, Madanmohan, Udupa K. Acute effect of Mukh Bhas-
trika bellows breathing) on reaction time. Indian J Physiol Pharmacol
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(with eyes closed), this may have more pronounced effects time in mentally challenged adolescents. Indian J Physiol Pharmacol
than asana where awareness is more externalized in novices. 2012; 56: 174-180.
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Conflict of Interest programme in nursing students. Int Res J Pharm App Sci 2013; 3:
17-23
All authors disclose that there was no conflict of interest.
16. Bhavanani AB. Integrating yoga in health professional education: The
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DOI: http://dx.doi.org/10.18203/2349-3933.ijam20180955
Original Research Article
1
Resident, 2Associate Professor, Department of Medicine, Department of General Medicine, Mahatma Gandhi Medical
College and Research Institute, Sri Balaji Vidyapeeth University, Puducherry, India
3
Director of CYTER, Mahatma Gandhi Medical College and Research Institute, Sri Balaji Vidyapeeth University,
Pondicherry, India
4
Department of Nephrology, Mahatma Gandhi Medical College and Research Institute, Sri Balaji Vidyapeeth
University, Pondicherry, India
5
Assistant Professor, Department of General Medicine, Mahatma Gandhi Medical College and Research Institute, Sri
Balaji Vidyapeeth University, Puducherry, India
*Correspondence:
Dr. Siva R. Green,
E-mail: srgreen@mgmcri.ac.in
Copyright: © the author(s), publisher and licensee Medip Academy. This is an open-access article distributed under
the terms of the Creative Commons Attribution Non-Commercial License, which permits unrestricted non-commercial
use, distribution, and reproduction in any medium, provided the original work is properly cited.
ABSTRACT
Background: Lipid abnormalities are common among patients with chronic kidney disease (CKD) and it tends to
persist/worsen even after initiating treatment. The cardiovascular mortality and morbidity remains significantly high
in this population. The present study was carried out to assess the effect of yoga therapy on fasting lipid profile in
CKD patients.
Methods: It was an interventional case control study on CKD patients with and without yoga in a tertiary care
hospital. About 60 CKD patients aged >18 years were enrolled for the study and were divided into 2 groups of 30
each. Subjects in Group 1 who underwent yoga therapy. Group 2 subjects did not do yoga and they served as controls.
Serum lipid profile, RFT and BP were estimated for all patients. Chi-square test, Paired and unpaired t test, mean and
delta change were used for comparison. A p-value of <0.05 was considered statistically significant.
Results: Out of 60 patients, males were predominant. There was significant reduction in Triglycerides, LDL and
VLDL in the yoga group. Total cholesterol also reduced but was not statistically significant. HDL also increased but
insignificant statistically.
Conclusions: Yoga therapy can be a new added adjuvant and cost effective to the standard lipid lowering agent to
reduce the lipid levels in CKD patients.
stage renal disease (ESRD) as CVD onset is much before cholesterol parameters which was above or below the
the onset of ESRD.1 normal range in our laboratory was considered
dyslipidemic. Serum urea was measured by GLDH
Dyslipidemia is defined as a disorder of lipoprotein method in Hitachi 902 auto-analyzer in the Biochemistry
metabolism, including lipoprotein overproduction or laboratory, MGMCRI.
deficiency. Dyslipidemia is commonly associated with
CKD. Among all the lipid parameters it is the triglyceride Serum creatinine was estimated by JAFFE KINETIC
level (TGL) that remains elevated in CKD individuals.2,3 method in Hitachi 902 auto-analyzer in our hospital.
The serum level of triglyceride rich proteins shows high Patients with CKD had raised renal parameters.
values in ESRD patients as stated in few studies.4,5 Creatinine clearance was calculated by Cockcroft-Gault
Dyslipidemia itself presents with serious complications Equation and staging was done accordingly for all
like CVD or CVA. So, lipid levels should be lowered patients.
either by drugs or by lifestyle modification.
Yoga therapy module for CKD patients in group 1 was
Yoga is an ancient art of harmonizing system of as follows
development for the body, mind and spirit. Continued
yoga practice leads to a sense of peace and well-being • Individual counselling with life style modifications
with feeling of being at one with their environment. Yoga • Warming up practices (Jathis)
is one of the ancient traditional science having yogic • Breath body coordination techniques (kriyas)
physical postures (asanas), yogic breathing practices • Energizing breathing techniques (pranayama)
(pranayama), meditations and relaxation techniques. • Mental focusing and contemplation (dharana-
According to multiple scientific studies, yoga has shown dhyana)
to reduce the blood pressure, heart rate, respiratory rate, • Relaxation (shaithilya karana)
oxidative stress, psychological stress and inflammatory
conditions.6-8 Ten to 12 supervised sessions over 3 months with home
practice diary and telephonic follow up was done for each
Yoga has shown to reduce lipid levels in diabetics and patients to ensure more than 60% compliance. Data was
obese individuals.9,10 Not many studies has been collected and tabulated accordingly. Comparison of
conducted to observe the effect of yoga on dyslipidemia fasting lipid profile was done between group 1 and group
in CKD. Hence this study was conducted. 2 after a follow-up of 3 months. Author also compared
the initial and final BP for each subject.
METHODS
Statistical method
The study was conducted in MGMCRI, Pondicherry from
November 2015 to May 2017. 60 patients who had raised Statistical analysis was carried out using SPSS version
renal parameters and confirmed by Ultrasonography 19.0 (IBM SPSS, US) software with Regression Modules
KUB to be having shrunken kidneys (less than 8.5 cm installed.
bilaterally) were taken for study. Patients with previous
history of CVD or renal transplant and pregnant ladies Descriptive analyses were reported as mean and standard
were excluded from the study. Study population was deviation of continuous variables. Independent sample t
divided into 2 groups of 30 each. Group 1 included CKD test was used to compare the age, BMI, pulse rate, BP
patients who practiced yoga exercises. Group 2 patients (systolic and diastolic), RFT (Urea and Creatinine) and
did not practice yoga. A questionnaire designed for the FLP.
study was fulfilled by each candidate. BMI was
calculated. BMI of 18-24.9kg/m2 was considered normal. The end line results for dyslipidemia in both the groups
BMI less than 18kg/m2 was considered malnourished. was compared by Chi square test. Staging of CKD was
BMI more than 25kg/m2 was considered overweight. done for all 60 patients and p value was calculated based
History of smoking, physical activity, diet and alcohol on Chi square test. The difference in Initial and end point
consumption was taken. Personal and family medical values in FLP, RFT and BP was calculated by Delta
history of obesity, hypertension, diabetes mellitus and change. Delta change was calculated by the difference in
renal disease was recorded. Blood pressure of each the end line and base line values divided by the initial
patient was recorded by Sphygmomanometer. Fasting baseline value.
lipid profile, serum urea, serum creatinine was taken for
all patients. Fasting lipid profile was measured in RESULTS
MGMCRI Biochemistry laboratory. Total cholesterol was
measured by CHOD-PAP method. Serum triglyceride Demographic data
level was measured by GPO method. HDL Cholesterol
was measured by DIRECT method. Hitachi 902 auto-
All 60 patients had a complete evaluation for co-
analyzer was used for estimation of Fasting Lipid profile.
morbidities and complications. All data were collected
Any patient having abnormal triglycerides or any of the
and tabulated.
Each group had 8 females (26.7%) and 22 males (73.3%) calculated. The mean BMI for patients in group 1 was
each (Table 1). The mean age in group 1 was 55.1±11.6 22.7±3kg/m2. And in group 2 the mean BMI was
years and 55.6±11.2 years in group 2. The height and 23.3±2.5kg/m2 (Table 1).
weight were calculated for each subject and BMI was
Among the group 1, the average baseline pulse rate of were diabetics compared to 22(73.3%) in group 2. In
78.9±8.4 bpm compared to group 2 which was 80.2±9.1 group 1, 21 (70%) were known hypertensive whereas in
bpm. The initial mean SBP between group 1 and group 2 group 2, 23 (76.6%) were known hypertensive. Ten
were 164.9±14.1mm of Hg and 159.9±14.2 mm of Hg patients (33.3%) were known dyslipidemic in group 1
respectively (p value 0.17). The mean DBP between whereas 9 (30%) were dyslipidemic in group 2 (Table 1).
group 1 and group 2 were 97.6±10.1 mm of Hg and In group 1 there were 2 (6.7%) patients in stage I,
94.5±10.5 mm of Hg respectively (p value 0.25) (Table 1(3.3%) in Stage II, 5 (16.7%) in Stage III, 9(30%) in
1). In group 1, 6 were smokers (20%) and 14 were stage IV and 13 (43.3%) in Stage V. In the second group
alcohol consumer (46.7%). In group 2 there were 8 there were 1 (3.3%) patients in stage I, 1(3.3%) in Stage
smokers (26.7%) and 14 consumed alcohol (46.7%) II, 5 (16.7%) in Stage III, 11(36.7%) in stage IV and 12
(Table 1). Among the patients 20 (66.7%) in group 1 (40%) in Stage V (Table 2).
Table 3: Comparison between intergroup baseline and end line FLP, BP and RFT.
The baseline and end line FLP and RFT was compared al, showed very high prevalence of dyslipidaemia in
between the two groups. Delta change was calculated CKD patients (84.9%).14 A study done by Lokesh et al, in
between the two initial and end point results after 3 a tertiary care hospital in South India on ESRD patients
months. There was a reduction in mean Total cholesterol showed very less evidence of dyslipidaemia which is
by 2.7±20mg/dl in group 1 and an increase in similar to my study.13 This lower level of dyslipidaemia
12.5±10mg/dl during the same period in group 2 compared to foreign studies may be attributed to racial
(p=0.001). Mean reduction in Triglycerides in group 1 variation, geographical variation, and increased frequency
was 9.5±23 mg/dl where as it increased in group 2 by of infections malnutrition among the Indian population.
9.9±20mg/dl (p value 0.001). Mean HDL increased by
0.73+/-0.43mg/dl and 0.73±0.28mg/dl in group 1 and 2 The prevalence of CKD stages 3 to 5 in this study was
respectively (p=0.99). Mean LDL reduction in group 1 more than that reported from other developed countries.
was 0.7±4.3mg/dl whereas in group 2 there was an There might be few probable reasons for this
increase in mean LDL by 10.1±8.4 mg/dl (p value 0.004). discrepancy. First, the risk factors of CKD including
Mean VLDL in group 1 showed reduction by diabetes and hypertension in our population were more
2.2±4.6mg/dl and in group 2 there was an increase by than in other countries. Furthermore it is possible that
1.6±4.4mg/dl (p value 0.002). Mean Serum urea in group definition of CKD based on calculation using MDRD
1 increased by 7.3±4.6mg/dl and in group 2 there was an formula is not reliable in Asian populations because this
increase by 7.1±4.5mg/dl (p= 0.94). Mean serum formula has not been validated in these populations.11
creatinine in group 1 increased by 0.4±0.4mg/dl whereas This may have lead to the prevalence of CKD being
in group 2 there was an increase by 0.6±0.5mg/dl (p= overestimated in our study.
0.15). The serum HDL, urea and creatinine were almost
similar (Table 3). Hypertension can be a cause as well as a complication of
CKD. In our study there were 44 patients (73.3%) who
DISCUSSION were known hypertensive. The mean systolic BP in group
1 was 164.9±14.1 mm of Hg and mean diastolic BP was
60 patients with chronic kidney disease were taken up for 97.6±10.1 mm of Hg. In group 2, mean SBP was 159.9
the study. Present study population had more male +/- 14.2 mm of Hg and mean DBP was 94.5±10.5 mm of
population compared to females with males forming 44 Hg. In a study done by Lokesh et al the mean systolic BP
out of the 60 study subjects (73.3%). Studies by was 156.25±22.152 mm of Hg and Diastolic BP was
Hosseinpanah F et al, and Chung CM et al. showed lower 93.75±13.90 mm of Hg.13 The values in both the studies
male population in the study with 41.9% and 44.1% male were similar. Another study done by Rajendra Kumar
preponderance respectively.11,12 Another study done on Pandey on CKD patients showed initial systolic BP of
ESRD patients in Pondicherry by Lokesh et al. revealed 147.80±17.47 mm of Hg and diastolic BP of 90.56±10.98
high male prevalence with 33 males out of 40 (82.5%) mm of Hg which was lower than our study population.15
which was similar to our study.13 This may be attributed
to the fact that male patients seek more medical attention In our study 20 (66.7%) patients in group 1 and 22
compared to women in India. (73.3%) in group 2 were diabetics. In a study done by
Lokesh etal. on dialysis patients,36 out of 40(90%) were
In our study population the mean BMI for patients were diabetics which was more than our study.13
22.7±3kg/m2 and 23.3±2.5kg/m2 in both group 1 and
group 2 respectively. In a similar study done by Lorenzo In Group 1, serum total cholesterol level decreased by
Gordon etal., the mean BMI of the patients in the control 2.7±20mg/dl and increased by 12.5±10mg/dl in group 2
group was 25.74±0.50kg/m2 while that of the Yoga (p=0.001). Serum triglyceride level reduced in group 1 by
exercise group was 25.550±2.2kg/m2 which was more 9.5+/-23 mg/dl and increased by 9.9±20 mg/dl in group 2
than our study population.14 Study done by Lokesh etal. (p=0.001). There was increase in the HDL levels by
on hemodialysis patients in a tertiary care hospital in 0.73±0.43mg/dl 0.73±0.28mg/dl in group 1 and 2
South India showed BMI of 20.76±4.249kg/m2.13 This respectively (p=0.99).
low BMI in Indian population can be explained on the
low socioeconomic status &malnourishment in the Indian The serum LDL level reduced by 0.7±4.3mg/dl in group
populations. 1 and in group 2 it increased by 10.1±8.4mg/dl
(p=0.004). The VLDL level dropped by 2.2±4.6mg/dl in
Low BMI in Indian population can be because of group 1 and increased by 1.6±4.4mg/dl in group 2
nutritional deficiency. (p=0.002). Findings were similar to a study done by
Gordon et al.14
There were 10(33.3%) patients with dyslipidaemia in
group 1 and 9(30%) patients with dyslipidaemia in group Limitation: Many patients were already on lipid lowering
2. The overall prevalence of dyslipidaemia in our study drugs so the solo lipid lowering effect of yoga could not
was 19 (31.7%) out of 60 which is low compared to be calculated. As the LDL level of all patients were found
studies done by Hosseinpanah F et al, where the evidence to be normal or low in our study, the factors effecting the
of dyslipidaemia was 44%.11 Study done by Gordon L et lowering of LDL cholesterols could not be assessed.
RESEARCH ARTICLE
Effects of overnight sleep deprivation on autonomic function and perceived
stress in young health professionals and their reversal through yogic
relaxation (Shavasana)
Raghul S1, Vasanthan S2, Ananda Balayogi Bhavanani3, Jaiganesh K2, Madanmohan T2
1
II MBBS Student, Mahatma Gandhi Medical College and Research Institute, Puducherry, India, 2Department of Physiology, Mahatma
Gandhi Medical College and Research Institute, Sri Balaji Vidyapeeth, Puducherry, India, 3Center for Yoga Therapy Education and Research,
Sri Balaji Vidyapeeth, Puducherry, India
Correspondence to: Vasanthan S, E-mail: svasanthphysio@gmail.com
ABSTRACT
Background: Extensive research has been done to demystify the effects of sleep deprivation on cognitive functions, memory,
and reasoning ability. However, there is a lacuna in regard to the effects on autonomic function and perceived stress as well as
its modulation through yogic relaxation. Healthcare professionals often work at night, and the effect of acute overnight sleep
deprivation on their performance is crucial. Aims and Objectives: The present study was undertaken to study the effects
of overnight sleep deprivation on autonomic function and perceived stress in health-care professionals and to determine its
modulation through yogic relaxation (Shavasana). Materials and Methods: A total of 35 healthcare professionals, aged between
20 and 25 years, were recruited from emergency services wing (casualty) of MGMC and RI, Puducherry, and taught yogic
relaxation. Heart rate (HR), blood pressure (BP), and HR variability (HRV) were recorded and Cohen’s perceived stress scale
(PSS) administered before the commencement of day duty. Parameters were again recorded after overnight sleep deprivation
due to night shift work and then after they practiced yogic relaxation (Shavasana). As data passed normality testing, Student’s
paired t-test was used to compare the changes after sleep deprivation and then after yogic relaxation. Results: Overnight sleep
deprivation resulted in statistically significant (P < 0.05) increases in systolic BP (SBP), low frequency (LF), LF/high frequency
(HF), diastolic BP (DBP), PSS, and mean HR. This was coupled with significant decreases in mean RR, SDNN, pNN50, HF,
and RMSSD. Following yogic relaxation, these changes were reversed, and significant decreases were witnessed in LF, LF/
HF, SBP, mean HR, DBP, and PSS with significant increases in mean RR, pNN50, HF, RMSSD, and SDNN. Conclusion: The
findings of our study reiterate the negative effects of sleep deprivation on cardiac autonomic status. Such deleterious effects
may be partially reversed by practicing yogic relaxation (Shavasana). Such conscious relaxation may be able to help correct
imbalance of autonomic nervous system by enhancing parasympathetic tone and reducing sympathetic overactivity.
KEY WORDS: Overnight Sleep Deprivation; Heart Rate Variability; Perceived Stress Scale; Yogic Relaxation; Shavasana
National Journal of Physiology, Pharmacy and Pharmacology Online 2018. © 2018 Vasanthan S, et al. This is an Open Access article distributed under the terms of the Creative Commons
Attribution 4.0 International License (http://creative commons.org/licenses/by/4.0/), allowing third parties to copy and redistribute the material in any medium or format and to remix,
transform, and build upon the material for any purpose, even commercially, provided the original work is properly cited and states its license.
1 National Journal of Physiology, Pharmacy and Pharmacology 2018 | Vol 8 | Issue 9 (Online First)
Raghul et al. Sleep deprivation on autonomic function and perceived stress and reversal by Shavasana
deprivation on performance is crucial. Increased blood b. HR and resting BP (systolic BP (SBP) and diastolic
pressure (BP), heart rate (HR), and urine catecholamine DBP), and
levels have been associated with acute sleep deprivation, and c. Perceived stress scale (PSS).
it has been linked to potentially serious changes to emotion, 3. To compare the differential effect of overnight sleep
mood states, and their regulation.[2-4] It has been reported deprivation and normal sleep on the above-mentioned
that sleep deprivation increased subjective stress, anxiety, parameters.
and anger ratings with elevated negative mood by lowering 4. To study the effect of Shavasana on overnight sleep-
the psychological threshold for the perception of stress.[5] It deprived subjects.
is also well known that sleep deprivation may increase the
incidence of cardiovascular events, with a high incidence
of sudden death, myocardial infarction, and stroke in the MATERIALS AND METHODS
early morning attributed to sympathetic overstimulation.[6-9]
Although extensive research has been done to demystify Before commencement of the study, the Institute Research
the effect of sleep deprivation on cognitive functions, Committee (IRC) and IHEC approval were obtained. A total
memory, and reasoning ability, there is a lacuna in its effects number of 35 healthcare professionals in the age group between
on autonomic function and perceived stress as well as the 20 and 25 years were recruited from casualty and ICU unit
modulation of such responses to yoga. of Mahatma Gandhi Medical College and Research Institute,
Puducherry. All parameters were recorded in the Research
Yoga is the best lifestyle ever designed and is increasing in Laboratory of the Department of Physiology, MGMCRI.
popularity worldwide with a recent report suggesting that Subjects were explained about the method of recording
15 million Americans have practiced yoga at least once in and were familiarized with the laboratory environment.
their lifetime.[10] Yoga facilitates psychosomatic relaxation, Recordings were obtained between 8 and 10 am without any
and earlier studies have shown that Shavasana and Savitri stimulants in pre-recording period. The laboratory temperature
pranayama in trained subjects cause a significant decrease was maintained at a comfortable level with subdued lighting.
in oxygen consumption, HR, and diastolic BP (DBP) while
Shavasana alone has been shown to be effective in the Basal recordings were done before the commencement of
treatment of hypertension.[11-13] It is also known that sleep day duty. In the same subjects, all parameters were again
duration in long-term experienced meditators is lower than recorded after overnight sleep deprivation due to night shift
in non-meditators and general population norms, with no work. Yogic relaxation (Shavasana) was performed by the
apparent decrements in vigilance.[3] subjects on the day after overnight duty and parameters
recorded post-relaxation phase.
HR variability (HRV) is non-invasive and well-established
physiological parameter used to assess sympathovagal Technique of Yogic Relaxation (Shavasana)[12]
balance, an index of cardiac autonomic function.[14] Increase
in HRV is associated with decreased sympathetic and The subjects were asked to lie down in a calm and quiet room in
increased vagal tone influence on the sinoatrial SA node of the supine position with the hands and legs fully extended. The
heart while decreased HRV and sympathovagal balance have feet were kept side by side with the toes directed outwards. The
been reported to be associated with cardiovascular morbidity arms were kept close to the body at an angle of approximately 15
and mortalities.[15,16] with the trunk, keeping the forearms in mid prone position and
fingers relaxed. The eyes were closed lightly, and the subjects
Yogic relaxation (Shavasana) is known to induce were asked to perform slow rhythmic breathing. They were
psychosomatic relaxation and enhance one’s ability to instructed to keep their attention to the sensation of breathing
combat stress.[11,12] However, to the best of our knowledge, no at the nostrils only. The devitalization of group of muscles was
study has been done to determine the effectiveness of yogic carried out in the following order: First, the lower limbs, then the
relaxation (Shavasana) of short duration on physiological upper limbs, neck, face, and finally, the trunk. During this, the
functions, especially on mitigating the effect of overnight subjects were suggested to feel that a particular group of muscle
sleep deprivation. is completely relaxed and has become non-impressional to both
the afferent and efferent stimuli. The subjects were asked to
With the above background in mind, the present study was retain this posture for about 30 min, after which the revitalization
designed with the following aims and objectives: is done in the same order in which the muscles were devitalized.
Then, they were asked to sit up for a minute before standing.
1. To study the effect of overnight sleep deprivation on
autonomic function test and perceived stress in young
Recording of HRV
healthy volunteers.
2. To provide evidence for the same through: Subjects were asked to relax in a supine position on the
a. HRV measures (time and frequency domain), couch and allowed to relax for 10 min. Lead II ECG and
2018 | Vol 8 | Issue 9 (Online First) National Journal of Physiology, Pharmacy and Pharmacology 2
Raghul et al. Sleep deprivation on autonomic function and perceived stress and reversal by Shavasana
Recording of BP
Table 2: Comparison of BP, PSS, and HRV
After 15 min of rest in supine, SBP and DBP were obtained parameters before and after performance of yogic
from the subjects using sphygmomanometer. The average of relaxation (Shavasana) after post night duty in 35 young
three trials with 5 min interval was taken for calculation. healthcare professionals
Parameters Before yogic relaxation After yogic
Cohen’s PSS Questionnaire (post night duty) relaxation
(post night duty)
It is most widely used psychological questionnaire for
SBP (mmHg) 116.16±7.48 112.83±8.16**
subjects’ perception of stress. A 10-item Cohen’s PSS
DBP (mmHg) 79.38±7.36 74.55±7.24***
questionnaire was used to score feeling and thoughts during
PSS 20.36±3.76 17.44±3.50***
last month in this study. All the questions were explained
to the subjects and requested to answer. PSS scores were Mean HR 76.13±4.65 72.67±3.56**
obtained by reversing responses (e.g., 0 = 4, 1 = 3, 2 = 2, 3 Mean RR 841.91±106.3 862.02±90.22*
= 1, and 4 = 0) to the four positively stated items (items 4, SDNN 49.47±9.46 59.63±10.04 ***
5, 7, and 8) and then summing across all scale items. A short RMSSD 45.32±13.66 52.98±10.4 **
4-item scale is made from questions 2, 4, 5, and 10 of the PSS pNN50 21.20±4.57 25.97±7.01 *
10-item scale. LF (ms2) 522.62±44.15 489.78±49.43 *
HF (ms2) 165.94±60.28 202.16±54.14 *
Statistical Analysis
LF/HF 3.14±0.32 2.78±0.45 *
After obtaining the study data, it was statistically analyzed Values are given as mean±SD. *P<0.05, **P<0.0,1 ***P<0.001
by students paired t‑test comparing parameters before and after
using SPSS version 16.0. All data passed normality testing
yogic relaxation done following night duty. SD: Standard deviation,
by Kolmogorov–Smirnov Test, and then, Students paired BP: Blood pressure, PSS: Perceived stress scale, HRV: Heart rate
t-test was used to compare the differences in the subjects variability, SBP: Systolic blood pressure, DBP: Diastolic blood
before and after the relaxation. pressure, LF: Low frequency, HF: High frequency
3 National Journal of Physiology, Pharmacy and Pharmacology 2018 | Vol 8 | Issue 9 (Online First)
Raghul et al. Sleep deprivation on autonomic function and perceived stress and reversal by Shavasana
significant decreases in mean RR, SDNN, pNN50, and HF Benson.[19] This is further evidenced through increases in
(P < 0.05) and RMSSD (P < 0.01). Comparison of BP, PSS, time domain parameters with decreases in frequency domain
and HRV taken before and post Shavasana after the night duty parameters (except HF) of HRV. This study correlates with
revealed significant decreases in LF and LF/HF (P < 0.05); the findings of Vasanthan et al, who reported that yogic
SBP and mean HR (P < 0.01); and DBP and PSS (P < 0.001) practices decrease BP indices and increase HRV except
with significant increases in mean RR, pNN50, and HF LF shows enhancement of parasympathetic activity on the
(P < 0.05); RMSSD (P < 0.01); and SDNN (P < 0.001). heart.[20,21]
2018 | Vol 8 | Issue 9 (Online First) National Journal of Physiology, Pharmacy and Pharmacology 4
Raghul et al. Sleep deprivation on autonomic function and perceived stress and reversal by Shavasana
This finding has a great potential in those who are working Cardiol 1987;60:801-6.
night shifts on a regular basis as increased allostatic load in 8. Lusardi P, Zoppi A, Preti P, Pesce RM, Piazza E, Fogari R,
stress response systems can lead to chronic cardiovascular et al. Effects of insufficient sleep on BP in hypertensive
and metabolic disorders such as coronary artery disease patients: A 24-h study. Am J Hypertens 1999;12:63-8.
9. Tochikubo O, Ikeda A, Miyajima E, Ishii M. Effects of
and metabolic syndrome. By reducing allostatic
insufficient sleep on BP monitored by a new multibiomedical
load and restoring normal homeostasis, yogic relaxation recorder. Hypertension 1996;27:1318-24.
(Shavasana) may be able to help correct the imbalance of 10. Saper RB, Eisenberg DM, Davis RB, Culpepper L, Phillips RS.
autonomic nervous system by enhancing parasympathetic Prevalence and patterns of adult yoga use in the united
tone and by reducing sympathetic overactivity. Further states: Results of a national survey. Altern Ther Health Med
studies with larger populations and with longer duration 2004;10:44-9.
of training may be useful in helping us to understand the 11. Madanmohan, Rai UC, Balavittal V, Thombre DP, Gitananda S.
mechanism by which these changes are brought about in Cardiorespiratory changes during savitri pranayama and
such a short time. Shavasana. Yoga Rev 1983;3:25-34.
12. Madanmohan T, Udupa K, Bhavanani AB, Krishnamurthy N,
Pal GK. Modulation of cold-pressor induced stress by
ACKNOWLEDGMENTS Shavasana in normal healthy volunteers. Indian J Physiol
Pharmacol 2002;46:307-12.
The authors thank the management and administrators of 13. Datey KK, Deshmukh SN, Dalvi CP, Vinekar SL. Shavasan:
Sri Balaji Vidyapeeth for setting up CYTER, thus enabling A yogic exercise in the management of hypertension.
yoga to reach all sections of society in a scientific and holistic Angiology 1969;20:325-33.
14. Madanmohan T, Bhavanani AB, Prakash ES, Kamath MG,
manner. We thank all the healthcare professionals for their
Amudhan J. Effect of six weeks of Shavasana training on
kind cooperation during the study. spectral measures of short term HRV in young healthy
volunteers. Indian J Physiol Pharmacol 2004;48:370-3.
FUNDING SOURCES 15. Thayer JF, Yamamoto SS, Brosschot JF. The relationship of
autonomic imbalance, HRV and cardiovascular disease risk
factors. Int J Cardiol 2010;141:122-31.
This work was supported by Indian Council of Medical
16. Pal GK, Pal P, Nanda N, Suchitra B, Sirisha A. Cardiovascular
Research ICMR as part of the Short-Term Studentship dysfunctions and sympathovagal balance in hypertension and
Program sanctioned to Raghul at that time pursuing 1st MBBS prehypertension: Physiological prospectus. Future Cardiol
at MGMCRI (Reference ID: 2016-06997). 2013;9:53-69.
17. Tochikubo O, Ikeda A, Miyajima E, Ishii M. Effects of
insufficient sleep on BP monitored by a new multibiomedical
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Ott GE, et al. Cumulative sleepiness, mood disturbance, and Jaiganesh K. Effect of yogic relaxing asans and pranayams
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McGlinchey EL, et al. Sleep deprivation and stressors: 23. Innes KE, Bourguignon C, Taylor AG. Risk indices associated
Evidence for elevated negative affect in response to mild with the insulin resistance syndrome, cardiovascular disease,
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5 National Journal of Physiology, Pharmacy and Pharmacology 2018 | Vol 8 | Issue 9 (Online First)
Raghul et al. Sleep deprivation on autonomic function and perceived stress and reversal by Shavasana
A systematic review. Evid Based Complement Alternat Med Dayanidy G. Effects of a comprehensive eight week yoga
2007;4:469-86. therapy programme on cardiovascular health in patients of
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How to cite this article: Raghul S, Vasanthan S, Bhavanani AB,
26. Bhavanani AB, Ramanathan M. Immediate cardiovascular
Jaiganesh K, Madanmohan T. Effects of overnight sleep
effects of savitri pranayama in sitting and supine positions in
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Source of Support: Nil, Conflict of Interest: None declared.
28. Madanmohan T, Bhavanani AB, Sanjay Z, Vijayalakshmi L,
2018 | Vol 8 | Issue 9 (Online First) National Journal of Physiology, Pharmacy and Pharmacology 6
Original Research Article DOI: 10.18231/2393-8005.2018.0005
*Corresponding Author:
Email: yoga@mgmcri.ac.in
Abstract
Aim and objective: All students enrolled in Health Professions Education (HPE) at Sri Balaji Vidyapeeth, Pondicherry, receive
introductory yoga sessions during orientation programs conducted by their respective medical, dental and nursing colleges at the
beginning of their first year of training. We conducted a pre-test-post-test study to evaluate initial yoga awareness amongst HPE
students (pre-test) and to assess the changes after a single interactive session of yoga theory and practice (post-test).
Material and Methods: 367 HPE students (196 F, 171 M) were divided into seven batches for participation in yoga sessions at
the Centre for Yoga Therapy Education and Research (CYTER). The identical, validated Yoga Awareness Questionnaire (YAQ)
was given to them before and after the sessions to evaluate the changes in understanding / knowledge about yoga and yoga
therapy.
Results: Post-test scores increased significantly (p < 0.001) over both pre-test scores. The differences were significant for all
batches of the medical, dental and nursing students analysed separately, as well as for the overall comparisons of HPE students.
Conclusion: Even a single interactive session of yoga theory and practice can result in significant improvements in the awareness
and knowledge about yoga and yoga therapy, thus setting the stage for future short and long term studies on the benefits for such
students.
Yoga Awareness Questionnaire and incorrect answers were once again logged in an
We created a 10-item, objectively-structured, Excel sheet. Pre-test and post-test scores were then
questionnaire to evaluate the students' current calculated separately for each student.
knowledge of yoga and yoga therapy. This Yoga
Awareness Questionnaire (YAQ) was pre-validated by Adjusted pre-test scores
ten experts with vast experience in the fields of yoga, Test-takers often correctly respond to multiple-
yoga therapy, medicine, psychology and HPE. choice questions whose answers they don't really know-
Responders were required to choose the one correct -in the case of four possible answers, roughly 25 % of
response from the four provided for each question. the time. To preclude such false positives in our pre-
test, adjusted pre-test scores were determined as
The objectives of the YAQ were: follows. The pre-test and post-test answers were
1. To help students understand the holistic meaning of scrutinized for each responder. If the answer was
yoga and to dispel prevalent misconceptions about incorrect in the pre-test and correct in the post-test, then
it. this was considered a true change. If a responder
2. To introduce technical concepts and terminology answered correctly in the pre-test and incorrectly in the
used in yoga. post-test, it was considered a false positive in the pre-
3. To enhance understanding of the Ashtanga Yoga of test. The pre-test score of each responder was then
Maharishi Patanjali. revised using this method to yield an adjusted pre-test
4. To enhance understanding of yoga as a therapy and score.
correct common misconceptions, including the
belief that yoga is a "cure all". Statistical Analysis
5. To introduce widely-used, simple yoga techniques. Statistical analysis of pre-test and post-test scores
was done using GraphPadInStat version 3.05 for
Procedure Windows 95, GraphPad Software, San Diego California
We divided the 367 students into seven batches for USA, www.graphpad.com. Because the data didn't pass
the yoga sessions, since space constraints at CYTER normality testing with the Kolmogorov–Smirnov test,
limited class size to 60. Four batches were from the Wilcoxon matched-pairs signed-ranks test was used
MGMCRI, two from KGNC and one from IGIDS. The for pre-post comparisons. P values less than 0.05 were
sessions were carried out in the CYTER yoga hall accepted as indicating significant differences between
between 2 pm and 4 pm, in a quiet environment with a pre-test and post-test scores.
comfortable temperature and subdued lighting.
When each batch of students arrived for the Result
session, they were arranged in an organized manner in a Our results are presented in Table 1 and Fig 1.
sitting position and then instructed to perform quiet, There was an overall significant (p < 0.001) increase in
normal breathing with closed eyes for a few minutes. post-test scores over pre-test and adjusted pre-test
The validated YAQ was then distributed and scores. The differences were significant for all batches
instructions were given on how to fill it in. At the end of the medical, dental and nursing students when
of the 15-minute pre-test, volunteers collected the analysed separately, as well as for the overall
completed questionnaires, and data about correct and comparisons of all HPE students combined together for
incorrect answers were logged in an Excel sheet. SBV.
The pre-test was then followed by a 90-minute
class that consisted of a short theoretical lecture Table 1: Comparison of pre-test, adjusted pre-test
followed by a practice session led by the lecturer. The and post-test scores of a yoga awareness
lecture included the foundations of yoga history and questionnaire answered by students of Health
philosophy, as well as the benefits, strengths and Professions Education (HPE) before and after a
limitations of yoga and yoga therapy. The practice single session of yoga theory and practice
session included basic warm-ups; asanas, such as Pre- Adjusted Post-
Students (n)
arthakatichakra, tala, danda, paschimottana and test pre-test test
purvottana; and pranayams, such as pranava and 7
4
bhramari. The session ended with relaxation in Medical 243 4 (1,8) (3,10)***
(1,8) ###
shavasana with savitri pranayama.
6
After the practice session, the students were once 4
Nursing 99 3 (0,7) (1,10)***
again instructed to sit comfortably with eyes closed and (0,7) ###
perform quiet, normal breathing for a few minutes. A 5 7 (4,10)
fresh copy of the YAQ (post-test) was then distributed Dental 25 4 (1,7) *** ###
(1,8)
and instructions on how to fill it in were repeated. At 7
the end of this 15-minute post-test, volunteers collected Overall 4
367 4 (0,8) (1,10)***
HPE (0,8) ###
the completed questionnaires, and data about correct
Journal of Education Technology in Health Sciences, January-April, 2018;5(1):20-24 21
Dayanidy G. et al. Enhancing awareness of yoga in health professions education students through a single…
Values are given as median (range). ***p<0.001 by ###p< 0.001 by Wilcoxon Matched‑pairs Signed‑ranks
Wilcoxon Matched‑pairs Signed‑ranks Test for Test for comparisons between corrected pre-test and
comparisons between pre-test and post-test scores. post-test.
Fig 1: Comparison of pre-test, adjusted pre-test and post-test scores of a yoga awareness questionnaire
answered by overall HPE (n=367), first year medical (n=243), nursing (n=99), dental (n=25) students before
and after a single session of yoga theory and practice
Values are given as median (range).***p<0.001 by (median of 5; range of 1 to 8), although the smaller
Wilcoxon Matched‑pairs Signed‑ranks Test for batch size may also have skewed the results. As
comparisons between pre-test and post-test scores. evidenced in all batches and streams, even a single
###p< 0.001 by Wilcoxon Matched‑pairs Signed‑ranks session was able to nearly double the pre-test scores to
Test for comparisons between corrected pre-test and a post-test median of 7, with a range of 1 to 10. This
post-test. dramatic, across-the-board increase demonstrates the
appropriateness of the single session course design for
Discussion all HPE students, irrespective of their particular stream.
It has been stated that yoga enables the individual Moreover, the differences between pre-test and post-
to attain and maintain a balance between exertion and test were comparable to those between adjusted pre-test
relaxation, and that this results in a healthy and and post-test, thus implying that the true transferral of
dynamic state of homeostatic equilibrium.5 It has also knowledge was significant.
been suggested that a healthy life can be considered a
by-product of practicing yoga, since yoga practitioners As suggested by Henderson, "creating a climate of
are often physically and mentally healthier than the interest and motivation" is a strong psycho-social factor
population as a whole and cope with stress better.6 that influences learning in students. Keeping this factor
Nonetheless, few HPE institutions have introduced in mind, we took pains to conduct the sessions in a
yoga into their curricula--despite the ancillary function lively and student-friendly manner.8 If students are not
of health care providers to act as role models for brought together with the subject matter in a manner
healthy living. SBV thus represents an innovator in this that induces the 'spirit of learning,' it is more likely that
regard, having introduced yoga into its HPE curricula in teaching efforts will be in vain. Hence our instructors
a comprehensive manner. need to be trained to use such a positive, motivating
It is important to evaluate the immediate, short- approach if we are to succeed in our endeavour.
term and long term benefits of such innovations, and In the student feedback compiled by the colleges,
this study represents a simple and effective evaluation the yoga sessions received ratings of 84% excellent,
of the immediate effects. The pre-test-post-test format 15% good and 1% average. Personal responses from the
promotes understanding of the changes arising from students on their experiential learning and
any intervention and allows health professionals to transformations through the sessions were also
quickly grasp the effects of specific interventions.7 compiled, and these comments were also generally very
Before the session, participant awareness about positive (Table 2).
yoga was on the lower side for all streams (median of 4; The Government of India is attempting to build
range of 0 to 8). Dental students scored slightly higher bridges between the traditional systems of AYUSH and
modern allopathic medicine. (9)We who support these
Journal of Education Technology in Health Sciences, January-April, 2018;5(1):20-24 22
Dayanidy G. et al. Enhancing awareness of yoga in health professions education students through a single…
efforts can make a contribution by identifying the "best practice can produce such dramatic immediate
practices" for integrating yoga into the educational improvements in awareness and knowledge about yoga,
training of health professionals. This study is one of the then short and long term benefits may also reasonably
first to provide evidence in this regard, and the authors be expected. Studies that seek to identify and quantify
hope that it will stimulate further research in the near these benefits for HPE students are therefore likely to
future. If even a single session of yoga theory and bear a rich harvest.
References
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test and post-test evaluation of students’ perceptions of a
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nadda/293816/. Retrieved on 9.4.2018.
Section
ABSTRACT study data were done using Student’s paired and unpaired t-test
Introduction: “Silver Yoga” program has been devised by respectively. A p-value less than 0.05 was considered to indicate
Centre for Yoga Therapy, Education and Research (CYTER) of significant differences between means.
Sri Balaji Vidyapeeth, Pondicherry. Participants practiced the Results: After the 12 weeks of Silver Yoga, both weight and
protocol that was specially designed for senior citizens, keeping BMI showed significant reduction (p<0.05) in Group A, whereas
in mind their health status and physical limitations. there was an insignificant increase in Group B. Lung function
Aim: The present study was planned to evaluate possible tests such as FVC, FEV1, PEFR, and FIVC increased significantly
changes in lung functioning assessed through Pulmonary (p<0.05) after yoga training, whereas FVC decreased significantly
Function Test (PFT) in senior citizens following 12 weeks of an (p<0.05) in the Group B. Group A showed significant decrease
integrated Silver Yoga programme. in both Respiratory Rate (RR) (p<0.01) and Lung Age (p<0.001)
while FEF25-75 increased significantly in both groups.
Materials and Methods: In this comparative pre-post study,
40 elderly women inmates of the hospice were randomised Conclusion: Results of this pilot study give preliminary evidence
into two groups of 20 each. Yoga group (Group A) received that incorporation of Yoga as part of senior’s lifestyle can help
training in the integrated Silver Yoga programme while control in promoting health thereby, modifying age related disorders.
group (Group B) did not receive any yoga training. Both the It is however, limited by the smaller sample size, also limited
groups however participated in all the routine activities of the to a single centre. Further multi-centric studies with larger
Hospice. Anthropometric data, respiratory rate and lung function populations can deepen understanding of intrinsic mechanisms
parameters were recorded before and after the 12-week study by which these changes are occurring in Silver Yoga.
period. Intra-group and inter-group comparisons of pre and post
Keywords: Ageing, Lifestyle, Pulmonary function test, Respiratory parameters, Senior women
Forty elderly women (68.55±7.96 years) volunteered for the Silver Yoga sessions were conducted for 60 minutes, twice a week
present study. Eight of them reported normal health status, for 12 weeks. The training schedule consisted of the Silver Yoga
whereas others reported that they were on regular treatment protocol used routinely at CYTER and included simple warm‑up
for one or more medical conditions including hypertension (14), and breath–body movement coordination practices, static
hypothyroidism (3), type 2 diabetes mellitus (22), knee pain (14), stretching postures (asanas), breathing techniques (pranayamas),
low back pain (3), asthma (12), dyslipidemia (7) and insomnia (5). and relaxation [6]. The complete protocol is given in [Table/Fig-1].
After this assessment, they were randomised into two groups of There were no dropouts and all the 40 women completed the study.
20 each, by random sample generator app which allows to select Those involved in the yoga programme were involved in regular
a sample from an ordered list. The co-morbidities of the subjects discussion both individually and in groups regarding their health
were comparable at baseline. status and appropriate guidance given throughout training period.
The yoga group (Group A) received 12 weeks of an integrated None of them reported any discomfort, pain or injuries during the
Silver Yoga programme [Table/Fig-1] developed by CYTER of Sri study period or in the follow up interactions over the next 6 months.
Balaji Vidyapeeth as part of its best practices. Group B consisted Though some mild muscle soreness and stiffness was self-reported
of control group who did not receive any yoga training. Both the in the initial week, this was found to subside over the next weeks
groups however, participated in all the routine activities of the with regular practice.
Hospice which included wake up at 5.30 am followed by prayer Data for all parameters were recorded before and after the 12 weeks
in the chapel and breakfast. Then they help with cooking, washing study period.
vessels, clothes followed by lunch, rest for two hours and in the Anthropometric data: Individual height was measured to the
evening they do some gardening, handwork, knitting etc., (according nearest mm by a wall mounted stadiometer and weight measured
to the individual interest) followed by prayer and dinner. The age, with a weighing scale (Krup’s scale). BMI was calculated by
height, weight and BMI of both groups were comparable at baseline Quetelet’s index quantified as weight (kg)/height2 (m).
and is given in [Table/Fig-2].
Respiratory Rate (RR) in breaths/minute: The subjects were
Duration instructed to relax in the supine position for three minutes after
Practices Repetitions
(min) which the investigator held the wrist of the subject as if taking the
Jathis and Kriyas (Warming up practices) 3 each 12 pulse and at the same time observed the rising and falling of the
Asanas (static postures)
chest wall for 60 seconds. The number of breaths per minute was
counted manually and noted down.
Tala Asana 3 rounds 3
PFT: Lung function parameters selected for study were: Forced
Ardhakatichakra Asana 2 rounds on each side 4
Vital Capacity (FVC) in Litres (L), Forced Expiratory Volume in the 1st
Katichakra Asana 2 rounds on each side 4
second (FEV1) in Litres (L), FEV1/FVC, Peak Expiratory Flow Rate
Paschimottana Asana 3 rounds 3 (PEFR) in Litres per second (L/s), Forced Inspiratory Vital Capacity
Vakra Asana 2 rounds on each side 4 (FIVC) in Litres (L), Forced Expiratory Flow between 25 and 75%
Bhujanga Asana 3 rounds 3 (FEF 25-75) in Litres per second (L/s) and Lung age in years.
Pranayama (energy modulation through conscious breathing) RMS Helios 401 Spirometer, version 1.0, (EN ISO 13485: 2003)
Chandranadi Pranayama 9 rounds 4 manufactured by Recorders and Medicare Systems Pvt. Ltd.,
Haryana was used having a turbine sensor working on infrared
Vyagraha Pranayama 9 rounds 3
interruption principle. All measurements in Spirometry were done by
Pranava Pranayama comprising of the
akara, ukara and makara components
3 rounds of each
10
chief clinical lab technician of an ISO 9001-2008 certified laboratory,
component and assisted by the investigator. Relevant data such as name, age,
followed by omkara.
Relaxation sex, height, weight, occupation, lab temperature were entered into
the computer and subjects were made familiar with the instrument
Shavasana - 10
and procedure for performing PFT. Tests were done on the subjects
Total 60 who were seated comfortably in an upright position with an erect
[Table/Fig-1]: List of yogic techniques given as part of the “Silver Yoga” program spine, without bending forward. The subjects were instructed to
for elderly women. take the disposable mouthpiece inside their mouth with lips closed
over it to avoid the leakage of air while blowing. Nose clip was and concluded that the increase was due to significant increase
applied during the entire manoeuvre. Test manoeuvre was repeated in vital capacity [19].
for three times with gap of 3-5 minutes between each manoeuvre In another report by Nayar HS et al., it was suggested that increased
and the subjects were adequately encouraged to perform at their FEV1 in yogic practitioners may be because of improved potency of
optimum level applying maximal effort and the best manoeuvre was airways [20]. Buffalo health study revealed FEV1 as an independent
considered for analysis. predictor of overall long term survival rates and suggested that it
could be used as a tool in general health assessment [21]. They
STATISTICAL ANALYSIS also recommended that yoga could help in enhancing efficiency of
All data passed normality testing by Kolmogorov-Smirnov (KS) test lung function especially with respect to FEV1 as part of an essential
and hence, intra-group comparisons of pre and post study data was preventive strategy [21]. Yoga asanas involve isometric contraction
done using Student’s paired t-test while intergroup comparisons that contributes to enhanced skeletal muscle strength and this in
between groups was done using Student’s unpaired t-test. A p-value turn improves lung function parameters [14,15]. Such practices also
less than 0.05 were considered to indicate significant differences enable lungs to inflate and deflate to fullest possible extent leading
between the means. to maximum efficiency of respiratory apparatus [13].
The measurement of PEFR helps assess degree of opening of small
RESULTS airway passages and previous studies have shown improvements
The results are given in [Table/Fig-2]. At baseline all values were due to enhanced respiratory muscle conditioning that are also
comparable between groups A and B. After the 12 weeks of Silver evidenced in Group A [22,23]. There were some insignificant
Yoga, both weight and BMI showed significant reduction (p<0.05) in improvements in PEFR of Group B, however the inter group
Group A, whereas there was an insignificant increase in Group B. comparisons resulted in no significant statistical differences.
Lung function tests such as FVC (p<0.001), FEV1 (p<0.001), PEFR Improvement in FVC, FEV1 and PEFR may be due to regular
(p<0.01), FEF25-75% (p<0.001), and FIVC (p<0.05) increased slow and forceful inspiration and expiration during yoga practice,
significantly in Group A after yoga training. FEV1/FVC increased in leading to strengthening of respiratory muscles and increased
Group A but it was not statistically significant. There was a significant release of surfactant [24]. Yoga with its calming effect on the mind
decrease in both RR (p<0.01) and Lung Age (p<0.001) in Group A. can reduce and release emotional stresses, thereby withdrawing
FEV1 and PEFR increased slightly and FIVC decreased in Group broncho-constrictor effect [19]. Relaxation is an integral part of any
B. FVC decreased significantly (p<0.05) because of which there yoga training and was part of our Silver Yoga program as it de-
was a statistically significant increase of FEV1/FVC in Group B stresses and enhances self-healing in the practitioner as reported
(p<0.01). There was an insignificant increase in both RR and Lung earlier [25].
Age in Group B. In this protocol, brief periods of relaxation were given between
practice of different techniques and also during shavasana with
DISCUSSION breath awareness. This may be contributing to enhanced autonomic
The present study provides evidence of improvements in PFT of balance by increasing parasympathetic activity and simultaneously
geriatric hospice women population after 12 weeks of a Silver decreasing sympatho‑adrenal over activity. The resultant calming
Yoga program. There were significant differences between groups effect on the stress response system enables to bring down the
for parameters such as FVC, FEV1, FIVC and lung age and these levels of anxiety and depression [7].
were significantly greater in Group A than in Group B. The seemingly RR decreased significantly in Group A and this is similar to previous
positive change seen in FEV1/FVC in Group B can however be reports by Upadhyay K et al., who reported decreased respiratory
neglected as an artefact as it can be attributed to an unequal rate after four weeks of alternate nostril breathing as well as Doijad
reduction in FVC as compared to FEV1. Reduced FVC suggests VP et al., who found significant decreases after 12 weeks of yoga
a restrictive abnormality and small airway closure and gas trapping [26,27]. Yogic practices especially pranayama provides focus,
and the negative changes in control group and positive changes helps internalisation by withdrawing attention from worldly worries
in Group A provide evidence of the benefits of yoga in such a and hence de-stresses the practitioner, decreasing sympathetic
population [8-11]. activity, leading to a corresponding decrease in heart rate, blood
The positive and significant changes seen in Group A clearly indicate pressure, RR etc., [28,29]. Joshi LN et al., has hypothesised
improvements in lung function in our subjects and these findings are that during pranayama the basic activity of medullar and pontine
consistent with previous studies [12-15]. respiratory centres is slowed down, prolonging phases of inspiration
and expiration by stretching and utilising to the fullest extent the
These findings are important considering the age group of our
efficiency of lungs [13]. Others have also postulated that while
subjects as Knudson RT et al., reported that ageing results in
practicing pranayama, reflex mechanisms that control respiratory
changes in pulmonary mechanics, respiratory muscle strength, gas
centre may be modified by conscious use of the higher cortical
exchange and ventilatory control with increased rigidity of chest wall
centres thereby, increasing breath holding time and decreasing
and decrease of respiratory muscle strength evidenced by reduction RR [20,30]. Our findings are consistent with earlier reports that
in FVC and FEV1 [16]. Others including Woo J et al., have shown asanas and pranayama reduce resting RR, while increasing vital
that FVC declined by 28.61%, FEV1 by 28.54% and PEFR by capacity, breath holding time, as well as the maximum inspiratory
24.86% with advancement of age and that women showed greater and expiratory pressures [31].
age related decline in FVC than men [17].
Improvement in vital capacity may be attributed to the strengthening LIMITATION
of respiratory musculature associated with regular practice of The present study is limited by the smaller sample size and the fact
yoga as reported by Bhole MV [18]. It was also suggested that that the protocol was not validated by external experts though it is
the respiratory apparatus is emptied completely after prolonged being routinely used at CYTER. It was also limited to a single centre.
exhalation and thus the subsequent inhalation is more complete Further, multi-centric studies that explore functional changes with
and efficient, which then reflects in terms of increased FVC [18]. correlations between such changes, psychological variables, and
Joshi LN et al., reported significant increase in FVC and PEFR other biochemical markers may deepen the understanding of
following six weeks of pranayama practice [13] while Makwana K intrinsic mechanisms by which these changes are occurring in yoga
et al., showed increased FEV1 after 10 weeks of yogic practice therapy programs.
Journal of Clinical and Diagnostic Research. 2018 Aug, Vol-12(8): KC01-KC04 3
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option because it is non-pharmacological, has minimal adverse [13] Joshi LN, Joshi VD, Gokhale LV. Effect of short term pranayama on
effects, and also enhances other aspects of physiological and breathing rate and ventilatory functions of lungs. Indian J Physiol Pharmacol.
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[14] Madanmohan, Jatiya L, Udupa K, Bhavanani AB. Effect of yoga training on
these positive changes after yoga training, it can be recommended handgrip, respiratory pressures and pulmonary function. Indian J Physiol
as an important lifestyle intervention and physical activity for the Pharmacol. 2003;47(4):387-92.
elderly in the prevention of many diseases as prescribed by the [15] Dinesh T, Gaur GS, Sharma VK, Madanmohan T, Harichandra Kumar KT,
Bhavanani AB. Comparative effect of 12 weeks of slow and fast pranayama
WHO especially where rigorous physical exercise is not advisable. training on pulmonary function in young, healthy volunteers: A randomized
It is recommended that yoga should be a part of health‑care controlled trial. Int J Yoga. 2015;8:22-26.
facilities for elderly as it can enhance quality of life by improving [16] Knudson RJ, Lebowitz MD, Holberg CJ, Burrows B. Changes in the normal
maximal expiratory flow-volume curve with growth and ageing. Am Rev Respir
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[19] Makwana K, Khirwadkar B, Gupta HC. Effect of short-term yoga practice on
ventilatory function tests. Indian J Physiol Pharmacol. 1988;32:202-08.
Acknowledgements [20] Nayar HS, Mathur RM, Kumar RS. Effects of yogic exercises on human physical
The authors thank the management and administrators of Sri Balaji efficiency. Indian J Med Res. 1975;63:1369-76.
[21] Schünemann HJ, Dorn J, Grant BJ, Winkelstein W Jr, Trevisan M. Pulmonary
Vidyapeeth for setting up CYTER thus, enabling yoga to reach all function is a long-term predictor of mortality in the general population: 29-year
sections of society in a scientific and holistic manner. We offer our follow-up of the Buffalo Health Study. Chest. 2000;118(3):656-64.
gratitude to Ilavarasi, D Pushpa, G Sarulatha, Imma Sivaraj, and [22] Mamatha SD, Gorkal AR. Effect of Savitri Pranayama practice on peak expiratory
flow rate, maximum voluntary ventilation and breath holding time. IJRRMS.
Visalakshi, for their valuable assistance with data collection. Sincere 2012;2(1):09-10.
gratitude is also offered to inmates and authorities of Hospice of [23] Prakash S, Meshram S, Ramtekkar U. Atheletes, yogis and individuals with sedentary
Saint Cluny, Puducherry for their wholehearted and generous lifestyle; Do their lung functions differ. Indian J Physiol Pharmacol. 2007;51:76-80.
[24] Chakraborty T, Das KS, Samajdar K. Effect of yogic exercise on selected
co‑operation. pulmonary function tests in apparently healthy elderly subjects. IOSR Journal of
Dental and Medical Sciences (IOSR-JDMS). 2013;9(1):01-05.
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PARTICULARS OF CONTRIBUTORS:
1. Deputy Director, CYTER, Sri Balaji Vidyapeeth, Puducherry, India.
2. Director, CYTER, Sri Balaji Vidyapeeth, Puducherry, India.
Me
DOI: 10.4172/2327-5162.1000265
Abstract
Background: Pranayama refers to the conscious manipulation of the breath in order to modulate the cosmic
energy (prana) from the air in the environment. The techniques of Pranayam include practices that are performed in
a slow or fast type.
Aim: Investigate and correlate the impact of three months practice of fast and slow pranayam on cardiovascular
autonomic function among healthy young volunteer.
Materials and Methods: Total of 75 volunteer subjects were randomized into control group (Group1: n=25), fast
pranayama group (Group 2: n=25) and slow pranayama group (Group 3: n=25). The pranayam practice (Slow
Pranayam Group-Savitri, Pranav and Nadisodhana: Fast Pranayam Group-Bhastrika, Kukkuriya and Kapalabhati,
were practiced 30 minutes per day, 3 days per week for 3 months either slow or fast pranayam by a certified yoga
teacher. The recording of Short term Heart Rate Variability (HRV) was done at the before and after 3 months of
study period.
Result: The LF/HF ratio which is the best indicator of Sympathovagal balance was reduced significantly in slow
pranayam group showing a shifting of balance towards parasympathetic tone. The RMSSD which is considered to
be the best predictor of parasympathetic tone significantly increased in slow pranayam group. A significant increase
(HF) nu and decrease (LF) nu was noted in slow and fast pranayam respectively after yoga intervention.
Conclusion: Results of our study demonstrates that slow and fast pranayam practices are more effective to
maintain sympatho-vagal balance by modulating sympathetic and parasympathetic division of autonomic nervous
system.
Keywords Fast pranayam; Heart rate variability; Sympathovagal strain on the body in addition to improving physical and mental health
balance; Slow pranayam; Young adults [4-6]. Heart Rate Variability (HRV) is an index of autonomic balance
of an individual. It is defined as oscillations between consecutive
Introduction heartbeats and it is considered as a physiological phenomenon [7].
Existing scientific literature proves the short term practice of slow
Yoga is the ancient scientific and cultural heritage of India and dates pranayama enhances the vagal tone and reduces the adrenergic tone of
back for more than 6000 years. The techniques of Yoga include an individual. There are also evidences stating that shot term practice
conscious stretching and holding of different poses (asanas), of fast pranayama increases sympathetic tone [8,9]. Very few available
contemplative meditation and conscious expansion of energy (prana) scientific literatures were investigate and to correlate the impact of
in various breathing techniques (pranayama) [1]. Most popular paths three months practice of fast and slow pranayam on cardio vascular
of Yoga worldwide, include hatha yoga, raja yoga, bhakthi yoga, karma autonomic function among healthy young volunteer.
yoga, tantra yoga and integral yoga [2].
Pranayama refers to the conscious manipulation of the breath in Materials and Methods
order to modulate the cosmic energy (prana) from the air in the
This study was a collaborative work between the Advanced Centre
environment. The techniques of Pranayama include practices that are
for Yoga Therapy Education and Research (ACYTER) and Department
performed in a slow or fast manner [3]. The practice of pranayama on
of Physiology, Jawaharlal Institute of Postgraduate Medical Education
a regular basis improves cardio-vascular and respiratory functions by
and Research (JIPMER), Puducherry.
increasing parasympathetic tone, decreasing the effect of stress and
Page 2 of 6
Study design Group 2 (n=25): Volunteers of this group practiced the following
slow pranayam techniques:
After obtaining approval from the JIPMER scientific advisory and
human ethics committee this study was started. Total 75 convenient Nadishodhana
healthy volunteers between the age group of 18-25 years, from medical Pranava
and paramedical courses in JIPMER, were recruited by simple random
technique using student’s attendance register as sampling frame after Savitri
meeting inclusion and exclusion criteria. Subjects who practiced yoga Group 3 (n=25): Volunteers of this group practiced the following
before, athletes and volunteers with recent or past known organic fast pranayama techniques:
diseases were excluded from this study. The benefits of pranayam
training were explained to the study volunteers, motivated to Kapalabhati
participate and written, informed consent was taken from all of them. Bhastrika
Volunteers were requested to report to the autonomic function Kukkriya
testing laboratory, department of Physiology, at JIPMER between 8-9
am, two hours after light breakfast with loose clothing. The volunteers
were requested to avoid physical activity for at least one day prior to
Pranayama training
HRV recording, alcohol consumption, nicotine, caffeinated beverages The details of the pranayam training have been explained in our
and drugs known to influence the cardiovascular autonomic functions. previous publications [10,11]. Volunteers were practiced pranayam in a
The study procedure was briefly explained to all the volunteers in the well-ventilated and illuminated room maintained at the temperature of
recording of HRV. A room temperature of 25°C ± 2°C was maintained. 25°C ± 2° C. Certified yoga teacher administered the pranayam
Recording of short-term HRV was done in the following manner: sessions to Group 2 and Group 3 volunteers for 30 minutes per day, 3
participants were asked to lie in supine position on a couch and to times per week for the duration of 3 months in the Department of
completely relax with comfortable lighting and temperature. The ACYTER (Guidelines of Morarji Desai National Institute of Yoga, New
subjects were informed to relax for 10 minutes. They were connected Delhi was followed). An attendance register was maintained for the
with appropriate transducers and ECG (lead II), digital pulse same. Rests of the days, the study volunteers were motivated to
waveforms and respiration were recorded at 500 samples/ second using practice at their home. The yoga instructor gave 1 week of practice
BIOPAC-MP-100 data acquisition system with Acknowledge 3.8.2 sessions to both Group 2 and 3 volunteers, before starting the
software and Nihon Kohden polygraph. The obtained 5 minute resting pranayam practice to familiarize them. The techniques used for fast
lead II ECG was filtered using band pass filters and carefully analyzed and slow types of pranayam were as described in the literature [10-13].
for ectopics and artifacts which, if present were removed manually. The The pranayam practice session were conducted for Group 2 and Group
detection of R waves was done with a threshold algorithm of Lab chart 3 volunteers as follows:
pro software. From the RR tachogram both the time domain and the 1. Control Group did not practice any type of pranayam technique
frequency domain measures were computed using HRV analysis during the 3 months study period.
software (Kubio’s HRV, version 1.1 Finland).
2. Fast Pranayama: Each cycle consists of 6 minutes duration, it
Power spectral analysis was done by Fast Fourier Transformation includes 1 minute of Bhastrika, Kapalabhati, and Kukkuriya pranayam
and the frequency domain indices obtained includes high frequency in-between 1 minute of rest of each pranayam practice. Volunteers
(HF 0.15 to 0.4 Hz), low frequency (LF 0.04 to 0.15 Hz), very low were requested to complete 3 cycles in each session
frequency (VLF 0.003 to 0.04 Hz), and both in absolute powers given
as ms2 and in normalized unit (nu). • Bhastrika pranayam (thoracic breathing): Volunteers were
instructed inspire deeply followed by forced expiration following
The time domain measure consists: one another in a rapid succession. This is known as ‘bellow’ type of
1. Mean and standard deviation of RR intervals (SDNN in ms) breathing. One round consists of 10 such ‘bellows’.
2. Square root of the mean of the sum of the squares of differences • Kapalabhati pranayam: Volunteers were asked to perform
between adjacent RR intervals (RMSSD in ms) Vijarasana and exhale forcefully. It consists of active expiration but
the inspiration was passive.
3. Adjacent RR interval differing more than 50 ms in the entire
recording (NN50), • Kukkriya pranayam (dog panting with Vijarasana posture): The
volunteers were instructed to open the mouth wide and the tongue
4. Percentage of NN50 counts (NN50 divided by total number of all
was pushed out as far as possible. Then, they inhaled and exhaled
the RR intervals) (pNN50).
at a rapid rate with their tongue hanging out of their mouth. After
HF, SDNN, RMSSD, NN50, and pNN50 reflect cardio vagal tone. LF 10 such rounds, relaxation was done in same Vajrasana posture.
interpreted and reflects both parasympathetic and sympathetic
3. Slow Pranayam: One round consists of practicing 2 minutes of
nervous system. VLF component’s interpreted using 24 hours HRV
Savitri, Nadisodhana, and pranava pranayam with 1 minute rest in
recordings and LF/HF ratio denotes autonomic balance. [7].
between each pranayam. Volunteers were asked to perform nine
Thereafter, all the volunteers were divided into Group 1 (n=25), rounds according to their capacity with comfortable posture
Group 2 (n=25) and Group 3 (n=25) by simple randomization method (sukhasana).
using random number tables. Out of 75 volunteers, 38 females and 37
• Savitri pranayam is a slow, deep and rhythmic breathing. Each
males were included for this study.
cycle has a ratio of 6:3:6:3 between inhalation (purak), held-in
Group 1 (n=25): Control group volunteers were not practiced breath (kumbhak), exhalation (rechak) and held out breath
pranayam. (shunyak) phases of the respiratory cycle.
Page 3 of 6
• Nadishodhana pranayam is slow, rhythmic and alternate nostril Parameters Group 1 Group 2 Group 3 P value
breathing. Each round consisted of inspiration through one nostril,
expiration through other nostril and viceversa. 18.68 ±
Age 18.64 ± 0.95 1.03 18.56 ± 1.32 0.927
• Pranava pranayam is a slow, deep and rhythmic breathing, where
emphasis is placed on making the sound AAA, UUU and MMM n (%) n (%) n (%)
while breathing out for two to three times the duration of the
inhaled breath. This technique consisting of Adham Pranayam or Male 11(44) 14 (56) 12 (48)
lower chest breathing (sound of AAA), Madhyam Pranayam or Femal
mid-chest breathing (sound of UUU), Adhyam Pranayam or upper Gender e 14(56) 11(44) 13 (52) 0.668
chest breathing (sound of MMM) and final the union of all the
three parts in a complete yogic breathing (Mahat Yoga Pranayam). One way ANOVA was done to analyze the intergroup difference in age; Group
1: control; Group 2: underwent fast pranayama yoga training; Group 3:
At the end of the session, both Group 2 and 3 volunteers were underwent slow pranayama yoga training
instructed to lie down in shavasana and relax for 10 minutes.
Chi square distribution was done to compare the gender difference among the
All the parameters were recorded before and after 3 months of study groups; *P<0.05 , ** P<0.01, ***P<0.001
period.
Table 1: Demographic variables and baseline parameters.
Statistical analysis
Table 2 shows that, there was no baseline significant difference
Data analysis was done with Statistical Package for Social Sciences between all the parameters among three groups before the pranayam
version 19.0 for Windows (SPSS Inc., Chicago, Illinois, USA). One way practice except pNN50% which was statistically significant between
ANOVA was performed to compare the baseline age distribution group 1 and 3 and 1 and 2. We found that, there were significant
between the groups. Gender distribution between the groups was difference in all other HRV parameters among 1 and 3 and 2 and 3
compared by the Chi-square test. groups after pranayam practice except SDNN which was statistically
significant between group 1 and 2 and 2 and 3. The RMSSD which is
Since the outcome variables followed non normal distribution,
considered as the best predictor of parasympathetic tone significantly
nonparametric test was used as test of significance. Kruskal-wallis test
decreased in fast pranayam groups (2) when compared to the control
was used to compare the difference of the pre and post-test variables.
group (1). The HF (ms2) was increased followed by slow pranayam
To compare between the pre and post-test variables Wilcoxon signed
training (Group 3) compared to control group. No significant
rank test was done.
difference was seen with total power. LF (ms2) was decreased
significantly in slow pranayam groups. The LF/HF ratio was decreased
Results in slow pranayam groups following yoga intervention with compare to
The mean age of the volunteers was 18.58 ± 2.27 years. the control group. The LF/HF ratio which is considered as the best
indicator of Sympathovagal balance was increased significantly in fast
Table 1 shows the baseline demographic data such as age and pranayam groups indicates a shift of the autonomic balance towards
gender showing that there is no age or gender difference between the sympathetic tone.
groups.
Page 4 of 6
LF/HF ratio post 1.01 ± 0.42$$$ 0.913 ± 0.25 0.56 ± 0.14*** <0.001
Kruskal-wallis test was used to compare the pre and post HRV parameters and relevant post hoc test was performed for the significant values. Group 1 control; Group
2: underwent fast pranayama yoga training; Group 3: underwent slow pranayama yoga training. SDNN: Standard deviation of NN intervals; RMSSD: Square root of
mean squared differences of successive NN intervals; pNN50: percentage of NN50; VLF: LF: low frequency; HF: high frequency; TP: total power; LF nu: Low
frequency in normalized units, HF nu: High frequency in normalized units.
*P<0.05 , ** P<0.01, ***P<0.001; #: Comparison between group 1 and 2; *: Comparison between group 2 and 3; $: Comparison between group 1 and 3
Table 2: Comparison of HRV pre and posttest parameters between the groups.
Table 3 shows the comparison of pre and post-test HRV parameters groups after 3 months of study period when compared to the control
between all three groups. There was no significant difference in pre and group but this increase was not statistically significant. Statistically
post pranayam practice in the control group (I). LF (ms2), LF nu were significant decrease in LF (ms2) was noted with slow pranayam group
significantly increased (p<0.001) and HF (ms2), HF nu decreased after the practice. Increased HF (ms2) was observed for slow pranayam
(p<0.001) in Group 2 (Fast pranayam group). LF (ms2), LF nu were group and no such improvement was seen in control group. This was
significantly (p<0.001) decreased and HF (ms2), HF nu increased reflected in their normalized units with a notable decrease in LF nu
(p<0.001) in Group 3 (slow pranayam group). pNN50 (%) increased and marked increase in HF nu in slow pranayam group. The LF/HF
and LF/HF ratio was decreased in group 3. These difference being were ratio which is considered as the best indicator of Sympathovagal
statistically significant (p<0.001). This indirectly reflects predominance balance was reduced significantly in slow pranayam groups indicates a
of parasympathetic activity of autonomic nervous system. However, shift of the autonomic balance towards parasympathetic tone.
there was an increase in total power of both slow and fast pranayam
SDNN(ms) pre 80.08 ± 5.82 0.896 77.58 ± 8.85 0.063 78.14 ± 4.92 0.3
RMSSD(ms) pre 80.95 ± 4.60 0.708 84.4 ± 11.35 0.874 80.82 ± 7.84 0.384
pNN50(%) pre 34.18 ± 1.93 0.931 33.72 ± 2.72 0.231 24.72 ± 2.54 0.001&&&
LF (ms2) pre 1593.01 ± 342.91 0.785 1221 ± 315.13 0.002@@ 1595.15 ± 357.11 0.001&&&
HF (ms2) pre 1641 ± 334.08 0.975 2081 ± 241.59 0.001@@@ 1703 ± 266.16 0.001&&&
Total pre 4471 ± 366.39 0.815 4423 ± 422.53 0.616 4535 ± 346.46 0.243
power
post 4439 ± 553.30 4366 ± 375.16 4660 ± 399.70
LF/HF pre 1.04 ± 0.44 0.806 0.89 ± 0.17 0.742 0.97 ± 0.33 0.001&&&
ratio
post 1.01 ± 0.42 0.913 ± 0.25 0.56 ± 0.14
LFnu pre 43.65 ± 2.28 0.304 44.64 ± 1.76 0.002@@ 55.03 ± 2.23 0.001&&&
Page 5 of 6
HFnu pre 56.34 ± 2.18 0.316 55.35 ± 1.67 0.004@@ 55.03 ± 2.37 0.001&&&
The data was expressed in median (interquartile range) Wilcoxon signed rank test was done to compare the pre and post values between the groups ; P<0.05 is
considered to be significant; Group 1: control; Group 2: underwent fast pranayama yoga training; Group 3 : underwent slow pranayama yoga training; SDNN: Standard
deviation of NN intervals; RMSSD: Square root of mean squared differences of successive NN intervals; pNN50: percentage of NN50;VLF: LF: low frequency; HF: high
frequency; TP: total power ; LF nu : Low frequency in normalized units, HF nu: High frequency in normalized units.*P<0.05 , ** P<0.01, ***P<0.001; @: Comparison
between pre post of group 2; &: Comparison between pre post of group 3
Discussion propagated through neural and non-neural tissues and both of them
cause synchronization of neural elements in heart, lungs, limbic system
Pranayam acts as a connection between the body and mind. It and cortex. Inhibitory current synchronizes rhythmic cellular activity
involves alter the breathing pattern, which consists of three phases: between cardiopulmonary center and central nervous system that
purak (inspiration), kumbhak (holding) and rechak (expiration) that regulates excitability of nervous tissues indicates a state of relaxation.
can be practiced either in a slow or fast pranayam [14]. HRV is Hyperpolarization of tissues usually manifests in a parasympathetic
considered as a non-invasive marker of cardiac autonomic activity. like change. Synchronization within the hypothalamus and the brain-
Decreased HRV is considered as a significant cardiovascular risk factor stem is mainly responsible for the parasympathetic response.
which occurs due to autonomic dysfunction [15]. It is also associated Modulation of the nervous system that leads to a decrease in metabolic
with early onset of pre hypertension and other cardiovascular diseases. activity is an indicative of the parasympathetic state [23].
Furthermore, increased sympathetic and decreased parasympathetic
modulations are markers of poor cardiovascular health as evidenced The effect of pranayam on stress reduction might be mediated by
from various previous studies on patients with myocardial infarction the bidirectional vagal system. Vagal afferents from peripheral
[16,17]. Results of our study indicate that there was an increase in all receptors are connected with the nucleus tractus solitarius from where
the parasympathetic parameters in slow pranayam group and all the fibers ascend to the thalamus, limbic areas and anterior cortical areas.
sympathetic parameters were significantly increased in the fast At different levels of the neuraxis the descending projections then
pranayam group. Findings in our study are in line with the previous modulate autonomic, visceral, and stress arousal mechanisms
studies by Khattab et al. [18] and Pinheiro et al. [19] which showed a [12,13,24-26]. The bottom-up mechanisms of pranayam practice may
significant increase in these parameters. be induced through the stretch of respiratory muscles, specifically the
diaphragm.
RMSSD, NN50, and pNN50 are the measurements of short-term
variation to estimate the parasympathetic activity, showed a significant Though not statistically significant (p=0.07), there was a greater
increase in slow pranayam group when compared with the control magnitude of change shown in the slow pranayama group with respect
group. Previous studies by Khattab et al. [18] and Punita et al. [20] also to HF and overall power. It is possible that this would attain statistical
showed a significant increase in RMSSD and NN50, which is in significance in the future studies with more number of volunteers and
consistent with our present study. In contrast to our findings, Telles et with long term training.
al. [21] showed a significant decrease in NN50 and pNN50 with high
frequency breathing, which is associated with an increased Conclusion
sympathetic tone. Other studies have reported by Raghuraj et al. [22]
and Telles et al. [21] a significant increase in LF:HF ratio immediately The results of our present study demonstrates that slow pranayam
after pranayama practice (high frequency breathing), suggesting an practices are more effective in reducing the sympathetic over activity
increase in sympathetic tone. and produces a parasympatho-dominance state by enhancing vagal
tone and vice versa.
Slow pranayam are deep breathing exercises performed at different
frequencies of respiration. In the training of both slow and fast Limitations
pranayam practices, participants intentionally focus on breathing and
intend to relax and attention is drawn away from the external Beat-to-beat noninvasive BP recording was not done. Hence, BP
distracting stimuli. With regular pranayam practice, the ability of the variability and baroreflex sensitivity could not be determined in our
participants to concentrate will be enhanced and it changes mental volunteers. In future, we have planned to include biochemical
processing (e.g., focused attention and reduced stress) which can be parameters such as vanillylmandelic acid, metanephrines, which can
rapidly expressed in the body via the autonomic and neuro-endocrine substantiate the reduction in sympathetic activity after slow pranayam
systems [23]. A study by Jerath et al. [24] has hypothesized about the training. Since, this study was conducted only on healthy young
interaction of pranaya breathing with the nervous system affecting volunteers, we recommend that, new research studies should broaden
metabolism and autonomic functions. During the above, tidal the current research and to include clinical populations such as
inspiration (as seen in Hering Breuer’s reflex), stretch of the lung tissue patients with diabetes and hypertension.
produces inhibitory signals by stimulating the slowly adapting stretch
receptors. Stretch of the connective tissue (fibroblasts) localized
around the lungs generates hyperpolarization currents. This will be
Page 6 of 6
SBV Journal of Basic, Clinical and Applied Health Science - Volume 2 | Issue 3 | July - September 2018 117
Soccalingam Artchoudane et al,:Effectiveness of adjuvant yoga therapy in COPD
Prana, the life force, promotes mind-body was also registered on the Clinical Trial Registry-India
harmony. Yoga practices, especially pranayama help (CTRI: ctri/2017/11/010597).
in restoring the harmony thereby promoting health
and well being.5 Prana vitalizes organs responsible for Inclusion and exclusion criteria: COPD patients
respiration. Asthma, COPD and airway restrictions with lung function less than 70% of predicted values
are the most troublesome chronic diseases for lifetime. and who were willing to participate and able to
Drug therapy alone does not work because it does not perform techniques given in the protocol (Table 1) were
deal with the problem.6 Yoga helps to maintain the recruited for the study after obtaining their informed
state of equilibrium whereby the health and strength consent. Those with active infection of lungs especially
of body and mind are acquired by enhanced prana. pulmonary tuberculosis and evidence of complications
were excluded.
Yoga therapy has a positive impact on lung function
and exercise capacity and can be used as an adjunct Table 1: Components of yoga therapy protocol for COPD
pulmonary rehabilitation program for COPD patients
which are a known cause to increase the level of stress, S. No. Name of practice Duration
emotional vulnerability and physical inactivity. A 1 Prayer 3 min
comprehensive yoga program can have a salutary effect 2 Loosening exercises 7 min
on general health and respiratory health increasing a
person’s ability to perform activities. 3 Matsyasana 3 min
4 Shashahasana 3 min
Vedanthan observed that one of the most important 5 Mahamudra 3 min
aspects of yoga for asthma and COPD patients is 6 Chiri kriya 3 min
that they develop an increased capacity to relax and
control their breathing, which is more effective with 7 Sharabhasana 3 min
regular practice.7 Brain’s cortico-limbic-hypothalamic 8 Vibhaga pranayama 5 min
systems get modulated by pranayama, asana and 9 Bhastrika pranayama 5 min
meditation, which enhances the autonomic, endocrine 10 Bhramari pranayama 5 min
and somatic responses correlated with homeostatic
11 Kaya kriya 3 min
response to negate the undesirable effects of stress.7
Yoga therapy improves Quality of life (QoL) and lung 12 Spanda nishpanda 2 min
function even on a short-term basis.8 Donesky and 13 Makarasana 3 min
colleagues also reported an improvement in health 14 Shavasana 10 min
related QoL and psychological well-being after yoga
15 Prayer 2 min
therapy.9
Practice duration 60 min
Though a few studies have been done on yoga and
COPD, the novelty of the present study is that it A total of 100 COPD patients were assessed for
throws light on improvements in QoL of the patients eligibility and then72 patients (mean ± SD age, 53.04 ±
and correlates it with the changes in lung function 9.71 years) who satisfied inclusion criteria were allocated
through adjuvant yoga therapy. to two groups by random selection and block allocation
(blocks of 4)/ Zelen’s design. Thirty six patients were
MATERIAL AND METHODS allocated to yoga group (22M and 14F with mean age of
52.12 ± 9.89 years) and received adjuvant yoga therapy
This prospective two-arm, single-blinded and in addition to medical management while 36 were
controlled study was undertaken as an interdisciplinary allocated to control group (20M and 16F with mean
collaborative work between the Centre for Yoga age of 53.97 ± 9.53 years) and received only medical
Therapy, Education and Research (CYTER) and management with no yoga therapy.
the department of Pulmonary Medicine, Mahatma
Gandhi Medical College and Research Institute In yoga group, four dropped out during study
(MGMC&RI), Puducherry. Approval was obtained period due to inconvenience and age factor and 32 of
from Institutional Research Council and Institutional them completed the four week yoga therapy. The study
Human Ethics Committee of Sri Balaji Vidyapeeth parameters were recorded in all the subjects before and
(P.G Dissertation/2017/05/77, 04/05/2017). The study after intervention of both groups.
118 SBV Journal of Basic, Clinical and Applied Health Science - Volume 2 | Issue 3 | July - September 2018
Soccalingam Artchoudane et al,:Effectiveness of adjuvant yoga therapy in COPD
Table 2: Anthropometric parameters in yoga and control groups before (pre) and after (post) four weeks study period.
Yoga (n=32) Control (n=36)
Anthropometric
Parameters
Pre Post Pre Post
Height (cm) 158.62 ± 8.82 158.59 ± 8.79 161.50 ± 10.11 161.52 ± 10.10
Weight (kg) 63.66 ± 11.73 63.13 ± 11.43 62.72 ± 10.65 62.91 ± 10.87
Anthropometric: BMI was calculated by Quetelet’s and the outcome variables were determined with
index, which is weight (kg)/height (m)2. correlations. P value less than 0.05 were considered
to indicate significant differences between the means.
Pulmonary Function: Forced vital capacity (FVC),
forced expiratory volume in first second (FEV1) and RESULTS
ratio of forced expiratory volume in first second to
forced vital capacity (FEV1/FVC) were measured using The anthropometric parameters of study participants
a standard computerized pulmonary function test before and after yoga therapy are given in Table 2.
‘Trueflow (ndd)’. The calibration is factory set and is Both groups were comparable at baseline with respect
not affected by temperature change, pressure change to anthropometric parameters, pulmonary functions
and condensation.10 and QoL.
Subject was seated comfortably in upright position Intra-group comparisons (Table 3): Changes in
with an erect spine, without bending forward. They pulmonary functions showed significantly better
were then instructed to take the disposable mouthpiece improvement of both FVC and FEV1 (p<0.001) among
inside their mouth with lips closed over it to avoid yoga group subjects after four weeks of yoga therapy.
leakage of air while blowing. It was repeated thrice There were significant negative changes in FVC and
with gap of 5 minute between each attempt subject FEV1 (p<0.001) among control group subjects after
encouraged to perform at their optimum level applying four weeks. However there was no significant change
maximal effort. The value of the best effort was then in FEV1/FVC in both the groups. In yoga group,the
considered for data analysis. percentage of changes were highly significant in FVC
and FEV1 (p<0.001).
QoL: Saint George Respiratory Questionnaire
(SGRQ) used for assessing COPD patients’ quality Changes in SGRQ showed significantly better
of life, as it is a disease-specific designed to measure improvement in all the QoL scores, namely symptoms
impact on overall health, daily life, and perceived well- score (p<0.001) and activity score (p<0.05), impacts
being in patients with obstructive airways disease.11 score (p<0.01) and quality score (p<0.001) among yoga
An excel-based scoring calculator was used for scoring group subjects after four weeks of yoga therapy. There
QoL variable symptoms score, activity score, impacts was no significant change in QoL score among control
score and QoL score. Changes in pulmonary function group subjects after four weeks.
parameters were recorded and correlated with QoL
(symptoms, activity, impacts and quality) scores of Intergroup comparisons (Table 3): There was highly
SGRQ. significant changes in both FVC and FEV1 (p<0.001)
in yoga group. FEV1/FVC showed no change between
Statistical Analysis: All data passed normality testing the groups. The % change showed highly significant
by Kolmogorov-Smirnov test. Hence intra-group change in both FVC and FEV1 (p<0.001) in yoga group.
comparisons of pre and post study data was done using
Student’s paired ‘t’ test while intergroup comparisons QoL score showed highly significant changes
between groups was done using Student’s unpaired ‘t’ (p<0.001) in all the scores of yoga group when compared
test. Relationships between baseline characteristics between groups. In yoga group, the % change was
SBV Journal of Basic, Clinical and Applied Health Science - Volume 2 | Issue 3 | July - September 2018 119
Soccalingam Artchoudane et al,:Effectiveness of adjuvant yoga therapy in COPD
Table 3: Pulmonary function and quality of life parameters in yoga and control groups before (pre) and after(post) four weeks study period.
FVC: forced vital capacity, FEV1: forced expiratory volume in first second.
Pulmonary
function
FVC (L) 1.99 ± 0.64 2.21 ± 0.50 ***, a 17.80 ± 30.75 a 1.96 ± 0.50 1.80 ± 0.51 *** -8.45 ± 12.90
FEV1 (L) 1.35 ± 0.49 1.61 ± 0.53 ***, a 24.75 ± 33.93 a 1.30 ± 0.51 1.18 ± 0.43 *** -6.47 ± 14.31
FEV1/FVC 0.66 ± 0.10 0.68 ± 0.12 2.82 ± 9.91 0.65 ± 0.15 0.66 ± 0.14 3.64 ± 22.63
QoL scores of
SGRQ
Symptoms score 51.74 ± 9.04 29.72 ± 6.86 ***, a -41.27 ± 14.50 a 49.74 ± 8.72 46.92 ± 6.00 -3.14 ± 19.71
Activity score 26.92 ± 9.26 22.43 ± 6.85 *, a -6.67 ± 43.41 a 24.79 ± 8.90 26.90 ± 4.29 19.68 ± 38.30
Impacts score 25.44 ± 9.24 21.37 ± 5.61 **, a -8.53 ± 32.88 a 29.65 ± 9.58 31.44 ± 7.65 11.15 ± 27.09
Quality score 26.73 ± 4.18 21.12 ± 5.96 ***, a -19.05 ± 26.16 a 24.09 ± 8.74 26.13 ± 6.18 15.12 ± 29.35
Values are mean ± SD. ***p< 0.001, ** p< 0.01, * p<0.05 by Student’s paired ‘t’ test for intra group comparison and
a
p<0.001by Student’s unpaired ‘t’ test for intergroup comparison.
highly significant in all the QoL scores (p<0.001), trend in adjuvant yoga therapy. Such findings could
namely symptoms score, quality score, activity score, become more significant and marked if the therapy
impacts scoreand quality score. was continued for a longer duration.
Correlation of pulmonary function and QoL The improvement in lung function coupled with
(Table 4): Significant correlation was found between decreased need for regular and rescue medicinal usage
pulmonary function and QoL in yoga group. FVC has been established using yoga as an adjunct therapy
correlated with symptoms score (r= -0.418, p<0.001), inCOPD.14,15
activity score (r= -0.257, p<0.05), and quality score (r=
-0.304, p<0.01). FEV1 correlated with FVC (r=0.882, At baseline, both groups were comparable and
p<0.001), symptoms score (r= -0.442, p<0.001), after study period there was significant improvement
quality score (r= -0.326, p<0.01), weight (r= -0.367, in FVC and FEV1 in yoga group. Reduction in FEV1
p<0.01) and BMI (r= -0.308, p<0.05). is directly correlated with impaired lung function.16
FEV1 increased significantly in yoga group and can
DISCUSSION be attributed to the comprehensive yoga therapy
package administered to the participants that may have
In the present study there was a marginal reduction produced marked improvement.
in body weight and body mass index of yoga group,
with a marginal increase in control group. This may be In this study we found that FVC increased
attributed to the practices utilizing excess fat deposited significantly in yoga group but reduced in control
peripherally and is in line with other studies attributing group as found in previous reports.2 NICE guidelines
improved metabolic function.12 It is also well known state that an increase of FEV1>1.5 L and in FVC >2.0
that an increase in BMI is associated with decreased L is correlated with greater changes in arterial blood
pulmonary function and decline in FEV1.13 Hence gases.17 Improvement in FEV1 and FVC may be
the trend towards reduction of BMI shows a healthy correlated with decreased airway resistance and better
120 SBV Journal of Basic, Clinical and Applied Health Science - Volume 2 | Issue 3 | July - September 2018
Soccalingam Artchoudane et al,:Effectiveness of adjuvant yoga therapy in COPD
Table 4: Correlation of FVC with FEV1, symptoms, activity, impacts and quality scores of SGRQ in yoga (n=32) and control (n=36) groups
after four weeks study period.
FVC 0.822 *** - -0.418 *** -0.257 * -0.133 -0.304 ** -0.167 -0.150
FEV1 - 0.822 *** -0.442 *** -0.151 -0.184 -0.326 ** -0.367 ** -0.308 *
lung compliance and such enhancing effects in yoga and improved exercise tolerance. Our results are
group may be attributed to the nonspecific broncho- consistent with other studies which reported related
protective or broncho-relaxing effect of yoga training as changes after yoga therapy in healthy volunteers as
postulated by Singh, along with the improved exercise well as in those suffering from different conditions.25,26
tolerance reported by Tandon following yoga therapy Our findings provide evidence for the scientific basis
in patients of COPD.18,19 This can also be correlated to of using yoga as an adjunct therapy in COPD with
the reports that well-performed slow yogic breathing significant improvement in pulmonary function and
maintains better blood oxygenation without increasing QoL indices.
ventilation, reduces sympathetic activation during
altitude-induced hypoxia and decreased chemoreflex We conclude that yoga has a positive and additive
sensitivity to hypoxia and hypercapnia.20,21 role as an adjuvant therapy along with standard medical
management of COPD. Results of this study reaffirm
Asthmatic patients showed a statistically significant that addition of such a complementary therapy improve
improvement in many lung parameters including FVC, physical condition by reducing weight and BMI while
FEV1 and QoL after 2 months of yoga practices and enhancing pulmonary function through parameters
Singh et al concluded that pranayama and yoga postures such as FVC and FEV1. It retarded the decline of
can be used to increase respiratory stamina, relax the pulmonary function that was seen in control group
chest muscles, expand the lungs, raise energy levels, only receiving medical management.
and calm the body.22
It is to be noted that adjuvant yoga therapy also
In the yoga group there was a significant significantly improved the qualitative aspects of the
improvement in activity score which implies that patient’s life through symptoms score, activity score,
patients were able to participate in more of the impacts score and total QoL score. As a form of therapy,
activities than earlier, which may be attributed to yoga is cost effective, relatively simple and carries
the improved vital capacity as well as enhanced minimal risk and we recommend that it can be advocated
self-confidence and self-reliance. Yogic counselling as an adjunct, complementary therapy in our search for
included dietary change and life style modification an integrated system of medicine capable of producing
which may improved significantly in impact score of health and well being in all. It is expected that the results
yoga group and the practice of pranayama resulted of this RCT will provide momentum for further in-depth
in overall improvement in QoL. Yoga group showed research in evaluating the efficacy of yoga in COPD
significant improvement in total quality score which patients. We recommend that yoga therapy can be safely
is similar to earlier reports that yogic breathing had advocated as an adjunct, complementary therapy in our
an overall positive effect on patients with moderate- search for an integrated system of medicine capable of
to-severe COPD.23,24 producing health and well being in all.
Pulmonary functions in COPD patients are The limitation of the study is that this has been done
compromised. Yoga therapy improved pulmonary on limited number of patients for only few weeks. More
function and quality of life by various mechanisms such studies with larger numbers of COPD patients
which include long time housework, carrying things and for a longer period of time may be done in future
upstairs, going out for entertainment and recreation to further validate such short term studies.
SBV Journal of Basic, Clinical and Applied Health Science - Volume 2 | Issue 3 | July - September 2018 121
Soccalingam Artchoudane et al,:Effectiveness of adjuvant yoga therapy in COPD
122 SBV Journal of Basic, Clinical and Applied Health Science - Volume 2 | Issue 3 | July - September 2018
Original Article
Abstract Aim: This pilot study was done to evaluate the immediate effect of Sukha Pranayama, a slow and deep breathing
technique on maternal and fetal cardiovascular parameters.
Subjects and Methods: Single session pre-post comparison was done for 10 min of Sukha Pranayama in 12 pregnant
women in their 3rd trimester. The study participants were guided to breathe in and out in a slow and regular manner
for a count of 4 s each. Maternal cardiovascular parameters, namely mean heart rate (MHR), systolic pressure
(SP), and diastolic pressure (DP), were measured before and after the session and rate-pressure product (RPP)
derived with the formulae. Fetal heart rate (FHR) was derived from the nonstress test tracing.
Results: SP, MHR, FHR, and RPP reduced significantly after single session of Sukha Pranayama. The mothers
reported that they felt more relaxed and also sensed active fetal movement while performing the pranayama.
Discussion: Reduction in maternal cardiovascular parameters may be attributed to reduced sympathetic activity
coupled with enhanced vagal parasympathetic tone. Reduction in RPP signifies reduced myocardial oxygen
consumption and load on the heart as evidenced by previous studies. These changes in cardiac autonomic status
may enhance placental circulation, leading to healthier fetal development.
Conclusion: The present study reiterates the importance of yoga for the psychosomatic health of maternal-fetal
unit as an add-on relaxation technique. We plan to develop this pilot study into a full-fledged evaluation of maternal
and fetal wellbeing through yoga.
INTRODUCTION maternal condition on fetal heart rate (FHR), and this is notable
as FHR is a vital predictor of fetal outcome (Chapman, 1978;
Pregnancy is the phase in human life where two individuals are Leeuwen et al., 2009; Dietz et al., 2016). Previous studies have
physiologically interlinked, and hence, the prenatal condition reported that Sukha Pranayama at the rate of 6 breaths/min can
represents a unique opportunity to investigate the physiological reduce HR and blood pressure (BP) in hypertensive patients
interaction between mother and fetus. With respect to cardiac
interaction, there is evidence that indicates an influence of the This is an open access journal, and articles are distributed under the terms of the
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within 5 min of practice and attributed it to a normalization of those who couldn’t or were not willing to perform the pranayama
autonomic cardiovascular rhythms and improved baroreflex as well as those in whom FHR could not be assessed.
sensitivity (Bhavanani, 2013).
After obtaining informed consent, participants were recruited
The human fetus is capable of responding to a sound stimulus from obstetrics and gynecology in-patient ward of MGMC and
applied to the maternal abdomen, by increase in movement RI by convenient sampling till predetermined sample size of 12
of the fetal muscles. The response becomes more marked was reached.
as term approaches and the development of such a response
may furnish some index of development and maturity of fetus Single session pre-post comparison was done for 10 m of Sukha
(Sontag & Wallace, 1934). Maternal stress and anxiety during Pranayama as follows: Maternal cardiovascular parameters,
pregnancy affect the fetus developing brain morphology namely mean heart rate (MHR), systolic pressure (SP), and
and child development outcomes (Sandman, Davis, Buss, & diastolic pressure (DP), were measured using noninvasive semi-
Glynn, 2012). automatic BP Monitor while FHR was derived from the nonstress
test (NST) tracing done by qualified technicians. Rate-pressure
It is hypothesized that maternal stress affects the fetus by reducing product (RPP) was derived with the formula, RPP = (HR × SP)/100.
blood flow and oxygen to the uterus and increases activation
of the placental stress system, resulting in the circulation of Sukha Pranayama
corticotrophin-releasing hormone (Fink et al., 2011). Maternal This is a simple type of yogic breathing that is done by consciously
stress plays an important role in the etiology of fetal and maternal regulating the inspiration and expiration to an equal ratio with
disorder other than biomedical risks (Alder, Fink, Hoesli, Bitzer, internal awareness of the complete breathing process involving
& Holzgreve, 2007; Mulder et al., 2002). all sections of the lungs (Bhavanani, 2013). The participants were
taught to perform Sukha Pranayama as per the Gitananda tradition
Yoga practices may moderate stress responses at the physiological in an individual-based manner and were then guided to breathe
level and this can postively influence both maternal and fetal in and out in a slow and regular manner for a count of 4 s each
outcomes (Booth-Laforce, Taylor-Swanson, Nagarathna, while sitting in a comfortable semi-recumbent posture with legs
Chaku, 2016). Yoga may be understood as the re-integrator of stretched forward. Fingers were kept interlocked and participants
the multicomplex human systems that result in positive health were instructed to be aware of their own breathing and also of the
by inducing a state of dynamic well-being a state of health fetal movements. They were asked to keep their eyes closed to
(Bhavanani, 2011). facilitate the development of internal awareness. The pranayama
was done through both nostrils in a calm and regular manner with
With the above in mind, this pilot study was done to investigate a conscious effort to use the low, mid, and upper parts of the lungs
the immediate effect of Sukha Pranayama, a slow and deep in a sequential manner for both inspiration and expiration. This
breathing technique on maternal and fetal cardiovascular was continued for 10 min. Then, we once again recorded all the
parameters as such findings could pave way for the application parameters in the mother and FHR taken from a new NST tracing.
of yoga therapy in pregnant women and enable determination of
wellness and bonding between pregnant mothers and their fetus. Statistical analysis
Pre- and post-intervention data were assessed using GraphPad
SUBJECTS AND METHODS InStat version 3.06 for Windows 95 (GraphPad Software, San
Diego California USA, www.graphpad.com). As all data passed
We undertook the present study as an interdisciplinary collaborative normality testing by Kolmogorov–Smirnov Test, statistical
work between Centre for Yoga Therapy, Education and Research analysis was carried out using Student’s paired t-test and p < 0.05
(CYTER) of Sri Balaji Vidyapeeth, and the Department of was accepted as significant difference between pre and post
Obstetrics and Gynecology of Mahatma Gandhi Medical College comparisons [Table 1].
and Research Institute (MGMC and RI) in Puducherry. Approval
was obtained from the Institutional Human Ethics Committee of
Table 1: Resting maternal and fetal cardiovascular
Sri Balaji Vidyapeeth (Project No: PG Dissertation/2018/06/03
parameters before and after 10 min of Sukha
dated 06/06/2018), and the study was registered with the Clinical
Pranayama in 12 pregnant women
Trial Registry-India (CTRI: CTRI/2018/08/015163).
Before After p
SP (mm Hg) 107.12±6.32 105.11±4.12 0.184
This single session pre-post comparison study was conducted in
DP (mm Hg) 65.5±4.01 67.20±5.29 0.356
12 pregnant women who were in their 3rd trimester (from 28th week MHR (beats/min) 97.80±8.35 94.40±6.42 0.039
till term of gestation). Inclusion criteria were pregnant women FHR (beats/min) 139.70±6.17 135.20±7.33 <0.001
in whom baseline FHR can be assessed and who were willing RPP (units) 104.71±11.38 99.22±7.84 0.046
to participate and were above 18 years of age. Those having Values are given as mean±SD for 12 participants. p value obtained by Student’s
paired t‑test for intragroup comparisons. SD, Standard deviation; SP, Systolic
medical or surgical OG complications, elderly pregnant women pressure; DP, Diastolic pressure; MHR, Maternal heart rate; FHR, Fetal heart rate;
and high-risk pregnancy were excluded from the study as also RPP, Rate‑pressure product
RESULTS CONCLUSION
The results are shown in Table 1. There was significant (p < 0.05) The present pilot study provides initial evidence of beneficial
fall in maternal HR and RPP with significant (p < 0.001) decrease effects of pranayama in the pregnant women. It reiterates the
in FHR after the single session of Sukha Pranayama. There was importance of yoga for psychosomatic health of maternal-fetal
also an insignificant reduction in SP and increase in DP. The unit as also its role as an add-on relaxation technique. We plan to
mothers also reported that they felt more relaxed and also sensed develop this pilot study into a full-fledged evaluation of maternal
active fetal movement while performing the pranayama. and fetal well-being through yoga.
DISCUSSION Acknowledgments
The authors would like to thank the management and authorities
Maternal and fetal cardiovascular parameter showed an overall of Sri Balaji Vidyapeeth for setting up the CYTER in MGMC and
reduction following a single session of 10 min of Sukha Pranayama. RI. The authors are grateful to nursing staffs of OBG department
This may be attributed to a healthier cardiac autonomic regulation of MGMC and RI as well as the CYTER yoga instructors
as a previous study has reported that slow deep breathing shifts the P. Danushapnadeesh, G. Sarulatha and ANM Gayathri B for their
autonomic balance from sympathetic dominant to parasympathetic valuable assistance during the sessions.
(Jerath, Edry, Barnes, & Jerath, 2006). An earlier study on
Sukha Pranayama in patients of hypertension reported that it Financial support and sponsorship
reduced HR and BP in such patients within 5 min of practice Sri Balaji Vidyapeeth funds the CYTER and all of its activities
and attributed such changes to a normalization of autonomic in yoga therapy, education, and research.
cardiovascular rhythms as a result of increased vagal modulation
and or decreased sympathetic activity and improved baroreflex Conflicts of interest
sensitivity (Bhavanani, Sanjay, & Madanmohan, 2011). There are no conflicts of interest.
mechanism that explains how slow deep breathing shifts the autonomic Clinical and Experimental Pharmacology and Physiology, 32 (5-6),
nervous system. Medical Hypotheses, 67 (3), 566-71. 488-494.
Leeuwen, P. V., Geue, D., Thiel, M., Cysarz, D., Lange, S., & Romano, M. C. Sandman, C. A., Davis, E. P., Buss, C., & Glynn, L. M. (2012). Exposure
(2009). Influence of paced maternal breathing on fetal–maternal heart to prenatal psychological stress exerts programming influences on the
rate coordination. Proceedings of National Academy of Sciences, 106 mother and her fetus. Neuroendocrinology, 95, 7-21.
(33), 13661-13666. Sharma, V. K., Trakroo, M., Subramaniam, V., Rajajeyakumar, M.,
Mulder, E. J., Robles de Medina, P. G., Huizink, A. C., Van den Bergh, B. R., Bhavanani, A. B., & Sahai, A. (2013). Effect of fast and slow pranayama
Buitelaar, J. K., & Visser, G. H. (2002). Prenatal maternal stress: Effects on on perceived stress and cardiovascular parameters in young health-care
pregnancy and the (unborn) child. Early Human Development, 70 (1-2), 3-14. students. International Journal of Yoga, 6, 104-10.
Prakash, E. S., Madanmohan, Sethuraman, K. R., & Narayan, S. K. (2005). Sontag, L. W., & Wallace, R. F. (1934). Preliminary report of the Fels fund:
Cardiovascular autonomic regulation in subjects with normal blood Study of fetal activity. The American Journal of Disease Child, 48 (5),
pressure, high-normal blood pressure and recent-onset hypertension. 1050-1057.
ABSTRACT: We are today faced with numerous debilitating chronic illnesses related to aging, environment, and
hedonistic lifestyle, such as cancer, diabetes, osteoporosis, and cardiovascular diseases as well as many incurable diseases
such as AIDS. Modern medical advancements provide the rationale for the integration of various traditional healing
techniques including Yoga to promote healing, health, and longevity. It is imperative that advances in medicine include
the wholistic approach of Yoga to face the current challenges in health care. The antiquity of Yoga must be united with
the innovations of modern medicine to improve quality of life throughout the world. While modern medicine has a lot
to offer humankind in its treatment and management of acute illness, accidents and communicable diseases, Yoga has a
lot to offer in terms of preventive, promotive and rehabilitative methods in addition to many management methods to
tackle modern illnesses. While modern science looks outward for the cause of all ills, the Yogi searches the depth of his
own self. This two way search can lead us to many answers for the troubles that plague modern man. It is suggested that
a two way integration of the experimentally tempered modern science with the experientially modelled science of Yoga
can lead us to many answers for challenges plaguing modern humankind such as debilitating chronic illnesses related
to aging, environment, and hedonistic lifestyle. Modern medical advancements provide the rationale for the integration
of various traditional healing techniques including Yoga to promote healing, health, and longevity. It is imperative that
advances in medicine include the wholistic approach of Yoga to face the current challenges in health care. The antiquity
of Yoga must be united with the innovations of modern medicine to improve quality of life throughout the world.
INTRODUCTION:
Yoga is the original mind-body medicine that has enabled individuals to attain and maintain sukha sthanam, a
dynamic sense of physical, mental and spiritual well being. Bhagavad-Gita defines Yoga as samatvam meaning thereby
that Yoga is equanimity at all levels, a state wherein physical homeostasis and mental equanimity occur in a balanced
and healthy harmony. Yogamaharishi Dr Swami Gitananda Giri Guru Maharaj, the visionary founder of Ananda
Ashram at the International Centre for Yoga Education and Research (ICYER) in Pondicherry and one of the foremost
authorities on Yoga in the past century, has explained the concept of Yoga Chikitsa (Yoga as a therapy) in the following
lucid manner. “Yoga Chikitsa is virtually as old as Yoga itself, indeed, the ‘return of mind that feels separated from the
Universe in which it exists’ represents the first Yoga therapy. Yoga Chikitsa could be termed as “man’s first attempt at
unitive understanding of mind-emotions-physical distress and is the oldest wholistic concept and therapy in the world.”
To achieve this Yogic integration at all levels of our being, it is essential that we take into consideration the all
encompassing multi dimensional aspects of Yoga that include the following: a healthy life nourishing diet, a healthy and
natural environment, a wholistic lifestyle, adequate bodywork through Asanas, Mudras and Kriyas, invigorating breath
work through the use of Pranayama and the production of a healthy thought process through the higher practices of
Jnana Yoga and Raja Yoga.
PSYCHOSOMATIC DISORDERS:
From the Yogic viewpoint of disease it can be seen that psychosomatic, stress related disorders appear to progress
through four distinct phases. These can be understood as follows:
1. Psychic Phase: This phase is marked by mild but persistent psychological and behavioural symptoms of stress like
irritability, disturbed sleep and other minor symptoms. This phase can be correlated with vijnanamaya and manomaya
koshas. Yoga as a mind body therapy is very effective in this phase.
2. Psychosomatic Phase: If the stress continues there is an increase in symptoms, along with the appearance of
generalized physiological symptoms such as occasional hypertension and tremors. This phase can be correlated with
manomaya and pranamaya koshas. Yoga as a mind body therapy is very effective in this phase.
3. Somatic Phase: This phase is marked by disturbed function of organs, particularly the target, or involved organ.
*
* Yogacharya Dr.Ananda Balayogi Bhavanani ,
Hon Advisor CYTER, MGMCRI
At this stage one begins to identify the diseased state. This phase can be correlated with pranamaya and annamaya
koshas. Yoga as a therapy is less effective in this phase and may need to be used in conjunction with other methods of
treatment.
4. Organic Phase: This phase is marked by full manifestation of the diseased state, with pathological changes such
as an ulcerated stomach or chronic hypertension, becoming manifest in their totality with their resultant complications.
This phase can be correlated with the annamaya kosha as the disease has become fixed in the physical body. Yoga as a
therapy has a palliative and quality of life improving effect in this phase. It also has positive emotional and psychological
effects even in terminal and end of life situations.
POTENTIALITIES OF YOGA:
Extensive research on Yoga being done all over the world has shown promise with regard to various disorders
and diseases that seem to be amiable to Yoga therapy (www.iayt.org, www.icyer.com, www.svyasa.org ). These include
psychosomatic, stress disorders such as bronchial asthma, diabetes mellitus, hypertension, irritable bowel syndrome,
gastro intestinal ulcer diseases, atherosclerosis, seizure disorder and headache. It also includes physical disorders such as
heart disease, lung disease, and mental retardation. Psychiatric disorders such as anxiety disorders, obsessive-compulsive
disorder, depression and substance abuse can also be managed along with other therapies. Musculoskeletal disorders
such as lumbago, spondylosis, sciatica and carpel tunnel syndrome can be tackled effectively with Yoga practices that
offer a lot of hope in metabolic disorders such as thyroid and other endocrine disorders, immune disorders, obesity and
the modern metabolic syndrome.
According to Dr B Ramamurthy, eminent neurosurgeon, Yoga practice re-orients the functional hierarchy of the
entire nervous system. He has noted that Yoga not only benefits the nervous system but also the cardiovascular, respiratory,
digestive, endocrine systems in addition to bringing about general biochemistry changes in the yoga practitioners. Dr.
Dean Ornish, the eminent American doctor who has shown that Yogic lifestyle can reverse heart isease says, “Yoga
is a system of perfect tools for achieving union as well as healing”. Dr Swami Gitananda Giri says, “Yoga is scientific
and many of it practices can be measured by existing scientific methods. As a science of mind it offers a safe method
of concentration and meditation educing a practical application of the power of the human mind. Its entire process is
centered in awareness that is why I call it the science of awareness.”
It is well established that stress weakens our immune system. Scientific research in recent times has showed that
the physiological, psychological and biochemical effects of Yoga are of an anti-stress nature. Mechanisms postulated
included the restoration of autonomic balance as well as an improvement in restorative, regenerative and rehabilitative
capacities of the individual. A healthy inner sense of wellbeing produced by a life of Yoga percolates down through the
different levels of our existence from the higher to the lower producing health and wellbeing of a holistic nature. Streeter
et al (Med Hypotheses 2012;78: 571-9) recently proposed a theory to explain the benefits of Yoga practices in diverse,
frequently comorbid medical conditions based on the concept that Yoga practices reduce allostatic load in stress response
systems such that optimal homeostasis is restored. According to the theory proposed by Streeter and colleagues, the de-
creased parasympathetic nervous system and GABAergic activity that underlies stress-related disorders can be corrected
by Yoga practices resulting in amelioration of disease symptoms. HRV testing has a great role to play in our understand-
ing intrinsic mechanisms behind such potential effects of Yoga.
Innes et al had earlier (J Am Board Fam Pract 2005; 18: 491-519) also postulated two interconnected pathways
(given below) by which Yoga reduces the risk of cardiovascular diseases through parasympathetic (vagal) activation
coupled with reductions in per4ceived stress and decreased reactivity of sympathoadrenal system and HPA axis. Innes
and Vincent (eCAM 2007; 4: 469-86) also postulated similar mechanisms to be operating in reducing risk for Type 2
Diabetes mellitus (DM 2) and for complications related to DM 2.
We are what we think, yet we also start to think that which we do. Yogic concepts and techniques enable the
development of right attitudes towards life and enable us to correct the numerous internal and external imbalances
we suffer due to our wrong lifestyle/ genetic potential. Yoga enables us to take responsibility for our own health and
happiness and as Swami Gitananda Giri would say, “If you want to be healthy do healthy things, if you want to be happy
do happy things”.
The following are just a few of the mechanisms through which Yoga can be said to work as an integrated mind-body
medicine:
1. Cleanses the accumulated toxins through various shuddi kriyas and generates a sense of relaxed lightness through
jathis and vyayama type activities. Free flow in all bodily passages prevents the many infections that may occur when
pathogens stagnate therein.
2. Adoption of a Yogic lifestyle with proper nourishing diet, creates positive antioxidant enhancement thus
neutralizing free radicals while enabling a rejuvenative storehouse of nutrients packed with life energy to work on
anabolic, reparative and healing processes .
3. Steadies the entire body through different physical postures held in a steady and comfortable manner without
strain. Physical balance and a sense of ease with oneself enhance mental / emotional balance and enable all physiological
processes to occur in a healthy manner.
4. Improves control over autonomic respiratory mechanisms though breathing patterns that generate energy and
enhance emotional stability. The mind and emotions are related to our breathing pattern and rate and hence the slowing
down of the breathing process influences autonomic functioning, metabolic processes as well as emotional responses.
5. Integrates body movements with the breath thus creating psychosomatic harmony. In Yoga the physical body is
related to annamaya kosha (our anatomical existence) and the mind to manomaya kosha (our psychological existence).
As the pranayama kosha (our physiological existence sustained by the energy of the breath) lies in between them, the
breath is the key to psychosomatic harmony.
6. Focuses the mind positively on activities being done, thus enhancing energy flow and resultant healthy circulation
to the different body parts and internal organs. Where the mind goes, there the prana flows!
7. Creates a calm internal environment through contemplative practices that in turn enable normalization of
homeostatic mechanisms. Yoga is all about balance or samatvam at all levels of being. Mental balance produces physical
balance and vice versa too.
8. Relaxes the body-emotion-mind complex through physical and mental techniques that enhance our pain
threshold and coping ability in responding to external and internal stressors. This enhances the quality of life as seen in
so many terminal cases where other therapies are not able to offer any solace.
9. Enhances self confidence and internal healing capacities through the cultivation of right attitudes towards life
and moral-ethical living through yama-niyama and various Yogic psychological principles. Faith, self confidence and
inner strength are most essential if at all we wish for healing, repair, rejuvenation and re-invigoration.
10. Yoga works towards restoration of normalcy in all systems of the human body with special emphasis on the
psycho-neuro-immuno-endocrine axis. In addition to its preventive and restorative capabilities, Yoga also aims at
promoting positive health that will help us to tide over health challenges that occur during our lifetime. This concept
of positive health is one of Yoga’s unique contributions to modern healthcare as Yoga has both a preventive as well as
promotive role in the healthcare of our masses. It is also inexpensive and can be used in tandem with other systems of
medicine in an integrated manner to benefit patients.
To quote Dr Steven F Brena, “Yoga is probably the most effective way to deal with various psychosomatic disabilities
along the same, time-honored, lines of treatment that contemporary medicine has just rediscovered and tested. Asanas
are probably the best tool to disrupt any learned patterns of wrong muscular efforts. Pranayama and Pratyahara are
extremely efficient techniques to divert the individual’s attention from the objects of the outer environment, to increase
every person’s energy potentials and ‘interiorize’ them, to achieve control of one’s inner functioning. Moreover, in
restoring human unity, the Yoga discipline is always increasing awareness and understanding of ourselves, adjusting our
emotions, expanding our intellect, and enabling us not only to function better in any given situation, but to perform
as spiritual beings with universal values.” Yoga therapists must work in tandem with medical doctors when they are
treating patients who have been on allopathic treatment. There are many instances where the patient stops medical
treatment thinking that it no more necessary as they have started Yoga. This leads to many catastrophes that could be
easily avoided by tandem consultations with a medical specialist. Similarly many modern doctors tend to tell the patient
to take up Yoga or relaxation and forget to mention to the therapist what they actually want the patients to do. Most
allopathic medications need to be tapered off in a progressive manner rather than being stopped suddenly. We often find
this mistake in regard to corticosteroids as well as cardiac medications where sudden stoppage can be harmful. We must
remember Plato’s words when he said, “The treatment of the part shouldn’t be attempted without a treatment of the
entirety,” meaning that the treatment of the body without treating the mind and soul would be a useless waste of time.
REHABILITATION:
Yoga as a physical therapy has a lot to offer patients of physical and mental handicaps. Many of the practices of
physiotherapy and other physical therapies have a lot in common with Yoga practices. Mentally challenged individuals
can benefit by an improvement in their IQ as well as in learning to relate to themselves and others better. As their
physiological functions improve with Yoga, the combination of Yoga and physical therapies can benefit such patients
as well as those with learning disabilities. Musculoskeletal problems can be treated by the combination to improve
function as well as range of movement, strength and endurance abilities. Balance and dexterity can also be improved by
the combination therapy. The use of Yoga can help those recovering from accidents and physical traumas to get back on
their feet faster and with better functional ability. An example of this was Dr Swami Gitananda Giri who managed to
get back on his feet and function normally after a debilitating stay in a full body cast for more than six months. Swamiji
used to say, “Modern medicine kept me alive, but Yoga gave me back my life as otherwise I may have been a cripple for
life”. Yoga also has a lot to offer those suffering from drug and substance abuse in assisting them to get back to a normal
life. Yoga helps develop their self-control and will power and also gives them a new philosophy of living. This is vital as
otherwise they will lapse into their old negative habits.
HEALTHY DIET:
This is a place that modern medicine and Yoga can help give a patient as well as normal person the proper wholistic
values of a proper diet. Modern research shows us the benefits of the ‘break-down’ study of foods on the basis of their
physical and chemical properties. This is important for the person to know how much of each constituent of food is to
be taken in the proper quantity. Yoga can help a person to learn the right attitude towards food as well as understand
concepts based on the Trigunas and Tridoshas for better health. Yoga teaches us that the cause of most disease is
through under (Ajjeranatvam), over (Atijeeranatvam) or wrong (Kujeeranatvam) digestion. Yoga also teaches us about
the approach to food, the types of food as well as the importance of timings and moderation in diet. A combination of
the modern aspects of diet with a dose of Yogic thought can help us eat not only the right things but also in the right way
and at the right time thus ensuing our good health and longevity. Yoga emphasizes the importance of not only eating
the right type of food but also the right amount and with the right attitude. Importance of not eating alone, as well as
preparation and serving of food with love are brought out in the Yogic scheme of right living. Guna (inherent nature) of
food is taken into consideration to attain and maintain good health. Modern dietary science of diet can learn a lot from
this ancient concept of classification of food according to inherent nature as it is a totally neglected aspect of modern
diet. We are what we eat! The great Tamil poet-saint Tiruvalluvar offers sane advice on right eating when he says, “He
who eats after the previous meal has been digested, needs not any medicine.” (marunthuena vaendaavaam yaakkaikku
arundiyathu atrathu poatri unnin-Tirukkural 942). He also says that life in the body becomes a pleasure if we eat food
to digestive measure (attraal alavuarinthu unga aghduudambu pettraan nedithu uikkum aaruTirukkural 943). He also
invokes the Yogic concept of Mitahara by advising that “eating medium quantity of agreeable foods produces health and
wellbeing” (maarupaaduillaatha undi marutthuunnin oorupaadu illai uyirkku -Tirukkural 943).
PSYCHOSOMATIC RELAXATION:
Most medical doctors understand that it is important to relax in order to get better. The problem is that, though
the doctor tells the patient to relax, they don’t tell them how to do so and maybe in fact they don’t know the answer
themselves in the first place. Hatha Yoga and Jnana Yoga Relaxation practices help relax the body, emotions and mind.
Relaxation is a key element of any Yoga therapy regimen and must not be forgotten at any cost. Shavasana has been
reported to help a lot in hypertensive patients and practices such as Savitri Pranayama, Chandra Pranayama, Kaya Kriya,
Yoga Nidra, Anuloma Viloma Prakriyas and Marmanasthanam Kriya are also available to the person requiring this state
of complete relaxation. It is important to remember that relaxation on its own is less effective than relaxation that follows
active physical exertion.
COPING SKILLS:
Yoga has a lot to offer those who unable to cope with death and dying as well as those suffering from incurable
diseases. The Yoga philosophy of living sees death as an inevitable aspect of life that cannot be wished away. Swami
Gitananda Giri used to tell us that the whole of life is, but a preparation for the moment of death, so that we can leave
the body in the right way. Those who are taking care of the dying as well as those taking care of patients of incurable
diseases and major disabilities are under an extreme amount of stress and Yoga practice as well as its philosophy helps
them gain the inner strength necessary to do their duty. Yoga can help break the vicious spiral of pain-drug dosage-pain
and by doing so help reduce the drug dosage in patients suffering chronic pain. It has been reported that Yoga helps
improve the quality of life in patients suffering from cancer and also helps them cope better with the effects of treatment.
It relaxes them and helps them sleep better. As someone rightly said, “Yoga may not be able to always cure but it can
surely help us to endure”.
REDUCING EXPENDITURE:
Modern medicine is often criticized for the cost involved in its methods of treatment. Yoga offers an inexpensive
method of health that can be added to the medical armory when required. Yoga only requires the patient’s own effort
and really doesn’t need any paraphernalia. Of course the modern Yoga industry would rather have us believe that we
need tons of Yoga equipment to start Yoga, but they are awfully of the mark in this case. Reduction in drug dosage and
avoidance of unnecessary surgeries in many cases can also help reduce the spiraling cost of Medicare.
HEALTHY AGING:
Aging is inevitable and Yoga can help us to age gracefully. Modern medicine tries to help retard aging and help
people look better by costly surgical methods that are only an external covering over the underlying aging process.
Healthy diet, regular exercise, avoidance of negative habits and cultivation of the positive habits and a healthy lifestyle
can help us to age with dignity. Yoga can also help our ‘silver citizens’ retain their mental ability and prevent degenerative
disorders such as Parkinson’s disease, Alzheimer’s and various other dementias. Physical accidents such as falls can be
minimized and many an artificial hip, knee or shoulder replacement surgery can be avoided. My own revered father-
Guru Swami Gitananda Giri, Yogashri T Krishnamacharya, Sri Kannaiah Yogi, Swami Suddananda Bharathi, Sri
Yogeshwarji, Sri Yogendraji, Sri pattabi Jois and Padma Bhushan BKS Iyengarji are but a few of the Yogis who have
shown us that its is possible to grow old without losing any of the physical or mental faculties of youth.
PSYCHOTHERAPY:
In the field of psychotherapy and psychoanalysis we can find a lot of ancient Yogic concepts being reiterated time
and again. Many modern psychotherapeutic concepts such as identification, projection, and transference are similar to
concepts in Yoga psychology. Yoga psychology integrates diverse principles within a single body. CG Jung had a great
interest in Yoga and the eastern thought and said, “Chakras represent a real effort to give a symbolic theory of the
psyche”. His ‘Centre of Personality’ concept based on dream analysis is very similar to the Yogic concept of a central
psychic or spiritual personality. He also correlated Chakras to the archetypes that abound in the collective unconscious.
Yoga helps the psychotherapist in training self awareness, and in the self regulation of body, diet, breath, emotions,
habit patterns, values, will unconscious pressures and drives. It also helps in relating to the archetypal processes and to
a transient being. It offers an integrated method rather than one that is found in isolation in many different therapies.
The theory of Kleshas is an excellent model for psychotherapy while emotional therapies of Yoga include Swadhyaya,
Pranayama, Pratyahara, Dharana, Dhyana and Bhajans. Development of proper psychological attitudes is inculcated via
the concepts of Vairagya, Chitta Prasadanam as well as Patanjali’s advise on adopting the attitudes of Maitri, Karuna,
Mudita and Upekshanam towards the happy, the suffering, the good and the evil minded persons. Yoga also has a lot to
offer in terms of spiritual therapies such as Swadhyaya, Satsangha, Bhajans and Yogic counseling. It is also interesting to
note that both Yoga and psychoanalysis share common ground in understanding that symptoms of the disease are often
willed by the patients. While all psycho analysists must undergo psychoanalysis themselves, it is taught in Yoga that
one must first undergo a deep Sadhana, before attempting to guide others on the path. However while psychoanalysis
searches the unconscious, Yoga attempts to understand and explore the super conscious.
LIFESTYLE CHANGES:
Yoga helps patients take their health in their own hands. They learn to make an effort and change their life style for
the better so that their health can improve. Life style modification is the buzzword in modern medical circles and Yoga
can play a vital role in this regard. Yogic diet, Asanas, Pranayamas, Mudras, Kriyas and relaxation are an important
aspect of lifestyle modification. To live a healthy life it is important to do healthy things and follow a healthy lifestyle.
The modern world is facing a pandemic of lifestyle disorders that require changes to be made consciously by individuals
themselves. Yoga places great importance on a proper and healthy lifestyle whose main components are Achar (healthy
activities on a regular basis), Vichar (right thoughts and attitude towards life), Ahar (healthy, nourishing diet) and Vihar
(proper recreational activities to relax body and mind)
WOMEN’S HEALTH:
Women are the chosen ones blessed with the responsibility of the future of our human race. Healthy mothers give
birth to healthy babies and a healthy start has a great future ahead. Yoga has a lot to contribute in combination with
modern medicine to the health status of womankind. Puberty and menopause become easier transitions with the help
of Yoga and many eminent Yoginis have said that they were not even aware of a single menopausal symptom as they
went through this difficult period in a woman’s life. Similarly our young girls can vouch for the fact that their pubertal
changes and menarche has been relatively smoother than their counterparts who don’t practice Yoga. The benefits of
Yoga in terms of family planning are also an important aspect that needs further study, as they can be an effective part of
the contraceptive armory. The risk of side effects is negated and the entire control restored to the individuals themselves.
The Oli Mudras as practiced in the Gitananda Yoga tradition have great potential in this regard and also the Swara Yoga
theories of conception have a lot of exciting possibilities. Once conception occurs, Yoga helps the young mother to be,
to prepare herself physically and mentally for the upcoming childbirth. Yoga helps open the joints of the pelvis and hip
as well as strengthen the abdominal muscles for childbirth. Later, simple Pranayamas and relaxation techniques help
the new mother relax and enjoy the new experience of her life. Post partum introduction of simple practices along with
breathing, relaxation and a lot of crawling helps her come back to normal earlier and this can be used in all maternity
hospitals along with allopathic management. Yoga practices can also help reduce the drug dosage in medical problems
that often complicate a normal pregnancy such as diabetes, asthma and hypertension.
RESEARCH:
The positive benefits of Yoga research are of vital significance and an understanding of how the various practices
work in different conditions and in normal situations are of great value for both the science of Yoga as well as for the world
of medicine. Yoga therapists can benefit a lot by a scientific understanding of Yoga postures and other techniques. This
will bring about a rational approach to Yoga therapy rather than a haphazard application of individualistic knowledge.
Under the department of AYUSH, Morarji Desai National Institute of Yoga has created advanced centers for Yoga
in JIPMER, NIMHANS, AIIMS and DIPAS to promote all aspects of Yoga in these premier medical institutions
of India. Various private institutions are running in our country and doing their best to propagate Yoga-Vidya. Yoga
therapy is being used both in conjunction with modern medicine or alternative systems of medicine as well as on
its own in various centers. Various conditions such as diabetes, hypertension, arthritis, mental depression, bronchial
asthma etc have been found to be relieved by Yoga Therapy and centers such as ICYER at Ananda Ashram, sVYASA,
Kaivalyadhama, The Yoga Institute and Krishnamacharya Yoga Mandiram are doing a great deal of work in this field.
Though there is a lot of research on Yoga being done by medical doctors these days but it is important to remember
Swami Gitananda Giri’s words when he said, “We must research Yoga and not the lack of Yoga”. Many studies are badly
constructed and manya-time we find that the Yoga practices performed by the patients have no real relation to Yoga at
all. The higher aspects of Yoga are still not in the ‘researchable’ realm of modern science.
PRESENT SCENARIO:
The therapeutic potential of yoga has been recognized world over and studies have shown its beneficial effects in
numerous psychosomatic disorders like diabetes, hypertension, asthma, arthritis and other chronic diseases that are a
great burden on our health care delivery system. The International Association of Yoga Therapists in the USA (www.
iayt.org) is doing a lot of work to make Yoga Therapy acceptable to the medical community worldwide. They have given
details of hundreds of research studies done all of over the world with regard to yoga as a novel and adjunct therapy to
be used along with modern medicine.
In India Yoga Therapy is under Dept of AYUSH in Ministry of Health and Family Welfare and through its Morarji
Desai National Institute of Yoga (www.yogamdniy.nic.in) five Advanced Centers for Yoga have been set up in our
country. The Advanced Centre for Yoga Therapy, Education and Research (ACYTER), a collaborative venture between
JIPMER and MDNIY is functioning since June 2008 and focusing primarily on the role of Yoga in the prevention
and management of cardiovascular disorders and diabetes mellitus. More than 30,000 patients have benefited from the
Yoga therapy consultations and practical sessions till date. The centre also aims to popularize the science of yoga among
medical professionals (Yoga Vijnana 2008; 2: 71-78) and general public and has conducted workshops and awareness
programmes to this effect.
Central Council for Research in Yoga and Naturopathy in the Ministry of Health and Family Welfare (www.
ccryn.org) funds research studies in Yoga and ran a National Programme on Yoga and Naturopathy in 2010-2011. Yoga
therapists have been appointed under the NRHM programmes in government hospitals all over the country and most
major private medical hospitals have established Yoga and Healthy Living Centers.
Though there are many private hospitals hosting Healthy Lifestyle Centers for their patients, it is only in recent
times that the Public Sector Hospitals have started such centers. AIIMS was one of the first centers to have such a unit
(Indian J Physiol Pharmacol 2008; 52: 123-31) but today numerous units are functioning all over the country under the
A WORD OF CAUTION:
A word of caution is also required. Though Yoga and Yoga therapy are very useful in bringing about a state of total
health it is not a miracle cure for all problems. It needs a lot of discrimination on the part of both the therapist as well
as the patient. It may not be useful in emergency conditions and there is a strong need to consult a qualified medical
doctor where in doubt. Each patient is different and so the therapy has to be molded to suit the individual needs rather
than relying on a specific therapy plan for patients suffering the same medical condition. A very true problem is that
there is a different approach of the different schools of Yoga to the same condition. It is better to follow any one system
that one is conversant with, rather than trying to mix systems in a “Yogic Cocktail’. One must also be vigilant as there
is a strong presence of numerous quacks pretending to be Yoga therapists and this leads to a bad name for Yoga therapy
as well as Yoga in general.
CONCLUSION:
The art and science of Yoga has infinite possibilities for providing answers to most health problems troubling
modern humankind. However we often misunderstand this science and want it to be a miracle pill. A pill that we
take only once, and want all the problems to vanish into thin air! Yoga is a wholistic science and must be learnt and
practiced with a holistic view. The dedicated practice of Yoga as a way of life is no doubt a panacea for problems related
to psychosomatic, stress related physical, emotional and mental disorders and helps us regain our birthright of health
and happiness. It is only when we are healthy and happy that we can fulfill our destiny. With the adoption of a proper
attitude and lifestyle through the Yogic way of life, we can rise above our own circumstances and our life can blossom
as a time of variety, creativity, and fulfillment. Yoga helps us regain the ease we had lost through dis-ease (as implied
by sthira sukham asanam-PYS). It also produces mental equanimity (samatvam yoga uchyate-BG) where the opposites
cease to affect (tato dwandwa anabhigatha-PYS). This enables us to move from a state of illness and disease to one of
health and wellbeing that ultimate allows us to move from the lower animal nature to the higher human nature and
finally the highest Divine Nature that is our birthright.
Yoga is the original mind-body medicine that has enabled individuals to attain and maintain sukha sthanam, a
dynamic sense of physical, mental and spiritual well being. Bhagavad-Gita defines Yoga as samatvam meaning thereby
that Yoga is equanimity at all levels, a state wherein physical homeostasis and mental equanimity occur in a balanced
and healthy harmony.
Yogamaharishi Dr Swami Gitananda Giri Guru Maharaj, the visionary founder of Ananda Ashram at the
International Centre for Yoga Education and Research (ICYER) in Pondicherry and one of the foremost authorities on
Yoga in the past century, has explained the concept of Yoga Chikitsa (Yoga as a therapy) in the following lucid manner.
“Yoga Chikitsa is virtually as old as Yoga itself, indeed, the ‘return of mind that feels separated from the
Universe in which it exists’ represents the first Yoga therapy. Yoga Chikitsa could be termed as “man’s first
attempt at unitive understanding of mind-emotions-physical distress and is the oldest wholistic concept
and therapy in the world.”
To achieve this Yogic integration at all levels of our being, it is essential that we take into consideration the all
encompassing multi dimensional aspects of Yoga that include the following: a healthy life nourishing diet, a healthy and
natural environment, a wholistic lifestyle, adequate bodywork through Asanas, Mudras and Kriyas, invigorating breath
work through the use of Pranayama and the production of a healthy thought process through the higher practices of
Jnana Yoga and Raja Yoga.
Psychosomatic Disorders:
The Nirvana Prakarana of the Laghu Yoga Vashishta, one of the ancient Yoga Texts describes in detail the origin
and destruction of mental and bodily diseases. Sage Vashishta teaches Lord Rama that there are two major classifications
of disease. Those that are caused by the mind are primary (adhija vyadhi, the psychosomatic, stress disorders) while those
that afflict the body directly are secondary (anadhija vyadhi, infectious disease, accidents etc). The primary disease has
two sub divisions. These are the samanya (ordinary physical diseases) and the Sara (the essential disorder of rebirth that
may only be destroyed by atma jnana or knowledge of the Divine Self). Samanya diseases are the ones that affect us
physically and may be destroyed by the correction of the mind-body disharmony. It is in these psychosomatic disorders
that the actual practical application of Yoga practices as a mode of therapy can be very useful.
From the Yogic viewpoint of disease it can be seen that psychosomatic, stress related disorders appear to progress
through four distinct phases. These can be understood as follows:
1. Psychic Phase: This phase is marked by mild but persistent psychological and behavioural symptoms of stress like
irritability, disturbed sleep and other minor symptoms. This phase can be correlated with vijnanamaya and manomaya
koshas. Yoga as a mind body therapy is very effective in this phase.
2. Psychosomatic Phase: If the stress continues there is an increase in symptoms, along with the appearance of
generalized physiological symptoms such as occasional hypertension and tremors. This phase can be correlated with
manomaya and pranamaya koshas. Yoga as a mind body therapy is very effective in this phase.
3. Somatic Phase: This phase is marked by disturbed function of organs, particularly the target, or involved organ.
At this stage one begins to identify the diseased state. This phase can be correlated with pranamaya and annamaya
koshas. Yoga as a therapy is less effective in this phase and may need to be used in conjunction with other methods of
treatment.
*
* Yogacharya Dr. Ananda Balayogi Bhavanani, MBBS, ADY, DPC, DSM, PGDFH, PGDY, FIAY, MD (Alt.Med)
Deputy Director, CYTER, MGMCRI, SBVU and Chairman ICYER at Ananda Ashram, Pondicherry.
Email: yoga@mgmcri.ac.in and yognat@gmail.com
4. Organic Phase: This phase is marked by full manifestation of the diseased state, with pathological changes such
as an ulcerated stomach or chronic hypertension, becoming manifest in their totality with their resultant complications.
This phase can be correlated with the annamaya kosha as the disease has become fixed in the physical body. Yoga as a
therapy has a palliative and ‘quality of life improving’ effect in this phase. It also has positive emotional and psychological
effects even in terminal and end of life situations.
Potentialities:
Extensive research on Yoga being done all over the world has shown promise with regard to various disorders
and diseases that seem to be amiable to Yoga therapy (www.iayt.org, www.icyer.com, www.svyasa.org ). These include
psychosomatic, stress disorders such as bronchial asthma, diabetes mellitus, hypertension, irritable bowel syndrome,
gastro intestinal ulcer diseases, atherosclerosis, seizure disorder and headache. It also includes physical disorders such as
heart disease, lung disease, and mental retardation. Psychiatric disorders such as anxiety disorders, obsessive-compulsive
disorder, depression and substance abuse can also be managed along with other therapies. Musculoskeletal disorders
such as lumbago, spondylosis, sciatica and carpel tunnel syndrome can be tackled effectively with Yoga practices that
offer a lot of hope in metabolic disorders such as thyroid and other endocrine disorders, immune disorders, obesity and
the modern metabolic syndrome.
It is well established that stress weakens our immune system. Scientific research in recent times has showed that
the physiological, psychological and biochemical effects of Yoga are of an anti-stress nature. Mechanisms postulated
included the restoration of autonomic balance as well as an improvement in restorative, regenerative and rehabilitative
capacities of the individual. A healthy inner sense of wellbeing produced by a life of Yoga percolates down through the
different levels of our existence from the higher to the lower producing health and wellbeing of a holistic nature.
Streeter et al (2012) recently proposed a theory to explain the benefits of Yoga practices in diverse, frequently
comorbid medical conditions based on the concept that Yoga practices reduce allostatic load in stress response systems
such that optimal homeostasis is restored.
They hypothesized that stress induces an:
1. Imbalance of the ANS with decreased parasympathetic and increased sympathetic activity,
2. Under activity of the gamma amino-butyric acid (GABA) system, the primary inhibitory neurotransmitter
system, and
3. Increased allostatic load.
They further hypothesized that Yoga-based practices
1. Correct underactivity of the parasympathetic nervous system and GABA systems in part through stimulation
of the vagus nerves, the main peripheral pathway of the parasympathetic nervous system, and
2. Reduce allostatic load.
According to the theory proposed by Streeter and colleagues, the decreased parasympathetic nervous system and
GABAergic activity that underlies stress-related disorders can be corrected by Yoga practices resulting in amelioration
of disease symptoms. HRV testing has a great role to play in our understanding intrinsic mechanisms behind such
potential effects of Yoga.
Innes et al had earlier (2005) also postulated two interconnected pathways (given below) by which Yoga reduces the
risk of cardiovascular diseases through mechanisms of parasympathetic activation coupled with decreased reactivity of
sympathoadrenal system and HPA axis.
We are what we think, yet we also start to think that which we do. Yogic concepts and techniques enable the
development of right attitudes towards life and enable us to correct the numerous internal and external imbalances
we suffer due to our wrong lifestyle/ genetic potential. Yoga enables us to take responsibility for our own health and
happiness and as Swami Gitananda Giri would say, “If you want to be healthy do healthy things, if you want to be happy
do happy things”.
The following are just a few of the mechanisms through which Yoga can be said to work as an integrated mind-body
medicine:
1. Cleanses the accumulated toxins through various shuddi kriyas and generates a sense of relaxed lightness through
jathis and vyayama type activities. Free flow in all bodily passages prevents the many infections that may occur when
pathogens stagnate therein.
2. Adoption of a Yogic lifestyle with proper nourishing diet, creates positive antioxidant enhancement thus
neutralizing free radicals while enabling a rejuvenative storehouse of nutrients packed with life energy to work on
anabolic, reparative and healing processes .
3. Steadies the entire body through different physical postures held in a steady and comfortable manner without
strain. Physical balance and a sense of ease with oneself enhance mental / emotional balance and enable all physiological
processes to occur in a healthy manner.
4. Improves control over autonomic respiratory mechanisms though breathing patterns that generate energy and
enhance emotional stability. The mind and emotions are related to our breathing pattern and rate and hence the slowing
down of the breathing process influences autonomic functioning, metabolic processes as well as emotional responses.
5. Integrates body movements with the breath thus creating psychosomatic harmony. In Yoga the physical body is
related to annamaya kosha (our anatomical existence) and the mind to manomaya kosha (our psychological existence).
As the pranayama kosha (our physiological existence sustained by the energy of the breath) lies in between them, the
breath is the key to psychosomatic harmony.
6. Focuses the mind positively on activities being done, thus enhancing energy flow and resultant healthy circulation
to the different body parts and internal organs. Where the mind goes, there the prana flows!
7. Creates a calm internal environment through contemplative practices that in turn enable normalization of
homeostatic mechanisms. Yoga is all about balance or samatvam at all levels of being. Mental balance produces physical
balance and vice versa too.
8. Relaxes the body-emotion-mind complex through physical and mental techniques that enhance our pain
threshold and coping ability in responding to external and internal stressors. This enhances the quality of life as seen in
so many terminal cases where other therapies are not able to offer any solace.
9. Enhances self confidence and internal healing capacities through the cultivation of right attitudes towards life
and moral-ethical living through yama-niyama and various Yogic psychological principles. Faith, self confidence and
inner strength are most essential if at all we wish for healing, repair, rejuvenation and re-invigoration.
10. Yoga works towards restoration of normalcy in all systems of the human body with special emphasis on the
psycho-neuro-immuno-endocrine axis. In addition to its preventive and restorative capabilities, Yoga also aims at
promoting positive health that will help us to tide over health challenges that occur during our lifetime. This concept
of positive health is one of Yoga’s unique contributions to modern healthcare as Yoga has both a preventive as well as
promotive role in the healthcare of our masses. It is also inexpensive and can be used in tandem with other systems of
medicine in an integrated manner to benefit patients.
A Word Of Caution:
A word of caution is also required. Though Yoga and Yoga therapy are very useful in bringing about a state of total
health it is not a miracle cure for all problems. It needs a lot of discrimination on the part of both the therapist as well
as the patient. It may not be useful in emergency conditions and there is a strong need to consult a qualified medical
doctor where in doubt. Each patient is different and so the therapy has to be molded to suit the individual needs rather
than relying on a specific therapy plan for patients suffering the same medical condition.
A very true problem is that there is a different approach of the different schools of Yoga to the same condition. It is
better to follow any one system that one is conversant with, rather than trying to mix systems in a “Yogic Cocktail’. One
must also be vigilant as there is a strong presence of numerous quacks pretending to be Yoga therapists and this leads to
a bad name for Yoga therapy as well as Yoga in general.
Conclusion:
The dedicated practice of Yoga as a way of life is no doubt a panacea for problems related to psychosomatic, stress
related physical, emotional and mental disorders and helps us regain our birthright of health and happiness. It is only
when we are healthy and happy that we can fulfill our destiny. With the adoption of a proper attitude and lifestyle
through the Yogic way of life, we can rise above our own circumstances and our life can blossom as a time of variety,
creativity, and fulfillment.
Yoga helps us regain the ease we had lost through dis-ease (as implied by sthira sukham asanam-PYS). It also produces
mental equanimity (samatvam yoga uchyate-BG) where the opposites cease to affect (tato dwandwa anabhigatha-PYS).
This enables us to move from a state of illness and disease to one of health and well being that ultimate allows us to move
from the lower animal nature to the higher human nature and finally the highest Divine Nature that is our birthright.
Stress is inevitable in the modern world because of the imbalance between the demands of one’s environment and
one’s capabilities. In fact, it is the distress, which causes the problem and can be defined as every physical and mental
tension that we experience as unpleasant. The environment today is more demanding. From childhood onwards, the
development of capacities and capabilities of the individual is not able to keep pace with the increase of demands on
them. This gap in most cases goes on widening. The huge crowds at Temples, churches and mosques in some way or the
other are related to this imbalance. Everyone seems to be going there in order to beg or bribe the almighty to perform
the balancing act.
When we talk of stress we must also remember that some amount of stress is necessary in order to bring out the best
in us. However it is vital to learn how to manage stress and keep it under our control. It is important to also remember
the words of Epictetus in 60 A.D. who said, “Men are not disturbed by things, but the views, they take of them”. As
Swamiji Gitananda Giri Guru Maharaj jocularly used to say’ “You don’t have problems—you are the problem!” A
positive frame of mind will help us to be cheerful and unstressed. Maharishi Patanjali’s advise in this regard to cultivate
Pratipaksha Bhavanam (The Opposite View) is vital to achieve balance of the emotions and mind. It is also worth
trying to follow his advice of Maitri-Sukha (Friendliness towards the happy), Karuna-Dukha (Compassion towards the
suffering), Mudhita-Punya (Cheerfulness towards the virtuous) and Upekshanam-Apunya (Indifference towards the
wicked).
The most common causes of stress are the Shat Ripus or the six enemies of the spirit. These are Kama (Uncontrolled
passion), Krodha (Senseless Anger), Lobha (Greed), Moha (Blind infatuation), Mada (Massive Ego) and Matsarya
(Malice / envy). Corruption of character, conduct, thought and interpersonal dealing is another cause of stress.
An environment where sadistic pleasure gives satisfaction, where ethics have little or scant regard, where self-interest
is more important and where under cutting and backbiting are a common feature, will surely lead to the development
of extreme stress. It is important to realise these facts and be aware of them in our life. Unless we develop awareness
and consciousness of what we think, feel and do, there cannot be a lasting solution to stress. We must strive to become
persons of “Equal mindedness in all situations” that is described as Stitha Prajna or Samabhava in the Srimad Bhagavad
Gita.
Though stress probably cannot be avoided, it can, however, be managed. The following actions may help reduce/
eliminate the stress.
1. Awareness: It is important that we first become aware of the stress and then try to let it go. Sharing your tension
with a friend and/or a family member may solve the problem to a great extent. You cannot wish away problems by non-
acknowledgement of them.
2. Movement: Movement helps in reducing tension. This can mean walking, jumping, making noise, swimming
and playing. Stress tends to accumulates in the joints and movement helps to dissipate it. Rotation of the neck and
shoulders in many cases helps a lot. Some corporates have even established stress-relieving chambers where employees
may shout, screams or hit a hanging pillow to relieve the pent up tension.
3. Yoga techniques: The regular practice of various Yoga techniques and inculcating the Yogic values in daily life
will go a long way towards not only reducing the stress levels bit also in giving us that elusive “Peace of Mind”. Yogic
relaxation practices such as Shavasana and Yoga Nidra help to create a sense of awareness and relaxation in the whole
body as well as the mind.
4. Hobby: A hobby can help to relieve tension because it helps us to divert our mind from an unpleasant occurrence.
Music, dance, painting, cooking and gardening are effective ways to take our mind to a different “Zone”. Playing with
your pet can also help relieve tension and many people have ‘Thera-pets” or pets that help them therapeutically!
5. Breathing: Breathing is one of the easiest ways of relieving stress. Whenever you feel tension rising, take a few
*
* Yogacharya Dr. Ananda Balayogi Bhavanani, MBBS, ADY, DPC, DSM, PGDFH, PGDY, FIAY, MD (Alt.Med)
Deputy Director, CYTER, MGMCRI, SBVU and Chairman ICYER at Ananda Ashram, Pondicherry.
Email: yoga@mgmcri.ac.in and yognat@gmail.com
Surya Namaskar
Rishikesh Surya Namaskar, the Yogic sun salutation is a series of twelve physical postures. These alternating
backward and forward bending postures flex and stretch the spinal column through their maximum range giving a
profound stretch to the whole body. The basic breathing principle is to inhale during upward and backward bending
postures and exhale during forward bending postures.
Stand erect with your feet close together. Perform Namaskar Mudra by joining your palms together in front of your
chest.
Breathe in and stretch your arms over your head into the Anjali Mudra and then arch your back. Feel the healthy
stretch in your whole body.
Breathe out and bend forward while keeping your arms and back in one line and as straight as possible. Perform the
Pada Hasta Asana by bringing your head to your knees while keeping your hands on either side of your feet.
Breathe in and extend your right leg back until it is straight as possible and you are balanced on your toes and hands.
Your left leg should be bent with the sole flat on the ground. Lift your head and bend back and open up your chest. This
position to perform the Ashwa Sanchalana Asana. Breathe out and bring your left foot forward to come into the Pada
Hasta Asana. Breathe in and come up and perform the Anjali Mudra and bend backward. Breathe out and come back
to the standing while bringing your hands back to the chest in Namaskar Mudra.
To perform the Rishikesh Surya Namaskar on the opposite side perform the practice again with a slight modification.
To complete the other half the same movements are repeated except that the left leg is brought back while performing
the Ashwa Sanchalana the first time. The other postures such as Mehru Asana, Ashtanga Bhumi Sparsha and Bhujanga
Asana are done in the same manner. When coming back to the Ashwa Sanchalana the left foot is brought forward and
then the Pada Hasta is performed by joining right foot to the left before completing the practice with the Anjali Mudra
and finally relaxing in the Sama Sthithi with deep breathing.
One full round consists of the 12 poses done twice in sequence. Practice 3 to 9 rounds of the Surya Namaskar daily
for maximum benefit. When the exercises are done little quickly the gain is more physical and when they are done slowly
with breath awareness the gain is more mental and spiritual.
Yoga Asanas
TALA KRIYA
The term, “Tala” refers to a Palmyra tree and you should try to stretch yourself as tall
as that tree while performing this practice. Take up a comfortable and stable Samasthiti
Asana. Breathe in and lift both arms up over your head until they are parallel to each other.
Let the palms of both hands face inward and then go up onto your toes and stretch up as
high as possible. Hold the breath and feel the healthy stretch along your whole body from
toes to finger tips. Breathe out and relax your arms back to your sides while coming back
to the flat foot posture. Repeat the practice two more times at each session for maximum
benefit. With practice the posture can be held for a longer time and normal breathing done
while holding the posture for 30 to 45 seconds.
TRIKONA ASANA
Stand in Samasthiti Asana. Place your feet two to three feet apart facing forwards.
Stretch your arms to the sides so that they are pulling the chest in opposite directions.
Turn your head and right foot to the right side and slowly bring your right hand down
to the right foot and place the palm of the right hand on the ground in front of the right
foot. Look up at the middle finger of the left hand. Let the entire torso get a good twist
and stretch. Hold the position for 30 seconds while performing deep breathing. Release
and come back up to the open arm position and then do the opposite side by placing
your left hand down in front of the left foot. Hold the position for 30 seconds while
performing deep breathing. When ready come back up to the Samasthiti Asana and
relax with a few rounds of deep breathing.
VAKRA ASANA
Sit erect with your legs stretched out in the Uttana Asana. Bend your right knee
and place the right foot by the side of the left knee. Turn to your right and place your
right hand on the ground behind you to support your erect position. Bring your left
arm round the outer side of the right knee and catch hold of the right big toe. Turn
your head and look back over your right shoulder. The erect knee acts as a fulcrum
for getting maximum twist of the spine. Keep your torso as straight as possible. Hold
the posture for 30 seconds with soft breathing.
Release the posture and come back to the Uttana Asana. This posture gives an
excellent massage to the abdominal organs and is very useful for those suffering from
diabetes as well as digestive disorders. It is also useful for neck and back problems.
Repeat the practice on the opposite side in a similar manner. Hold the posture for 30
seconds with soft breathing. Release the posture and come back to the Uttana Asana
and relax with deep breathing for some time.
BHUJANGINI MUDRA
To perform the Cobra gesture, take up the Unmukha Asana
which is a prone position with your entire body in a straight line.
In this technique the emphasis is on the breathing pattern and
the production of a mighty hissing sound through the clenched
teeth. Slowly bring your arms forward and keep your palms on the
ground alongside your shoulders. Take in a deep breath. While
making a mighty hissing sound, flare back into the Bhujanga
Asana. Slowly relax back onto the floor while breathing in and
then again flare back with a mighty hiss. Repeat this Mudra at
least three to six times at each session. This technique helps release
the pent up stress that accumulates in our system from our daily
life and provides great emotional and mental relief.
It is an excellent stress-buster and is a must for all in this day and age. After completing the practice come back
down to the face prone pose. Place your arms alongside your body and turn your head to the side. Relax for a few
minutes and let the benefit of this Mudra seep into each and every cell of your body.
SARVANGA ASANA
Lie down in Shava Asana. Breathe in and lift both legs at a time until you are in the Dwi
Pada Uttanpada Asana. Continue the upward motion and lift your back off the ground using both
arms to support the lower back. Keep your trunk and legs in a straight line by supporting the entire
trunk on the shoulders. Breathe in a shallow manner while concentrating on the healthy pressure
at the throat region.
Release the posture after 10 to 15 seconds and while breathing out slowly come back to the
Shava Asana. Roll your head from side to side to ease away any pressure that may have accumulated
in the neck. After a short relaxation, repeat the practice two more times.
VIPARITA KARANI
Viparita Karani is the shoulder stand-like Mudra where the weight of the body
is supported by the elbows while the hands are placed against the pelvic girdle. From
the supine Shavasana slowly lift both your legs up as if performing the Sarvangasana.
However the weight of your body should be balanced on your elbows and arms and
not on your shoulders.
Hold the posture in a comfortable manner and then start to perform the
incomplete and complete actions of this Mudra.
Perform the incomplete action by taking a deep inhalation and bringing your
straightened legs towards your head so that your body makes an acute angle. Then
perform the completed action by pushing your legs away while exhaling the breath.
Make sure that your feet are extended in a rigid position making an obtuse angle.
Breathe in bringing your feet towards your head 1-2-3-4-5-6. Breathe out pushing your feet away 1, 2, 3,4,5,6.
Continue the practice for a minimum of three to nine rounds of this alternation between the incomplete and
complete postures with the breath cycle at every session.
This Mudra promotes a healthy metabolic function by stimulating the pancreas and the uptake of insulin by cells of
the body. It is highly recommended for the prevention, control and possible cure of conditions such as Diabetes Mellitus
MARMANASTHANAM KRIYA
The twenty-two sensitive parts of the body are known by the collective Sanskrit
term Marmanasthanam. To concentrate upon these parts in a particular order or to
command these areas to relax in a particular way while concentrating, gives a very
satisfactory, deep relaxation that has been found by tested experiments to give relief
even to compulsive dreaming. This is an excellent Kriya to do at the end of a strenuous
session of Asanas and Pranayamas. The relaxation should be preceded by at least nine
rounds of Savitri Pranayama, the Rhythmic Breath, to create the proper atmosphere.
This technique (Kriya) can be done in two ways, one for relaxation the other for deep
concentration. For relaxation the technique is done from “feet to the head.” For deep
concentration from “head to feet.” While concentrating upon twenty-two body parts,
each part is commanded (by mind) “to relax” or a thought of peace or serenity” directed
to the areas.
For relaxation, concentrate upon the (1) toes and command the toes to relax (2) feet
(3) lower legs to knees (4) upper legs to hips (5) buttocks (6) base of spine (7) pelvic area
(8) abdomen (9) chest and (10) shoulders. Now take your concentration down to the (11)
fingers, and command the fingers to relax then (12) hands (13) lower arms to elbows
(14) upper arms to shoulders where your concentration joins with body concentration
(15) throat (neck) (16) around the mouth and chin (17) around the nose and cheeks (18)
eyes (19) back around the ears (20) back of the head (21) top of the head (22) Cavernous
Plexus in the middle of the forehead. All the while you should command “relaxation.”
Perform Jyoti Dharana and Jyoti Dhyana (concentration and meditation on the Divine
light) at the Bhrumadhya Bindu (Midpoint between the eyebrows). Visualize the
Divine Jyoti to be having the brilliance equal to 1000 suns but without the glare. Absorb
yourself into this Divine Jyoti.
PRANAYAMA PRACTICES
PRANAVA PRANAYAMA
‘Tasya vachakah pranavaha’, the sacred sound of the Divine is the Pranava says
Maharishi Patanjali. This develops abdominal, thoracic and clavicular regions of the
lungs to their maximum capacity. This Pranayama has unlimited healing potential and
brings about harmony of body, emotions and mind. It is an important part of Rishiculture
Ashtanga Yoga tradition as taught by Yogamaharishi Dr Swami Gitananda Giri Guru
Maharaj.
Adham Pranayama, the abdominal or lower chest breathing. Put the fingers into the
Chin Mudra with the index and thumb fingers touching each other at the tips. Keep the
other three fingers straight and united. Take a deep breath into the lower chest and abdominal regions and then let it
out with the sound aaa…….
To perform thoracic or mid-chest breathing, the Madhyam Pranayama, curl your fingers inward to form Chinmaya
Mudra. Take a deep breath into the mid chest and thoracic regions and then breathe out with the sound ooo…….
Adyam Pranayama is the clavicular or upper chest breathing and utilises Adhi Mudra. Clench your fists with your
thumb in the centre. Keep the Adhi Mudra on your thighs and breathe deeply into the upper chest and clavicular regions
and then exhale with the sound mmm…….
Joining the earlier three parts of the breath in a complete Yogic breath is the fourth stage, known was Mahat Yoga
Pranayama. Put the Adhi Mudra with knuckles of your right and left hands touching in front of the navel. This is now
known as the Brahma Mudra. Take a deep breath into the low, mid and upper chest regions. Now let the breath out with
the sounds of aaa…ooo…mmm…. Relax and enjoy the feeling of potent healing energy flow through the entire body.
CHANDRA PRANAYAMA
Sit in Vajrasana and perform Nasarga Mudra with your right hand. Close your right nostril with your thumb.
Inhale slowly through your left nostril for a count of four. Now exhale through the same left nostril for a count of eight.
Keep your right nostril closed throughout the duration of the practice. Repeat the Chandra Pranayama for a
minimum of nine rounds at each session.
Patients of lifestyle disorders such as anxiety, hypertension, insomnia, diabetes and other stressful conditions can
benefit by practising this Pranayama 27 times before breakfast, lunch, dinner and before going to bed at night.
BHRAMARI PRANAYAMA
Sit on the heels in the Vajrasana with the spine erect. Perform the Shanmuki Mudra with the thumbs of the hands
closing the external auditory canal. The first two fingers are then placed over the closed eyelids while the ring fingers
regulate the flow of air through the nostrils. The little fingers are placed over the closed lips. This Mudra helps in joining
together the nerves of the hands with the facial and trigeminal nerves on the face.
Take a slow and deep breath in for six counts. Let out the breath very slowly while making a sound in the nasal
passages like the high-pitched sound of a female bee. This buzzing sound is very much like the Anuswarah sound of
“mmm” of the Pranava AUM. Repeat this at least nine times.
Bhramari is one of the Swara Pranayamas and stimulates the secretions and tones up nerve centres. This helps relive
Pitta conditions and rejuvenates the skin. It also creates a beautiful voice. It is a contemplative prelude to Nada Yoga.
CONTEMPLATIVE PRACTICES
PRANA DHARANA -BREATH AWARENESS: Sit in Vajrasana or lie down in Shava Asana. Begin to be
aware of your breathing and how the air passes down from the nostrils into the lungs and then back out the nostrils.
Feel the abdominal movements as the abdomen rises with the in breath and falls with the out breath. Let your awareness
settle in the abdomen. Feel the cool inspired air flowing into the nostrils and the warm expired air flowing out of the
nostrils. Let your awareness settle at the tip of the nose. Consciously regulate the breath so that the ratio of insp: exp is
equal. It can be a 4,6,8 or 10 count. Perform nine rounds of this practice.
MINDFULNESS BASED MEDITATION: One of the most productive of the many forms of “quiet sitting”,
popularly grouped under the heading of meditation is the mindfulness based awareness of one’s thoughts. This is to be
done without identifying with the thoughts and without either justifying or condemning them. Take up a straight back
sitting position and sit facing to the North or East in the early morning. Keep your mind as placid as possible, as this is
the important feature of the early morning meditation. Breathe slowly and rhythmically, but very quietly. Do not upset
the peace. Hold your mind concentrated inside your head at a point in line with the eyebrows. Relax. Don’t attempt to
force visualization, simply be alert and expectant. Presently, you will have the sensation of movement within the head, as
though watching a “ticker tape” of your thoughts. The thoughts will be in extreme slow motion. Observe the thoughts.
Don’t get emotionally involved with them, just watch them. You will actually be able to see your thoughts, as well as
hear them. Usually, the thoughts are quite mundane, but benign. Simply observe them, passively and dispassionately.
OM JAPA: Take up any meditative posture and start to perform the Savitri Pranayama in a 6 by 3 or 8 by 4
rhythm. Make an audible Pranava OM in the Bindu Nadi. With Japa-Ajapa, make silent intonation of the Pranava OM
concentrating at this same point. Do not let the mind waver away from either a conscious repetition of the Mantra OM,
as Japa, or as the silent Ajapa.
AJAPA JAPA: Take up any meditative posture and start to perform the Savitri Pranayama in a 6 by 3 or 8 by
4 rhythm. As you breathe in listen to the sound of SAH made as the breath enters your respiratory passages. As you
breathe out listen to the sound of HUM that is made as the breath leaves your respiratory passages. Concentrate on this
Ajapa Japa of HAMSA SOHAM in tune with the breath.
11. Liperoti R, Landi F, Fusco O, et al. Omega-3 polyunsaturated fatty acids 3. Donohue JM, Pincus HA. Reducing the societal burden of depression: A
and depression: A review of the evidence. Curr Pharm Des 2009;15:4165– review of economic costs, quality of care and effects of treatment. Pharmaco-
4172. economics 2007;25:7–24.
4. Sobocki P, Jönsson B, Angst J, Rehnberg C. Cost of depression in Europe.
J Ment Health Policy Econ 2006;9:87–98.
Eugenia Aparecida Kalleian, MD1
and Jaqueline Kalleian Eserian, MS2 5. Kou MJ, Chen JX. Integrated traditional and Western medicine for treat-
1Universidade Federal de São Paulo, São Paulo, Brazil ment of depression based on syndrome differentiation: A meta-analysis of
2Instituto Adolfo Lutz, São Paulo, Brazil
randomized controlled trials based on the Hamilton depression scale. J Tradit
Chin Med 2012;32:1–5.
6. Stub T, Alraek T, Liu J. Acupuncture treatment for depression—a system-
atic review and meta-analysis. Eur J Int Med 2011;3:259–270.
7. Wen TS. Clinical experience. In: Hsing WT, ed. Therapeutic Manual of
Acupuncture Acupuncture [in Portuguese]. Barueri, Brazil: Manole, 2008:334–336.
8. MacPherson H, Richmond S, Bland M, et al. Acupuncture and counsel-
Depressive disorders are defined by the American Psychiatric ling for depression in primary care: A randomised controlled trial. PLoS Med
Association in the DSM–V as comprising a group of disorders 2013;10:e1001518.
that include major depression, dysthymic disorder, adjustment
disorder with depressed mood, and minor depression.1 Clinical Yolanda Maria Garcia, MD, PhD1
symptoms may be emotional (intense sadness and emotional and Mariana Rebêlo César Cavalcanti, MD2
distress, emotional numbness, anxiety, or irritability), ideational 1Ambulatory Geriatrics Division
(worthlessness or guilt, death or suicide), and neurovegetative Clinical Medicine Department
(loss of energy, changes in sleep and appetite), causing clinically 2Medical Residency Program of Acupuncture, Orthopedics
significant distress or psychosocial impairment.1 and Traumatology Department
Depression is commonly associated with other disorders São Paulo University Medical School
such as anxiety and alcohol and drug abuse.2 Depression is São Paulo, Brazil
highly prevalent, frequently underdiagnosed and undertreated,
and, at the same time, a major cause of functional disability,
mortality, and economic loss.2–4
Modern literature recognizes acupuncture and moxibus- Auriculotherapy
tion, two techniques from Traditional Chinese Medicine
(TCM), as useful resources for managing depressive disor- Depression is known to be associated with physical illness-
ders. These techniques are used in conjunction with drugs es, immune dysfunction, and mortality from suicide.1 Given
and psychotherapy.5,6 the pharmacologic therapy limitations for treating depression,
The description of depressive disorders in TCM is based on other noninvasive complementary methods integrated with
the same clinical features as in Western medicine, but they will mainstream medicine must be explored. Auriculotherapy, an
be classified according to the patient’s condition and symptoms. approach involving Traditional Chinese Medicine (TCM),
There are different pathogenic factors in TCM. Stagnation of is proposed as a therapy for patients who have depression,
Liver Qi and Spleen Deficiency is one of the most common syn- wherein specific points on the auricle are punctured or stimu-
dromes of depression.5 Heart Yin Deficiency, Disharmony of the lated to treat various disorders of the body.2 This therapy is a
Spleen and Stomach, and Kidney Deficiency may also exist, and specialized form of acupuncture that treats the ear as a micro-
their meridian points should be tonified.5,7 For each syndrome system of the body.3
there is a specific TCM prescription. Neurovegetative manifesta- In auricular acupuncture, eight auricular points that can
tions, such as insomnia and palpitations, may be treated with the be used to relieve depressive status are identified (Table 1).
Heart or Pericardium meridian acupoints, while chest tightness The Chinese Standard Ear-Acupoints Chart, which is rec-
and epigastric discomfort, memory loss, and excessive worry ognized by the World Health Organization, is used to locate
can be treated with the Spleen meridian acupoints.7 the points (Fig. 1). The selection of points was based on the
Acupuncture may be effective for reducing the severity of “organ” theory of Chinese medicine as well as perspectives
depression,6,8 and, used in conjunction with Western conven- in Western medicine.
tional care, may help lower doses of drugs and may improve Depression is associated with defects in the neurotransmit-
adherence to conventional treatments.3,8 ters (norepinephrine, dopamine, and serotonin) in the brain4;
thus, a number of selected auricular points correspond to the
References different parts of the brain. The treatment protocol includes
application of magnetic pellets starting on either the left ear or
1. American Psychiatric Association. Diagnostic and Statistical Manual of Men-
the right ear. Only one ear receives treatment at a time, with
tal Disorders, 5th ed. Arlington, VA: American Psychiatric Association, 2013. each ear treated alternately, for a total treatment of 4 weeks.
2. Pietrzak RH, Kinley J, Afifi TO, et al. Subsyndromal depression in the After the first application, the magnetic pellets are retained on
United States: Prevalence, course, and risk for incident psychiatric outcomes. the acupoints for 1 week, and then a new set of pellets is ap-
Psychol Med 2013;43:1401–1414. plied on the opposite ear in a similar fashion.
(D) Supine āsanas are Upside down Seal (Viparithkar- It is easy to teach my patients how to perform the meditation
ani āsana for 2 minutes) and Wind releasing pose at the end of their clinic visits. In addition, my patients often
(Pavanmukthāsana for 1 minute) do not have the time for more time-intensive interventions,
(4) Meditations—Pranava japa10 (OM Chanting) and Saha- and are always looking for something easy and quick to do
ja Yoga9 Meditation for 15 minutes that will improve their health.
(5) Guided relaxation—Corpse pose (Savāsana)11 for 10 min- As a result of my own personal improvements, I decided to
utes at the end of āsanas and prānāyama. study Kelee meditation in a clinical population at the Univer-
sity of California San Diego (UCSD) Medical Center. My col-
leagues and I were able to demonstrate statistically significant
References reductions in stress, anxiety, and depression in participants af-
ter 12 weeks across 6 different administered questionnaires.5
1. World Health Organization: Depression. 2012. Online document at: www. The real advantage of Kelee meditation, compared to other in-
who.int/mediacentre/factsheets/fs369/en Accessed December 23, 2013. terventions for improving mental health, is that Kelee meditation
2. World Health Organization. The Global Burden of Disease: 2004 Update. does not introduce a new medication into the body nor does it try
2008. Online document at: www.who.int/healthinfo/global_burden_disease/ to change a person’s thoughts to change how that person feels.
GBD_report_2004update_full.pdf Accessed June 16, 2012.
Kelee meditation is unique in making a distinction between brain
3. Kozasa EH, Santos RF, Rueda AD, et al. Evaluation of Siddha Samadhi function and mind function. Developing stillness of mind allows
Yoga for anxiety and depression symptoms: A preliminary study. Psychol Rep
2000;103:271–274.
each person to develop clearer perception of mind and to stop the
brain’s tendency to ruminate over what it does not understand.
4. Robin M. A Handbook for Yogasana Teachers: The Incorporation of Neu-
roscience, Physiology and Anatomy into the Practice, 1st ed. Tucson: Wheat- Of all of the potential interventions for depression, I have found
mark Press, 2009. this meditation to be the most effective way to help my patients
5. Shapiro D, Cline K. Mood changes associated with Iyengar yoga practices: learn how to troubleshoot their minds and help themselves.
A pilot study. Int J Yoga Ther 2004;14:35–44.
6. Woolery A, Myers H, Sternlieb B, et al. A yoga intervention for young adults
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Daniel Lee, MD
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Hemant Bhargav, MBBS, MD (Y&R),
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Praerna Chowdhury, BAMS, MD (Y&R)
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and Nagarathna Raghuram, MD, FRCP (UK)
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on behalf of/with co-authors*
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7. Röhricht F, Papadopoulos N, Priebe S. An exploratory randomized con- field. In the next issue, the Clinical Roundup will focus on
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cal trial. Body Movement Dance Psychother 2013;October 18:e-pub ahead To order reprints of this article, e-mail Karen Ballen at: Kballen@liebertpub.com
of print. or call (914) 740-2100.
YOGA AND MIND BODY THERAPIES IN HEALTH AND DISEASE: A BRIEF REVIEW
Ananda Balayogi Bhavanani *, Meena Ramanathan **, Madanmohan ***
Some of the important documented health We can say that the eastern mind-body
promoting benefits of mind-body practices such as techniques affect every cell of the human
yoga and meditation include: body. They bring about better neuro-effector
1. Improvement in cardio-respiratory efficiency 9, communication, improve strength, and enhance
10, 11, 12 optimum functioning of all organ-systems while
2. Improvement in exercise tolerance 13, 14, 15, 16 increasing resistance against stress and diseases
3. Harmonious balance of autonomic function 17, with resultant tranquillity, balance, positive attitude
18, 19, 20 and equanimity.
Mechanisms postulated include the restoration nerves, the main peripheral pathway of the
of autonomic balance as well as an improvement parasympathetic nervous system, and ii) reduce
in restorative, regenerative and rehabilitative allostatic load.
capacities of the individual. A healthy inner sense
of wellbeing produced by a life of yoga percolates According to the theory proposed by them,
down through the different levels of our existence decreased parasympathetic nervous system and
from the higher to the lower levels producing health GABAergic activity that underlies stress-related
and wellbeing of a holistic nature. Streeter et al disorders can be corrected by yoga practices
recently proposed a theory to explain the benefits resulting in amelioration of disease symptoms. A
of yoga practices in diverse, frequently co-morbid review by Bhavanani concluded that heart rate
medical conditions based on the concept that yoga variability (HRV) testing has a great role to play
practices reduce allostatic load in stress response in our understanding of the intrinsic mechanisms
systems so that optimal homeostasis is restored.50 behind such potential autonomic balancing effects
of yoga.51 Innes et al had earlier postulated two
They hypothesized that stress produces an: interconnected pathways by which yoga reduces
• I mbalance of the autonomic nervous the risk of cardiovascular diseases through the
system with decreased parasympathetic mechanisms of parasympathetic activation coupled
and increased sympathetic activity, with decreased reactivity of sympathoadrenal
system and HPA axis.52
• Under activity of the gamma amino-
butyric acid (GABA) system, the primary It is notable that one of the newer applications
inhibitory neurotransmitter system, and of yoga has been in managing the aftermaths of
• Increased allostatic load. natural disasters. Studies have shown that yoga
significantly reduces symptoms of posttraumatic
They further hypothesized that yoga- stress disorder (PTSD), self-rated symptoms of
based practices i) correct under activity of the stress (fear, anxiety, disturbed sleep, and sadness)
parasympathetic nervous system and GABA and respiration rate.53
systems in part through stimulation of the vagus
Figure 2: Impact Of Stress On Hypothalamic–Pituitary–Adrenal (Hpa) Axis And Sympathetic Nervous System.
(Sengupta P. Health Impacts of Yoga and Pranayama: A State-of-the-Art Review.Int J Prev Med 2012; 3:444–58.
* Yoga has significant beneficial effects at these levels)
Figure 3: Interconnections Between Inner Correspondence / Peaceful Harmony (Icph), Mindful Acceptance &
Mental /Emotional Stabilization In Response To Mind-Body Interventions Such As Yoga.
(Arndt B¨ussing et al. Inner Correspondence and peacefulness with practices among participants in Eurythmy
Therapy & Yoga: A Validation Study. Evid Based Complement Alternat Med 2011; 2011: 329023.)
Figure 4: Proposed Relationships Among Dyspnea, Benefits of Yoga, and Outcomes of Participation In A Yoga
Program. (Donesky-Cuenco D, Nguyen Hq, Paul S, Carrieri-Kohlman V. Yoga Therapy Decreases Dyspnea-Related
Distress and Improves Functional Performance In People With Chronic Obstructive Pulmonary Disease: A Pilot Study.
J Altern Complement Med 2009; 15: 225–234).
Figure 5 Postulated Mechanisms By Which Yoga Can Help Reduce Risk For Type 2 Diabetes Mellitus And Its
Complications (Innes Ke, Vincent Hk. The Influence Of Yoga-Based Programs On Risk Profiles In Adults With Type 2
Diabetes Mellitus: A Systematic Review. Ecam 2007; 4: 469-86.)
A recent systematic review of yoga on therapeutic exercises, relaxing yoga, touch and
menopausal symptoms reported small effects manipulation, or no intervention. Yoga was more
on psychological symptoms with no effects on effective for chronic back pain than the control
total menopausal symptoms, somatic symptoms, interventions such as usual care or conventional
vasomotor symptoms, or urogenital symptoms.89 therapeutic exercises though some studies
showed no between group differences.91 Recently
Musculoskeletal Conditions two well designed trials of yoga for back pain
A review by Posadzki et al90 found that 10 of 11 reported clinically meaningful benefits over usual
RCTs reported significantly greater effects in favor medical care but not over an intensive stretching
of Yoga when compared to standard care, self-care, intervention.92,93
Figure 6: Mechanisms Underlying Effectiveness Of Yoga For Chronic Low Back Pain. (Sherman et al., Comparison
of yoga versus stretching for chronic low back pain: protocol for the Yoga Exercise Self-care trial. Trials 2010; 11:36
the practitioner. Since lifestyle related diseases are of complementary and alternative medicine (CAM) and
frequency of visits to CAM practitioners: United States,
alarmingly on the rise in our modern society, yogic 2007. Natl Health Stat Report 2009; 18:1-14.
lifestyle should be given a special place in preventing 4. Purohit MP, Wells RE, Zafonte RD, Davis RB, Phillips RS.
and managing these diseases. Neuropsychiatric symptoms and the use of complementary
and alternative medicine. PM&R 2013; 5: 24–31.
As suggested by Bussing et al, “Yoga may well 5. Bhavanani AB. Yoga Chikitsa: The application of Yoga as a
be effective as a supportive adjunct to mitigate some therapy. Pondicherry, India: Dhivyananda Creations, 2013
medical conditions, but not yet a proven stand-alone, 6. Taylor MJ. What is Yoga Therapy? An IAYT definition. Yoga
curative treatment. Larger-scale and more rigorous Therapy in Practice 2007; 3: 3.
research with higher methodological quality and 7. Recommended Educational Standards for the Training of
Yoga Therapists. 2012. www.iayt.org/Documents/IAYT_
adequate control interventions is highly encouraged Educational%20Standards_final_7-1-2012.pdf
because yoga may have potential to be implemented 8. Bhavanani AB. Bridging Yoga therapy and personal practice:
as a beneficial supportive/adjunct treatment that is the power of sadhana. Int J Yoga Therap 2012 ; 22: 89-90.
relatively cost-effective, may be practiced at least in 9. Madanmohan, Thombre DP, Balakumar B, et al. Effect of yoga
part as a self-care behavioural treatment, provides a training on reaction time, respiratory endurance and muscle
strength. Indian J Physiol Pharmacol 1992; 36: 229-33.
life-long behavioural skill, enhances self-efficacy and
10. Madanmohan, Mahadevan SK, Balakrishnan S, et al. Effect
self-confidence and is often associated with additional of six weeks yoga training on weight loss following step
positive side effects.”106 test, respiratory pressures, handgrip strength and handgrip
endurance in young healthy subjects. Indian J Physiol
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* Dr Ananda Balayogi Bhavanani, Deputy Director, CYTER, Mahatma Gandhi Medical College and Research
Institute, Puducherry 607402, India, Email: yognat@gmail.com
Duhkha or painful suffering at the physical, many aspirants get scared whether they are harming
emotional and mental level can drive us to despair. themselves and stop their Sadhana out of fear.
Suffering is an excellent trick our mind plays as
very few can overcome the ‘moment’ of suffering. Shvasaprasvasa refers to the irregularity in
Very few are capable of realizing what is really breathing patterns. One of the main physical
happening in the process of their evolutionary manifestations of mental and emotional upsets
journey. The moment ‘suffering’ is felt, most people is the haphazardness of respiration. Ancient
give up, and the lower mind survives to fight Yogis contemplated this deeply and found that
another day. mental disturbances cause irregularity and
instability of respiration. Though their jnana
Daurmanasya refers to dejection and despair. drishti (perspective of wisdom) they realised
We must remember that depression is not just in that by stabilizing the breath, we can conversely
the mind but has many physical aspects too. A produce a stability of emotions and mind. This
state of depression is another tool by which the knowledge is used even today in the practice
lower mind tries to halt the spiritual progress of a of pranayama, when it is used as a means of
sadhaka. However we must realise that the greatest altering the higher (mind) through the lower
teachings are often given at moments of great (body). This is one of the best examples of the
despair. The art and science of Yoga understands numerous somato-psychic applications found in
that this may be the best ‘teachable’ moment and the practices of hatha yoga, the physical science
hence we find the highest teachings of the Bhagavad of balancing equal and opposite energies.
Gita and Ramayana coming at this point.
Becoming One With The Breath: personal. The ego which is fixated only on its own
shallow self will soon run into the blank wall of
In the science of Yoga, body movement and
depression and despair, overwhelmed by its own
breath must be synchronized. The breath pattern
superficiality. That striving spirit which looks
is important. Particularly in the use of kriya or
within at the universal aspect of its own nature and
structured movements like Surya namaskar, the
sees the oneness of the whole of creation will find
body is normally lifted on an incoming breath and
an endless fountain of inspiration and joy. In short
lowered on an outgoing breath. Some of the breath
it may be safely said that the practice of Yoga as
patterns such as the bhastrika strengthen the whole
a unified whole helps the individual shift from an
solar plexus area as well as the diaphragm, building
‘I”-centric approach to a “we”-centric approach.
up stamina while producing internal cleansing
of organs and the blood stream. Kapalbhathi The Srimad Bhagavad Gita says, “yogaha karmasu
is another dynamic technique that enables us koushalam” meaning thereby that Yoga is skill in
to break out of the deep hole of depression by action (BG 2:50). The real Yogi, immensely conscious
creating a sense of activation. Surya nadi and ujjayi and aware at the physical, mental and emotional
pranayama can also help in activating those who levels gains great control through that consciousness
need the activation for healthy well being. The over all aspects of life thus developing a real skill in
bandha trayam as well as the aswini mudra are both living. Part of that skill springs from his cultivated
a God-send for those suffering from depression as detachment, his ability to work for “work’s sake,”
they revitalise the entire psycho-neuro-endocrine and not for the sake of the reward. He realizes that
system. The pranava and bhramari pranayama work his duty is to do his best but that the ultimate result
towards creating an inner harmony that results in is not in his hands. The Yogi performs the needed
the attainment of a state of mental calmness. action not for the sake of the fruits of that action, but
because it is good and necessary to do so.
According to Dr Swami Gitananda Giri, one
of the foremost exponents of Yoga in the 20th Such an attitude of mind produces consummate
century, the inherent message of Pranayama can be skill in whatever action the Yogi undertakes.
summarised as follows: Consummate concentration, consummate controls
are all offshoots of good Yoga Sadhana. This
• Th
ere is an absolute and direct correlation
belies the age-old belief that the competitive
between the way an organism breathes and
spirit produces the highest skill. To this the
its energy level.
Yogic answer is: detachment from the fruits of the
• There is an absolute and direct correlation action produces the greatest efficiency, for one is
between the way a man breathes and the then emotions connected with “goal-oriented”,
length of his life span. competitive thinking. The beauty of Yoga is that
• There is an absolute and direct correlation these abstract principles become concrete in the
between the way a man breathes and the daily practice of the techniques available in the
state of mind and clarity of thought, which Yoga system. Once the “seed of Yoga” finds fertile
he enjoys. soil, these concepts grow naturally, slowly but surely
• There is an absolute correlation between taking root in all aspects of life.
the way a man breathes and the quality of
emotions, which he experiences. Wholistic Approach of Yoga:
• There is an absolute and direct correlation The Yogic wholistic approach to life that ‘everything
between the way a man breathes and is important and everything has its effect’ could do
the subtlety of the thoughts, which pass much to improve the mind, body and emotional
through his mind. states of well being. These practical approaches to
health include:
Shifting From Individuality To Universality:
• Th
e use of early morning sunlight for
Yoga, which emphasizes the universal, is a perfect healing and rejuvenative activities
foil to those human activities, which glorify the
• Th
e use of water for internal and external mind-emotions-spirit continuum is intensified and
cleansing controlled through pranayama using breath control
• Careful attention to diet of a sattvic nature as a method to attain controlled expansion of the
• Realising the necessity for balance between vital cosmic energy. The externally oriented senses
exertion and relaxation as all tension must be are explored, refined, sharpened and made acute,
balanced using concept of spanda nishpanda until finally the individual can detach themselves
or “exertion-relaxation-exertion-relaxation” from sensory impressions at will through
in an alternating rhythm of activity, pratyahara.
• Learning how to “unwind” through the The restless mind is then purified, cleansed,
many relaxation techniques available in focused and strengthened through concentration
the Yoga science which can balance the (dharana). If these six steps are thoroughly
immense amount of stress and strain that understood and practiced then the seventh, dhyana
are part and parcel of day to day life or meditation (a state of union of the mind with
• Realising the need for clean air, water and the object of contemplation) is possible. Intense
food meditation produces samadhi, or the enstatic
• Becoming aware of the effect of modern feeling of Union, Oneness with the Universe. This
modes of entertainment and addictive is the perfect state of integration or harmonious
habits in general debilitation of the physical, health.
emotional and mental nature
Yogic Tools For Positive Mental Health:
• Providing a “working philosophy” which
will sustain one in triumph and defeat In order to create an environment conducive to the
• Learning to be sensitive to one’s own bio- development of positive mental health as also to
rhythms, one’s own physical, mental and prevent and manage the psychosomatic lifestyle
emotional cycles disorders that are threatening humankind, Yoga
offers us many practical ‘day-to-day’ methods of
• Being aware of the effects of the seasons action. Some of these tools for positive health are
and the various unnatural life styles to as follows.
which the modern man is exposed
1. Become aware of your body, emotions and
In short, all of these aspects of Yoga as a way mind: Without awareness there cannot be health or
of natural living can provide relief for many of healing. Awareness of body implies conscious body
the psychosomatic ailments affecting humankind work that needs to be synchronized with breath to
today. qualify as a psychosomatic technique of health and
Cultivation of Positive Health: healing. Psychosomatic disorders cannot be tackled
without awareness.
According to Yogacharini Meenakshi Devi
Bhavanani, Director ICYER at Ananda Ashram 2. Improve your dietary habits: Most disorders
in Pondicherry, Yoga has a step-by-step method are directly or indirectly linked to improper dietary
for producing and maintaining perfect health at all patterns that need to be addressed in order to find
levels of existence. She explains that social behaviour a permanent solution to health challenges. One of
is first optimized through an understanding and the most important lifestyle changes that needs
control of the lower animal nature (pancha yama) be implemented in management of any lifestyle
and development and enhancement of the higher disorder is diet.
humane nature (pancha niyama).
3. Relax your whole body: Relaxation is
The body is then strengthened, disciplined, most often all that most patients need in order
purified, sensitized, lightened, energized and to improve their physical condition. Stress is the
made obedient to the higher will through asana. major culprit and may be the causative, aggravating,
Universal pranic energy that flows through body- or precipitating factor in so many psychosomatic
disorders. Doctors are often found telling their other thorns continue falling or choose to wear
patients to relax, but never tell them how to do it! a pair of shoes and walk through the forest. The
The relaxation part of every Yoga session is most difference is in attitude. Choosing the right attitude
important for it is during it that benefit of practices can change everything and bring about a resolution
done in the session seep into each and every cell of the problem by healing the core. Stress is more
producing rest, rejuvenation, reinvigoration and about how you react to the stressor than about the
reintegration. nature of the stressor itself !
4. Slow down your breath making it quiet and 8. Increase your self reliance and self
deep: Rapid, uncontrolled, irregular breathing is confidence: Life is full of challenges that are there
a sign of ill health whereas slow, deep and regular only to make us stronger and better. The challenges
controlled breathing is a sign of health. Breath is should be understood as opportunities for change
the link between body and mind and is the agent and faced with confidence. We must understand we
of physical, physiological and mental unification. have the inner power to overcome each and every
When breath is slowed down, metabolic processes challenge that is thrown at us by life. The Divine is
are also slowed and anabolic activities begin the not a sadist to give us challenges that are beyond
process of healing and rebuilding. If breath is calm, our capacity!
mind is calm and life is long!
9. Facilitate natural emanation of wastes:
5. Calm down your mind and focus it Facilitate natural emanation of waste from the body
inwardly: The mind is as disturbed as a drunken by practicing shuddi kriyas like dhauti, basti and neti.
monkey bitten by a scorpion say our scriptures. To Accumulation and stagnation of waste materials
bring that wayward agitated mind under control, either in inner or outer environment always causes
and take it on a journey into our inner being is problems. Yogic cleaning practices help wash out
fundamental in finding a way out of the ‘disease impurities (mala shodhana) thus helping the process
maze’ in which we are entangled like a fly in the of regeneration and facilitating healing.
spider’s web. Breath work and sensory control
are the base on which mind training can occur; 10. Take responsibility for your own health:
hence much importance is given to pranayama and Remember that ultimately it is “YOU” who are
pratyahara. It is only after this that concentration responsible for your own health and well being and
practices leading to meditation can have any use. must take the initiative to develop positive health
Just sitting and thinking about something is not to tide you over challenging times of ill health.
meditation! Yoga fixes responsibility for our health squarely
upon our own shoulders. If we do healthy things
6. Improve the flow of healing ‘Pranic Life we are healthy and if we do unhealthy things we
Energy’: Improve the flow of healing ‘Pranic Life become sick. No use complaining that we are not
Energy’ to all parts of the body, especially to those well when we have been the cause of our problem.
diseased parts, thus relaxing, regenerating and As Swamiji Gitananda Giri would say, “You don’t
reinvigorating ourselves. Prana is life and without have problems-you are the problem!”
it there cannot be healing. The different prana and
upa prana vayu that are energies driving different 11. Health and happiness are your birthright:
physiological functions of the body need to be Health and happiness are your birthright, claim
understood and applied as per needs of the patient. them and develop them to your maximum potential.
This message of Swamiji is a firm reminder that the
7. Fortify yourself against omnipresent goal of human existence is not health and happiness
stressors: Decrease your stress level by fortifying but is moksha (liberation). Most people today are
yourself against the various omnipresent stressors so busy trying to find health and happiness that
in your life. When face to face with the innumerable they forget why they are here in the first place.
thorns in a forest, one may either choose to spend Yoga helps us regain our birthright and attain the
all their time picking them up one by one while goal of human life.
* Dr Ananda Balayogi Bhavanani, Deputy Director, CYTER, Mahatma Gandhi Medical College and Research
Institute, Puducherry 607402, India and Chairman: International Centre for Yoga Education and Research,
and Yoganjali Natyalayam Puducherry. www.rishiculture.org and www.icyer.com
today’s chaotic environment. The second method is between the “old” (reptilian - mammalian) and the
Dana, which implies the affording of concessions “new” (conscious, neo-cortex) parts of the human
towards those who are truly needy. This may be in brain. As the “old brain” developed over 60 to 375
the material, physical, mental or emotional form million years it is powerful and well-set in its ways.
and is the giving of a bit of leeway that can help Its habitual responses to environmental survival
those who are in trouble to come up to par with challenges are strong and automatic – “kill or be
others and then slowly develop into one who can killed”. On the other hand, the “New Brain” of
be treated at the Sama level. Bheda is the third human consciousness is only 40 to 100 thousand
method and is a separation from troublesome years old and hence the new boy on the block.
elements in order to reduce the extent of the The lack of communication between the old and
problem. When used in a proper and judicious new brains produces the “Five Quirks” that are the
manner this can help many situations to normalize major causes behind innumerable problems we face
and prevent them from going from “bad to worse”. in all interpersonal relationships. These quirks are:
When things get really bad or worse, then Danda
or minimal deterrent action through judicious 1. The Object Quirk – the animal brain sees
punishment can be of use when we considering the objects only in a very vague, hazy, general sense and
holistic picture. not in a specific sense. It views objects and classifies
them as to how they may fulfill its needs or in what
In modern times the “spare the rod” mentality way they may threaten its safety. Thus, it confuses
is prevalent and we do seem to end up spoiling different people and things. It sees everything
our children and youth by making them weaker generally as friend or foe, provider of food or as a
in all aspects. We take away their ability to be sexual possibility. It does not need to see any object
responsible citizens by teaching then indirectly with specific characteristics. For example, it does
that “anything that happens is not your fault- you not choose a mate on personal charm or elevated
are the victim”. I reiterate clearly that I am not a character but simply as a means to gratify sex drive.
supporter of any form of corporal punishment, but Other objects and other creatures are important
I do realize the need for a determent in order for only as means to satisfy basic needs.
the betterment of the whole. One rotten apple is all
that we need to spoil a barrel and the same can be 2. The Time Quirk – Keyes says the “Old
said of the repeated offenders. Such situations need Brain” has no time sense. It does not perceive past
to be nipped in the bud and the Danda method or future. It lives only in the present moment. It
has its uses too in such situations. Of course this “eats or is eaten.” There is no sense of tomorrow
requires a lot of Viveka on the part of the parent, or yesterday. Everything is immediate, now, urgent.
teacher or person in authority and also needs safety At that lower level of life, every experience is in the
precautions so that it is not misused by ignorant “Now” of survival.
egotistical persons who want to be the “star of the
show” at the cost of the others. The most basic 3. The Unsafe Stranger Quirk – The “Old
qualities required for a good parent, teacher and Brain” views all strangers with suspicion. The
leader in any field of endeavor are intelligence and “unknown stranger” is a possible threat to survival or
empathy. Yet how many of our people have these a competitor for resources. Any creature “different”
qualities today? from oneself and one’s species is a potential threat.
Evolutionary Quirks of the Human Brain: 4. The Unchanging Entity Quirk – To the
“Old Brain” incapable of perceiving subtleties,
Ammaji, Kalaimamani Meenakshi Devi Bhavanani everything remains the same – a tree is always a
often talks about the five quirks of the human tree. It does not perceive the various changes,
brain and quotes the Ken Keyes Jr who in his book which all things pass through. It sees all things
“Your Road Map to Lifelong Happiness” argues as “unchanging” as the perception of intricate
that there is an essential “lack of communication” subtleties of change is not necessary for survival.
5. Adaptable Memory Quirk – The animal The “Unchanging Entity Quirk” manifests
does not need memory. The only memory when people cannot see that those around them are
necessary is what enables it to survive. Hence, what constantly changing, that they are not what they
it remembers can be “adjusted” to whatever best were yesterday. A thief may have reformed himself,
helps it to survive. There is no objective truth. The but others may always perceive him as “a thief.” The
only “Truth” to the animal brain is “survival of the husband may have overcome his bad habit, but the
fittest.” wife cannot see him anew. This is carried further by
the “Adjustable Memory Quirk” that occurs when
The manner in which animals and reptiles people deliberately or unconsciously “re-arrange”
perceive the world is a much dimmer, less precise, their memories to support or justify their emotions
less clear, survival-oriented perception totally geared or desires. For example, a couple who wish to
to survival. This is much less than that available divorce may “adjust their memories’ to “remember”
to the conscious mind. The “Old Brain” is fuelled only the “bad times” or the “bad characteristics”
by emotional responses. The basic motivating of their partners. This is very common in most
emotion is fear. The other important drives-sex, relationships and cannot be overcome without
survival instinct, herd mentality, dominance, power awareness and consciousness that springs from
struggles, nurturing and being nurtured-are all tied introspectional self analysis of Swadyaya.
to the organism’s basic need to survive at all costs
and fear of death or extinction. Animals are prisoners of their genes. They are
incarnated into a conditioned, stimulus-response
For example, the “Object Quirk” manifests programming and they have no choice, but to
in human experience when a person in the past follow their instincts. Man, the new being, the first
was abused by a red-haired woman and hence, in “Conscious Organism” has the power of choice.
future, always has a dislike for red-haired women. He / she may now act, and choose to respond in
The “Old Brain” cannot see the possibility that all a dignified and adequate manner, rather than re-
red-haired women will not abuse it. Similarly the act in an uncontrolled and totally inappropriate
Time Quirk manifests itself in human behavior in manner. The human being has the power to think,
this manner: when one experiences unhappiness, to recall past situations and compare them to
one feels one is “always unhappy.” This may cause the present reality. Man has the power of reason
one to perceive another person as “always angry”, which frees him from the instinctive responses to
even though the person may only be angry at that challenge which is the mode of behavior of the
moment. Witness how many husband-wife or reptilian and mammalian kingdom. But the power
parent-child quarrels begin with the words… ‘You of the unconscious emotions and instincts rising
always do this…” from the “Old Brain” in a kind of “evolutionary lag”
sometimes overpowers the “Rational Brain” and
The “Unsafe Stranger Quirk” is evidenced in causes “The New Being” to react in an irrational
the suspicion that people feel when a foreigner manner. Man as a social, conscious being has lifted
enters their circle, or someone of a different religion himself from the jungle environment with its
a different race, a different culture etc comes into moment to moment dangers and constant life and
their social circle. There is an instinctual fear, even death challenges. He no longer faces challenges
though that person may be perfectly harmless. This to his very survival on a constant basis. His life
is highly visible in today’s society where everyone is relatively secure on the physical level (barring
wants “their” country, state, language, religion wars and other unusual circumstance). Yet, his
etc to be the “best”. Linguistic, religious and “Old Brain” is hard wired to react as though every
regional fanaticism springs forth from such “old” threat (physical or psychological) is a life and death
conditioned responses that are so deeply ingrained matter. Hence, even psychological challenges, or
in the animal brain that people lose all ‘sense’ and innocuous frictions trigger off “Old Brain” extreme
do things that they would never do in even their responses, especially on the emotional level.
wildest dreams.
We can witness in so many human relationships for they are the “sarvabhauma mahavratam” of
that the old, animal and reptilian autonomic Maharishi Patanjali. If we want to grow, to evolve
responses and reactions cloud the “human” or out of our reptilian – mammalian past into the
conscious perception. The “Old Brain” reacts out truly human, humane and divine nature, we must
of past conditioning. It is heavily “loaded” with restrain the primordial instincts through Yama and
emotions which are part of the mammalian complex, consciously reinforce our Divine nature through
and hence, “unconscious.” The animal-reptile the observances and practice of Niyama.
(Pashu) is not “free” to choose as it is bound by the
tight noose (Pasha) of its conditioned stimulus- The Pancha Yamas are Ahimsa (Non – violence),
response mechanism. If it is threatened, it will flee Satya (truthfulness), Asteya (non-stealing),
or fight. These are the only options open to it. We Brahmacharya (control of the creative impulse)
must remember that on the other hand, the “New and Aparigraha (non – covetedness). These are the
Brain” has the power to act after considering the “DO NOT’S” in a Yoga Sadhaka’s life. Do not kill,
reality of the present situation. We have the choice do not be untruthful, do not steal, do not waste
of using discernment, rationality and deliberation your god given creativity and do not covet that
to choose consciously our actions and responses which does not belong to you. These guide us to say
in any given circumstance. This power of choice a big “NO” to our lower self and the lower impulses
is concomitant to the event of consciousness. The of violence etc. When we apply these to our life
multiple million dolor question is however, “Are we we can definitely have better personal and social
ready and willing to be real human beings?” relationships as social beings.
Other Important Yogic Concepts: Ramalinga Adigalar. Tirumoolar says that the most
important aspects of right living are the devoted
There are many important Yogic concepts that
loving offering to the Divine while in daily life
help guide us in shaping our personal lives as well
the feedings of other human beings and animals
as helping us to create harmonious interpersonal
with loving compassion. He also stresses the need
relationships that make up our daily social life.
of speaking good and kind words to others as the
Some examples of these spiritually uplifting
means to spiritual upliftment. Tiruvalluvar asks us
concepts that transform all aspects of our social life
the poignant question, “Of what use is intelligence
include:
if one cannot empathize with the pain of others
• Vasudeiva Kudumbakam: The whole and help them”
world is one family. This is an excellent concept
• Chatur Bhavana: The four attitudes that
which helps one to understand that division on
Patanjali advises us to cultivate are given in the
the basis of class, creed, religion and geographical
33rd Sutra of the Samadhi Pada. These attitudes
distribution are all ‘man made’ obstructions
that help us to control our mental processes are:
towards oneness. One can then look upon all as
friendliness towards those who are happy (Maitri
his own and can bond with everyone irrespective
– Sukha); compassion towards those who are
of any barrier. All the great Yogic saints such as
miserable (Karuna – Dukha); cheerfulness towards
Tirumoolar, Tiruvalluvar, Basava, Periyalvar and
the virtuous (Mudhita – Punya); and indifference
Tirunavukkarasar have reminded us again and
towards the wicked (Upekshanam – Apunya).
again in so many lovely verses of the singular
These help us create a Yogic attitude of Sama
teachings that there is only “One Humanity and
Bhava or equal mindedness in all situations. They
One God”.
also help us to overcome the Kleshas, and provide
• Chaturvidha Purusharthas: The four us with answers on how to live a Yogic life. They
legitimate goals of life tell us how we can set make us humane and help us to live within the
legitimate goals in this life and work towards social structure in a healthy and happy manner.
attaining them in the right way, following our
• Pratipaksha Bhavanam: The concept of
dharma to attain Artha (material prosperity), Kama
Pratipaksha Bhavanam is an amazing teaching
(emotional prosperity) and finally the attainment
and must be inculcated in our Sadhana of day-
to the real goal of our life, Moksha (spiritual
to-day living as we face it so many times each
prosperity). These four are termed as Aram, Porul,
day. Even if we cannot replace negative thoughts
Inbam and Veedu respectively in Nannool, an
with emotion-laden positive reinforcements, we
ancient Dravidian text and the great life enhancing
must at least make an attempt to stop them in
teachings in the Tirukkural of Tiruvalluvar deal
their troublesome track! I have personally found
directly with the first three and hints at the fourth.
that a strong ”STOP” statement works wonders
• Pancha Klesha: Avidya (ignorance), Asmita in helping block out the negative thoughts that
(ego), Raaga (attraction), Dwesha (repulsion) and otherwise lead us into the quicksand-like cesspool
Abinivesha (urge to live at any cost) are the five of deeper and greater trouble. Tiruvalluvar advises
Kleshas or mental afflictions with which we are us to repay negative actions done to us by others
born into this human life. Through Yoga we can with positive selfless actions towards them.
understand how these control our life and see their
• Karma Yoga: Selfless action and the
effects on our behavior. These ‘Kleshas’ hinder
performance of our duty without any motive are
our personal and social life and must be destroyed
qualities extolled by the Bhagavad Gita which
through the practice of Patanjali’s Kriya Yoga
is one of the main Yogic texts. Performing one’s
which is Tapa, Swadyaya and Ishwar Pranidhana.
duty for the sake of the duty itself and not with
• Jiva Karunya: Empathic compassion any other motive helps us to develop detachment
towards all living beings is extolled in the (Vairagya) which is a quality vital for a good
teachings of Tirumoolar, Tiruvalluvar and Vallalar life. Karma Yoga includes important concepts of
action-reaction and teaches us the importance of personal. The ego which is fixated only on its own
right action. This includes the concepts of selfless shallow self will soon run into the blank wall of
action (Nishkama Karma) as well as skill in action depression and despair, overwhelmed by its own
(Karmasu Koushalam). Selfless action and the superficiality. That striving spirit which looks
performance of our duty without any motive are within at the universal aspect of its own nature and
qualities extolled by the Bhagavad Gita which is sees the oneness of the whole of creation will find
one of the main yogic texts. Performing one’s duty an endless fountain of inspiration and joy. In short
for the sake of the duty itself and not with any other it may be safely said that the practice of Yoga as
motive helps us to develop detachment (Vairagya) a unified whole helps the individual shift from an
which is a quality vital for a good life. Yoga is skill ‘I”-centric approach to a “we”-centric approach.
in action according to Yogeshwar Krishna in the Tirumoolar stresses the importance of cutting the
Bhagavad Gita. ‘To do our best and leave the rest’ is ego sense (Anava Mala) in countless verses of the
how Pujya Swamiji Gitananda Giri Guru Maharaj 3000 versed classic Tirumandiram.
used to describe the best way of life. Even if we
don’t practice the other aspects of Yoga, we can be Yoga not only considers the importance of
‘living’ Yoga, by performing all our duties skill fully attaining a dynamic state physical health but
and to the best of our ability. A great teacher can also more importantly mental health. Qualities
be a true Yogi by performing doing their duty to of a mentally healthy person (Stitha Prajna) are
perfection and without care for the rewards of the enumerated in the Bhagavad Gita as follows:
action, even if they do not practice any Asanas or
Pranayama. • B
eyond passion, fear and anger (veeta raga
bhaya krodhah- II.56)
• Samatvam: ‘Yoga is equanimity’ says • Devoid of possessiveness and egoism
the Bhagavad Gita. Development of a complete (nirmamo nirahamkarah- II.7)
personality who is neither affected by praise • Firm in understanding and un bewildered
nor blame through development of Vairagya (sthira buddhir asammudhah- V.20)
(detachment) leads to the state of “Stitha Prajna”
• Engaged in doing good to all creatures
or “Sama Bhava”. This is a state of mind which is
(sarva bhutahiteratah- V.25)
equally predisposed to all that happens, be it good
or bad. Such a human is a boon to society and a • Friendly and compassionate to all ( maitrah
pleasure to live and work with. karuna eva ca- XII.13)
• Pure hearted and skilful without expectation
• Bhakti Yoga: The self effacing, loving path (anapekshah sucir daksah- XII.16)
of Bhakti enables us to realize the greatness of the
Divine and understand our puniness as compared Maharishi Patanjali tells us that we can gain
to the power of the Divine or nature. We realize unexcelled happiness, mental comfort, joy and
that we are but ‘puppets on a string’ following his satisfaction by practicing and attaining a state of
commands on the stage of the world and then inner contentment (santoshat anuttamah sukha
perform our activities with the intention of them labhah- PYS II: 42). This link is quite apparent once
being an offering to the Divine and gratefully we think about it, but not too many associate the
receive HIS blessings. “It is only with the blessings need for contentment in their greed for anything
of the Divine, that we can even worship his holy and everything in this material world. The Srimad
feet (avanarulal avan thal vanangi)” says the Shiva Bhagavad Gita says, “yogaha karmasu koushalam”
Puranam, a Shaivite Dravidian classic. meaning thereby that Yoga is skill in action (II.50).
The real Yogi, immensely conscious and aware at
Shifting From Individuality To the physical, mental and emotional levels gains
Universality: great control through that consciousness over
Yoga, which emphasizes the universal, is a perfect all aspects of life thus developing a real skill in
foil to those human activities, which glorify the living. Part of that skill springs from his cultivated
detachment, his ability to work for “work’s sake,”
and not for the sake of the reward. He realizes that one’s inner environment in order to focus inward.
his duty is to do his best but that the ultimate result Yoga is isometric, pitting one part of the body
is not in his hands. The Yogi performs the needed against the other and the Yogi strives to be “more
action not for the sake of the fruits of that action, perfect today, than he/she was yesterday”. It is
but because it is good and necessary to do so. Such practically impossible for classical Yoga Sports,
an attitude of mind produces consummate skill in Pranayamas and other Yoga practices to harm the
whatever action the Yogi undertakes. Consummate practitioner when they are performed in the proper
concentration, consummate controls are all manner.
offshoots of good Yoga Sadhana. This belies the
age-old belief that the competitive spirit produces Yoga is not just performing some contortionist
the highest skill. To this the Yogic answer is: poses or huffing and puffing some Pranayama or
detachment from the fruits of the action produces sleeping our way through any so-called meditation.
the greatest efficiency, for one is then emotions It is an integrated way of life in which awareness
connected with “goal-oriented”, competitive and consciousness play a great part in guiding
thinking. The beauty of Yoga is that these abstract our spiritual evolution through life in the social
principles become concrete in the daily practice of system itself and not in some remote cave in the
the techniques available in the Yoga system. Once mountains or hut in the forest. Yoga can be rightly
the “Seed of Yoga” finds fertile soil, these concepts said to be the science and art of right-useness of
grow naturally, slowly but surely taking root in all body, emotions and mind.
aspects of life.
Tiruvalluvar says, “The loving ones live for
Regaining Our Health And Happiness the sake of others while the unloving live only
Through Yoga: for themselves”. Yogis have immense love and
compassion for all beings and wish peace and
“Health and happiness are your birthrights,
happiness not only for themselves, but for all
Moksha is your goal. Reclaim your birthrights
living beings. They are not “individualists” seeking
and attain your goal though Yoga” roared the
salvation for themselves but on the contrary are
Lion of Modern Yoga, Yogamaharishi Dr Swami
“universalists” seeking to live life in the proper
Gitananda Giri. Living a happy and healthy
evolutionary manner to the best of their ability
life on all planes is possible through the unified
and with care and concern for their fellow human
practice of Hatha Yoga Asanas and Pranayamas,
brethren and those beings living at all planes of
Dharana, Dhyana and Bhakti Yoga especially
existence. This is well exemplified by Yogic prayers
when performed consciously and with awareness.
such as, “Om, loka samasta sukhino bhavanthu
Asanas help to develop strength, flexibility, will
sarve janaha sukhino bhavanthu Om shanti, shanti,
power, good health, and stability and thus when
shanti Om”.
practiced as a whole give a person a “stable and
unified strong personality”. Pranayama helps us to May we all become true Yogis as extolled by
control our emotions which are linked to breathing Yogeshwar Sri Krishna when he says, “tasmad yogi
and the Pranamaya Kosha (the vital energy sheath bhavarjuna –become thou a Yogi, Oh Arjuna”. Hari
or body). Slow, deep and rhythmic breathing helps Om Tat Sat- May that be the reality!
to control stress and overcome emotional hang-
ups. Dharana and Dhyana help us to focus our Suggested Reading:
mid and dwell in it and thus help us to channel
our creative energy in a wholistic manner towards 1. A Primer of Yoga Theory. Dr. Ananda Balayogi
Bhavanani. Dhivyananda Creations, Iyyanar Nagar,
the right type of evolutionary activities. They help Pondicherry. 2008.
us to understand our self better and in the process
become better humans in this social world. 2. A Yogic Approach to Stress. Dr Ananda Balayogi
Bhavanani.. Dhivyananda Creations, Iyyanar Nagar,
The true Yogic life involves a sustained struggle Pondicherry. (2nd edition) 2008.
against past conditioning, an attempt to control 3. Ancient Yoga and Modern Science. Dr. TR
Anantharaman. Mushiram Manoharlal Publishers Pvt Ltd, Ramanathan, Aarogya Yogalayam, Venkateswara Nagar,
New Delhi. 1996 Saram, Pondicherry-13.2007
4. Ashtanga Yoga of Patanjali. Dr Swami Gitananda 10. Tirumandiram: A Tamil Scriptural Classic.
Giri. Edited by Meenakshi Devi Bhavanani. Satya Press, Translated by Dr. B. Natarajan, Sri Ramakrishna Math,
Pondicherry.1995 Chennai. 2006
5. Culturing one’s self though Yoga. Ananda Balayogi 11. Understanding the Yoga Darshan. An Exploration
Bhavanani. Yoga Mimamsa 2011; 43 (1): 84-94. of the Yoga Sutras of Maharishi Patanjali by Ananda Balayogi
Bhavanani. Dhivyananda Creations, Pondicherry. 2011
6. Evolutionary quirks, yama – niyama & the human
brain. Meenakshi Devi Bhavanani. Yoga Vijnana 2009; 2 (3 12. Yoga for Health and Healing. Dr Ananda Balayogi
&4): 1-8. Bhavanani. Dhivyananda Creations, Iyyanar Nagar,
Pondicherry. 2007
7. Frankly speaking. Dr Swami Gitananda Giri. Edited
by Meenakshi Devi Bhavanani. Satya Press, Pondicherry.1995 13. Yoga Therapy Notes. Dr Ananda Balayogi Bhavanani.
Dhivyananda Creations, Iyyanar Nagar, Pondicherry. 2007
8. Srimad Bhagavad Gita. Swami Swarupananda.
Advaita Ashrama, Kolkata. 2007 14. Yoga: Step by Step. Dr Swami Gitananda Giri.
Satya Press, Pondicherry. 1975
9. Thiruvalluvar on Yogic Concepts. Meena
Centre for Yoga Therapy, Education and Research (CYTER), Mahatma Gandhi Medical College and Research Institute (MGMCRI),
Pillayarkuppam, Pondicherry, India
Abstract Yoga is a word very commonly used in the world today and carries various connotations depending on its usage.
It has been defined in various manners as an art and science, as well as the process of conscious evolution. All human
beings can gain a lot from the bountiful dimensions of Yoga, which enables them to manifest their inherent divinity, the
universal potentiality that lies dormant unless channelized. “All souls are potentially divine,” said Swami Vivekananda
and, indeed, they are. This article aims to elucidate the diverse dimensions of Yoga that include the dimensions
related to Indian culture as well as those associated with health, therapy, society, education, and research. Various
physical, mental, emotional, and spiritual benefits attainable through Yoga are explained in detail, highlighting the
multiple sub‑dimensions of these major fields. Yoga, which emphasizes the universal, is a perfect foil to those human
activities which glorify the personal. In short, it may be safely said that the practice of Yoga as a unified whole helps
the individual shift from an “I”‑centric approach to a “we”‑centric approach. The beauty of Yoga is that these abstract
principles become concrete by the daily practice of the techniques available in the integrated system. Once the “seed
of Yoga” finds fertile soil, these concepts grow naturally, slowly but surely taking root in all aspects of life.
Yoga is a word very commonly used in the world today and The multi-pronged approach of Yoga has a lot to offer
carries various connotations depending on its usage. It has humanity as we all can gain a lot from the bountiful
been defined in various manners as an art and science, as dimensions of Yoga [Figure 1], enabling us to manifest our
well as the process of conscious evolution. Swami Gitananda inherent divinity, the universal potentiality that lies dormant
Giri (Giri, 1976) has defined Yoga as fivefold awareness that unless channelized. “All souls are potentially divine,” said
includes the initial awareness of how unaware we are, Swami Vivekananda (Nagarathna & Nagendra, 2001) and,
which is followed by a step‑by‑step development of the indeed, they are.
awareness of one’s body, emotions, and mind, with the final
step being an ultimate awareness of awareness itself. Yoga However, most of us never wake up to this inherent
may be understood as being both the tool and the actual greatness that lies within each and every one of us, and
process of unification or holistic integration resulting in the this is where Yoga offers us a light into our own selves. It
union–reunion–communion of our individuality with our dispels our confusions, and as Arjuna said to Yogeshwar
universality. In modern times, the best way to understand Krishna (Chidbhavananda, 1984), “I see, I see; the scales have
this great way of life is as a conscious performance of skillful lifted from my eyes.”
action without expectation.
The diverse dimensions of Yoga [Figure 2] that we will be
Access this article online focusing on include those related to Indian culture, health,
Quick Response Code: therapy, society, education, and research.
Website:
www.ym-kdham.in
CULTURAL DIMENSION
DOI: Yoga is the cultural heritageof India and the great Rishis
10.4103/0044-0507.137846 are the ancestors of all those who live a life of Yoga, in
more ways than one. Spirituality is in the very genes of
humans, and this physical and spiritual genetic potential the suffering of those who are balanced in diet, relaxation,
enables us to experience the transcendental concepts effort, sleep, and wakefulness (Chidbhavananda, 1984).
of Yoga in their fullness. However, we are hindered by
the widely prevalent ignorance of the treasures we have HEALTH DIMENSION
inherited. We have forgotten that we are the safe keepers
of these treasures. These encompass the vast literature Yoga understands health and well‑being as a dynamic
of Vedas, Upanishads, and the classical texts such as the continuum of human nature and not as a mere “state” to be
Yoga Sutras, Hatha Yoga texts, Tirumandiram, Tirukkural, attained and maintained. The lowest point on the continuum
etc., (Anantharaman, 1996). All of the fine arts like music, with the lowest speed of vibration is that of death, whereas the
dance, drama, pottery, painting, handicrafts, as well as the highest point with the highest vibration is that of immortality.
vibrant folk arts have a deep element of the spirituality In between these two extremes lie the states of disease and
of Yoga running through them. This is also visible in our normal health. Yoga improves all aspects of our health,
day‑to‑day life as Yogic concepts deal with how we eat, including the physical, mental, emotional, social, and spiritual
sleep, get up, interact with others, etc. (yuktāhāravihārasya components. At the physical level, it induces equilibrium of
yuktaceshtasya karmasu, yuktasvapnāvabodhasya yogo bhavati the autonomic nervous system, with a tendency toward
duhkhahā BG‑VI: 17). As this verse tells us, Yoga destroys parasympathetic dominance rather than stress‑induced
sympathetic dominance (Innes, Bourguignon, & Taylor,
2005; Innes & Vincent, 2007; Streeter et al., 2007) Heart rate
and blood pressure decrease implying better relaxation,
reducing the load on the heart. Respiratory rate decreases
and respiratory efficiency improves along with all the
pulmonary parameters like tidal volume, vital capacity, and
breath‑holding time. Cardiovascular efficiency increases,
while gastrointestinal function and endocrine function
maintain their normal balance. Musculoskeletal flexibility
and joints’ range of motion increase, posture improves, while
the strength, resilience, endurance, and energy level increase.
Weight normalizes, sleep improves, immunity increases, and
pain decreases (Khalsa, 2004; Bhavanani, 2014)
also seen in self‑acceptance, self‑actualization, and Modern medical advancements provide the rationale for
social adjustment, with a decrease observed in anxiety, the integration of various traditional healing techniques
depression, and hostility (Sharma, Gupta & Bijlani, 2008). including Yoga to promote healing, health, and longevity.
There is improvement of various cognitive functions While modern medicine has a lot to offer humankind in its
such as attention, concentration, memory, and learning treatment and management of acute illnesses, accidents,
efficiency. Psychomotor functions such as grip strength, and communicable diseases, Yoga has a lot to offer in terms
balance, dexterity and fine motor skills, eye–hand of preventive, promotive, and rehabilitative methods in
coordination and reaction time, steadiness and depth addition to many management methods to tackle modern
perception, and the integrated functioning of body parts illnesses. While modern science looks outward for the
improve (Bhavanani, 2013, 2014). cause of all ills, the Yogi searches the depth of his own
self. This two‑way search can lead us to many answers
Yogi Swatmarama in the Hathayoga Pradipika, one for the troubles that plague modern man.
of the classical Yoga texts, gives us the assurance,
“One who tirelessly practises Yoga attains success There are numerous therapeutic modalities used in the
irrespective of whether they are young, old, decrepit, application of Yoga as a therapy (Bhavanani, 2013). Given
diseased or weak” (Bhatt, 2004). He assures us that below are some of the commonly used modalities:
Yoga improves the health of all alike and wards off • Physical therapies: Asanas (static postures),
disease, provided we properly abide by the rules and kriyas (systematic and rational movements), mudras
regulations (yuvāvrddho'tivriddho vā vyādhito durbalo'pi (seals of neuromuscular energy), and bandhas (locks for
va, abhyāsātsiddhimāpnoti sarvayogesvatandritah - Hathayoga neuromuscular energy) gently stretch and strengthen
Pradipika I: 64). the musculoskeletal system in a healthy manner. They
improve the mobility and flexibility of different joints
Yoga works toward restoration of normalcy in all and groups of muscles. There is also concomitant
systems of the human body with special emphasis on improvement in the systemic functions such as
the psycho‑neuro‑immuno‑endocrine axes. In addition respiration, circulation, digestion, and elimination.
to its preventive and restorative capabilities, Yoga also A general sense of health and well‑being is also
aims at promoting positive health that will help us to promoted by these aspects of Yoga that help release
tide over health challenges that occur during our lifetime. feel‑good hormones like endorphins and enkephalins.
This concept of positive health is one of Yoga’s unique • Emotional therapies: Swadhyaya (introspectional
contributions to modern healthcare, as Yoga has both self‑analysis), pranayama (techniques of vital energy
preventive and promotive role in the healthcare of the control), pratyahara (sensory withdrawal), dharana (intense
masses. It is also inexpensive and can be used along with concentration), dhyana (meditational oneness), and
other systems of medicine in an integrated manner to bhajana (devotional music) stabilize emotional turmoil
benefit patients. and relieve stress and mental fatigue. They bring about an
excellent sense of emotional balance that is vital for good
THERAPEUTIC DIMENSION health. Individual and group work is important to achieve
proper emotional balance that is essential for good health.
Modern medical advancements provide the rationale • Development of healthy psychological attitudes: Yoga
for the integration of various traditional healing encourages us to step back and take an objective view of our
techniques including Yoga to promote healing, health, habitual patterns of behavior and thoughts. This enables
and longevity (Madanmohan, 2013). It is imperative that us to cope better with situations that normally put our
advances in medicine include the holistic approach of bodies and minds under strain. Patanjali emphasized the
Yoga to face the current challenges in health care. The need to develop the following qualities in order to become
antiquity of Yoga must be united with the innovations of mentally balanced human beings: Vairagya (detached,
modern medicine to improve the quality of life throughout dispassionate attitude), chittaprasadanam (acceptance of
the world. No wonder that Dr. Dean Ornish, the eminent the Divine will), maitri (friendliness toward those who
American doctor who has shown that Yogic lifestyle can are at peace with themselves), karuna (compassion for
reverse heart disease, says, “Yoga is a system of perfect the suffering), mudita (cheerfulness toward the virtuous),
tools for achieving union as well as healing” (Bhavanani, upeksha (indifference and avoidance of the evil), etc.
2012). • Mental therapies: There are a great many Jnana and
RajaYoga techniques of relaxation and visualization that
Today we are faced with numerous debilitating chronic are useful. Other practices such as trataka (concentrated
illnesses related to aging, environment, and hedonistic gaze), pranayama, pratyahara, dharana, as well as dhyana
lifestyle, such as cancer, diabetes, osteoporosis, and may also be utilized. Relaxation is a central element in
cardiovascular diseases, as well as many incurable diseases Yoga as it is the body’s own way of recharging its cells and
such as AIDS (Acquired immuno deficiency syndrome). helps to ease physical, emotional, and mental tensions.
me this represents the cream of humanity, the truly therapy course in a medical college at its Mahatma
self‑realized and self‑actualized true human beings. Gandhi Medical College in Pondicherry that is being
As Yogeshwar Krishna tells us in the Srimad Bhagavad conducted by the Centre for Yoga Therapy, Education
Gita (Chidbhavananda, 1984), karmanyevādhikāraste and Research (CYTER).
mā phaleshu kadāchana, mā karmaphalaheturbhurmā
tey sango'stvakarmani (II: 47)–“You have the right to RESEARCH DIMENSION
perform the action, but not to the fruits of the action.
Never consider yourself the cause of the resultant Numerous studies have been done in the past few
fruits, and don’t let this make you cling to non‑action decades on the psycho‑physiological and biochemical
either.” Basically the key message is “Do your best and changes occurring following the practice of Yoga. The
leave the rest.” Choice of the right beatitude is the only main fields of research in Yoga are the Scientific–Medical–
way one can grow and evolve in consciousness. Clinical aspect that deals with both fundamental and
applied research in various medical conditions, and
The true Yogic life involves a sustained struggle against past the Philosophico‑Literary side that tries to develop an
conditioning, an attempt to control one’s inner environment understanding of the context and traditional basis of Yoga.
in order to focus inward. The Yogi strives to be “more perfect Traditional Knowledge Digital Library (TKDL) has been
today than he/she was yesterday.” set up by the Indian Government to try and systematize
the abundant traditional knowledge in Yoga and Indian
EDUCATIONAL DIMENSION systems of medicine (www.tkdl.res.in). A great amount of
published research on Yoga and its diverse applications in
For those interested in taking up academic studies in Yoga, various fields of human endeavor is available from www.
there are many short and long‑term self‑development ncbi.nlm.nih.gov/pubmed.
courses being run by both traditional and modern
centers worldwide. There are courses on personality CONCLUSION
development, efficiency enhancement, and stress
management. If one is interested in becoming a Yoga The Srimad Bhagavad Gita says, “yogaha karmasu koushalam,”
professional, then such training is offered by numerous which means that Yoga is skill in action (Chidbhavananda,
institutes and universities through certification courses 1984). The real Yogi, immensely conscious and aware at
for Yoga instructors, teachers, and therapists, as well as the physical, mental, and emotional levels, gains great
diploma and PG diploma courses. Masters, M.Phil, and control over all aspects of life by using that consciousness,
PhD programs are also being run by many universities. and thus develops a real skill in living. Part of that skill
To maintain the standard of Yoga education worldwide, springs from his cultivated detachment, his ability to
a dozen eminent institutions have come together to form work for “work’s sake” and not for the sake of the reward.
the Council for Yoga Accreditation International (CYAI), He realizes that his duty is to do his best but that the
a peer accreditation association of Yoga certification ultimate result is not in his hands. The Yogi performs the
and degree granting institutions (www.cyai.org). The needed action not for the sake of the fruits of that action,
International Association of Yoga Therapists in the but because it is good and necessary to do so. Such an
USA (www.iayt.org) is doing a lot of work to make Yoga attitude of mind produces consummate skill in whatever
acceptable to the medical community worldwide. action the Yogi undertakes. Consummate concentration
and consummate control are all offshoots of good Yoga
Yoga in India as a subject is governed by the Department Sadhana. This belies the age‑old belief that the competitive
of AYUSH (Ayurveda, Yoga and Naturopathy, Unani, spirit produces the highest skill. To this the Yogic answer
Siddha and Homoeopathy) in the Ministry of Health is: Detachment from the fruits of the action produces the
and Family Welfare. This department runs the National greatest efficiency, for one is then emotionally detached
Institute of Yoga (Morarji Desai National Institute of Yoga) with goal‑oriented, competitive thinking. The beauty of
in New Delhi (www.yogamdniy.nic.in), while it’s Central Yoga is that these abstract principles become concrete
Council for Research in Yoga and Naturopathy (CCRYN) during the daily practice of the techniques available in the
wing funds and supports various research projects and Yoga system. Once the “seed of Yoga” finds fertile soil,
Bachelor of Naturopathy and Yogic Sciences (BNYS) these concepts grow naturally, slowly but surely taking
courses in India (www.ccryn.org).Yoga therapists root in all aspects of life.
have been appointed under the National Rural Health
Mission (NRHM) programs in government hospitals Yoga, which emphasizes the universal, is a perfect foil to
all over the country and most major private medical those human activities which glorify the personal. The ego
hospitals are running Yoga and healthy living centers. that is fixated only on its own shallow self is likely to soon
Sri Balaji Vidyapeeth University (www.sbvu.ac.in) is a run into depression and despair, overwhelmed by its own
pioneer in having started the first PG Diploma in Yoga superficiality. That striving spirit which looks within at
the universal aspect of its own nature and sees the oneness NisargopacharVarta, 6,(5) 13‑15.
of the whole of creation will find an endless fountain of Chidbhavananda, S. (1984). The Bhagavad Gita. Trichy, Tamil Nadu:
inspiration and joy. In short, it may be safely said that the Ramakrishna Tapovanam Publishers.
practice of Yoga as a unified whole helps the individual shift Giri, G. S. (1976). Yoga: Step‑by‑Step. Pondicherry: Satya Press.
from an “I”‑centric approach to a “we”‑centric approach. Innes, K. E., Bourguignon, C., & Taylor, A. G. (2005). Risk indices
associated with the insulin resistance syndrome, cardiovascular
“Tasmad yogi bhavarjuna–be thou a Yogi,”says Lord Krishna
disease, and possible protection with yoga: A systematic review.
in the Gita (Chidbhavananda, 1984). May we all grow and Journal of the American Board of Family Practice, 18(6), 491‑519.
glow in consciousness until we reach that highest state of Innes, K. E., & Vincent, H. K. (2007). The Influence of Yoga‑based
consciousness, the state of Yoga! programs on risk profiles in adults with type 2 diabetes mellitus:
A systematic review. Evidence‑Based Complementary and Alternative
Medicine, 4(4), 469‑486. doi: 10.1093/ecam/nel103.
ACKNOWLEDGMENTS
Khalsa, S. B. (2004). Yoga as a therapeutic intervention: A bibliometric
analysis of published research studies. Indian Journal of Physiology
The author thanks the management of Sri Balaji Vidyapeeth and Pharmacology, 48(3), 269‑285.
University for setting up the Centre for Yoga Therapy, Education
Madanmohan, T. (2013). Yoga for healthy lifestyle. Annals of SBV,
and Research (CYTER) in Mahatma Gandhi Medical College 2(2), 20‑23.
and Research Institute (MGMCRI). The author is grateful to
Nagarathna, R., & Nagendra, H. R. (2001). Integrated approach of Yoga therapy
Yogacharini Meenakshi Devi Bhavanani, Director ICYER at for positive health. Bangalore: Swami Vivekananda Yoga Prakashan.
Ananda Ashram, Pondicherry, and Prof Madanmohan, Director
Ramanathan, M. (2007). Thiruvalluvar on Yogic Concepts. Pondicherry:
CYTER, MGMCRI, Pondicherry, for their constant motivation Aarogya Yogalayam.
and supportive guidance.
Sharma, R., Gupta, N., & Bijlani, R. L. (2008). Effect of yoga based
lifestyle intervention on subjective well‑being. Indian Journal of
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Introduction
Maharishi Patanjali is the codifier of the Yoga Darshana, the yogic view of life. Meditation is
preceded by dharana, or one-pointed concentration that helps us to flow into meditation. Patanjali defines
dharana or concentration as desha bandhah chittasya dharana, meaning that concentration is the process
of binding the consciousness to a point, place, region or object. This implies a duality between the seer and
the seen. He further defines dhyana, or meditation, as tatra pratyaya ekatanata dhyanam, meaning thereby
that meditation is a state in which there is a steady and continuous flow of attention and concentration
on a point, place, region or object. There ceases to be a duality between the seer and the seen. The final
step in the three, free-flowing higher states of consciousness is samadhi or union with the divine nature
in the ultimate, universal unification.
The one-pointedness of concentration, of dharana raises the yogi into the higher stages of the
ideating mind, where buddhi, or intellect, is available as an instrument of the Cosmic Mind. When free–
flowing concentration is achieved, it is known as dhyana, or meditation. Meditation is not “thinking,”
as so many today mistake it to be. Meditation is a transcendental state, where if there is awareness, it is
awareness of awareness itself, a state beyond the mind.
Meditation is the fruit of long and arduous effort. The mind is so trained in its focus that it naturally
flows into the object of contemplation. A deep, vibrant quietness is the characteristic of meditation,
which infuses one’s entire lifestyle with calmness and control. Meditation becomes a quality of mind that
manifests in all aspects of our daily life. The mind develops the capacity to delve into every experience,
thought, emotion and situation that arises, and this focused awareness produces yogic skill in living.
Various hastha mudras, or hand gestures, are used to enhance the concentration and deepen the
experience of meditation. At the end of your meditation, when ready, slowly release each of these mudras
and bring your hands back to the thighs.
Jnana Mudra: This “Gesture of Wisdom” is performed by joining the thumb and forefinger together
in a perfect circle. The other three fingers are outstretched in a rigid fashion. Jnana Mudra is placed over
the knees and held with the palm facing upwards. This mudra helps focus the restless mind and enables
us to attain a state of jnana, or discriminatory wisdom. It is an excellent mudra for meditation and
contemplation and can be used at times of study and introspection.
Chin Mudra: This gesture of consciousness helps us to go within and attain a state of elevated
consciousness. From a straight-back sitting position such as Vajrasana, bring both hands up to the chest
level with palms facing forward. Join the tips of your thumbs and index fingers to form a perfect circle.
Keep the other three fingers straight and with their sides joined together in parallel. Place the Chin
Mudra on your thighs with the palm facing down. Contemplate the mudra as it stimulates the mind into
higher states of consciousness.
Namaskar Mudra: Sit in any meditative posture. Bring both your hands up to your chest and join
your palms together. Keep your elbows in a lifted position. This mudra is commonly used in many eastern
cultures as a gesture of greeting and peace as it helps us to recognize that the Divine manifests through
all beings.
Anjali Mudra: Sit in any meditative posture. To perform this gesture of salutation, slowly lift both
arms up from the side of your body. At the peak of the stretch bring both your palms together with your
arms high over your head. Hold the mudra with sensitivity and awareness. Contemplate the subtle energies
of the six higher chakras that are located in the higher region of the subtle body.
Kailash Mudra: Sit in any meditative posture. Slowly lift both your hands and perform the Anjali
Mudra. Gently bring the Anjali Mudra down to your head so that your wrists are touching the top of
your head. Make sure that your elbows are kept in line with your shoulders. This mudra forms a beautiful
triangular frame for your face. Try to visualize Mount Kailash in its wonderful snow-coated splendor.
This mudra helps energize the sahasrara chakra, the crown center of psychic energy and is a useful mudra
for contemplation.
Bhairava Mudra: Sit in any meditative posture. Bring your left hand onto your lap with the palm
facing up and then place the right hand on it with the right palm facing upwards also. Sit quietly and
contemplate the mudra. The right hand represents the masculine energy of Shiva and in this mudra that
energy is kept dominant.
Bhairavi Mudra: Sit in any meditative posture. Bring your right hand onto your lap with its palm
facing up and then place your left hand on it with the left palm facing upwards too. Sit quietly and
contemplate the mudra. The left hand represents the feminine energy, and this mudra indicates the
dominance of our creative and artistic energy of Shakti over the masculine energy of Shiva.
Yoga Mudra: Sit in any meditative posture. Entwine the fingers of both hands with the fingers of the
right over the left. The right thumb should be at the top of the piled up heap of fingers. Place the Yoga
Mudra on your lap in a relaxed manner and enjoy the calm arising within yourself. Perform deep breathing
and become aware of how this mudra brings about a steady and harmonious balance between the right
and left flows of energy in your subtle body.
Bhumi Sparsha Mudra: Sit in any meditative posture and perform the Jnana Mudra. Place the hands
over the knees and then extend the fingers forward until the tips are touching the ground. This earth
witnessing or earth touching gesture is a gesture of reverence for our planet, the earth that sustains our
race. Ancient yogis were true environmentalists and through the development of reverence for nature,
they upheld the highest ethical principles of conservation.
Mahabhinishkramana Mudra: From a sitting position, bring your left hand close to your navel with
the palm facing upwards. Make your right hand into a clenched fist with your thumb directed straight
upwards and place your right hand on the upturned left palm in front of your navel. This hand gesture
represents the symbol of Lord Shiva, the Lord of evolutionary change. This mudra’s name means, the
“mighty gesture of renunciation.” After you have held the mudra for a comfortable period of time, relax
your hands back to your thighs and sit quietly to absorb the higher energies of evolutionary change and
renunciation that will start to flow through your system.
32 | Department of Physiology & CYTER, MGMCRI - Puducherry
Concentration upon a sin¬gle point or object for a prolonged period helps to shut out the outer world
and also produces a state of alert awareness. With prolonged practice of one-pointed, concentrative gaze,
all irrelevant sensory feedback can be eliminated from consciousness, leading to the experience of a state
of meditation. Various types of concentrative points may be chosen for the practice of yogic gaze. Here
are a few of them:
Jyoti Trataka: The term jyoti means a “luminous light,” and so this trataka is the concentrated gaze at
the tip of the flame of a lamp kept in front and at eye level 3 to 4 feet away. Sit in any of the meditative
postures and gaze steadily at the tip of the flame without blinking the eyes. Don’t allow any distracting
thoughts to enter your mind, and if they do, then clean them out at once. Try to maintain the gaze and
control the blinking of the eyes as much as possible. Do not strain the eyes. Repeat the practice at least 3
to 9 times at each sitting to obtain maximum benefit. To relieve any tension that may have accumulated
in your eyes, rub your palms together to generate healthy, warm, pranic energy. Place your cupped palms
over the respective eye blocking out any external light and relax for some time.
Bhrumadhya Drishti Trataka: Bhrumadhya Bindu refers to the midpoint between the eyebrows and is
one of the most important concentration points in Yoga. Perform Siddhasana and do a few rounds of deep
breathing. Open your eyes wide and gaze upward. Focus your gaze on the Bhrumadhya Bindu. Concentrate
on this point without blinking your eyes as long as possible and then relax your gaze. Close your eyes and
hold this point inwardly for 15 to 20 seconds. To relieve any tension that may have accumulated in your
eyes, rub your palms together to generate healthy, warm, pranic energy. Place your cupped palms over the
respective eye blocking out any external light and relax for some time. Repeat the practice 3 times at each
sitting until a sense of inner concentration is achieved.
Nasagra Drishti Trataka: In this practice, we gaze open-eyed upon the tip of the nose, an important
concentration point used in the inner practices of Yoga. Sit in Padmasana and do a few rounds of deep
breathing. Open your eyes wide and focus your gaze upon the tip of your nose. Your left eye must catch
the tip of the nose with the same balance and lack of tension as does your right eye. If there is tension,
close your eyes and imagine that you are still gazing at the tip of your nose. Hold this concentration for
15 to 20 seconds and then open your eyes to see if the tip of your nose is actually still in the drishti of
your eyes. Repeat 3 to 9 times at each session until a sense of relaxation is achieved. One should gradually
increase this practice without putting too much strain on the eyes. To relieve any tension practice the eye
cupping technique previously outlined.
If a headache develops, stop the practice session and rest your eyes with palming. It is advisable to
washout your eyes with lukewarm saline solution after the practice if any tension is still felt in the eyes.
Anthara Dharana
Anthara Dharana refers to the various techniques of inner concentration that can be done from
Dharmika Asana (the devotional asana, or Child’s Pose):
Kshitijan Kriya: Kshiti means “horizon” in Sanskrit, but the horizon used for this inner concentration
is the inner-mind horizon. After performing the Dharmika Asana, mentally think of the point where
your head is touch¬ing the floor. Directly inside the head be¬tween the hemispheric folds of the brain is
a nerve center called Bindu Nadi. Withdraw your concentration into this Bindu and imagine that you are
looking into the Eastern sky, just be¬fore dawn. Your inner screen or mental hori¬zon is one of velvety,
warm darkness. Then, imagine a full sun rise, with all its colors. Relax in this pleasant inner view, letting
the experience flood through your entire nervous system.
Eka Varna Kriya: This practice elicits inner light experiences. Concentrate at the same Bindu point,
thinking only about your favorite color. Choose the color that you like best from the entire color spectrum.
Imagine that you are completely engulfed in this liquid color, as though you have fallen into an ocean of
colored liquid. Sometimes a swirling sensa¬tion of color will develop, and you will be literally sucked into
a point of light in which you may also experience some inner sounds. Do not let these sounds interrupt
your concentration, but become completely lost in the color and sound. This is very healing to the body
and the mind.
Jyotir Darshana: This is the blessing of a view of the inner light. Begin by concentration in Bindu
Nadi, at that point where the head touches the floor in Dharmika Asana. Imagine you are sitting out of
doors in bright sunlight or watching a bright sunrise. Concentrate fully on this idea. If you do so, a pinhole
of light will appear from within the mind’s eye, the third eye, the Ajna Chakra. Hold this light gently in
your inner gaze. Do not concentrate too hard, or it will go away. Learn to gaze passively, without a desire
to grasp, possess or hold what your mind experiences. Keep the concentration until the light fades or you
feel sufficiently relaxed to discontinue the practice.
Pranava Dhyana
This practice is a one pointed concentration on the form and nada, or sound, of the sacred Pranava
AUM, known as the mantra of all mantras. This can be done from any of the sitting postures but make
sure that your back is erect. It is best to do this after performing a few rounds of conscious deep breathing
so that the mind is in a calm state. Pranava Dhyana harmonizes the body, emotions and mind. In this
practice emphasis is first placed on making the sounds AAA, UUU and MMM separately and then in
combination.
This is followed by the performance of the practice mentally without the audible sound. Sit in Vajrasana
and place the Chin Mudra on your thighs. Breathe in deeply into your lower chest area 2-3-4-5-6. Breathe
out with the sound, Aaaaa, Breathe in 2-3-4-5-6. Breathe out with the sound, Aaaaa. Breathe in 2-3-4-
5-6. Breathe out with the sound, Aaaaa. Now concentrate on the sound, Aaaaa mentally and perform the
same practice 3 times without the audible sound.
Curl your fingers inward to form the Chin Mudra and place it on your thighs. Breathe deeply into your
mid chest region 2-3-4-5-6. Breathe out with the sound Ooooo. Breathe in 2-3-4-5-6. Breathe out with
the sound, Ooooo. Breathe in 2-3-4-5-6. Breathe out with the sound, Ooooo. Now concentrate on the
sound, Ooooo, mentally and perform the same practice 3 times without the audible sound. Perform the
Adhi Mudra by clenching your fists with your thumbs in the center and place the mudra on your thighs.
Breathe deeply into your upper chest and clavicle regions 2-3-4-5-6. Now, exhale with the sound,
Mmmm. Breathe in 2-3-4-5-6. Breathe out with the sound, Mmmm. Breathe in 2-3-4-5-6. Breathe
out with the sound, Mmmm. Now concentrate on the sound mentally and perform the same practice 3
times without the audible sound.
34 | Department of Physiology & CYTER, MGMCRI - Puducherry
To perform the 4th part of the practice that unites the 3 earlier parts, perform Adhi Mudra and then
place it with the knuckles of both hands touching in front of the navel. This is now known as the Brahma
Mudra. Take a deep breath into the low, mid and upper chest regions. Now let the breath out with the
sounds of Aaaaa—Ooo—Mmmm. Breathe in 2-3-4-5-6. Breathe out Aaaaa—Ooo—Mmmm. Breathe
in 2-3-4-5-6. Breathe out Aaaaa—Ooo—Mmmm. Now concentrate on the sound Aaaaa—Ooooo—
Mmmm and perform the same practice 3 times without the audible sound.
A practice of 3 to 9 rounds of the Pranava Dharana, when done daily, helps to relax the body-mind-
emotion complex and provides complete healing through the production of healing vibrations at all levels
of our existence. This is the cornerstone of yogic breath therapy and can produce health and wellbeing for
all. When the concentrative aspect of the practice is taken to its peak, a state of meditation, or Pranava
Dhyana, can ensue.
Chakra Meditation
This meditative sitting is best done facing North or East. The practice of a few rounds of deep and
conscious breathing in Savasana prior to this meditative sitting can serve to enhance its effect dramatically.
Kneel in Vajrasana, or any sitting posture in which you are absolutely certain that the spine is yogically
erect so that the energy can move upward in an effortless and smooth manner.
Do some pranayama focusing on the chakras. As you come up through the chakras, starting from
the base of the spine and through to beyond the top of the head, try to become aware of each of these
centers. With practice and inner growth these centers will start to become conscious centers filling with
light, sound and color.
When the breath is completely filled in and you are in the Sahasrara Chakra, beyond the top of the
head, hold your breath in a Prana Kumbhaka, a held-in breath, for a lengthy period of time. Slowly let the
breath out and keep your concentration in that Thousand-Petal Lotus Chakra. Let the breath take on any
form that it wishes and simply hold the idea that you are sitting in the midst of a beautiful thousand-petal
pink lotus. Hold that idea as long as you can, repeating the visualization over and over until there occurs
a pleasing sensation of being suspended.
Expert Opinion
Centre for Yoga Therapy, Education and Research (CYTER), Mahatma Gandhi Medical College and Research Institute (MGMCRI), Pillayarkuppam,
Pondicherry, India.
Abstract
Yoga as a mode of therapy has become extremely popular, and a great number of studies and systematic reviews offer scientific evidence of its
potential in treating a wide range of psychosomatic conditions. Healthy life can be considered as a by-product of practicing yogic techniques since it
has been observed that yoga practitioners are physically and mentally healthier and have better coping skills to stressors than the normal population.
This review paper details some of the health promoting benefits of yoga as well as discusses the important cardiovascular, respiratory, musculoskele-
tal and metabolic conditions in which it may have preventive, supportive, curative and rehabilitative potential. Role of yoga in stress, mental health,
cancer, pregnancy and childhood are also detailed. Mechanisms for such beneficial physiological, biochemical and psychological effects are dis-
cussed. Psycho-neuro-endocrine changes including correction of GABAergic activity, and parasympathetic activation coupled with decreased reactivity
of sympathoadrenal system and HPA axis are highlighted. Changes in the various evaluated parameters for different conditions are detailed and
discussed with ample references. Though most studies and reviews suggest a number of areas where yoga may be beneficial, more research is
required for virtually every one of them to establish their benefits conclusively. This is true in the process of introducing any new therapy into the
modern health care system and is not surprising when we consider that the proper studies on yoga as a therapeutic modality are not older than a
few decades. It is important to develop objective measures of various mind-body therapies and their techniques while including them in intervention
trials. An overview is given of the lacunae present in the reviewed studies and suggestions given for improvements in future studies. In conclusion,
we can say that yoga has preventive, promotive as well as curative potential and that a yogic lifestyle confers many advantages to the practitioner.
Since lifestyle related diseases are alarmingly on the rise in our modern society, yogic lifestyle that is cost effective and relatively safe, should be
given a special place in preventing and managing these diseases.
Received: February 25, 2014; Accepted: May 29, 2014; Published: December 16, 2014
Corresponding Author: Ananda Balayogi Bhavanani, Deputy Director, Centre for Yoga Therapy, Education and Research (CYTER), Mahatma Gandhi
Medical College and Research Institute (MGMCRI), Pillayarkuppam, Pondicherry, India.
E-mail: yognat@gmail.com.
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Yoga in health and disease
8. Alteration in brain blood flow and brain metabolism rected by yoga practices resulting in amelioration of
[35−38] disease symptoms. A review by Bhavanani concluded
9. Modulation of the neuro-endocrine axis [39−44] that heart rate variability (HRV) testing has a great role
to play in our understanding the intrinsic mechanisms
behind such potential autonomic balancing effects of
Managing Stress
yoga [47]. Innes, et al. had earlier also postulated two
It is well established that stress weakens our immune
interconnected pathways by which yoga reduces the
system. Scientific research in recent times has showed
risk of cardiovascular diseases through the mechanisms
that the physiological, psychological and biochemical
of parasympathetic activation coupled with decreased
effects of yoga are of an anti-stress nature. A majority
reactivity of sympathoadrenal system and HPA axis[48].
of studies have described beneficial effects of yoga
interventions in stress with an Agency for Healthcare
Cardiovascular Conditions
Research and Quality (AHRQ) report stating that “Yo-
ga helped reduce stress.”[45] Reductions in perceived A review of 70 eligible studies investigating the effects
stress following yoga are reported to be as effective as of yoga on risk indices associated with the insulin re-
therapies such as relaxation, cognitive behavioral ther- sistance syndrome, cardiovascular disease, and possible
apy and dance therapy. protection with yoga, reported that most had a reduction
Mechanisms postulated included the restoration of of systolic and/or diastolic pressure. However, the re-
autonomic balance as well as an improvement in restor- viewers also noted that there were several noted poten-
ative, regenerative and rehabilitative capacities of the tial biases and limitations that made it difficult to detect
individual. A healthy inner sense of wellbeing produced an effect specific to yoga [48]. Another literature re-
by a life of yoga percolates down through the different view reported significant improvements in overall car-
levels of our existence from the higher to the lower diovascular endurance of young subjects who were
producing health and wellbeing of a holistic nature. given varying periods of yoga training [49]. Physical
Streeter, et al. recently proposed a theory to explain the fitness increased as compared to other forms of exercise
benefits of yoga practices in diverse, frequently co- and longer duration of yoga practice produced better
morbid medical conditions based on the concept cardiopulmonary endurance. In fact a detailed review
that yoga practices reduce allostatic load in stress re- of yoga in cardiac health concluded that it can be bene-
sponse systems such that optimal homeostasis is re- ficial in the primary and secondary prevention of cardi-
stored [46]. ovascular disease and that it can play a primary or a
They hypothesized that stress induces an: complementary role in this regard [50].
• Imbalance of the autonomic nervous system with
decreased parasympathetic and increased sympa- Mental Health
thetic activity; Yoga can enhance one’s spiritual life and perspective
• Under activity of the gamma amino-butyric acid beyond the physical life regardless of one’s particular
(GABA) system, the primary inhibitory neuro- religion [51]. It enables people to attain and maintain a
transmitter system, and balance between exertion and relaxation, and this pro-
• Increased allostatic load. duces a healthy and dynamic state of homeostatic equi-
They further hypothesized that yoga-based practices i) librium [1]. Recent studies have shown that yoga im-
correct under activity of the parasympathetic nervous proves mood and reduces depression scores [52, 53].
system and GABA systems in part through stimulation These changes have been attributed to an increased
of the vagus nerves, the main peripheral pathway of the secretion of thalamic GABA with greater capacity for
parasympathetic nervous system, and ii) reduce allo- emotional regulation [53, 54]. Even a 10-day yoga-
static load. based lifestyle modification program has been reported
According to the theory proposed by them, decreased to improve subjective wellbeing scores of patients [16].
parasympathetic nervous system and GABAergic activ- A review by Carim-Todd, et al. on yoga and smoking
ity that underlies stress-related disorders can be cor- cessation, reported positive benefits of mind–body in-
http://www.intermedcentral.hk/ 401
Yoga in health and disease
terventions [55]. These interventions produced changes ventilation, reduces sympathetic activation during alti-
in smoking behaviour/in predictors of smoking behav- tude-induced hypoxia [64] and decreased chemoreflex
iour such as abstinence, decreased number of cigarettes sensitivity to hypoxia and hypercapnia [65]. These help
smoked, lower intensity of cravings and attitudinal bring about both objective and subjective improve-
changes regards smoking. However, definite conclu- ments in the condition of patients with bronchitis. Yoga
sions on their benefits for smoking cessation couldn’t as a therapy is also cost effective, relatively simple and
be drawn due to the scarcity of papers, low quality of carries minimal risk and hence should be advocated as
some publications, and the numerous limitations of the an adjunct, complementary therapy in our search for an
studies such as reduced sample size, limitations of integrated system of medicine capable of producing
study design, lack of adherence monitoring, lack of health and wellbeing for all.
objective measures, inadequate or absent control condi-
tions and absence of blinding. Metabolic/Endocrine Conditions
In addition to its benefits for patients themselves, A few RCTs have suggested that yoga and meditation
yoga also has a great role for managing depression practices act on the hypothalamic–pituitary–adrenal
manifesting in family caregivers of patients with de- axis (HPA) axis to reduce cortisol levels in plasma [66-
mentia [56]. Researchers also support the promising 69], as well as reduce sympathetic nervous system tone,
role of yoga as an intervention for depression because it increase vagal activity [70, 71], and elevate brain
the intervention is cost-effective and easy to implement GABA levels [54]. Major systematic reviews of the
[61]. However a point to consider is that all the mind- effects of yoga on risk indices associated with insulin
body interventions do seem to be effective when com- resistance syndrome and risk profiles in adults with
pared to passive controls but reports are less conclusive type 2 diabetes have been done in recent times [48, 72].
when compared with active controls [57]. They reported post-intervention improvement in vari-
ous indices but with results varying by population and
Respiratory Disorders study design. Another systematic review addressed the
Scientific basis of using yoga as an adjunct therapy in management of type 2 diabetes and concluded that the
chronic obstructive pulmonary diseases is well estab- reviewed trials suggest favorable effects of yoga on
lished with significant improvements in lung function, short-term parameters related to diabetes but not neces-
quality of life indices and bronchial provocation re- sarily for long-term outcome [73]. The AHRQ cites two
sponses coupled with decreased need for regular and studies comparing yoga versus medication which re-
rescue medicinal usage [58, 59]. Behera reported per- ported a large and significant reduction of fasting glu-
ceptible improvement in dyspnoea and lung function in cose in individuals with type 2 diabetes in one, and a
patients of bronchitis after 4 weeks of yoga therapy that smaller but still significant improvement in the other
used a variety of postures and breathing techniques [60]. [45].
Yogic cleaning techniques such as dhautikriya (upper
gastrointestinal cleaning with warm saline or muslin Musculoskeletal Conditions
cloth) and netikriya (warm saline nasal wash) remove A review by Posadzki, et al.[ 74] found that 10 of 11
excessive mucous secretions, decrease inflammation RCTs reported significantly greater effects in favor of
and reduce bronchial hypersensitivity thereby increas- Yoga when compared to standard care, self-care, thera-
ing provocation threshold while kapalabhati through peutic exercises, relaxing yoga, touch and manipulation,
forceful exhalations improves the capacity to exhale or no intervention. Yoga was more effective for chronic
against resistance [61]. A nonspecific broncho protec- back pain than the control interventions such as usual
tive or broncho relaxing effect has been also postulated care or conventional therapeutic exercises though some
[62] while improved exercise tolerance has been re- studies showed no between group differences [75]. Re-
ported following yoga therapy in patients of chronic cently two well-designed trials of yoga for back pain
severe airways obstruction [63]. It has been reported reported clinically meaningful benefits over usual med-
that well-performed slow yogic breathing maintains
better blood oxygenation without increasing minute
ical care but not over an intensive stretching interven- and videos on yoga during pregnancy may contribute to
tion [76, 77]. a reduction in pregnancy discomforts and improved
childbirth self-efficacy. Satyapriya, et al. concluded
Cancer that yoga reduces perceived stress and improves adap-
According to the findings of a comprehensive meta- tive autonomic response to stress in healthy pregnant
analysis of yoga in cancer, yoga groups showed im- women [84] while Chuntharapat, et al. [85] concluded
provements in psychological health when compared to that yoga produced higher levels of maternal comfort
waitlist or supportive therapy groups [78]. With respect during labour and 2 hour post-labour with a decrease in
to overall quality of life, there was a trend towards im- subject evaluated labour pain. They also reported short-
provement. To explain the positive outcomes, Smith er duration of the first stage of labour, as well as total
and Pukall suggested various complex pathways which time of labour in subjects practicing yoga. A study by
may involve relaxation, coping strategies, acceptance, Narendran, et al. reported a lower trend in the occur-
and self-efficacy [79]. Kochupillai, et al. reported in- rence of complications of pregnancy such as pregnan-
crease in natural killer cells in cancer patients who had cy-induced hypertension, intrauterine growth retarda-
completed their standard therapy after practicing Sudar- tion and pre-term delivery in subjects who practiced
shan Kriya Yoga and pranayam breathing techniques yoga [86]. They concluded that an integrated approach
[80]. A systematic review and meta-analysis of RCTs to yoga during pregnancy is safe and that it improved
on the physical and psychosocial benefits of yoga in birth weight, decreased preterm labour, and reduced
cancer patients and survivors by Buffart and colleagues IUGR either in isolation or associated with PIH, with
concluded that yoga may be a feasible intervention as no increased complications.
beneficial effects on several physical and psychosocial
symptoms were reported [81]. They showed that it has Paediatric Population
strong beneficial effects on distress, anxiety and de- Clinical applications of Yoga have been studied in pae-
pression, moderate effects on fatigue, general HRQoL, diatric and young adult populations with focus on phys-
emotional function and social function, small effects on ical fitness, cardio-respiratory effects, mental health,
functional well-being, and no significant effects on behaviour and development, irritable bowel syndrome,
physical function and sleep disturbances. It was sug- eating disorders, and prenatal effects on birth outcomes.
gested that yoga can be an appropriate form of exercise Though a large majority of studies are positive, due to
for cancer patients and survivors who are unable or methodological limitations, evidence provided is still in
unwilling to participate in other traditional aerobic or its infancy [87]. Yoga has been suggested as an option
resistance exercise programs. for children to increase physical activity and fitness and
that yoga may be a gateway for adopting a healthy ac-
Pregnancy tive lifestyle in sedentary children who are intimidated
Preliminary evidence from various scientific studies by more vigorous forms of exercise. They recommend-
supports yoga's potential efficacy, particularly if started ed that further research is necessary to identify clinical
early in the pregnancy. Women practicing yoga in their applications of yoga for children and that such research
second trimester reported significant reductions in needs to be conducted with rigorous methodology in
physical pain from baseline to post intervention com- RCTs with detailed description of protocols and report-
pared with women in the third trimester whose pain ing of results. Methodological issues specific to mind-
increased [82]. Women in their third trimester showed body interventions should be addressed including ade-
greater reductions in perceived stress and trait anxiety. quate description of the intervention and control group,
Another study reported significantly fewer pregnancy and single blinding of the outcome assessor. A review
discomforts at 38‒40 weeks of gestation [83]. Subjects by Galantino, et al. concluded that “the evidence shows
who participated in the yoga programme exhibited physiological benefits of yoga for the paediatric popu-
higher outcome and self-efficacy expectancies during lation that may benefit children through the rehabilita-
active and second stage of labour. Provision of booklets tion process, but larger clinical trials, including specific
measures of QOL are necessary to provide definitive
http://www.intermedcentral.hk/ 403
Yoga in health and disease
evidence” [88]. They rightly suggested that the type 7. It is not clear which patients may benefit from the mind-
and intensity of yoga, the specific postures for the in- body interventions, and which aspects of the interven-
tended outcome, and the measurement of adherence tions or which specific styles were more effective than
others.
beyond the clinic have to be determined. Their review It has been suggested that yoga may help improve
showed that yoga may benefit children with mental patient self-efficacy, self-competence, physical fitness,
challenges by improving their mental ability, along and group support, and may well be effective as a sup-
with motor coordination and social skills and that resto- portive adjunct to mitigate medical conditions. Büssing,
ration of some degree of functional ability is possible in et al. concluded that yoga may have potential to be im-
those having physical disabilities. It was suggested that plemented as a safe and beneficial supportive/adjunct
physical therapists might apply these findings in the treatment that is relatively cost-effective, may be prac-
neuromuscular areas of learning, motor control, and ticed at least in part as a self-care behavioral treatment,
coordination. A notable point mentioned by them was provides a life-long behavioral skill, enhances self-
that, “Regardless of the goal, yoga appears to be a mul- efficacy and self-confidence, and is often associated
titasking modality that simultaneously treats both phys- with additional positive side effects [89].
ical impairments as well as more global issues such as It is important to develop objective measures of vari-
stress, anxiety, or hyperactivity.” ous mind-body therapies and their techniques while
including them in intervention trials. It has also been
Conclusion suggested that the publication of specific interventions
All of the above studies and reviews suggest a number used in future studies in manual form can allow reliable
of areas where mind-body therapies such as yoga may replication and future implementation. It is also im-
be beneficial, but more research is required for virtually portant to develop tools to monitor objectively the par-
every one of them to establish their benefits conclusive- ticipants’ self-practice, compliance, and adherence to
ly. This is true in the process of introducing any new the interventions. Yoga has preventive, promotive as
therapy into the modern health care system and is not well as curative potential and a yogic lifestyle confers
surprising when we realize that the proper studies on many advantages to the practitioner. Since lifestyle
yoga as a therapeutic modality are not older than a few related diseases are alarmingly on the rise in our mod-
decades. ern society, yogic lifestyle should be given a special
place in preventing and managing these diseases.
Some of the major issues highlighted by these studies
and reviews include:
1. Individual studies on yoga for various conditions are Disclosure
small There are no conflicts of interest.
2. Poor-quality trials in general with multiple instances for
bias
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71. Riley D. Hatha yoga and the treatment of illness. Altern Ther Access article distributed under the terms of the Creative Commons
Health Med. 2004; 10: 20–21. Attribution License, which permits unrestricted use, distribution, and
72. Innes KE, Vincent HK. The influence of Yoga-based programs reproduction in any medium, provided the original work is properly
on risk profiles in adults with type 2 diabetes mellitus: a sys- cited.
~ Morarji Desai National Institute of Yoga 21st June -International Day of Yoga 53
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Ray US, Pathak A, Tomer as. Hatha Yoga Practices: Energy Expenditure, Respiratory Changes and
Intensity of Exercise. Evid Based Complement Alternat Med. 2011; 2011: 241294.
We can say that the Yoga affects every cell of the human produced by a life of yoga percolates down through the
body bringing about better neuro-effector different levels of our existence from the higher to the
communication, improve strength, and enhance lower levels producing health and wellbeing of a holistic
optimum functioning of all organ-systems while nature. Streeter et al recently proposed a theory to
»:
increasing resistance against stress and diseases with explain the benefits of yoga practices in diverse,
resultant tranquillity, balance, positive attitude and frequently co-morbid medical conditions based on the
equanimity. concept that yoga practices reduce allostatic load in
stress response systems so that optimal homeostasis is
MANAGING STRESS
restored. (46)
It is well established that stress weakens our immune
They hypothesized that stress produces an:
system. Scientific research in recent times has shown
that the physiological, psychological and biochemical Imbalance of the autonomic nervous system with
effects of yoga are of an anti-stress nature. A majority of decreased parasympathetic and increased
studies have described beneficial effects of yoga sympathetic activity,
interventions in stress with an Agency for Healthcare
Under activity of the gamma amino-butyric acid
Research and Quality (AHRQ) report stating that "Yoga
(GABA) system, the primary inhibitory
helped reduce stress."?" Reductions in perceived stress
neurotransmitter system, and
following yoga are reported to be as effective as
therapies such as relaxation, cognitive behavioural Increased allostatic load.
therapy and dance therapy. They further hypothesized that yoga-based practices i)
Mechanisms postulated include the restoration of correct under activity of the parasympathetic nervous
autonomic balance as well as an improvement in system and GABA systems in part through stimulation of
restorative, regenerative and rehabilitative capacities of the vagus nerves, the main peripheral pathway of the
the individual. A healthy inner sense of wellbeing parasympathetic nervous system, and ii) reduce
allostatic load.
According to the theory proposed by them, decreased yoga in cardiac health concluded that it can be beneficial
parasympathetic nervous system and GABAergic in the primary and secondary prevention of
activity that underlies stress-related disorders can be cardiovascular disease and that it can playa primary or a
corrected by yoga practices resulting in amelioration of complementary role in this regard. (54)
disease symptoms. A review by Bhavanani concluded
~ Morarji Desai National Institute of Yoga 21st June - International Day of Yoga 55
National Yoga Week-2015
l1Uf.~~~
Yoga for Middle Aged
~ "4rT ~-~o,~
Fig. 2. POSTULATED MECHANISMS BY WHICH YOGA CAN HELP REDUCE RISK FOR
TYPE 2 DIABETES MELLITUS AND ITS COMPLICATIONS
Vagal
stimulation
Yoga Interveunon:
Pathway 2 ---+ ~
-.
Parasympathenc
-,
Yoga tntervennou:
«
activation
Pathway 1
"~~
I
Eniumced metatrottc
psychological profile
t Insulin sensitivity
i Glucolle tolerance
Improved Upid pr oflie
an«
u
Improved coagulation
f fibrinolytic profile
.!. Oxidative stress
-----
J, Visceral adiposity i Endothelial function
Improved mood
)) ()
Reduced rtsk for:
Type 2 diabetes and compllcatious of
'!YIlt 2 Diabetes
Innes KE, Vincent HK. The Influence of yoga-based programs on risk profiles in adults with type
2 diabetes mellitus: A systematic review. eCAM 2007; 4: 469-86.
risk profiles in adults with type 2 diabetes have been MUSCULOSKELETAL CONDITIONS
done in recent times. (48:0)
They reported post-intervention
A review by Posadzki et al (73)found that 10 of 11 RCTs
improvement in various indices but with results varying
reported significantly greater effects in favor of Yoga
by population and study design. Another systematic
when compared to standard care, self-care, therapeutic
review addressed the management of type 2 diabetes
exercises, relaxing yoga, touch and manipulation, or no
and concluded that the reviewed trials suggest
intervention. Yoga was more effective for chronic back,
favourable effects of yoga on short-term parameters
pain than the control interventions such as usual care or
related to diabetes but not necessarily for long-term
conventional therapeutic exercises though some studies
outcome.?" The AHRQ cites two studies comparing yoga
showed no between group differences.'?" Recently two
versus medication which reported a large and significant
well-designed trials of yoga for back pain reported
reduction of fasting glucose in individuals with type 2
clinically meaningful benefits over usual medical care but
diabetes in one, and a smaller but still significant
not over an intensive stretching intervention. (75,76)
improvement in the other. (45)
CANCER
A recent systematic review of yoga on menopausal
-. symptoms reported small effects on psychological According to the findings of a comprehensive meta-
analysis of role of yoga in cancer, improvements in
symptoms with no effects on total menopausal
symptoms, somatic symptoms, vasomotor symptoms, or psychological health were seen in yoga groups when
urogenital symptoms. (72) compared to waitlist or supportive therapy groups,(77)With
56 . 21st June -International Day of Yoga Morarji Desai National Institute of Yoga ~
l1Uf. ~ fWz ~
\$~~-~oC)~ National Yoga Week-2015
Yoga for Middle Aged
respect to overall quality of life, there was a trend towards that requires active efforts from both the researcher
improvement. To explain the positive outcomes, Smith as well as the participants.
and Pukall suggested various complex pathways which 6. Changes in attitudes and behavior need to be
may involve relaxation, coping strategies, acceptance, documented and understood better, especially in
and self-efficacy. (78) Kochupillai et al reported increase in the lifestyle, stress induced psychosomatic
natural killer cells in cancer patients who had completed conditions.
their standard therapy after practicing Sudarshan Kriya
7. It is not clear which patients may benefit from the
Yoga and pranayam breathing techniques. (79)
Yogic interventions, and which aspects' of the
A systematic review and meta-analysis of RCTs on the interventions or which specific styles were more
physical and psychosocial benefits of yoga in cancer effective than others.
patients and survivors by Buffart and colleagues It has been suggested that yoga may help improve
concluded that yoga may be a feasible intervention as patient self-efficacy, self-competence, physical fitness,
beneficial effects on several physical and psychosocial and group support, and may well be effective as a
symptoms were reported. (80) They showed that it has supportive adjunct to mitigate medical conditions.
strong beneficial effects on distress, anxiety and Bussing et al concluded that yoga may have potential to
depression, moderate effects on fatigue, general be implemented as a safe and beneficial
~ Morarji Desai National Institute of Yoga 21st June -International Day of Yoga 57
National Yoga Week-2015 ~~~-~o,~
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11&f ~ cTi ~ <WI
~ '4rT ~-~oC)~ National Yoga Week-2015
Yoga for Middle Aged
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60· 21st June -International Day of Yoga Morarji Desai National Institute of Yoga ~
80 | Yoga for Harmony & Peace
Introduction
In modern times when the terms Yoga and Yoga therapy have become synonymous, this paper is but a
small attempt to put into perspective what Yoga therapy can offer us as an integrative system of wholistic
well being.
According to Yogamaharishi Dr Swami Gitananda Giri Guru Maharaj, the founder of Ananda Ashram
at ICYER, Pondicherry and one of the foremost authorities on Yoga in the past century,
“Yoga Chikitsa is virtually as old as Yoga itself, indeed, the ‘return of mind that feels separated
from the Universe in which it exists’ represents the first Yoga therapy. Yoga Chikitsa could be
termed “man’s first attempt at Unitive understanding of mind-emotions-physical distress and is
the oldest wholistic concept and therapy in the world.”
Potentialities
Extensive research on Yoga being done all over the world has shown promise with regard to various
disorders and diseases that seem to be amiable to Yoga therapy. These include the psychosomatic and
stress disorders such as bronchial asthma, diabetes mellitus, hypertension, irritable bowel syndrome,
gastro intestinal ulcer diseases, atherosclerosis, seizure disorder (epilepsy) and headache. It also includes
physical disorders such as heart disease, lung disease, and mental retardation. Psychiatric disorders such
as anxiety disorders, obsessive-compulsive disorder, depression and substance abuse can also be managed
along with other therapies. Musculoskeletal disorders such as lumbago, spondylosis, sciatica and carpel
tunnel syndrome can be tackled effectively with Yoga practices that offer a lot of hope in metabolic
disorders such as thyroid and other endocrine disorders, obesity and the modern metabolic syndrome.
1. Physical therapies: Asanas, Kriyas, Mudras and Bandhas gently stretch and strengthen muscles, improve
mobility, flexibility, respiration, circulation, digestion and elimination, and promote a general sense of health
and well being.
2. Emotional therapies: Swadhyaya, Pranayama, Pratyahara, Dharana, Dhyana and Bhajana can calm and centre
the mind, helping to relieve stress and mental fatigue and bring about emotional balance.
3. Development of proper psychological attitudes: By encouraging us to step back and look objectively at our
habitual patterns of behaviour and thoughts, Yoga can help us to cope better with situations that put our
bodies and minds under strain. Development of the following qualities are also emphasized in order to
become mentally balanced humane beings: Vairagya (detached, dispassionate attitude), Chitta Prasadann
(acceptance of the Divine Will), Maitri (friendliness towards the happy), Karuna (compassion for the
suffering), Mudita (cheerfulness towards the virtuous) and Upekshanam (indifference and avoidance of
the evil) etc.
4. Mental therapies: Relaxation and visualization practices, Trataka, Pranayama, Pratyahara, Dharana as well
as Dhyana. Relaxation is a central element in Yoga therapy as relaxation is the body’s way of recharging its
cells and helps to ease physical, emotional and mental tensions.
5. Spiritual therapies: Swadhyaya, Satsangha, Bhajana sessions and Yogic counseling are important aspects of
Yogic therapy that are often neglected in favour of the physical therapies alone.
6. Preventive therapies: Yoga has numerous preventive benefits especially when it is started early in childhood.
It helps in the prevention of accidents by increasing awareness as well as agility. Improved immunity helps
I preventing infectious and contagious diseases. The added benefit of starting early is that the person knows
the technique so that they can do it if needed at a later stage in life. Yoga also offers rehabilitative therapies
for most musculoskeletal conditions as well as in recovery for debilitating illnesses. The practice of Yoga also
goes a long way towards prevention of disability and improving quality of life in numerous chronic conditions.
7. Pain relief therapies: Yoga is a useful addition to the pain relief therapies as it increases pain tolerance and
provides an improved quality of life. It can be safely said that Yoga helps us endure conditions that it may
not be able to cure.
In Yoga therapy it is vital that we take into consideration all of the following aspects that are part of an
integrated approach to the problem. These include a healthy life nourishing diet, a healthy and natural
82 | Yoga for Harmony & Peace
environment, a wholistic lifestyle, adequate bodywork through Asanas, Mudras and Kriyas, invigorating
breath work through the use of Pranayama and the production of a healthy thought process through the
higher practices of Jnana and Raja Yoga.
The application of Yoga therapy can be correlated with the Pancha Koshas and various Yoga practices
may be used as therapeutic interventions at different levels in this respect.
• Annamaya Kosha (anatomical level): Jattis (simple units of movements), Mudras (gestures
for energy generation and conservation), Kriyas (structured movements), Asanas (steady and
comfortable postures) along with the dietary modifications and control.
• Pranamaya Kosha (physiological level): Shat Karmas (cleansing actions), various Pranayamas,
development of breath awareness, working on breath-movement coordination and the energizing
and balancing of the Pranic energy.
• Vijnanamaya Kosha (intellectual level): Swadhyaya (self analysis), Satsangha (lectures and
spiritually uplifting exchange) along with the wonderful Jnana Yoga and Raja Yoga relaxation
and concentration practices of Yoga.
• Anandamaya Kosha (universal level): Learning to implement the principles of Karma Yoga
(Yoga as skilled action performed without expectation) and following the principle of action in
relaxation help us to bring about joy in all our activities. A realization that we live in a blissful
universe and that all life is joy is to be brought about in this intervention through use of Bhakti
Yoga, Karma Yoga and other aspects like Bhajana, Yogic counselling and Satsangha.
The need of the modern age is to have an integrated approach towards therapy and to utilize Yoga
therapy in coordination and collaboration with other systems of medicine such as Allopathy, Ayurveda,
Siddha and Naturopathy. Physiotherapy and Chiropractic practices may be used with the Yoga if needed.
Advice on diet and life style is very important irrespective of the mode of therapy that is employed for a
particular patient.
A Word of Caution
A word of caution is also required. Though Yoga and Yoga therapy are very useful in bringing about a
state of total health it is not a miracle cure for all problems. It needs a lot of discrimination on the part
of both the therapist as well as the patient. It may not be useful in emergency conditions and there is a
strong need to consult a qualified medical doctor where in doubt. Each patient is different and so the
therapy has to be molded to suit the individual needs rather than relying on a specific therapy plan for
patients suffering the same medical condition. A very true problem is that there is a different approach
of the different schools of Yoga to the same condition. It is better to follow any one system that one is
conversant with, rather then trying to mix systems in a “Yogic Cocktail’. One must also be vigilant as
there is a strong presence of numerous quacks pretending to be Yoga therapists and this leads to a bad
name for Yoga therapy as well as Yoga in general.
Conclusion
Yoga helps us regain the ease we had lost through dis-ease (as implied by sthira sukham asanam). It
also produces mental equanimity (samatvam Yoga uchyate) where the opposites cease to affect (tato
dwandwa anabhigatha). This enables us to move from a state of illness and disease to one of health and
well being that ultimate allows us to move from the lower animal nature to the higher human nature and
finally the highest Divine Nature that is our birthright.
Recommended Reading
Stress is inevitable in the modern world because of the imbalance between the demands of one’s
environment and one’s capabilities. In fact, it is the distress, which causes the problem and can be defined
as every physical and mental tension that we experience as unpleasant. The environment today is more
demanding. From childhood onwards, the development of capacities and capabilities of the individual
is not able to keep pace with the increase of demands on them. This gap in most cases goes on widening.
The huge crowds at Temples, churches and mosques in some way or the other are related to this imbalance.
Everyone seems to be going there in order to beg or bribe the almighty to perform the balancing act.
Though stress probably cannot be avoided, it can, however, be managed. The following actions may help
reduce/eliminate the stress.
1. Awareness: It is important that we first become aware of the stress and then try to let it go. Sharing
your tension with a friend and/or a family member may solve the problem to a great extent. You
cannot wish away problems by non-acknowledgement of them.
2. Movement: Movement helps in reducing tension. This can mean walking, jumping, making noise,
swimming and playing. Stress tends to accumulates in the joints and movement helps to dissipate
it. Rotation of the neck and shoulders in many cases helps a lot. Some corporate companies have
even established stress-relieving chambers where employees may shout, screams or hit a hanging
pillow to relieve the pent up tension.
3. Yoga techniques: The regular practice of various Yoga techniques and inculcating the Yogic values
in daily life will go a long way towards not only reducing the stress levels bit also in giving us that
elusive “Peace of Mind”. Yogic relaxation practices such as Shavasana and Yoga Nidra help to
create a sense of awareness and relaxation in the whole body as well as the mind.
4. Hobby: A hobby can help to relieve tension because it helps us to divert our mind from an
unpleasant occurrence. Music, dance, painting, cooking and gardening are effective ways to take
our mind to a different “Zone”. Playing with your pet can also help relieve tension and many
people have ‘Thera-pets” or pets that help them therapeutically!
5. Breathing: Breathing is one of the easiest ways of relieving stress. Whenever you feel tension rising,
take a few deep breaths and you will immediately feel the difference.
1 MA, MSc, PhD., Cordinator-cum-Yoga Therapist, CYTER, MGMCRI and Yoganjali Natyalayam,
Pondicherry. http://sbvu.ac.in/cyter-center-for-yoga-therapy-education-and-research
2 Deputy Director, CYTER, MGMCRI and Chairman ICYER at Ananda Ashram, Pondicherry.
www.icyer.com and www.rishiculture.org
6. Attitude: It is important to “Let things lie” for some time when facing problems and many
situations resolve on their own. Other situations may appear smaller and less stressful after some
time. Development of a detached attitude can also help us to have a better perception of situations
and this in turn helps us to face them better.
7. Visualization: Visualization of a pleasant solution to the problems can also help a lot. This is quite
different from daydreaming. This is widely adopted by players and athletes for improving their
performance. After a stressful encounter, coolly sit in your chair, close your eyes and visualize the
episode as an act of an ignorant person and excuse him for the incident.
8. Auto-Suggestion: Another mental technique is Positive self-suggestion. The negative thoughts are
to be replaced with positive ones and an attitude of ‘I can and I will ‘ is to be developed.
9. Self effort: Stress is related to the individual’s environment and their tolerance capacity. As both
of these are different in different people, each individual has to settle for their own method for
managing their day-to-day problems. It must be clearly understood that we are responsible for our
health and happiness and have a duty to take care of these Divine gifts. Swami Gitananda Giri
used to often say, “Health and happiness are your birthright”. It is through our own efforts and will
power that we can ultimately solve the problem of stress and achieve our birthrights.
Yoga is an integrated way of life in which awareness and consciousness play a great part in guiding our
spiritual evolution through life in the social system itself by understanding that “Yoga is the science and
art of right-use-ness of body, emotions and mind”.
Jattis are basic movements of the body parts that help to release pent up tensions in those parts. They
increase circulation to the part and also the flow of Pranic energy is increased due to the movements. A
few of these practices will be described now.
Take up a comfortable standing position such as the Samasthiti Asana. Stand on one leg and shake the
other leg. Repeat on the other side and then alternate a few times between right and left. Stand on both
legs and start to shake your hands one at a time. Alternate between the right and left a few times and
then start to shake both hands at the same time.
Shake your hands and move them up, down, to the left and to the right. Shake your hands all around you
in a circular movement. This helps to energize the Pranamaya Kosha, our energy sheath or subtle body.
Come back to the standing position.
Open the legs two feet apart and keep the hands on the hip. Move the torso in all four directions clock-
wise and anti clock-wise in a grinding action. Then do it in a continuous manner. Bend forward and
perform some toe touching with a bouncing action. Bounce to the front, and then move to your left.
Move to your right and then come back to the front. Come back to the standing position.
94 | Yoga for Harmony & Peace
Spread your feet a bit and lift both your arms to the side. Start to twist your torso from side to side a few
times. Feel the stretch in your hip region and back. Come back to the standing position and relax with
deep breathing for some time.
Sit down with both legs stretched out in front of you. Draw your right knee up to your chest and then
kick out with a whooshing sound. Perform the same action on the left side. Continue to alternate legs
for some time. Draw up both your knees and do the same action with a whooshing sound as you release
the feet. Relax with your feet stretched out in front.
Rishikesh Surya Namaskar, the Yogic sun salutation is a series of twelve physical postures. These
alternating backward and forward bending postures flex and stretch the spinal column through their
maximum range giving a profound stretch to the whole body. The basic breathing principle is to inhale
during upward and backward bending postures and exhale during forward bending postures.
Stand erect with your feet close together. Perform Namaskar Mudra by joining your palms together in
front of your chest. Breathe in and stretch your arms over your head into the Anjali Mudra and then
arch your back. Feel the healthy stretch in your whole body.
Breathe out and bend forward while keeping your arms and back in one line and as straight as possible.
Perform the Pada Hasta Asana by bringing your head to your knees while keeping your hands on either
side of your feet. Breathe in and extend your right leg back until it is straight as possible and you are
balanced on your toes and hands. Your left leg should be bent with the sole flat on the ground. Lift
your head and bend back and open up your chest. This is the Ashwa Sanchalana Asana, the equestrian
posture.
While breathing out bring your left leg back towards the right and keep the feet just a foot apart with
your heels flat to the ground. Simultaneously raise your buttocks and lower your head between your
arms, so that your body forms a triangle with the ground. This is the Mehru Asana or mountain posture.
While maintaining the posture, take a deep inhalation.
While breathing out drop both knees to the ground and slowly slide the body down at an angle and bring
your chest and chin to the ground. Eight parts of your body namely your toes, knees, chest, hands and
chin should touch the ground while the buttocks are kept up. You’re your breath while performing this
Ashtanga Bhumi Sparsha, the eight limbed prostration. Breathe out and come into Bhujanga Asana, the
Cobra posture. Focus your awareness at the base of your spine and feel a healthy stretch in your back and
neck.
Exhale and come back to the Mehru Asana, the mountain posture. This strengthens the arms and legs as
well as the spinal column. Inhale and bring your right leg forward in-between your hands while keeping
your left leg in its original position to perform the Ashwa Sanchalana Asana. Breathe out and bring your
left foot forward to come into the Pada Hasta Asana. Breathe in and come up and perform the Anjali
Mudra and bend backward. Breathe out and come back to the standing while bringing your hands back
To perform the Rishikesh Surya Namaskar on the opposite side perform the practice again with a slight
modification. To complete the other half the same movements are repeated except that the left leg is
brought back while performing the Ashwa Sanchalana the first time. The other postures such as Mehru
Asana, Ashtanga Bhumi Sparsha and Bhujanga Asana are done in the same manner. When coming
back to the Ashwa Sanchalana the left foot is brought forward and then the Pada Hasta is performed by
joining right foot to the left before completing the practice with the Anjali Mudra and finally relaxing
in the Sama Sthithi with deep breathing.
One full round consists of the 12 poses done twice in sequence. Practice 3 to 9 rounds of the Surya
Namaskar daily for maximum benefit. When the exercises are done little quickly the gain is more physical
and when they are done slowly with breath awareness the gain is more mental and spiritual
Tala Kriya
The term, “Tala” refers to a Palmyra tree and you should try to stretch yourself
as tall as that tree while performing this practice. Take up a comfortable and
stable Samasthiti Asana. Breathe in and lift both arms up over your head
until they are parallel to each other. Let the palms of both hands face inward
and then go up onto your toes and stretch up as high as possible. Hold the
breath and feel the healthy stretch along your whole body from toes to finger
tips. Breathe out and relax your arms back to your sides while coming back to
the flat foot posture. Repeat the practice two more times at each session for
maximum benefit. With practice the posture can be held for a longer time and
normal breathing done while holding the posture for 30 to 45 seconds.
96 | Yoga for Harmony & Peace
Stand in a steady Samastiti Asana with your arms by your side. Breathe in
and lift your right arm over your head. Try to extend the arm over your head
towards the left as far as possible without bending it. This gives a good stretch
to the entire right side of the body. Slowly start to breathe out and lower your
arm slowly back to the side. Repeat the practice a few more times.
Make sure that you lift your arm on the in breath and lower it on the out breath.
Perform the practice on the opposite side by lifting your left arm over your
head while breathing in. Extend it as far towards the right as possible without
bending it. Feel the excellent stretch on the entire left side of your body. Lower
your arm back to your side while breathing out. Repeat the practice a few more
times.
The Hastha Kona Kriya helps to stretch and tone up the musculature of the arms, shoulders and the
Para-spinal area in a way not done in day-to-day life. This helps trigger the relaxation response in these
tissues that are normally tensed due to disuse, misuse and abuse. A sense of profound relaxation is
obtained after the practice of this activity that is also known as the Ardha Kati Chakrasana.
Trikona Asana
Stand in Samasthiti Asana. Place your feet two to three feet apart facing
forwards. Stretch your arms to the sides so that they are pulling the chest in
opposite directions. Turn your head and right foot to the right side and slowly
bring your right hand down to the right foot and place the palm of the right
hand on the ground in front of the right foot. Look up at the middle finger
of the left hand. Let the entire torso get a good twist and stretch. Hold the
position for 30 seconds while performing deep breathing. Release and come
back up to the open arm position and then do the opposite side by placing
your left hand down in front of the left foot. Hold the position for 30 seconds
while performing deep breathing. When ready come back up to the Samasthiti
Asana and relax with a few rounds of deep breathing.
Vakra Asana
Sit erect with your legs stretched out in the Uttana Asana. Bend your right
knee and place the right foot by the side of the left knee. Turn to your
right and place your right hand on the ground behind you to support your
erect position. Bring your left arm round the outer side of the right knee
and catch hold of the right big toe. Turn your head and look back over
your right shoulder. The erect knee acts as a fulcrum for getting maximum
twist of the spine. Keep your torso as straight as possible. Hold the posture
for 30 seconds with soft breathing.
Release the posture and come back to the Uttana Asana. This posture gives an excellent massage to the
abdominal organs and is very useful for those suffering from diabetes as well as digestive disorders. It
is also useful for neck and back problems. Repeat the practice on the opposite side in a similar manner.
Hold the posture for 30 seconds with soft breathing. Release the posture and come back to the Uttana
Asana and relax with deep breathing for some time.
Sit erect with both legs stretched out in front and your palms gently pressing
on the ground by your sides in Uttana Asana. Fold your right knee and place
the heel tight in against the perineum. Place your left foot by the side of your
right thigh by crossing it over the knee. Bring your right hand round the outer
side of the left knee passing between the chest and the knee and catch hold of
the left big toe. Your right shoulder blade rests on the outer side of your left
knee.
Take your left hand round your back and try to get a grip on your right thigh.
Look back over your left shoulder. The erect knee acts as a fulcrum for getting
maximum twist of the spine. Keep your trunk vertical. Hold the posture for 30
seconds with soft breathing. This posture gives an excellent massage to all the
abdominal organs and is very useful for those suffering from diabetes as well
as digestive disorders.
Repeat on the opposite side by folding your left knee with the heel tight in against the perineum. Place
your right foot by the side of your left thigh by crossing it over the knee. Bring your left hand round the
outer side of the right knee passing between the chest and the knee and catch hold of the right big toe.
Your left shoulder blade rests on the outer side of your right knee.
Take your right hand round your back and try to get a grip on your left thigh. Look back over your right
shoulder. The erect knee acts as a fulcrum for getting maximum twist of the spine. Keep your trunk
vertical. Hold the posture for 30 seconds with soft breathing. When you are ready slowly release the
posture and come back to the Uttana Asana.
upwards. Breathe in while lifting your head and arch your back down.
Breathe out while lowering your head and arching your back up. Repeat this excellent practice at least
nine times at each session. Vyagraha Pranayama helps us to utilize all sections of our lungs in a balanced
and controlled manner thus energizing the whole body with healing Pranic energy.
When ready slowly relax back to the Vajrasana for a period of quiet contemplation.
Bhujangini Mudra
It is an excellent stress-buster and is a must for all in this day and age. After completing the practice
come back down to the face prone pose. Place your arms alongside your body and turn your head to the
side. Relax for a few minutes and let the benefit of this Mudra seep into each and every cell of your body.
Repeat this at least two more times to complete a set of three rounds of the practice. Relax a few seconds
in the Shavasana and then perform the practice on the left side. Relax in Shavasana for a few minutes with
deep and rhythmic breathing while concentrating on your abdominal area that will help to relax you further.
Relax in Shavasana for a few minutes with deep and rhythmic breathing while concentrating on your
abdominal area. This will help you to relax even further as the emotional tensions tend to tighten up the
abdominal area leading to a feeling of “butterflies in the stomach”.
From Shava Asana lift your right leg up towards the sky
on the in breath. Try not to bend the knee if possible. On
the out breath lower the leg back to the ground. Use a
breath cycle of in and out for a count of six or eight.
From Shava Asana lift both legs up towards the sky on the in breath.
Try not to bend the knees if possible. On the out breath lower the
legs back to the ground. Use a breath cycle of in and out for a count
of six or eight. Repeat this two more times and then relax in Shava
Asana with deep breathing. Those who have back problems should
not do straight leg lifting and should do it with bent knees instead
to avoid increasing the strain on the back.
Sarvanga Asana
Lie down in Shava Asana. Breathe in and lift both legs at a time
until you are in the Dwi Pada Uttanpada Asana. Continue the
upward motion and lift your back off the ground using both arms to
support the lower back. Keep your trunk and legs in a straight line by supporting the entire trunk on the
shoulders. Breathe in a shallow manner while concentrating on the healthy pressure at the throat region.
100 | Yoga for Harmony & Peace
Viparita Karani
Breathe in bringing your feet towards your head 1-2-3-4-5-6. Breathe out pushing your feet away 1, 2,
3,4,5,6. Continue the practice for a minimum of three to nine rounds of this alternation between the
incomplete and complete postures with the breath cycle at every session.
This Mudra promotes a healthy metabolic function by stimulating the pancreas and the uptake of insulin
by cells of the body. It is highly recommended for the prevention, control and possible cure of conditions
such as Diabetes Mellitus and imbalances of the thyroid gland. When ready slowly bring your legs down
to the ground in a phased manner and enjoy a quiet period of relaxation in the Shavasana.
at the tip of your nose. Feel the cool inspired air flowing into your nostrils as you breathe in and become
aware of the warm expired air flowing out of the nostrils when you breathe out.
Consciously regulate your breath so that the duration of the incoming and outgoing breathes are equal.
The inspiration and expiration can be for a count of 4 or 6 initially and then with practice elongated to
a count of 8 or 10. Perform at least nine rounds of this conscious deep breathing and enjoy the relaxed
sensation that spreads throughout your body.
Relaxation in Shavasana can be further deepened by utilizing Savitri Pranayama to relax and rejuvenate
your body, emotions and mind. Breathe in through your nose for a count of 6. Hold in the breath for a
count of 3. Breathe out through your nose for a count of 6. Finally hold the breath out for a count of 3.
Make sure that you are breathing in and out through both nostrils and that you are using the complete
Yogic breathing. Perform at least 9 rounds of this combination practice that heightens the relaxation to
a very deep level.
After performing 10 to 15 minutes of the Shavasana slowly start to move your fingers and toes. Perform
conscious stretching and make a smooth transition from the relaxed to the active state. Lift your left
arm over your head and turn over onto your left side. Continue the turning action until you come into
the face-prone posture. Perform Makara Asana by placing your right hand on the left while the left is
placed palm down on the ground in front of you. Keep your forehead or chin on your right hand while
keeping your legs a foot apart. Bring your hands forward near your shoulders and push yourself back into
the Bhujanga Asana. Continue the back bending movement and go into the four footed Chatus Pada
Asana. Relax into the Shashanga Asana with your arms stretched out in front and then finally come back
to the Vajrasana. With your palms on your thighs sit quietly for some time and enjoy the effects of the
deep relaxation that has spread to every part of your body.
This practice is done from Shavasana using the yogic concept of Shpanda Nishpanda, which means
the coupling of tension and relaxation. We consciously tense different parts of our body as much as
possible and then relax them to the maximum in a step-by-step manner. This produces a better relaxation
response than the mere attempt to relax without putting in the initial effort of tension.
Lie down in a comfortable supine Shavasana with your entire body in a singe straight line. After a few
seconds of relaxation in this position, start to tense your entire body part-by-part from your toes up to
the top of your head until every part of your body is as tense as possible. Hold this 100% tension state
of Spandha for a few seconds. Let all the muscles of your entire body be as tense as possible. At the peak
of the tension, just ‘let go’ and immediately relax your entire body 100%. This is the state of Nishpanda.
Enjoy this relaxed state and with conscious awareness continue to watch your breath as it comes in and
goes out of your nose.
Repeat this practice again by tensing up your entire musculoskeletal system to the state of Spandha and
hold it for a few seconds. When ready let go completely and enjoy the Nishpanda state for a few minutes.
102 | Yoga for Harmony & Peace
To complete the practice repeat the Spandha – Nishpanda Kriya a third time by tensing up your entire
musculoskeletal system from your toes to the top of your head. Hold the complete tension for a few
seconds. When ready let go completely and enjoy the complete relaxation that ensures. Be aware of
how all your muscles relax in this practice because the relaxation is deepened when it is contrasted with
tension.
This practice is a boon for those suffering psychosomatic, stress induced and stress aggravated life
disorders such as hypertension, diabetes, asthma, insomnia, peptic ulcers and bowel disorders.
Marmanasthanam Kriya
The twenty-two sensitive parts of the body are known by the collective Sanskrit term Marmanasthanam.
To concentrate upon these parts in a particular order or to command these areas to relax in a particular way
while concentrating, gives a very satisfactory, deep relaxation that has been found by tested experiments
to give relief even to compulsive dreaming. This is an excellent Kriya to do at the end of a strenuous
session of Asanas and Pranayamas. The relaxation should be preceded by at least nine rounds of Savitri
Pranayama, the Rhythmic Breath, to create the proper atmosphere. This technique (Kriya) can be done
in two ways, one for relaxation the other for deep concentration. For relaxation the technique is done
from “feet to the head.” For deep concentration from “head to feet.” While concentrating upon twenty-
two body parts, each part is commanded (by mind) “to relax” or a thought of peace or serenity” directed
to the areas.
For relaxation, concentrate upon the (1) toes and command the toes to relax (2) feet (3) lower legs to
knees (4) upper legs to hips (5) buttocks (6) base of spine (7) pelvic area (8) abdomen (9) chest and (10)
shoulders. Now take your concentration down to the (11) fingers, and command the fingers to relax then
(12) hands (13) lower arms to elbows (14) upper arms to shoulders where your concentration joins with
body concentration (15) throat (neck) (16) around the mouth and chin (17) around the nose and cheeks
(18) eyes (19) back around the ears (20) back of the head (21) top of the head (22) Cavernous Plexus in
the middle of the forehead. All the while you should command “relaxation.” Perform Jyoti Dharana and
Jyoti Dhyana (concentration and meditation on the Divine light) at the Bhrumadhya Bindu (Midpoint
between the eyebrows). Visualize the Divine Jyoti to be having the brilliance equal to 1000 suns but
without the glare. Absorb yourself into this Divine Jyoti.
PRANAYAMA PRACTICES
Nasarga Mukha Bhastrika is a forceful expulsion of the breath through the mouth that can accompany
different movements to relieve our pent up stress. Take up a comfortable standing position and then start
to shake your hands as vigorously as possible to help loosen up the accumulated tensions of your daily
life. Visualize all the tensions that have accumulated in your wrist and elbow joints getting a good ‘shake
up’ by this action. When you have got the tensions loosened up, take in a deep breath through your nose
and clench your fist as if catching hold of all your tensions and stress. Now with a powerful blast through
your mouth “whoosh” away all your accumulated tensions and stress as forcibly as possible.
Again shake your hands as fast as possible. Breathe in and catch hold of the tension in your fist. Throw it
all away with a blast. Make sure that you are using your diaphragm muscle vigorously while blasting out
the breath in this practice. After performing 3 to 9 rounds of this practice, relax in the standing position
and enjoy the feeling of relief that sweeps through your arms as you relax with some deep breathing.
Pranava Pranayama
Chandra Pranayama
Sit in Vajrasana and perform Nasarga Mudra with your right hand. Close your right nostril with your
thumb. Inhale slowly through your left nostril for a count of four. Now exhale through the same left
104 | Yoga for Harmony & Peace
Keep your right nostril closed throughout the duration of the practice.
Repeat the Chandra Pranayama for a minimum of nine rounds at each
session.
Bhramari Pranayama
Sit on the heels in the Vajrasana with the spine erect. Perform
the Shanmuki Mudra with the thumbs of the hands closing
the external auditory canal. The first two fingers are then
placed over the closed eyelids while the ring fingers regulate
the flow of air through the nostrils. The little fingers are placed
over the closed lips. This Mudra helps in joining together the
nerves of the hands with the facial and trigeminal nerves on
the face.
Take a slow and deep breath in for six counts. Let out the
breath very slowly while making a sound in the nasal passages
like the high-pitched sound of a female bee. This buzzing
sound is very much like the Anuswarah sound of “mmm” of the Pranava AUM. Repeat this at least
nine times. Bhramari is one of the Swara Pranayamas and stimulates the secretions and tones up nerve
centres. This helps relive Pitta conditions and rejuvenates the skin. It also creates a beautiful voice. It is a
contemplative prelude to Nada Yoga.
CONTEMPLATIVE PRACTICES
Prana Dharana -Breath Awareness: Sit in Vajrasana or lie down in Shava Asana. Begin to be aware
of your breathing and how the air passes down from the nostrils into the lungs and then back out the
nostrils. Feel the abdominal movements as the abdomen rises with the in breath and falls with the out
breath. Let your awareness settle in the abdomen. Feel the cool inspired air flowing into the nostrils
and the warm expired air flowing out of the nostrils. Let your awareness settle at the tip of the nose.
Consciously regulate the breath so that the ratio of insp: exp is equal. It can be a 4,6,8 or 10 count.
Perform nine rounds of this practice.
Mindfulness Based Meditation: One of the most productive of the many forms of “quiet sitting”, popularly
grouped under the heading of meditation is the mindfulness based awareness of one’s thoughts. This is
to be done without identifying with the thoughts and without either justifying or condemning them.
Take up a straight back sitting position and sit facing to the North or East in the early morning. Keep
your mind as placid as possible, as this is the important feature of the early morning meditation. Breathe
slowly and rhythmically, but very quietly. Do not upset the peace. Hold your mind concentrated inside
your head at a point in line with the eyebrows. Relax. Don’t attempt to force visualization, simply be alert
and expectant. Presently, you will have the sensation of movement within the head, as though watching a
“ticker tape” of your thoughts. The thoughts will be in extreme slow motion. Observe the thoughts. Don’t
get emotionally involved with them, just watch them. You will actually be able to see your thoughts, as
well as hear them. Usually, the thoughts are quite mundane, but benign. Simply observe them, passively
and dispassionately.
Om Japa: Take up any meditative posture and start to perform the Savitri Pranayama in a 6 by 3 or 8 by
4 rhythm. Make an audible Pranava OM in the Bindu Nadi. With Japa-Ajapa, make silent intonation
of the Pranava OM concentrating at this same point. Do not let the mind waver away from either a
conscious repetition of the Mantra OM, as Japa, or as the silent Ajapa.
National Conference on Chronobiology and Health
26
National Conference on Chronobiology and Health
pressure on the thorax while sitting and also the act of lying down on the side, can
affect pattern of nasal dominance. (4-7)The nasal cycle is dependent upon the tonic
activity of the limbic autonomic nervous system, the levels of circulating
catecholamines and other neuro-hormones. Nasal congestion correlates with low
sympathetic-high parasympathetic activity whereas decongestion is directly related
to high sympathetic-low parasympathetic activity mode.(8) Compression of the hemi
thorax from any surface lateral, anterior, posterior or superior leads to congestion of
the ipsilateral nostril with simultaneous decongestion of the opposite nostril. (9) Eccles
proposed that the hypothalamus was the centre for the sympathetic effects on the
nasal mucosa and the nasal cycle.(10)
These yogic UNB and ANB techniques have captured the imagination of researchers
worldwide and recent studies have reported their differential physiological and
psychological effects including effects on O2 consumption, metabolism and body
weight,(12) blood glucose,(11)involuntary blink rates(11) and intraocular pressure, (13) heart
rate (HR), stroke volume and end diastolic volume(14)as well as skin resistance, digit
pulse volume, and blood pressure (BP).(15)ANB (as done in NS pattern) has been
reported to rapidly alter cardiopulmonary responses and improve simple problem
solving. (16)Yogic breathing through right, left, or through both nostrils alternately
produce distinct autonomic changes: right UNB increased systolic pressure (SP) and
diastolic pressure (DP), whereas left UNB resulted in significant reduction in SP and
mean pressure (MP).(17)
Shannahoff-Khalsa suggested that mechanical receptors in the nasal mucosa register
flow of air across membranes (unilaterally) and transmit this signal ipsilaterally to the
hypothalamus, the highest center for autonomic regulation. (11) Even alternating left-
right levels of catecholamines have been found to occur in peripheral circulation of
resting humans with rhythms coupled to the nasal cycle. (18)It is possible that the right
nostril initiated techniques are producing such a state of autonomic arousal, whereas
left nostril initiated techniques are inducing autonomic relaxation/balance in our
subjects.
27
National Conference on Chronobiology and Health
Research studies at CYTER: Our studies at CYTER have demonstrated that right and
left yogic UNB and ANB techniques have differential physiological effects.(19-21) Right
nostril initiated UNB and ANB techniques (SB and SN) induce a state of arousal
through sympathetic activation and/through increased ascending reticular activity
and/or by central action at the primary thalamo-cortical level. On the other hand, left
nostril initiated UNB and ANB techniques (CB, CN, NS) delay reactivity of the subjects
by inducing a sense of inert lethargy and may induce a state of parasympathetic
dominance as seen in CV parameters. This finding is in tune with the traditional
swara yoga concept that air flow through right nostril (SN and pingalaswara) is
activatory in nature, whereas the flow through left nostril (chandranadi and idaswara)
is relaxatory. Further studies in different populations and in patients of different
conditions, as well as over different periods of time, may provide a more detailed
understanding of the therapeutic potential of these simple and effective pranayama
techniques.
References:
1. Bhavanani AB. Swarodayavigjnan. A scientific study of the nasal cycle. Yoga Mimamsa.2007; 39: 32–38.
2. Kayser R. Die exakteMessung der Luftdurchgängigkeit der Nase. Arch. Laryng. Rhinol (Berl.) 1895; 3: 101-210.
3. Giri R, Shankar G. Swara Yoga - an introduction and its applications. NisargopacharVarta 2001; 1: 18-20.
4. Rao S, Potdar A. Nasal airflow with body in various positions. J Appl Physiol 1970; 28:162-65.
5. Block RA, Arnott DP, Quigley B, Lynch WC. Unilateral nostril breathing influences lateralised cognitive
performance. Brain Cognit 1989; 9:181-90.
6. Davies AM, Eccles R. Reciprocal changes in nasal resistance to air flow caused by pressure applied to the axilla.
ActaOtolaryngol (Stockh) 1985; 99:154-59.
7. Mitti Mohan S. Reflex reversal of nostril dominance by application of pressure to the axilla by a crutch. Indian J of
Physiol Pharmacol 1993; 37: 147-50.
8. Deshmukh VD. Limbic autonomic arousal: its physiological classification and review of the literature. Clinical
Electroencephalography 1991; 22: 46-60.
9. Singh V. Thoracic pressure and nasal patency. J Appl Physiol 1987; 62: 91-94.
10. Eccles R. The Central Rhythm of the Nasal Cycle. ActaOto-Laryngologica 1978; 86: 464-68.
11. Shannahoff-Khalsa DS. Unilateral forced nostril breathing: Basic science, clinical trials, and selected advanced
techniques. Subtle Energies and Energy Med J. 2002; 12: 79–106.
12. Telles S, Nagarathna R, Nagendra HR. Breathing through a particular nostril can alter metabolism and autonomic
activities. Indian J Physiol Pharmacol 1994; 38: 133–37.
13. Mohan SM, Reddy SC, Wei LY. Modulation of intraocular pressure by unilateral and forced unilateral nostril
breathing in young healthy human subjects. IntOphthalmol 2001;24: 305–11.
14. Shannahoff-Khalsa DS, Kennedy B. The effects of unilateral forced nostril breathing on the heart. Int J Neurosci
1993; 73: 47–60.
15. Telles S, Nagarathna R, Nagendra HR. Physiological measures of right nostril breathing. J Altern Complement Med
1996; 2: 479–84.
16. Subbalakshmi NK, Saxena SK, Urmimala, D'Souza UJ. Immediate effect of ‘Nadi-shodhana Pranayama’ on
selected parameters of cardiovascular, pulmonary, and higher functions of brain. Thai J Physiol Sci 2005; 18: 10–
16.
17. Raghuraj P, Telles S. Immediate effect of specific nostril manipulating yoga breathing practices on autonomic and
respiratory variables. ApplPsychophysiol Biofeedback 2008; 33: 65–75.
18. Kennedy B, Ziegler MG, Shannahoff-Khalsa DS. Alternating lateralization of plasma catecholamines and nasal
patency in humans. Life Sci 1986; 38: 1203–14.
19. Bhavanani AB, Ramanathan M, Balaji R, Pushpa D. Differential effects of uninostril and alternate nostril
pranayamas on cardiovascular parameters and reaction time. Int J Yoga 2014; 7: 60-65.
20. Bhavanani AB, Ramanathan M, Madanmohan. Immediate effect of alternate nostril breathing on cardiovascular
parameters and reaction time. Online International Interdisciplinary Research Journal 2014; 4: 297-302.
21. Ramanathan M and Bhavanani AB. Immediate effect of chandra and suryanadipranayamas on cardiovascular
parameters and reaction time in a geriatric population. International Journal of Physiology 2014; 2: 59-63.
28
SMGr up Research Article
Received date: Apr 21, 2016 Background: Yoga as a mode of therapy has become extremely popular, and a great number of studies and
Accepted date: May 26, 2016 systematic reviews offer scientific evidence of its potential in treating a wide range of psychosomatic conditions.
Healthy life can be considered as a by-product of practicing yogic techniques since it has been observed that
Published date: Jun 05, 2016 yoga practitioners are physically and mentally healthier and have better coping skills to stressors than the normal
population.
*Corresponding author
Aims and objective: This review paper details some of the health promoting benefits of yoga with
Ananda Balayogi Bhavanani, Deputy regard to cardiovascular health and discusses mechanisms for such beneficial physiological, biochemical and
Director, Centre for Yoga Therapy, psychological effects. Psycho-neuro-endocrine changes including correction of Gamma Amino-Butyric Acid
(GABA) activity, and parasympathetic activation coupled with decreased reactivity of sympathoadrenal system
Education and Research (CYTER), and Hypothalamo-Pituitary-Adrenal (HPA) axis are highlighted.
Mahatma Gandhi Medical College and
Conclusion: Though most studies and reviews suggest a number of areas where yoga may be beneficial
Research Institute (MGMCRI), India; for cardiovascular health, more research is required to establish these benefits conclusively. It is important
Email: yognat@gmail.com to develop objective measures of various mind-body therapies and their techniques while including them in
intervention trials. In conclusion, we can say that yoga has preventive, promotive as well as curative potential as
Distributed under Creative Commons an adjunct therapy and that a yogic lifestyle confers many advantages to the practitioner.
CC-BY 4.0
How to cite this article Bhavanani AB. Yoga and Cardiovascular Health: Exploring
OPEN ACCESS Possible Benefits and Postulated Mechanisms. Sm J Cardiovasc Dis. 2016; 1(1):1003.
SMGr up Copyright Bhavanani AB
Manchanda et al reported that a yoga lifestyle retards progression Mechanisms postulated include the restoration of autonomic
/ increases regression of coronary atherosclerosis in severe coronary balance as well as an improvement in restorative, regenerative and
artery disease. [3] They also found that it improves symptomatic rehabilitative capacities of the individual. A healthy inner sense of
status, functional class and risk factor profile. Another study by wellbeing produced by a life of yoga percolates down through the
Bijlani et al concluded that even a short lifestyle modification and different levels of our existence from the higher to the lower levels
stress management education program could lead to favorable producing health and wellbeing of a holistic nature. Streeter et al
metabolic effects and reduces risk factors for cardiovascular disease recently proposed a theory to explain the benefits of yoga practices
and diabetes mellitus [5]. in diverse, frequently co-morbid medical conditions based on the
concept that yoga practices reduce allostatic load in stress response
Comprehensive reviews by Innes et al have suggested that yoga
systems so that optimal homeostasis is restored [12]
reduces the cardiovascular risk profile by decreasing activation
of sympatho-adrenal system and hypothalamic-pituitary-adrenal They hypothesized that stress produces an:
axis and also by promoting a feeling of wellbeing along with direct
• Imbalance of the autonomic nervous system with decreased
enhancement of parasympathetic activity [6-7]. They also suggested
parasympathetic and increased sympathetic activity,
that yoga provides a positive source of social support that may also
be one of the factors reducing risk for cardiovascular diseases. In • Under activity of the Gamma Amino-Butyric Acid (GABA)
fact all the studies reviewed by them suggested that yoga improves system, the primary inhibitory neurotransmitter system, and
lipid profile, and as this is an important risk factor for heart disease,
• Increased allostatic load.
such a possibility needs further exploration in greater detail. Their
2005 review covered 70 eligible studies investigating the effects of They further hypothesized that yoga-based practices i) correct
yoga on risk indices associated with the insulin resistance syndrome, under activity of the parasympathetic nervous system and GABA
cardiovascular disease, and possible protection with yoga, and they systems in part through stimulation of the vagus nerves, the main
reported that most had a reduction of systolic and/or diastolic peripheral pathway of the parasympathetic nervous system, and ii)
pressure [6]. They however also noted that there were several noted reduce allostatic load.
potential biases and limitations that made it difficult to detect an
According to the theory proposed by them, decreased
effect specific to yoga.
parasympathetic nervous system and GABA ergic activity that
The cardiovascular health promoting benefits of yoga have been underlies stress-related disorders can be corrected by yoga practices
studied in a literature review that reported significant improvements resulting in amelioration of disease symptoms. A review by Bhavanani
in overall cardiovascular endurance of young subjects who were concluded that Heart Rate Variability (HRV) testing has a great role
given varying periods of yoga training [8]. Physical fitness increased to play in our understanding of the intrinsic mechanisms behind
as compared to other forms of exercise and longer duration of yoga such potential autonomic balancing effects of yoga [13] Innes et al
practice produced better cardiopulmonary endurance. Another had earlier postulated two interconnected pathways by which yoga
detailed review of yoga in cardiac health concluded that yoga is reduces the risk of cardiovascular diseases through the mechanisms
beneficial in the primary and secondary prevention of cardiovascular of parasympathetic activation coupled with decreased reactivity
disease and that it can play a primary or a complementary role in this of sympathoadrenal system and Hypothalomo-Pituitary-Adrenal
regard [9]. (HPA) axis [6].
A recent retrospective review of clinical data to determine Possible Mechanisms
cardiovascular effects of a single yoga session in 1896 normal subjects
The BP lowering ability of yoga training has been documented by
as well as patients of different medical conditions at the Centre for
Patel and North, Datey et al., Sundar et al. and Vijayalakshmi et al.
Yoga Therapy, Education and Research (CYTER), in the Sri Balaji
[14-17]. Yoga training blunts exercise-induced increase in HR and
Vidyapeeth at Pondicherry, India showed healthy reductions in Heart
BP [18]. while shavasan in particular has been found to reduce load
Rate (HR), Blood Pressure (BP) and derived cardiovascular indices
on the heart by blunting sympathetic response [19]. Shavasan and
following a single yoga session. The magnitude of this reduction
pranayama have also been found to be beneficial in patients having
depended on the pre-existing medical condition as well as the yoga
premature ventricular complexes and palpitations [20]. Udupa et al.,
therapy protocol adopted. These changes were attributed to enhanced
[21]. Reported that pranayama training decreased basal sympathetic
harmony of cardiac autonomic function as a result of coordinated
tone, increased basal parasympathetic activity and decreased load on
breath-body work and mind-body relaxation due to yoga [10].
the heart and such breathing exercises and relaxation training have
Managing Stress been documented to have beneficial effects in patients with previous
myocardial infarction [22].
It is well established that stress weakens our immune system.
Scientific research in recent times has shown that the physiological, Mechanisms for these changes have been suggested to be via
psychological and biochemical effects of yoga are of an anti-stress improvement of baroreflex sensitivity and attenuation of sympathetic
nature. A majority of studies have described beneficial effects of yoga and rennin angiotensin activity following yoga training [23] Decreased
interventions in stress with an Agency for Healthcare Research and BP, drug score and risk factors such as blood glucose, cholesterol
Quality (AHRQ) report stating that “Yoga helped reduce stress” [11]. and triglycerides as well as overall improvement in subjective well
Reductions in perceived stress following yoga are reported to be as being and quality of life with reduced sympathetic activity and
effective as therapies such as relaxation, cognitive behavioral therapy oxidant stress are some of the mechanism suggested for positive
and dance therapy. health promoting changes. It has been reported that Yoga improves
Conclusion
The majority of studies on yoga and cardiovascular health show
positive trends and this augurs well for the future of healthcare in
general and the use of yoga as part of integrative health care system
in particular. The major benefits of yoga may occur due to its lifestyle
components (healthy diet, activity, relaxation and positive attitude)
as well as the psychosomatic harmonizing effects of pranayama and
yogic relaxation. According to tradition, yoga implies both the process
as well as the attainment of a state of psychosomatic, harmony and
balance (samatvam yoga uchyate-Bhagavad Gita) and this restoration
of physical, mental, emotional and spiritual balance may be the prime
factor behind the changes seen across all short term and long term
studies.
Figure 1: A Summary of the Effects of Different Pranayamas in Hypertensives.
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19. Madanmohan, Udupa K, Bhavanani AB, Krishnamurthy N, Pal GK. Modulation nadi pranayama (left unilateral forced nostril breathing) on cardiovascular
of cold pressor-induced stress by shavasan in normal adult volunteers. Indian parameters in hypertensive patients. Int J Yoga. 2012; 5: 108-111.
J Physiol Pharmacol. 2002; 46: 307-312. 29. Bhavanani AB, Madanmohan, Sanjay Z, Basavaraddi IV. Immediate
20. Ravindra PN, Madanmohan, Pavithran P. Effect of pranayam (yoga breathing) cardiovascular effects of pranava pranayama in hypertensive patients. Indian
and shavasan (relaxation training) on the frequency of benign ventricular J Physiol Pharmacol. 2012; 56: 273-278.
ectopics in two patients with palpitations. Int J Cardiol. 2006; 108: 124-125. 30. Bhavanani AB, Madanmohan, Sanjay Z, Vithiyalakshmi L. Immediate
21. Udupa K, Madanmohan, Bhavanani AB, Vijayalakshmi P, Krishnamurthy cardiovascular effects of pranava relaxation in patients of hypertension and
N. et al. Effect of pranayam training on cardiac function in normal young diabetes. Biomedical Human Kinetics. 2012; 4: 66-69.
volunteers. Indian J Physiol Pharmacol. 2003; 47: 27-33. 31. Bhavanani AB, Madanmohan, Sanjay Z. Suryanadi pranayama (right
unilateral nostril breathing) may be safe for hypertensives. J Yoga and Phys
22. Van Dixhoorn J Cardiorespiratory effects of breathing and relaxation
Ther. 2012; 2: 118.
instruction in myocardial infarction patients. Biol Psychol. 1998; 49:123-135.
32. Bhavanani AB, Ramanathan M. Immediate cardiovascular effects of savitri
23. Selvamurthy W, Sridharan K, Ray US, Tiwary RS, Hegde KS, Radhakrishan
pranayama in sitting and supine positions in female volunteers. Yoga
U, et al. A new physiological approach to control essential hypertension.
Mimamsa 2012; 44: 101-112.
Indian J Physiol Pharmacol. 1998; 42: 205-213.
33. Madanmohan, Bhavanani AB, Sanjay Z, Vithiyalakshmi L, Dayanidy G. Effects
24. Madanmohan, Bhavanani AB, Dayanidy G, Sanjay Z, Basavaraddi IV. Effect
of a comprehensive eight week yoga therapy programme on cardiovascular
of yoga therapy on reaction time, biochemical parameters and wellness score
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of peri and post menopausal diabetic patients. International J Yoga. 2012;
2013; 12: 535-541.
5: 10-15.
Introduction: We are today faced with numerous debilitating chronic illnesses related
to aging, environment, and hedonistic lifestyle, such as cancer, diabetes, osteoporosis,
and cardiovascular diseases as well as many incurable diseases such as AIDS. Modern
medical advancements provide the rationale for the integration of various traditional
healing techniques including yoga to promote healing, health, and longevity. It is
imperative that advances in medicine include the wholistic approach of yoga to face
the current challenges in health care. The antiquity of yoga must be united with the
innovations of modern medicine to improve quality of life throughout the world.
At first glance, modern medicine and yoga may seem to be totally incompatible and in
some ways even antagonistic to each other. Practitioners of either system are often
found at loggerheads with one another in typical modern one-upmanship. However it
is my humble endeavour as a student of both these life giving, life changing and
lifesaving sciences, to find the similarities that exist between them and build a bridge
between these two great sciences of today’s world.
It would of course be much easier to build a bridge between yoga and ayurveda as
both share many similarities of concepts such as the trigunas, tridoshas, chakras and
nadis. They also understand that a healthy balance between body, mind and soul
leads to total health. Diet and behaviour are given importance in both systems and the
ultimate goal of both is the attainment of moksha.
Though modern medicine may not share all of these concepts with yoga, it is to be
seen that there are a great many ‘meeting points’ for the construction of a healthy
bridge between them. Both modern medicine and yoga understand the need for total
health and even the World Health Organization has recently added a new dimension
to the modern understanding of health by including spiritual health in its definition of
the “state of health’. Spiritual health is an important element of yoga and now that
even the WHO has come around to understanding this point of view, there is hope for
a true unification of these two systems. Modern medicine has the ultimate aim and
goal of producing a state of optimum physical and mental health thus leading to the
optimum wellbeing of the individual. Yoga also aims at the attainment of mental and
physical wellbeing though the methodology does differ. While modern medicine has
a lot to offer humankind in its treatment and management of acute illness, accidents
and communicable diseases, yoga has a lot to offer in terms of preventive, promotive
and rehabilitative methods in addition to many management methods to tackle
modern illnesses. While modern science looks outward for the cause of all ills, the
yogi searches the depth of his own self. This two way search can lead us to many
answers for the troubles that plague modern man. The Shiva Samhita lists the
characters of a fully qualified disciple (shishya) as follows. “Endowed with great
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Introducing Yoga in Health Professions Education
energy and enthusiasm, intelligent, heroic, learned in the scriptures, free from
delusion…” Doesn’t a modern medical scientist require the same qualities?
Anatomy and physiology: The study of anatomy and physiology is a great meeting
point for modern medicine and yoga. Yoga therapists and practitioners can benefit
from the intricate and detailed ‘break-down study’ of modern medicine where the
body is broken down into many systems, then into many organs, many tissues and
finally into billions of cells. On the other hand the yogic “ wholistic” view of the
pancha kosha (the five sheathed existence) can help modern doctors realise that we
are not just, ‘one-body’ organisms but have four more bodies that are equally if not
more important. We are a manifestation of the divine and have, not only the physical
body but also an energy body, a mental body, a body of wisdom and a body of eternal
bliss. An understanding of the psychic anatomy and physiology of nadis, chakras and
bindus when coupled with the practical understanding of the details of the physical
body can inspire real knowledge of the self in all health care personnel. Maharishi
Mahesh Yogi has tried to correlate 37 areas of human physiology with 37 areas of
intelligence or consciousness as available in Vedic literature. Some of the examples are
the correlation between Nyaya and the thalamus as well as Samkhya and the types of
neuronal activity.
In his excellent book, ‘The Shambala Guide to Yoga’, Dr. Georg Feuerstein says,
“Long before physicists discovered that matter is energy vibrating at a certain rate, the
yogis of India had treated this body-mind as a playful manifestation of the ultimate
power (shakti), the dynamic aspect of Reality. They realized that to discover the true
self, one has to harness attention because the energy of the body-mind follows
attention. A crude example of this process is the measurable increase of blood flow to
our fingers and toes that occurs when we concentrate on them. Yogis are very careful
about where they place their attention, for the mind creates patterns of energy,
causing habits of thought and behavior that can be detrimental to the pursuit of
genuine happiness”. Professor Dr SV Rao, an eminent medical doctor and yoga
scientist says, “Yoga is a science because it is verifiable. Yoga as a science of living is
also an art. Yoga, therefore, may be defined as the science and art of optimum living.
Yoga has the capacity to move, either side by side with medical science or
independently. This is because yoga has a sound system of etiology, diagnosis and
pathogenesis of disease. Thus we have a complete system by itself in yoga.”
Prevention of disease: Modern medicine has come to realise the importance of
prevention only in recent times but the role of preventive medicine is still very
limited. The yogic lifestyle that includes the yama and niyama can help prevent a
great many of the modern diseases like Hepatitis B and AIDS. Cleanliness that is
taught through shoucha can help prevent and limit spread of contagious and
infectious diseases. Mental peace and right attitudes of yoga such as pratipaksha
bhavanam (taking the opposite view), samatvam (equanimity of mind) and vairagya
(dispassionate detachment) can help prevent many psychosomatic ailments running
wild in the modern world. If these yogic values as well as practices such as asana,
pranayama, kriya and dhyana are inculcated in the modern human race, we can
prevent virtually all diseases that abound today. Communicable diseases as well as
degenerative disorders of the body can be well prevented in a true manifestation of
the adage, “A stitch in time saves nine”. However the ‘will’ to do so is also of
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Introducing Yoga in Health Professions Education
Yoga therapists must work in tandem with medical doctors when they are treating
patients who have been on allopathic treatment. There are many instances where
patients stop medical treatment thinking that it is no more necessary as they have
started yoga. This leads to many catastrophes that could be easily avoided by tandem
consultations with a medical specialist. Similarly many modern doctors tend to tell
patients to take up yoga or relaxation and forget to mention to the therapist what they
actually want the patients to do. Most allopathic medications need to be tapered off in
a progressive manner rather than being stopped suddenly. We often find this mistake
in regard to corticosteroids as well as cardiac medications where sudden stoppage can
be harmful. We must remember Plato’s words, “The treatment of the part shouldn’t
be attempted without a treatment of the entirety,” meaning that treatment of body
without treating mind and soul is a useless waste of time.
Rehabilitation: Yoga as a physical therapy has a lot to offer patients of physical and
mental handicaps. Many of the practices of physiotherapy and other physical
therapies have a lot in common with yoga. Mentally challenged individuals can
benefit by an improvement in their IQ as well as by learning to relate better with
themselves and others. As their physiological functions improve with yoga, a
combination of yoga and physical therapies can benefit such patients as well as those
with learning disabilities. Musculoskeletal problems can be treated by a combination
to improve function as well as range of movement, strength and endurance abilities.
Balance and dexterity can also be improved by such combination therapy. The use of
yoga can help those recovering from accidents and physical traumas to get back on
their feet faster and with better functional ability. An example of this was Dr Swami
Gitananda Giri who managed to get back on his feet and function normally after a
debilitating stay in a full body cast for more than six months. Swamiji used to say,
“Modern medicine kept me alive, but yoga gave me back my life”. Yoga also has a lot
to offer those suffering from drug and substance abuse in assisting them to get back to
a normal life. Yoga helps develop their self-control and will power and also gives
them a new philosophy of living. This is vital as otherwise they will lapse into their
old negative habits.
Healthy diet: This is a place that modern medicine and yoga can help give a patient as
well as normal person proper wholistic values of a good diet. Modern research shows
us benefits of ‘break-down’ study of foods on the basis of their physical and chemical
properties. This is important for knowing how much of each constituent of food is
required and the proper quantity. Yoga can help a person learn the right attitude
towards food as well as understand concepts based on trigunas and tridoshas for
better health. Yoga teaches us that the cause of most disease is through under
(ajjeranatvam), over (atijeeranatvam) or wrong (kujeeranatvam) digestion. Yoga also
teaches us about the approach to food, types of food as well as importance of timings
and moderation in diet. A combination of modern aspects of diet with a dose of yogic
thought can help us not only eat the right things but also eat them in the right way, at
the right time thus ensuing our good health and longevity.
Relaxation: Most medical doctors understand that relaxation is important in order to
get better. However, though doctors tell patients to relax, they don’t tell them how to
do so. Maybe they don’t know the answer themselves in the first place. Hatha yoga
and jnana yoga relaxation practices help relax body, emotions and mind. Relaxation is
a key element of any yoga therapy regimen and must not be forgotten at any cost.
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National Seminar & CME at SBV, Pondicherry 2016
Shavasana has been reported to benefit hypertensive patients while practices such as
savitri pranayama, chandra nadi pranayama, kaya kriya, yoga nidra, anuloma viloma
prakriyas and marmanasthanam kriyas are also available to attain a state of complete
relaxation. It is important to remember that relaxation on its own is less effective than
relaxation following activity.
Coping Skills: Yoga has a lot to offer those unable to cope with death and dying as
well as those suffering from incurable diseases. Yoga philosophy sees death as an
inevitable aspect of life that cannot be wished away. Swami Gitananda Giri used to
say that the whole of life is but a preparation for the moment of death, so that we can
leave our body in the best possible manner. Those who are taking care of the dying as
well as those taking care of patients of incurable diseases and major disabilities are
under extreme stress and yoga practice as well as its philosophy helps them gain
inner strength necessary to do their duty. Yoga can help break the vicious spiral of
pain-drug dosage-pain and by doing so help reduce drug dosage in patients suffering
from chronic pain. It has been reported that yoga helps improve the quality of life in
patients suffering from cancer and also helps them cope better with the side effects of
treatment. It relaxes them and helps them sleep better. As someone rightly said, “Yoga
may not be able to always cure but it can surely help one to endure”.
Expenditure: Modern medicine is often criticized for its exorbitant costs. Yoga offers
an inexpensive method of health care that can be added to medical armoury when
required. Yoga only requires the patient’s own effort and really doesn’t need any
paraphernalia. Of course the modern yoga industry would rather have us believe that
we need tons of yoga equipment, but they are awfully off the mark. Reduction in drug
dosage and avoidance of unnecessary surgeries in many cases can also help reduce
spiralling cost of medicare.
Aging: Aging is inevitable and yoga can help us age gracefully. Modern medicine
tries to retard aging and help people look better by costly surgical methods that are
only an external covering over underlying aging process. Healthy diet, regular
exercise, avoidance of negative habits and cultivation of the positive habits and a
healthy lifestyle can help us to age with dignity. Yoga can also help our ‘silver
citizens’ retain their mental ability and prevent degenerative disorders such as
Parkinson’s, Alzheimer’s and other dementias. Physical accidents and falls can be
minimised and many an artificial hip, knee or shoulder replacement surgery avoided.
Swami Gitananda Giri, Yogashri Krishnamacharya, Sri Kannaiah Yogi, Yogeshwarji,
Yogendraji, Sri Pattabi Jois and Padma Bhushan BKS Iyengar are but a few of the
yogis who have shown us that its is possible to grow old without losing any of the
physical or mental faculties of youth.
Psychotherapy: In the field of psychotherapy and psychoanalysis we can find a lot of
ancient yogic concepts being reiterated time and again. Many modern
psychotherapeutic concepts such as identification, projection, and transference are
similar to concepts in yoga psychology. Yoga psychology integrates diverse principles
within a single body. CG Jung had a great interest in yoga and the eastern thought
and said, “Chakras represent a real effort to give a symbolic theory of the psyche”. His
‘Centre of Personality’ concept based on dream analysis is very similar to the yogic
concept of a central psychic or spiritual personality. He also correlated chakras to
archetypes that abound in collective unconscious. Yoga helps psychotherapists in
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Introducing Yoga in Health Professions Education
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Introducing Yoga in Health Professions Education
of health and disease. Because of our habitual lack of control over our visceral
systems, we are often too prodigal in spending our energy capital. In any given
situation we are not only prone to “overshoot”, but also to learn the “overshooting” as
a model of habitual interrelation with our environment. We are always tense and
aggressive in whatever task we perform, always in competition with somebody or
with ourselves, wasting our energies in confused actions and maladjusted reactions.
We often do not cope with some given situation following a rational and intelligent
evaluation, but with emotional outbursts, burning a lot of fuel. The experiences
gained from the various rehabilitation centres around the world, dealing with a
variety of disabilities, confirm that our potentialities are greater than we assume,
provided that we adequately train our energy-spending and effort-making.
Yoga has been teaching for centuries that the secret of fulfilment in life and spiritual
evolution lies in the ability to concentrate vital energy instead of dissipating it. The
“Royal Way of Yoga” takes man as he is, with all his handicaps, and brings him above
the boundaries of material forces to cosmic consciousness, teaching him how to
expand his energy capital and how to use it wisely. Along the way, while he is
seeking spiritual realization, man can also discover the key to health, joy and inner
freedom. In this field of thinking and teaching, the age-old yoga discipline and the
more advanced investigations in health sciences have actually met and do agree”.
It is apt to conclude with a favourite statement of my Guru, Pujya Swamiji Gitananda
Giri Guru Maharaj, who said, “Health and happiness are your birthright. Do not
forsake your golden culture for the plastic playthings of the western world. Learn and
live yoga, for then you will know true health and happiness”.
Recommended reading:
1. Ajaya Swami. Psychotherapy east and west. Himalayan institute, Pennsylvania, USA 1983.
2. Anand BK. Yoga and medical sciences. Souvenir: Seminar on Yoga, science and man. Central
council for research in Indian Medicine and Homeopathy. New Delhi. 1976.
3. Anantharaman TR. Yoga as Science. Souvenir: Seminar on Yoga, science and man. Central council
for research in Indian Medicine and Homeopathy. New Delhi. 1976.
4. Anantharaman TR. Yoga Vidya and Yoga Vidhi. The Yoga Review 1983: III: 3, 119-137.
5. Bhavanani Ananda Balayogi. A primer of Yoga theory.Dhivyananda Creations. Puducherry-13.
6. Bhavanani AB. Yoga for health and healing. Dhivyananda Creations. Puducherry-13. (2008)
7. Brena Steven F. Yoga and medicine. Penguin Books Inc. USA. 1972.
8. Chidbhavananda Swami. The Bhagavad Gita. Ramakrishna Tapovanam, Trichy, 1984.
9. Feuerstein Georg. The Shambala Guide to Yoga. Shambala Publications Inc, Boston, Massachusetts,
USA.1996.
10. Gitananda Giri Swami. Frankly Speaking. Satya Press, Pondicherry, 1997.
11. Gitananda Giri Swami. Yoga the art and science of awareness. Souvenir 1996; 4th International Yoga
Festival, Govt of Pondicherry.
12. Gitananda Giri Swami. Yoga: Step-by-Step, Satya Press, Pondicherry, 1976.
13. Gitananda Giri Swami and Meenakshi Devi Bhavanani (Ed). Bridging the gap between Yoga and
science. Souvenir of the international conference on biomedical, literary and practical research in
Yoga. ICYER, Pondicherry, India. 1991.
14. Healthy mind, healthy body. Sri Ramakrishna Math, Chennai, India.1997.
15. Mahesh Yogi Maharishi. Natural law for doctors. Maharishi institute of management. New
Delhi.1996.
16. Nagarathna R and Nagendra HR. Integrated approach of Yoga therapy for positive health. Swami
Vivekananda Yoga Prakashana, Bangalore, India. 2001.
17. Taimni IK. The Science of Yoga. The Theosophical Publishing House, Adyar, Chennai.1961.
18. Yoga the Science of Holistic Living. Vivekananda Kendra Patrika. Vol. 17- 2. Aug 1988.
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Journal of
Perspective
the disease. This is known as the adhi vyadhi or adhija vyadhi,
Yoga may be said to be as ancient as the universe itself, since it
where the mind brings about the production of disease in the
is said to have been originated by Hiranyagarba, the causal germ
physical body. In modern language, this is called psychosomatic
plasm itself. This timeless art and science of humanity sprouted
illness [11]. Virtually every health problem that we face today
from the fertile soil of Sanathana Dharma, the traditional pan-
either has its origin in psychosomatics or is worsened by the
Indian culture that continues to flourish into modern times
psychosomatic aspect of the disease. The mind and the body
[1-4]. Today, Yoga has become popular as a therapy, and most
seem to be continuously fighting each other. What the mind
people come to it seeking to alleviate their physical, mental and
wants, the body won’t do, and what the body wants, the mind
emotional imbalances. We must understand, however, that the
won’t do. This creates a dichotomy, a disharmony, in other words,
use of Yoga as a therapy is a much more recent happening in the
a disease. Yoga helps restore balance and equilibrium by virtue
wonderful long history of Yoga which has historically served to
of the internal process of unifying mind, body and emotions. The
promote spiritual evolution. Yoga helps unify all aspects of our
psychosomatic stress disorders that are so prevalent in today’s
very being: the physical body, in which we live our daily life; the
world can be prevented, controlled and possibly even cured via
energy body, without which we will not have the capacity to do
the sincere and dedicated application of Yoga as a therapy.
what we do; the mind body, which enables us to do our tasks
with mindfulness; the higher intellect, which gives us clarity; and Psychosomatic disorders go through four major phases. The
finally, the universal body, which gives us limitless bliss [5,6]. first is the psychic phase, in which the stress is located essentially
in the mind. There is jitteriness, a sense of unnatural tension, a
All aspects of our life physical, energetic, mental, intellectual
sense of not being ‘at ease’. If the stress continues, the psychic
and universal are unified through the practice of Yoga, which
stage then evolves into the psychosomatic stage. At this point, the
may also be described as the science of right-use-ness, that is, of
mind and body are troubling each other and fluctuations, such
using our body, emotions, and mind responsibly and in the most
as a dramatic rise in blood pressure, blood sugar or heart rate,
appropriate manner. One of the best definitions of Yoga given by
begin to manifest intermittently. If this is allowed to continue,
Swami Gitananda Giri is that it is a ‘way of life’ [7,8]. It is not
one reaches the somatic stage, where the disease settles down in
something you do for 5 minutes a day or 20 minutes a day. It is
the body and manifests permanently. At this stage, it has become
indeed a 24x7x365 lifestyle.
a condition that requires treatment and therapy. In the fourth,
Illness, disease and disorders are so common in this world, organic stage, the disease settles permanently into the target
and people everywhere are desperately seeking relief from organs. This represents the end stage of the disease.
their suffering. Yoga helps us to think better and to live better;
Yoga as a therapy works very well at both the psychic and
indeed, it helps us improve ourselves in everything we do. Hence
psychosomatic stages. Once the disease enters the somatic stage,
it holds out the promise of health, well-being and harmony.
Yoga therapy as an adjunct to other therapies may improve the
According to the Bhagavad Gita, an ancient text which can
condition. In the organic stage, Yoga therapy’s role is more of
be said to be a Yoga Shastra (seminal textual source of Yoga),
a palliative, pain relieving and rehabilitative nature. Of course
Lord Krishna the Master of Yoga(Yogeshwar) defines Yoga as
the major role of Yoga is as a preventive therapy, preventing
“dukkhasamyogaviyogam yoga samjnitham” meaning thereby
that which is to come. Maharishi Patanjali tells us in his Yoga
that Yoga is the disassociation from the union with suffering.
Darshan, “heyamdukkhamanagatham”-prevent those miseries
Pain, suffering, disease -Yoga offers a way out of all of these
that are yet to come [1,11].
[5,6,9,10].
If the practice of Yoga is taken up during childhood, we can
One of the foremost concepts of Yoga therapy is that the mind,
prevent so many conditions from occurring later on in life. This is
which is called adhi, influences the body, thus creating vyadhi,
primary prevention. Once the condition occurs, once the disease of our lower, sub-human nature, into our elevated human and
has set in, we have secondary prevention, which is more in the humane nature. Ultimately, this life giving, life enhancing and
nature of controlling the condition to whatever extent we can. life sustaining science of humanity allows us to achieve in full
Tertiary prevention is done once the condition has occurred, as measure the Divinity that resides within each of us.
we try to prevent the complications, those that affect the quality,
I wish you a happy, healthy and fruitful Sadhana in Yoga. May
and even the quantity, of a patient’s life [9].
your potential manifest in a wholesome, harmonious manner.
I would like to conclude this perspective with a word of
References
caution. Yoga therapy is not a magic therapy! It is not a ‘one pill
1. Feuerstein G (2001) The Yoga Tradition: Its history, literature,
for all ills’. There should be no false claims or unsubstantiated philosophy, and practice. Prescott Ariz: Hohm Press, USA.
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2. Bhatt (2004) The Forceful Yoga: Being the Translation of Hatha Yoga-
and must therefore be approached in a scientific, step-by-step pradipika, Gheranda-samhita and Siva-samhita. (P. Singh, R. Bahadur, &
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the nature of the person-his or her age, gender and physical
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condition and the nature and stage of the disorder. A step-by- Practice. Boston Massachusetts: Shambala Publications Inc, USA.
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through Yogic counseling, as well as the appropriate practices.
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tremendous changes will manifest in the lives of the patients 9. Ramanathan M (2007) Applied Yoga-Application of Yoga in Various
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As human beings, we fulfill ourselves best when we help
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002 How to cite this article: Bhavanani AB. Understanding Yoga as a Therapy. J Yoga & Physio. 2016; 1(1) : 555551.
OPEN ACCESS
*Corresponding author: Dr. Yogacharya Ananda Balayogi Bhavanani Chairman ICYER at Ananda Ashram and Deputy Director CYTER
at Sri Balaji Vidyapeeth, Pondicherry, Email: yognat@gmail.com
Received: 09-01-2016
Accepted: 09-15-2016
Published: 10-04-2016
Copyright: © 2016 Balayogi Bhavanani
Introduction ta- Yoga Darshan II: 48). We can even gain unexcelled happi-
ness, mental comfort, joy and satisfaction by practicing con-
Yoga, an ancient cultural heritage of India, understands health tentment, (santoshat anuttamah sukha labhah- Yoga Darshan
and well being as a dynamic continuum of human nature and II: 42) one of the five ethical observances or niyama-s [9]. This
not a mere ‘state’ to be attained and maintained[1]. Yogi Swat- inherent link is quite apparent once we think about it, but not
marama, author of the Hathayoga Pradipika, one of the classi- too many associate the need for contentment in their greed for
cal Hatha Yoga texts gives us the assurance, “One who tireless- anything and everything in this material world.
ly practises Yoga attains success irrespective of whether they
are young, old decrepit, diseased or weak”[2].
Cite this article: Balayogi Bhavanani.Mental Health and Wellbeing through Yoga. J J Yoga Nat Med. 2016, 1(1): 004.
Jacobs Publishers 2
the Yogic principles produces an inner balance that gives sta- those who are at peace with themselves), karuna (compassion
bility and calm even in the midst of chaos. This ancient science for the suffering), mudita (cheerfulness towards the virtuous)
shows its adherents a clear path to the “eye of the storm” and and upekshanam (indifference and avoidance of the evil)[4,9].
ensures a stability that endures within, even as the cyclone
may rage on externally.
Yoga helps us to take the appropriate attitude towards our 7. Bhavanani MD. The history of yoga from ancient to modern
challenges and thus tackle them effectively and efficiently. “To times. Pondicherry, India: Satya Press, 2010
have the will (iccha shakti) to change (kriya shakti) that which
can be changed, the strength to accept that which cannot he 8. Gitananda Giri Swami (Meenakshi Devi Bhavanani. Ed).
changed, and the wisdom (jnana shakti) to know the differ- Frankly speaking. Pondicherry, India: Satya Press,1995
ence” is the attitude that needs to the cultivated. An attitude
of letting go of the worries, the problems and a greater under- 9. Bhavanani AB. Understanding the Yoga Darshan. Pondicher-
standing of our mental process helps to create a harmony in ry, India: Dhivyananda Creations, 2011.
our body, and mind whose disharmony is the main cause of
‘aadi – vyadhi’ or psychosomatic disorders.
Cite this article: Balayogi Bhavanani.Mental Health and Wellbeing through Yoga. J J Yoga Nat Med. 2016, 1(1): 004.
YOGA THERAPY: AN OVERVIEW
Yogacharya Dr Ananda Balayogi Bhavanani, Deputy Director, CYTER,
Centre for Yoga Therapy, Education and Research
Sri Balaji Vidyapeeth - Mahatma Gandhi Medical College and Research Institute Campus
Pillaiyarkuppam, Puducherry - 607403, India
Email: yoga@mgmcri.ac.in
“Yoga Chikitsa is virtually as old as Yoga itself, indeed, the emotions, and mind responsibly and in the most
‘return of mind that feels separated from the Universe in which appropriate manner. One of the best definitions of Yoga
it exists’ represents the first Yoga therapy. Yoga Chikitsa could given by Swami Gitananda Giri is that it is a ‘way of
be termed as “man’s first attempt at unitive understanding life’.7,8 It is not something you do for 5 minutes a day or
of mind-emotions-physical distress and is the oldest wholistic 20 minutes a day. It is indeed a 24 × 7 × 365. lifestyle.
concept and therapy in the world.”
Illness, disease and disorders are so common in this
- Yogamaharishi Dr. Swami Gitananda Giri, ICYER at world,and people everywhere are desperately seeking
Ananda Ashram, Pondicherry. relief from their suffering. Yoga helps us to think better
and to live better; indeed, it helps us improve ourselves
Yoga may be said to be as ancient as the universe itself, in everything we do. Hence it holds out the promise
since it is said to have been originated by Hiranyagarba, of health, well-being and harmony. According to the
the causal germ plasm itself. This timeless art and Bhagavad Gita, an ancient text which can be said to be
science of humanity sprouted from the fertile soil of a Yoga Shastra (seminal textual source of Yoga), Lord
Sanathana Dharma, the traditional pan-Indian culture Krishna the Master of Yoga (Yogeshwar) defines Yoga
that continues to flourish into modern times. 1,2,3,4 as “dukkhasamyogaviyogam yoga samjnitham” meaning
thereby that Yoga is the disassociation from the union
Today, Yoga has become popular as a therapy, with suffering. Pain, suffering, disease - Yoga offers a
and most people come to it seeking to alleviate their way out of all of these. 5,6,9,10
physical, mental and emotional imbalances. We must
understand, however, that the use of Yoga as a therapy One of the foremost concepts of Yoga therapy
is a much more recent happening in the wonderful is that the mind, which is called adhi, influences
long history of Yoga–which has historically served to the body, thus creating vyadhi, the disease. (Fig 1)
promote spiritual evolution. Yoga helps unify all aspects This is known as the adhi vyadhi or adhija vyadhi,
of our very being: the physical body, in which we live where the mind brings about the production of
our daily life; the energy body, without which we will disease in the physical body. In modern language,
not have the capacity to do what we do; the mind body, this is called psychosomatic illness. 6 Virtually
which enables us to do our tasks with mindfulness; the every health problem that we face today either has
higher intellect, which gives us clarity; and, finally, the its origin in psychosomatics or is worsened by the
universal body, which gives us limitless bliss. 5,6 psychosomatic aspect of the disease. The mind and
the body seem to be continuously fighting each other.
All aspects of our life--physical, energetic, mental, What the mind wants, the body won’t do, and what
intellectual and universal--are unified through the the body wants, the mind won’t do. This creates a
practice of Yoga, which may also be described as the dichotomy, a disharmony, in other words, a disease.
science of right-use-ness, that is, of using our body, Yoga helps restore balance and equilibriumby virtue
MENTAL THERAPIES
AJIRANATVAM ATIJIRANATVAM KUJIRANATVAM ∙ Relaxation & visualization, Trataka, Pranayama,
(under digestion) (over-digestion) (wrong digestion) Pratyahara, Dharana & Dhyana
SPIRITUAL THERAPIES
∙ Swadhyaya, Satsangha, Bhajans and Yogic counseling
PHYSICAL AILMENTS
(VYADHI) PREVENTIVE THERAPIES
∙ Start early in childhood
Fig 1. Causation of disease, the Yogic perspective ∙ Prevention of accidents
∙ Improved immunity
of the internal process of unifying mind, body and ∙ Knows the technique so that can do it if needed
emotions. The psychosomatic stress disorders that
are so prevalent in today’s world can be prevented, REHABILITATIVE THERAPIES
controlled and possibly even cured via the sincere and ∙ Prevention of disability & improving QOL
dedicated application of Yoga as a therapy. PAIN RELIEF THERAPIES
∙ Increases pain tolerance - improved quality of life
Psychosomatic disorders go through four major
phases. The first is the psychic phase, in which the stress
is located essentially in the mind. There is jitteriness, a his Yoga Darshan, “heyamdukkhamanagatham”-prevent
sense of unnatural tension, a sense of not being ‘at ease’. those miseries that are yet to come”. 1,11
If the stress continues, the psychic stage then evolves
into the psychosomatic stage. At this point,the mind If the practice of Yoga is taken up during childhood,
and body are troubling each other and fluctuations, we can prevent so many conditions from occurring
such as a dramatic rise in blood pressure, blood sugar later on in life. This is primary prevention. Once the
or heart rate, begin to manifest intermittently. If condition occurs, once the disease has set in, we have
this is allowed to continue, one reaches the somatic secondary prevention, which is more in the nature
stage, where the disease settles down in the body and of controlling the condition to whatever extent we
manifests permanently. At this stage, it has become a can. Tertiary prevention is done once the condition
condition that requires treatment and therapy. In the has occurred, as we try to prevent the complications,
fourth, organic stage, the disease settles permanently those that affect the quality, and even the quantity, of
into the target organs. This represents the end stage a patient’s life. 7
of the disease.
When we use Yoga as a therapy, we need to consider
Yoga as a therapy works very well at both the psychic both the nature of the person–his or her age, gender
and psychosomatic stages. Once the disease enters the and physical condition–and the nature and stage of
somatic stage, Yoga therapy as an adjunct to other the disorder. A step-by-step approach must include a
therapies may improve the condition. In the organic detailed look at all aspects of diet, necessary lifestyle
stage, Yoga therapy’s role is more of a palliative, pain modifications, attitude reconditioning through Yogic
relieving and rehabilitative nature. Of course the major counseling, as well as the appropriate practices. All
role of Yoga is as a preventive therapy, preventing of these are integral components of holistic, or rather,
that which is to come. Maharishi Patanjali tells us in wholesome Yoga therapy. When such an approach is
adopted, tremendous changes will manifest in the lives I would like to conclude this overview of Yoga
of the patients and their families. The quality of life therapy with a word of caution. Yoga therapy is not a
improves drastically and, in many cases, so does th magic therapy! It is not a ‘one pill for all ills’. There
quantity. should be no false claims or unsubstantiated tall claims
made in this field. Yoga therapy is also a science and
As human beings, we fulfill ourselves best when we must therefore be approached in a scientific, step-by-
help others. Yoga is the best way for us to consciously step manner. It should be administered primarily as a
evolve out of our lower, sub-human nature, into our ‘one on one’ therapy that allows the therapist to modify
elevated human and humane nature. Ultimately, this the practices to meet the needs of the individual. It is
life giving, life enhancing and life sustaining science not a “one size fits all” or “one therapy fits all” approach!
of humanity allows us to achieve in full measure the
Divinity that resides within each of us.
REFERENCES
1. Feuerstein G. The Yoga Tradition : Its history, literature, philosophy, and practice. 3rd ed. Prescott, Ariz: Hohm Press; 2001.
2. Bhatt GP. The Forceful Yoga: Being the Translation of HathaYoga-pradipika, Gheranda-samhita and Siva-samhita. 2nd ed. New Delhi, India: Motilal Banarsidass Publishers;
2016.
3. Bhavanani MD. The history of yoga from ancient to modern times. 1st ed. Pondicherry, India: Satya Press; 2010.
4. Sovik R, Bhavanani AB. History, Philosophy, and Practice of Yoga. In: Khalsa SB, Cohen L, McCall T, Telles S, editors. The Principles and Practice of Yoga in Health Care.
1st ed. East Lothian, UK: Handspring, 2016.
5. Feuerstein G. The Deeper Dimension of Yoga Theory and Practice. 1st ed. Boston Massachusetts, USA: Shambala Publications Inc; 2003.
6. Bhavanani AB. Yoga Chikitsa: Application of Yoga as a therapy. 1st ed. Pondicherry, India: Dhivyananda Creations; 2013.
7. Giri G S. Yoga: Step-by-step. 1st ed. Pondicherry, India: Satya Press; 1976.
8. Giri G S. Ashtanga Yoga of Patanjali. 1st ed. Pondicherry, India: Satya Press; 1999.
9. Ramanathan M. Applied Yoga-Application of Yoga in Various Fields of human Activity. 1st ed. Puducherry, India: Aarogya Yogalayam; 2007.
10. Bhavanani AB. A primer of yoga theory. 4th ed. Pondicherry, India: Dhivyananda Creations;2014.
11. Bhavanani AB. Understanding the yoga darshan. 1st ed. Pondicherry, India: Dhivyananda Creations;2011.
ABSTRACT
The Centre for Yoga Therapy Education and Research (CYTER) has been functioning at Mahatma Gandhi Medical
College and Research Institute (MGMCR & RI) under the auspices of the Faculty of Allied Health Sciences of Sri
Balaji Vidyapeeth, Puducherry, for the past six years (2010-2016). More than 30,000 patients have benefited from
Yoga therapy consultations and have attended individual and group therapy sessions at CYTER. Numerous
research projects are being conducted as collaborative efforts between CYTER and various departments of
MGMCRI, as well as KGNC and CIDRF. This review summarizes some of the important findings from 14
research works done at CYTER and published between 2010 and 2016. These studies provide preliminary evidence
of the therapeutic potential of Yoga and induce further studies exploring physiological, psychological and
biochemical mechanisms as well as beneficial clinical effects.
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Bhavanani et al. European Journal of Pharmaceutical and Medical Research
this study planned to investigate immediate effects of SN attributed to enhanced harmony of cardiac autonomic
on reaction time (RT) and heart rate (HR). 21 female function as a result of coordinated breath-body work and
volunteers attending yoga classes were recruited for mind-body relaxation due to yoga.
study group and 19 female volunteers not participating in
yoga were recruited as external-controls. HR, auditory Study 3: Hematological, biochemical and
reaction time (ART) and visual reaction time (VRT) psychological effects of a yoga training programme in
were recorded before and after three rounds of SN in nursing students.[9]
study group as well as 5 minutes of quiet sitting in both We were granted the opportunity to impart a 6 month
groups. Performance of SN produced immediate comprehensive course of yoga training for nursing
decrease in both VRT and ART (P<0.001). This was students. The aim of this study was to analyse the effects
significant when compared to self-control period of the training on the participants´ health and quality of
(P<0.001) and compared to external control group, it life (QoL). 60 healthy nursing students (12 M, 48 F)
decreased significantly in ART (p=0.02). This was aged 18.60 ± 0.67 (SD) y were recruited, and 60 min of
pronounced when Δ% was compared between groups yoga training was given twice weekly, for 6 months.
(P<0.001). HR increased significantly following SN Selected biochemical and hematological parameters were
compared with both self-control (p=0.025) and external- recorded along with Ferrans and Powers QoL index
control group (p=0.032). Faster reactivity may be due to before and after the training period. QoL was also tested
intermediate level of arousal by conscious at mid term. Because we were not able to establish a
synchronisation of dynamic movements with breathing. separate control group, we correlated changes with the
Rise in HR is attributed to sympathetic arousal and subjects´ frequency of attendance. Post-intervention
muscular exertion. We suggest that SN may be used as statistical analysis (repeated measures of ANOVA)
an effective training means to improve neuro-muscular revealed highly significant and beneficial changes in
abilities. most hematological and biochemical parameters. Major
findings are enhanced bone marrow function, reduced
Study 2: Immediate cardiovascular effects of a single allergic tendency, alkalization of urine, metabolic
yoga session in different conditions.[8] reconditioning (with special emphasis on liver function)
This retrospective review of clinical data was done to and improvement in all QoL indices. These changes
determine cardiovascular effects of a single yoga session correlated positively with the subjects´ frequency of
in normal subjects as well as patients of different medical attendance, as evidenced by Pearson‟s linear correlation
conditions. Data of 1896 patients (1229 female, 633 male testing. There were also significant improvements in
and 34 transgender) with mean age of 36.28 ± 12.64 y QoL index and its subscales, both at mid training and
who attended yoga therapy sessions at CYTER between post training. These improvements also correlated
November 2010 and September 2012 was used for positively with attendance. The present study provides
analysis. Heart rate (HR), systolic (SP) and diastolic evidence of the beneficial psychological and physical
pressure (DP) had been recorded using non-invasive effects of yoga training amongst graduate nursing course
blood pressure (NIBP) apparatus before and after 60 students. We suggest that yoga be made an integral part
minute yoga sessions at CYTER and indices like pulse of medical and paramedical collegiate education.
pressure (PP), mean pressure (MP), rate-pressure product
(RPP) and double product (DoP) were derived from Study 4: Differential effects of uninostril and
recorded parameters. Participants were undergoing alternate nostril pranayamas on cardiovascular
appropriate yoga therapy protocols as per their individual parameters and reaction time.[10]
condition while normal subjects had a general schedule Recent studies have reported the differential
of practice. Typical yoga sessions included simple warm physiological and psychological effects of yogic
ups (jathis and suryanamaskar), breath body movement uninostril breathing (UNB) and alternate nostril
coordination practices (kriyas), static stretching postures breathing (ANB) techniques. This study aims to
(asana), breathing techniques (pranayama), relaxation determine differential effects of these techniques on
and chanting. There were statistically significant reaction time (RT), heart rate (HR), and blood pressure
(p<0.001) reductions in all the studied cardiovascular (BP). Twenty yoga‑trained subjects came to the lab on
parameters following the yoga session. The magnitude of six different days and RT, HR, and BP were recorded
reductions differed in the groups, it being more randomly before and after nine rounds of right UNB
significant in those having hypertension (n=505) and less (surya nadi [SN]), left UNB (chandra nadi [CN]), right
significant in those having endocrine/skin (n=230) and initiated ANB (surya bhedana [SB]), left initiated ANB
musculoskeletal (n=120) conditions. It was moderately (chandra bhedana [CB]), nadi shuddhi (NS), and normal
significant in the normal subjects (n=582) as well as breathing (NB). Overall comparison of Δ % changes
patients having psychiatric (n=302) and respiratory showed statistically significant differences between
(n=157) conditions. There is a healthy reduction in HR, groups for all parameters. There was an overall reduction
BP and derived cardiovascular indices following a single in HR‑ and BP‑based parameters following CB, CN,
yoga session. The magnitude of this reduction depends and NS with concurrent increases following SB and SN.
on the pre-existing medical condition as well as the yoga The differential effects of right nostril initiated (SB and
therapy protocol adopted. These changes may be SN) and left nostril initiated (CB, CN, and NS) UNB and
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Bhavanani et al. European Journal of Pharmaceutical and Medical Research
ANB techniques were clearly evidenced. Changes Study 6: Immediate effect of chandra and suryanadi
following NB were insignificant in all respects. The pranayamas on cardiovascular parameters and
overall comparison of Δ % changes for RT showed reaction time in a geriatric population.[12]
statistically significant differences between groups that Previous studies have reported differential physiological
were significantly lowered following both SB and SN. and psychological effects of exclusive right and left
Our study provides evidence of sympathomimetic effects nostril breathing. Though potential health benefits have
of right nostril initiated pranayamas with been postulated, further clinical research is required to
sympatholytic/parasympathomimetic effect following prove immediate and sustained efficacy of these
left nostril initiated pranayamas. We suggest that the techniques. This study evaluated immediate effects of
main effect of UNB and ANB techniques is determined exclusive right (SNP) and left (CNP) nostril breathing on
by the nostril used for inspiration rather than that used cardiovascular (CV) parameters and reaction time (RT)
for expiration. We conclude that right and left yogic in a geriatric population. 26 subjects attending regular
UNB and ANB techniques have differential yoga sessions at a senior citizen hospice were recruited
physiological effects that are in tune with the traditional for this self-controlled study. They were instructed to sit
swara yoga concept that air flow through right nostril in any comfortable posture and relax for 5 min before
(SN and pingala swara) is activatory in nature, whereas taking the pre-intervention recordings of Heart rate (HR),
the flow through left nostril (CN and ida swara) is blood pressure (BP), auditory and visual RT (ART and
relaxatory. VRT respectively). They then performed the selected
technique and parameters were recorded immediately
Study 5: Immediate effect of alternate nostril after performance of 9 rounds of either SNP or CNP. The
breathing on cardiovascular parameters and reaction entire sequence of recordings was randomised to avoid
time.[11] any bias. Intra and inter group statistical analysis was
This study evaluated immediate effects of 27 rounds of carried out using Student's paired t test for data that
left nostril initiated alternate nostril breathing (ANB) passed normality testing and Wilcoxon matched-pairs
technique of nadi shuddi (NS) and right nostril initiated signed-ranks test applied for the others. Overall intra-
ANB of aloma viloma (AV) pranayama on group comparison of pre-post data and inter-group Δ %
cardiovascular (CV) parameters and reaction time (RT) comparisons showed statistically significant (p < 0.05)
in a trained population. 16 subjects attending regular differences for all parameters. There was an overall
yoga sessions were recruited and each subject performed reduction in HR and BP based parameters following both
27 rounds of either technique, selected randomly on SNP and CNP. However, inter-group Δ % comparisons
different days. Heart rate (HR), systolic pressure (SP), revealed a significantly greater reduction after CNP for
diastolic pressure (DP), auditory and visual reaction time all parameters. Inter-group comparisons revealed highly
(ART and VRT) were recorded before and after significant decreases (p < 0.001) in VRT and ART after
pranayamas. NS was done by breathing in through left SNP. In conclusion, our study sheds new light on the
nostril and out through right followed by breathing in physiological changes occurring after SNP and CNP in a
through right and out through left. AV was done by geriatric population. While both techniques reduce HR
breathing in through right nostril and out through left and BP, CNP does it more significantly. There is
followed by breathing in through left and out through shortening of RT following SNP and this may be
right. All data passed normality testing and statistical attributed to enhance sensory motor function that is of
analysis was carried out using Student‟s paired t test. great significance in the elderly. We suggest that Yoga
HR, SP and DP reduced significantly (p < 0.05 to 0.001) should be part of the heath care facilities for the elderly
after NS while they increased after AV. Post intervention as it can enhance their quality of life and improve their
differences as well as Δ% between groups was overall health status.
significant (p < 0.05 to 0.001) for HR, SP and DP. ART
and VRT were significantly (p < 0.05 to 0.001) shortened Study 7: Comparative immediate effect of different
after AV and significantly prolonged after NS. Post yoga asanas on heart rate and blood pressure in
intervention differences as well as Δ% between groups healthy young volunteers.[13]
was very significant (p < 0.001) for both ART and VRT. This study planned to compare immediate cardiovascular
Significant reductions of HR, SP and DP after NS and effects of different yoga asanas in healthy young
their increase after AV may be attributed to modulation volunteers. Heart rate (HR), systolic pressure (SP), and
of autonomic tone. Right nostril initiated ANB technique diastolic pressure (DP), blood pressure (BP), were
produces autonomic arousal, whereas left nostril initiated recorded using the non invasive blood pressure ( NIBP)
ANB technique induces relaxation/balance. These can be apparatus in 22 healthy young subjects, before and after
selectively applied in various therapeutic settings. the performance of Dhanurasana (DA), Vakrasana (VA)
Further studies in various clinical conditions and settings (both sides), Janusirasasana (JSA) (both sides),
can enable us to understand their therapeutic applications Matsyasana and Shavasana for 30 s. HR and BP were
better. further recorded during supine recovery at 2, 4, 6, 8, and
10 min. A repeated measure of ANOVA was used for
statistical analysis. There were significant changes in HR
and BP both immediately after the Asanas as well as
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Bhavanani et al. European Journal of Pharmaceutical and Medical Research
during the recovery period. Overall comparisons of Δ% indicating significant differences for pre-post
changes immediately after the performance of the Asanas comparisons. All parameters witnessed a reduction
revealed significant differences with regard to HR that following the single session. This was statistically more
increased significantly after DA. In the recovery phase, significant (P < 0. 0001) in HR, RPP and DoP while it
there were significant intergroup differences from 2 min was also significant (P < 0.01 and P < 0.05) in SP and
onward in both SP and DP. The decrease of SP after VA PP, respectively. The decrease in MP just missed
(right side) (VA‑R) was significantly greater than significance (P = 0.054) while it was not significant in
Shavasana (4th, 6th, and 8th min) and JSA (left side) DP. There is a healthy reduction in HR, BP and derived
(JSA‑L) at 6th and 8th min. DP decreased significantly cardiovascular indices following a single yoga session in
after performing JSA‑L compared to VA‑R at the 6th geriatric subjects. These changes may be attributed to
and 8th min. The cardiovascular changes immediately enhanced harmony of cardiac autonomic function as a
after the Asanas and during the recovery phase reveal result of coordinated breath-body work and mind-body
inherent differences between the selected postures. The relaxation due to an integrated “Silver Yoga” program.
rise of HR in DA may be attributed to increased
sympathetic response due to the relative difficulty of the Study 9: Effects of a single session of yogic relaxation
posture as well as abdominal compression occurring in it. on cardiovascular parameters in a transgender
The effect of supine relaxation is more pronounced after population[15]
the performance of the Asanas as compared to mere This pilot study was done to determine effects of a single
relaxation in Shavasana. This may be attributed to a session of yogic relaxation on cardiovascular parameters
normalization and resultant homeostatic effect occurring in a transgender population. Heart rate (HR) and blood
pressure (BP) measurements were recorded in 106
due to a greater, healthier de‑activation of the autonomic
transgender participants (mean age of 23.86 ± 7.87 y) a�
nervous system occurring towing to the presence of prior
ending a yogic relaxation program at CYTER,
activation. There were also subtle differences between
MGMCRI. Participants practised a series of techniques
the right sided and left sided performance of VA and
consisting of quiet sitting, om chanting, mukha bhastrika,
JSA that may be occurring due to the different internal
nadi shuddhi, brahma mudra, pranava pranayama in
structures being either compressed or relaxed on either
sitting posture and savitri pranayama in shavasana. HR,
side. Our study provides initial evidence of differential
systolic (SP) and diastolic pressure (DP) were recorded
cardiovascular effects of Asanas and subtle differences
before and after the 60 minute session using non-
between right and left sided performance. Further,
invasive blood pressure (NIBP) apparatus. Pulse pressure
cardiovascular recovery is greater after the performance
(PP), mean pressure (MP), rate-pressure product (RPP)
of the Asanas as compared to shavasan; thus, implying a
and double product (DoP) indices were derived from
better response when effort precedes relaxation.
recorded parameters. Student‟s paired t test was used to
compare data that passed normality testing and Wilcoxon
Study 8: Single session of integrated ‘silver yoga’
matched pairs signed-ranks test for others. P values less
program improves cardiovascular parameters in
than 0.05 were accepted as indicating significant
senior citizens.[14]
differences for pre-post comparisons. All recorded
This pilot study was carried out to determine
cardiovascular parameters witnessed a reduction
cardiovascular effects of a single session of an integrated
following the session. This was statistically more
“silver yoga” program in senior citizens of Serene
significant (p < 0. 0001) in HR, MP, RPP and DoP and
Pelican Township, Pondicherry. Heart rate (HR) and
significant (p = 0.002) in SP. There is a healthy reduction
blood pressure (BP) measurements were recorded in 124
in HR, BP and derived cardiovascular indices following
senior citizens (75 female, 49 male) with mean age of
a single yogic relaxation session in a transgender
67.19 ± 10.61 year who attended an integrated “Silver
population. These changes may be attributed to enhanced
Yoga” program at Centre for Yoga Therapy, Education
harmony of cardiac autonomic function as a result of
and Research from August to October 2014. Participants
mind-body relaxation program. It is suggested that an
practiced the protocol that was specially designed for
open and non-hostile environment is conducive for
senior citizens, keeping in mind their health status and
obtaining such a state of psychosomatic relaxation and
physical limitations. This included simple warm-ups
that such opportunities for transgender participants
(jathis), breath body movement coordination practices
should be created in all healthcare facilities.
(kriyas), static stretching postures (asanas), breathing
techniques (pranayamas), relaxation and simple chanting.
Study 10: Health status of elderly women residing in
Non-invasive BP apparatus was used to record the HR,
a hospice in Pondicherry.[16]
systolic (SP) and diastolic pressure (DP) before and after
With advancing age, the body tends to slow down and
the 60 min sessions. Pulse pressure (PP), mean pressure
becomes less efficient and elderly people are prone to a
(MP), rate-pressure product (RPP) and double product
few age-related health issues. The present study was
(DoP) indices were derived from the recorded
undertaken to assess psycho- physical health status of
parameters. Student‟s paired t-test was used to compare
elderly women residing in a hospice in Pondicherry.
data that passed normality testing by Kolmogorov–
After an introductory orientation program, thirty women
Smirnov Test and Wilcoxon matched-pairs signed-ranks
with mean age 68.67 ± 7.83 yrs, agreed to be subjects
test for those that did not. P < 0.05 were accepted as
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Bhavanani et al. European Journal of Pharmaceutical and Medical Research
and after obtaining informed consent, various parameters Study 12: A brief qualitative survey on the utilization
was recorded. Selected cardiovascular variables such as of Yoga research resources by Yoga teachers.[18]
heart rate (HR), systolic pressure (SP) and diastolic Yoga has become popular worldwide with increasing
pressure (DP) and respiratory rate (RR) were measured. research done on its therapeutic potential. However, it
Pulmonary function tests (PFT) were done using remains to be determined whether such findings actually
spirometer and reaction time (RT) measured using RT percolate down into teaching and practice of Yoga
apparatus. Select psychological variables including teachers/therapists. The aim of this survey was to
depression, anxiety and self-esteem were assessed using document awareness of Yoga research findings in the
Hamilton Depression Rating Scale, Hamilton Anxiety Yoga community and find out how these were utilized. It
Rating Scale and Rosenberg Self- Esteem scale was undertaken with a select group of 34 international
respectively. We found HR, SP, DP values were as Yoga teachers and therapists utilizing email and social
expected for age and gender and our subjects performed media between August and December 2015. Majority of
better on PFT and RT as compared to earlier studies in responders had well-established reputation in Yoga and
similar groups. However our subjects had lower were from diverse lineages with 30 of them having more
psychological health status with increased depression, than 5 years of experience in the field. A set of eight
anxiety and lower self-esteem. This may be due to being questions were sent to them related to essentiality of
in hospice away from family who either do not want Yoga research, how they updated themselves on research
them or are not there at all. Though physical health status findings and whether such studies influenced their
seems satisfactory for age, this finding of inadequate teaching and practice. Responses were compiled and
psychological health function may be first evidence of appropriate statistics determined for quantitative aspects
worsening physical health in future. We suggest that while feedback, comments and suggestions were noted in
older people must be acknowledged as integral members detail. About 89% agreed that it was essential to be up-
of society and provided opportunities to enjoy good to-date on Yoga research but only 70% updated
quality of life and easy access to health services. There is themselves regularly with average papers read fully per
great scope for incorporation of traditional health year being <10. Most accessed information through
practices such as Yoga and other CAM modalities. general news reports, emails from contacts, and articles
on internet sites whereas only 7% were through PubMed.
Study 11: Effect of different pranayamas on About 60% felt these studies helped them in general
respiratory sinus arrhythmia.[17] teaching whereas 20% said that such studies had not
Respiratory Sinus Arrhythmia (RSA) is the differential really influenced it in any way. This survey provides a
change of Heart Rate (HR) in response to inspiration and basic picture of a general lack of awareness of Yoga
expiration. This is a non-invasive sensitive index of research amongst practicing Yoga teachers and
parasympathetic cardiac control. To evaluate changes in therapists. Though a majority agree research is
RSA by utilizing a simple and cost-effective analysis of important, few seriously update themselves on this
electrocardiographic (ECG) tracings obtained during through scientific channels. With regard to future studies,
performance of four pranayama techniques. Fifty two most wanted “proof” that could be used to convince
trained volunteers performed the following pranayamas potential clients and felt that more qualitative methods
with different ratios for inspiration and expiration: sukha should be applied.
(1:1), traditional (1:2), pranava (1:3) and savitri (2:1:2:1)
and ECG was recorded while performing the techniques Study 13: Comparative study on the effect of yogic
with rest period of 5 minutes in-between. HR was relaxing asanas and pranayamas on cardiovascular
calculated and maximum HR during inspiration (Imax), response in healthy young volunteers.[19]
minimum HR during expiration (Emin), differences Cardiovascular morbidity is increasing recently in India.
between Imax and Emin (Δ), percentage differences Stress and autonomic dysfunction are associated with
between Imax and Emin (Δ%) and expiration: cardiovascular morbidity. Yoga is the best lifestyle ever
inspiration ratio (E:I) calculated by respective formulae. designed. Based on limited scientific research, yoga
Statistical analysis was carried out using repeated (meditation, asanas, and pranayamas including
measures of ANOVA with Tukey-Kramer multiple relaxation) therapy is known to improve cardiovascular
comparisons test. There were significant differences autonomic functions. To study and compare the effect of
between groups in all five aspects namely: p= 0.0093 for 6 months of training in relaxing asanas and pranayamas
mean Imax, p = 0.0009 for mean Emin, and p < 0.0001 on blood pressure (BP), pulse pressure (PP), heart rate
for Δ HR (I-E), Δ% HR (I-E) and E:I ratio. Pranava (HR), and rate-pressure product (RPP) in young healthy
pranayama produced the greatest changes in all five volunteers. A total of 109 healthy volunteers aged 20-25
comparisons. We suggest that further short and long term years were divided into 3 groups consisting of asan (n =
studies be undertaken with pranava pranayama in 38), pranayam (n = 38), and control group (n = 33). The
patients to further qualitatively and quantitatively Yoga training was given 25 min/day for 6 days/week for
evaluate inherent mechanisms of this simple technique. 6 months. Pranayam group received relaxing pranayam
Addition of these cost-effective techniques to the (pranav, savitri, nadi shuddhi and chandra nadi), asan
medical armoury will help patients of rhythm disorders group received relaxing asan (pawanmuktasana, balasan,
and other cardiovascular conditions. dharmicasan, and shavasan) and waiting list were kept as
www.ejpmr.com 260
Bhavanani et al. European Journal of Pharmaceutical and Medical Research
a control group. The results were statistically compared physiological, psychological and biochemical
between groups by analysis of variance and intra-group mechanisms behind such beneficial effects. The strength
pre-post comparisons by paired t-test. Post training of our work is the excellent compliance of our patients in
analysis showed significant decreases in systolic BP and addition to the fact that these studies were been done in
diastolic BP as well as PP, mean arterial pressure and actual patient populations as well as in normal subjects
RPP in both asan and pranayam group as compared with and other sectors of people such as the transgender and
control. There was, however, no significant difference the geriatric populations too. We also suggest that yoga
between asan and pranayam group. Practising either be made an integral part of medical and paramedical
relaxing asan or pranayam enhances parasympathetic collegiate education as there is great scope for
activity and decreases sympathetic activity. incorporation of yoga and other CAM modalities.
www.ejpmr.com 261
Bhavanani et al. European Journal of Pharmaceutical and Medical Research
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“Role of Yoga in Prevention, Management and Rehabilitation of Chronic Diseases”
Introduction
Yoga is an ancient art/science and philosophy which originated in India centuries
ago. It harmonises mind and body as well as aids in achieving enlightenment. Yoga
is multi-dimensional in nature consisting of many components. The popularity of
yoga has grown tremendously in recent years. Data from the National Centre for
Complementary and Alternative Medicine (NCCAM) show that the usage of
complementary and alternative medicine (CAM) treatments for all conditions is on
the rise. (1) Yoga is one of the commonest forms of complementary and alternative
medicine therapies, which is increasingly being practiced worldwide. (2)
A disease that lasts for a long time, generally three months or more or for a lifetime
is considered to be a chronic disease (3). These generally which cannot be prevented
by vaccines or cured by medication, nor do they just disappear. Health damaging
behaviours - particularly tobacco use, lack of physical activity, and poor eating
habits - are major contributors leading to chronic diseases.(4) The misguiding factor
is that people with these disorders think that they are free from the disease when
there are no symptoms.
Yoga is not an alternative to traditional treatments but is a useful complimentary
therapy and a potential tool to regain overall health and wellbeing. Regular practice
of yoga has been shown to increase endorphin release, resulting in improved pain
control and stress reduction. Reduced levels of stress have been noted in those
practicing yoga which alters their perception of stress resulting in an increased
sense of well-being, accomplishment and control over chronic pain, which, until
they began practicing yoga was absent. Improved musculoskeletal function has
also been linked to the practice of yoga providing a legitimate exercise format to
regain or keep muscle strength and aerobic capacity. (5)
However Yoga is being misunderstood as primarily “stretching” in the postures
which comprises just one of eight components of a broader discipline of
comprehensive physical, mental, and spiritual health and balanced state of mind.
Various techniques in Yoga can be tailored to suit the needs of individuals with
various physical or psychological limitations and can range from gentle to
strenuous workout, some providing cardiovascular rehabilitation whereas others
focus on relaxation and calming the mind.
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IDY National Seminar-cum-Workshop at SBV, Pondicherry 2017
48
“Role of Yoga in Prevention, Management and Rehabilitation of Chronic Diseases”
shortness of breath without having to seek medical help, due to regular practice of
yogic breathing exercises. (14)
Chronic urologic disorders are difficult to diagnose because their presentation
mimic other medical conditions are often a diagnosis of exclusion. Treatment is also
frustrating because the more traditional treatments are often unsuccessful in
managing chronic disorders. Health care practitioners are often forced to look for
other modalities to provide pain relief and improve quality of life. Hatha Yoga is
one of the modalities which has been extremely useful to many patients in reducing
the suffering seen with chronic urologic conditions. (5)
There are many studies claiming yoga can be an effective treatment for improving
a wide variety of conditions such as musculoskeletal problems, cardiopulmonary
function, lipid and carbohydrate metabolism, HIV, irritable bowel syndrome,
chronic low back pain, sleep problems, stress, anxiety and depression. Multiple
studies have documented the beneficial effects of yoga suggesting numerous
mechanisms of its action. The asanas are the aerobic component and may stimulate
the central nervous system release of endorphins, monoamines, and brain-derived
neurotrophic factor (BDNF) in the hippocampus. Pranayama and dhyana may
regulate the emotional responses by reducing the sympathetic and increasing the
parasympathetic tone and improve the cognitive functioning by increasing the EEG
synchrony and coherence. An increase in melatonin and decrease in cortisol have
been associated with the meditative component of yoga. A rise in melatonin
promotes sleep, stimulates immune system and reduces blood pressure. Numerous
studies have found a positive correlation between levels of cortisol, negative effects,
and depression. Different forms of yoga have shown effectiveness in treatment of
many chronic diseases such as cancer, asthma, diabetes, arthritis, fibromyalgia,
cardiac problems etc., where stress is considered to play an important role. (15)
Meditation is positively associated with mental health. Length of lifetime yoga
practice was significantly associated with better physical health, suggesting yoga
has a potential cumulative benefit over time. Different locations and methods of
practice may be associated with varying effects on health outcomes. (16) Most of the
studies indicate that yoga is rarely harmful, and is well received by participants
with a wide variety of health problems. The psychological benefits of yoga are as
well established as the physical benefits.
Groessl et al concluded that yoga interventions impact multiple outcomes that are
important to health and well-being of people afflicted with chronic low back pain.
Recent, high quality evidence suggests that yoga provides comparable effects to,
and is more appealing than, formal stretching and strengthening programs led by
physical therapists. The recent data suggested that it would be a boon for health
care organizations and the members they serve, to have yoga as an available health
service option at little or no cost. (1)
Chronic low back pain (CLBP) affects millions of people worldwide. In addition to
chronic pain, CLBP is associated with increased disability and psychological
symptoms, and reduced health-related quality of life. Yoga reduces pain and
disability, can be practiced safely, and is well received by participants and use of
pain medication is reduced considerably. (17)
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IDY National Seminar-cum-Workshop at SBV, Pondicherry 2017
Chronic psychological stress affects the severity of metabolic syndrome (MetS) and
quality of life. The chief psychological components of yoga include maintaining
attention and relaxation which is of great significance and value where MetS is
considered. Sohl et al summarised the results of an exploratory study suggesting
that yoga combined with health education may lead to improvements in quality of
life outcomes among adults at risk for MetS. Although not statistically significant,
reductions in perceived stress and mood disturbance in the group that practiced
yoga was evident. Few studies have also concluded that yoga improves
cardiometabolic health, energy levels, general health perceptions, physical
component of quality of life, and social functioning. These results are important
because chronic psychological stress and quality of life increase the overall MetS
disease burden. Yoga, a form of physical activity that incorporates psychological
components is a promising intervention for improving the burden of MetS. (18)
Multiple sclerosis (MS) is a debilitating and demyelinating disease that damages
the myelin sheath surrounding the spinal cord. A RCT found yoga therapy to be
more effective in improving balance, walking endurance, fatigue, depression and
anxiety in MS as compared to controls but did not differ from treadmill training.
Pranayama, Hatha and Raja Yoga was shown in a RCT to improve physical pain
and quality of life of women with MS. An exploratory study reported improvement
in functional strength, balance, and peak expiratory flow in patients with MS
receiving yoga. The study also showed a trend towards improving quality of life in
such patients. A prospective case series reported integrated yoga to improve
neurogenic bladder dysfunction in MS (2)
Yoga has also been used to provide relief from stressful psychological states.
Raghavendra et al demonstrated significant reductions in anxiety, depression,
perceived stress, and cortisol levels in 88 breast cancer subjects practicing Yogic
meditation compared to controls. (19) Sudarshan Kriya (Yogic Breathing exercise)
has shown to enhance mood in people with melancholic depression, comparable to
the use of imipramine, a tricyclic anti-depressant. (20)
Conclusion:
Yoga has been used as a therapeutic modality in traditional Indian medicine for
centuries and as a complementary modality more recently. The most powerful
aspect of every chronic disorder is the negative impact they have on mind and
spirit. Every person suffering with a chronic disorder can develop a clear and
undeniable sense of wellbeing through proper practice of healing and restorative
yoga. This positive state of being, in turn, allows the body to heal itself physically
to its maximum capability with surprising and unimaginable results.
Attitude can be the difference between living a productive, happy life, or living one
of regret and sadness that potentially worsens the illness. Mind transforms
perceptions with its tremendous power. Yoga helps focus on the now, through
mediation, body awareness, and guided breathing exercises the mind is taught to
tune out external stresses and focus on the present.
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“Role of Yoga in Prevention, Management and Rehabilitation of Chronic Diseases”
Dedicated practice of Yoga will make life better for those with chronic
illnesses. Along with nutrition and medication, a regular Yoga practice is the best
thing for all. Learning to listen to the body and push beyond its comfort zone, just
a little bit more, can have tremendous positive results in the long run. It not only
helps to deal with chronic pain and the other physical issues, but also helps to
combat depression, anxiety, and the emotional issues as well.
References:
1. Groessl EJ, Chang D, Sklar M. Yoga as a Treatment for Low Back Pain: A Review of the Literature..
INTECH; 2012 [cited 2017 May 29]. Available from: http://cdn.intechopen.com/pdfs/36707/InTech-
Yoga_as_a_treatment_for_low_back_pain_a_review_of_the_literature_.pdf
2. Anand KS, Verma R. Yoga in Neuro-Psychiatry. J Yoga Phys Ther 2014;05(01).
3. Mosby. Mosby’s Medical Dictionary, 9th edition. St. Louis: Elsevier; 2013.
4. Medical Definition of Chronic disease - MedicineNet. www.medicinenet.com
5. Ripoll E, Mahowald D. Hatha Yoga therapy management of urologic disorders. World J Urol
2002;20(5):306–309.
6. Eda N. Yoga has Beneficial Effects on Patients with Chronic Diseases and Improves Immune Functions. J
Clin Res Bioeth [Internet] 2014 [cited 2017 May 29];05(05). Available from:
https://www.omicsonline.org/open-access/yoga-has-beneficial-effects-on-patients-with-chronic-
diseases-and-improves-immune-functions-2155-9627.1000197.php?aid=32688
7. Barnes VA, Treiber FA, Davis H. Impact of Transcendental Meditation on cardiovascular function at rest
& during acute stress in adolescents with high normal blood pressure. J Psychosom Res 2001;51:597–605.
8. Patel CH. Yoga and bio-feedback in the management of hypertension. Lancet Lond Engl
1973;2(7837):1053–5.
9. Joseph S, Sridharan K, Patil SK, Kumaria ML, Selvamurthy W, Joseph NT, et al. Study of some
physiological and biochemical parameters in subjects undergoing yogic training. Indian J Med Res
1981;74:120–4.
10. Infante JR, Torres-Avisbal M, Pinel P, Vallejo JA, Peran F, Gonzalez F, et al. Catecholamine levels in
practitioners of the transcendental meditation technique. Physiol Behav 2001;72(1–2):141–6.
11. Bhargava R, Gogate MG, Mascarenhas JF. Autonomic responses to breath holding and its variations
following pranayama. Indian J Physiol Pharmacol 1988;32(4):257–64.
12. Mishra K, Singh P, Bunch SJ, Zhang R. The therapeutic value of yoga in neurological disorders. Ann Indian
Acad Neurol 2012;15(4):247-54
13. Udupa KN, Singh RH. The scientific basis of yoga. JAMA 1972;220(10):1365.
14. Tandon MK. Adjunct treatment with yoga in chronic severe airways obstruction. Thorax 1978;33(4):514–
517.
15. Meyer HB, Katsman A, Sones AC, Auerbach DE, Ames D, Rubin RT. Yoga as an ancillary treatment for
neurological and psychiatric disorders: a review. J Neuropsychiatry Clin Neurosci 2012;24(2):152–64.
16. Birdee GS, Ayala SG, Wallston KA. Cross-sectional analysis of health-related quality of life and elements
of yoga practice. BMC Complement Altern Med 2017;17(1):83.
17. Galantino ML, Bzdewka TM, Eissler-Russo JL, Holbrook ML, Mogck EP, Geigle P, et al. The impact of
modified Hatha yoga on chronic low back pain: a pilot study. Altern Ther Health Med 2004;10(2):56–9.
18. Sohl SJ, Wallston KA, Watkins K, Birdee GS. Yoga for Risk Reduction of Metabolic Syndrome: Patient-
Reported Outcomes from a Randomized Controlled Pilot Study. Evid-Based Complement Altern Med
ECAM 2016;2016:3094589.
19. Vadiraja HS, Raghavendra RM, Nagarathna R, Nagendra HR, Rekha M, Vanitha N, et al. Effects of a yoga
program on cortisol rhythm and mood states in early breast cancer patients undergoing adjuvant
radiotherapy: a randomized controlled trial. Integr Cancer Ther 2009;8(1):37–46.
20. Janakiramaiah N, Gangadhar BN, Naga Venkatesha Murthy PJ, Harish MG, Subbakrishna DK,
Vedamurthachar A. Antidepressant efficacy of Sudarshan Kriya Yoga (SKY) in melancholia: a randomized
comparison with electroconvulsive therapy (ECT) and imipramine. J Affect Disord 2000;57(1–3):255–9.
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Review Article DOI: 10.18231/2393-8005.2017.0012
Director, Centre for Yoga Therapy, Education & Research, Sri Balaji Vidyapeeth, Pondicherry
Email: yognat@gmail.com
Trainers (ToT) in organizing Faculty Development of Physiology organized national level CMEs, seminars
Programs with support from Government and and workshops in the past four years. These include the
NGOs, to speed up the process of implementation. ones on “Yoga and Lifestyle Disorders” in 2013,
7. It was recommended and concluded that CYTER “Sleep, Consciousness and Meditation: Neurological
be made a “nodal centre” to leadin activities Correlates” in 2014,(12) “Therapeutic Potential of Yoga”
pertaining to Health Professions Education and in 2015(13) as well as an
necessary steps betaken by the concerned International symposium on Yoga and Wellbeing in
authorities. 2016. As a result of these initiatives two MD
dissertations have been taken up on Yoga as adjuvant
Yoga in MBBS curriculum therapy in General Medicine and Psychiatry.
For the past two years (2015 and 2016) all 1st International Day of Yoga was celebrated in a
MBBS students have received exposure to Yoga during grand manner in 2015 and 2016 at SBV with
their 10 day orientation program at the Mahatma multifaceted events involving faculty, staff and students
Gandhi Medical College and Research Institute. During of SBV as well as the general public. As per directives
these daily sessions, they received lectures detailing the of the UGC, the SBV Yoga Fest 2016 was organized by
foundations of the philosophy and psychology of Yoga CYTER in May 2016 with poster, essay, quiz and
as well as science behind the effects of Yoga. They also cultural events to enhance awareness of Yoga.(4,14)
received practical training in various techniques aimed Demonstrations of the Common Yoga Protocol devised
at stress management including Jathis, Kriyas, Asanas, by the Ministry of AYUSH as well as lecture-
Pranayamas and contemplative relaxation practices. demonstrations by experts were organized to give a
These lectures and practice sessions were also holistic perspective of the Yoga to all students. This
conducted for the 1st MBBS students of Sri Satya Sai was further facilitated by enthusiastic support of Dean
Medical College and Research Institute through an and Vice Principals of MGMC&RI. Speaking on the
intensive one day programme. Feedback from both occasion, Prof KR Sethuraman, Vice Chancellor of
years showed excellent response to the Yoga lectures SBV expressed the need for health professionals to look
and practical sessions with more than 80% rating it as towards salutogenesis, an understanding of the internal
excellent and another 18% as very good. Students and external factors that induce health rather than
reported that the Yoga sessions had helped them adjust mechanically focusing on pathogenesis of disease. (14,15)
to the college life better and also that the stress "Human beings are flawed as they are always
management techniques enhanced theirability to do susceptible to disease. Yet, some stay healthy even in
well in curricular and extracurricular activities. They the worst of conditions. This is because they have a
requested for more such sessions on a regular weekly or sense of coherence within themselves, find meaning in
biweekly basis. As a result, MBBS students are their lives and hence are more at ease with their lives"
currently receiving Yoga classes for one hour twice a said he. All the events were geared towards giving the
month on alternate Saturdays. Many of them are students a view of Yoga as an ancient system that
attending the regular practical sessions conducted in the enables one to create a positive environment both
evenings at CYTER for the faculty, staff and students within oneself as well as in the external environment.
of SBV. More than 4000 participants have benefited Such harmonious and dynamic balance between both
from these free sessions conducted twice daily from 6- worlds educes the manifestation of health and
7am and 4.30 to 5.30pm since September 2015. (9) wellbeing.
From 2014 onwards 1st MBBS students were also
given a series of lectures on the Yogic aspects of Yoga in BDS curriculum
lifestyle as well as physiological aspects of Since 2015 all 1st BDS students have received
Yogapractices such as Asana, Pranayama and exposure to Yoga during their orientation program at
therapeutic potential of Yoga.(10,11) These lectures and the Indira Gandhi Institute of Dental Sciences (IGIDS).
lecture-demonstrations took place during physiology They were given lectures on the philosophy and
hours of the timetable under guidance of Prof psychology of Yoga as well as science behind the
Madanmohan. A CME was also organized at effects of Yoga. They also received practical training in
SSMC&RI with departments of physiology, anatomy stress management techniques such as Jathis, Kriyas,
and biochemistry collaborating so that all these topics Asanas, Pranayamas and contemplative relaxation
were covered for the students by the CYTER team in a practices. Feedback from both years showed excellent
single day. Three of the students have also taken up response to the Yoga lectures and practical sessions. As
ICMR student research projects on Yoga in the past a result, BDS students are receiving two hours of Yoga
year. training at CYTER twice a month on alternate
In order to facilitate a general awareness about Thursdays. Many of them have also continued to attend
Yoga and its role in health and disease amongst the regular practical sessions conducted in the evenings
students and health professionals of SBV and other at CYTER. Thanks to the support of the Principal and
institutions, CYTER in collaboration with Department Vice Principal as well as faculty members, students of
Journal of Education Technology in Health Sciences, May-August, 2017;4(2): 42-46 43
Ananda Balayogi Bhavanani Integrating yoga in health professional education: The SBV experience
IGIDS also participated enthusiastically in the SBV Based on positive changes experienced and
Yoga Fest 2016 as well as International Day of Yoga expressed by students, teachers and administrators, it
celebrations thus giving them an opportunity to was proposed to include Yogaofficially as a part of the
experience the wholesome nature of Yoga.(8,14) The nursing curriculum and the first meeting of the duly
interest generated at IGIDS and the support from the constituted Board of Studieswas held on 20 July 2016.
faculty have also resulted in an MDS dissertation being The board approved inclusion of Yoga in nursing
taken up on Yoga in autism spectrum disorder and oral curriculum through a specialized course namely
hygiene. “Foundation in Yoga Therapy”. It was decided that
lectures and training would be given during hours of
Yoga in BSc Nursing curriculum co-curricular activities for 1st year BSc (N) while it
The authorities of Kasturba Gandhi Nursing would be under Medical Surgical Nursing I & II subject
College were amongst the first to understand the value hours during 2nd and 3rd year BSc (N). A total of 45
of Yoga and started giving Yoga training to students of hours were earmarked for the 1st year, 30 hours for the
their college right from 2012. Initially it was given as 2nd year and 15 hours during the 3rd year thus making
an optional extracurricular activity and later became a up a total of 90 hours during the entire BSc (N) course.
co-curricular activity. A study done with 60 students The training commenced in August 2016 and the first
who receivedYoga training twice weekly for 6 months 45 hours have been completed. 2nd year students are
showed significant beneficial changes in quality of life regularly posted to CYTER for a full week on rotational
indices as well as hematological and biochemical basis and this has enabled them to receive
parameters and these changes correlated positively with comprehensive training and get hands-on experience in
attendance.(16) On the basis of this study it was how Yoga therapy is imparted for the patients through
recommendedthat Yoga be made an integral part of CYTER.
medical and paramedical collegiate education.(17) All To further enhance this integrative process, the
nursing students took part enthusiastically in the first theme chosen for 6th Foundation Day celebrations
and second International Day of Yogacelebrations in of CYTER on 2 November 2016 was "Introducing
2015 and 2016 and also bagged majority of prizes in the Yoga in Nursing Education".(18) Dr K Renuka, Dean
events held during the SBV Yoga Fest 2016.(8,14) Nursing Faculty and Principal KGNC gave the thematic
The avant-apres (pre-post) comparison elicited address highlighting innovations in nursing curriculum
from the students by our Vice-Chancellor after their at Sri Balaji Vidyapeeth that for the first time anywhere
training in January to March 2015 showed how Yoga included Yoga Therapy as a subject in the BSc Nursing
has transformed their personalities as well their sense of curriculum. Presiding over the event, Prof KR
wellness. Initial feelings expressed as heavy, inability, Sethuraman, VC of SBV reminded nursing students of
breathlessness, anxious, hesitant and scattered their vital role in healthcare as the primary caregivers
transformed through Yoga into feelings of being for patients and stressed the importance of Yoga in their
capable, respected, contentment, confident, composed, personal and professional life.
happy and peaceful.
Improve the flow of healing ‘Pranic life energy’: Moksha (liberation). Most people today are so busy
Improve the flow of Healing ‘Pranic Life Energy’ to all trying to find health and happiness that they forget why
parts of your body, especially to those diseased parts, they are here in the first place. Yoga helps us regain our
thus relaxing, regenerating and reinvigorating yourself. birthrights and attain the goal of human life.
Prana is life and without it there cannot be healing.
SOME BASIC YOGA PRACTICES FOR
Fortify yourself against omnipresent stressors: Decrease DENTAL PROFESSIONALS: (7,8,14,17)
your stress level by fortifying yourself against the
Get ready for a “Yoga Break” in your busy office
various omnipresent stressors in your life: when face to
schedule by taking up a straight back sitting position
face with the innumerable thorns in a forest, you may
on your chair. Bring your whole back, neck and head
either choose to spend all your time picking them up
into one straight line. Place the palms of both hands on
one by one while others continue falling or choose to
your thighs. Close your eyes gently and begin to focus
wear a pair of shoes and walk through the forest. The
on your breathing. Breathe in and out in a calm and
difference is in attitude. Choosing the right attitude can
regular manner for a few minutes. Make sure you are
change everything and bring about a resolution of the
breathing into all sections of your lungs in a healthy
problem by healing the core. Stress is more about how
manner. Breathe in to the low, mid and upper sections
we react to the stressor than about the stressor itself!
of your lungs and then breathe out from the low, mid
Increase self reliance and self confidence: Life is full and upper sections. Perform this practice for a few
of challenges that are there only to make us stronger minutes and feel a sense of lightness as the energy of
and better. The challenges should be understood as your breath lifts your mood and readies you for the
opportunities for change and faced with confidence. We practices of Yoga.
must understand we have the inner power to overcome
each and every challenge that is thrown at us by life.
Energizing and loosening Jathis:
• Sit erect with your palms on your thighs. Lift
Facilitate natural emanation of wastes: Facilitate the
your right hand and start to shake it slowly with
natural emanation of waste from your body by the
awareness of the movements at your wrist joint.
practice of various Shuddi Kriyas(cleansing techniques)
Increase the speed of the movement a bit and then
such as Dhauti (gastric cleanser), Basti (colonic
after some time start to shake your hand as fast
cleanser) and Neti (nasal irrigation). Accumulation
as you can. Continue this fast shaking for a few
and stagnation of waste materials either in inner or
minutes. After a few minutes, stop shaking your
outer environment always causes problems. Yogic
hand, and bring it back to your thigh. Breathe
cleaning practices held to wash out the impurities
deeply and enjoy the fresh flow of blood rushing
(Mala Shodhana) helping the process of regeneration
into your hand as a result of this vigorous shaking.
and facilitating healing.
• Lift your left hand and start to shake it slowly. Be
Taking responsibility for our own health: Yoga fixes
aware of the movements of the wrist joint. Slowly
responsibility for our health squarely upon our own
increase the speed of the movement while keeping
shoulders. If we do healthy things we are healthy and
your hand as lax as possible. After some time start
if we do unhealthy things we become sick. No use
to shake your hand as fast as you can for a few
complaining that we are not well when we have been
minutes. When you feel ready, stop shaking your
the cause of our own problems. As Swamiji Gitananda
hand and bring it back to your thigh. Enjoy the
Giri would say, “You don’t have problems-you are the
fresh flow of blood rushing into your hand as a
problem!”
result of this vigorous shaking.
Health and happiness are your birthright: Health and
• Lift both your hands and start to shake them slowly.
happiness are your birthright, claim them and develop
Be aware of the movements at your wrist joints.
them to your maximum potential. This message of
Let your elbows be relaxed so that this shaking
Swamiji Gitananda Giri is a firm reminder that the goal
is transmitted throughout your forearms. Increase
of human existence is not health and happiness but is
the speed of the shaking movement bit-by-bit until
Energizing Mudras
• Hastha Mudra sequence: Slowly stretch your
arms upwards and join your palms together
in Anjali Mudra. The whole back is given an
excellent stretch in this gesture of aspiration. All
the higher Chakras are energized by this Mudra.
Hold it for a short while and contemplate the
higher consciousness centered in this region.
that works at the level of our energy body.
Bring your hands down to your head with your
wrists touching the top of your head. This When the Namaskar Mudra is brought down to
beautiful, triangular frame for your face is the chest region we can feel the healing energies
flood through our Anahata or heart Chakra. Let
the qualities of compassion and empathy flow
through this centre to help us become a better and
more humane being with a universal outlook.
Slowly lift your chin up as if attempting to look at the prevent as well as relieve disorders of the cervical spine
sky and breathe in for six counts. Breathe out and make that are so common in this modern day and age. It is
the palatal sound EEE while bringing your head back to important to concentrate on the area of the neck to be
the central position. Finally lower your head bringing relieved, repaired, or rejuvenated while sounding the
chin to chest while breathing in for six counts. Breathe Bija Mantras. This produces excellent psychosomatic
out and make the labial sound MMM while bringing relaxation. It also gives us the psychological benefit of
the head back to the central position. understanding the perspectives of others by seeing the
‘different viewpoints’.
Perform a minimum of 3 to 9 rounds of this practice at
each sitting. Brahma Mudra is an excellent practice to • Gomukha Mudra: Lift your right arm and bring it
behind your right shoulder as if trying to touch the
spine. Reach behind your back with your left arm
and catch hold of the fingers of the right. Once you
have got a good grip, tighten it and then turn your
head to the right and look up with your gaze focused
on the tip of your right elbow. This Mudra supplies
a great stretch to the musculature of the back and
rejuvenates the joints of the upper limb. It is also an
excellent eye exercise. Slowly release your hands
and bring them back to the thighs. Relax for a few
seconds with deep breathing. Enjoy the renewed
circulation of fresh blood into the upper part of the
body especially around the shoulders and neck.
Repeat the Mudra on the opposite side with the left
hand dominant to equalize the benefit on both sides
of the body. The development of a healthy spine
is assured and numerous musculoskeletal problems
that affect modern office goers are corrected by the
regular practice of this Mudra. When ready, release
your hands and bring them back to the thighs. from the ‘Kaki Mudra’ to the ‘Hasya Mudra’ for a
Shake your hands to release any tension that may few rounds. Alternating with the ‘Kaki Mudra’ and
have accumulated and then sit quietly performing the ‘Hasya Mudra’ is a good practice to stimulate
some deep breathing. nerves of the mouth and tone up the facial area.
Relax with some deep breathing and enjoy the
• Garuda Mudra: To perform the Eagle Gesture, lift
emotional release and uplifted mood that are a
both arms and extend them in front of your chest.
result of this practice
Bring your right hand over the left and cross your
hands at the wrist bringing your palms together. Pranayamas to overcome emotional and
Bring the clasped hand position inward and then mental stress:
twist it upward so that the twisted hand position
is in front of your chest and throat. Look straight • Vyagraha Pranayama: The tiger breath is
ahead. Garuda Mudra forces nerve currents to pass an important practice to relieve numerous
from one side of the body to the other thus bringing musculoskeletal problems that are the bane of
about healthy polarity. When ready relax your modern life.
position and bring your hands back to your thighs. Take up the Chatus Pada Asana with your weight
Enjoy the rejuvenated circulation of fresh blood evenly distributed between your hands and knees.
rushing into your upper limbs. Repeat the Garuda
Mudra again but this time exercise the other side
with the left hand crossing over the right in order to
develop both sides of the body in an equal manner.
It is an excellent tonic for the musculoskeletal
system and useful for those suffering from pain and
discomfort in muscles and joints of the upper body.
When ready relax your position and bring your
hands back to your thighs. Shake your hands to
release any tension that may have accumulated and
then sit quietly performing some deep breathing
Start breathing in and out for an equal count of six.
while enjoying the energetic circulation rushing
While breathing in slowly lift your head and arch your
through your upper limbs.
back downwards. Then breathe out slowly and lower
• Kaki and Hasya Mudras: To do the ‘Kaki Mudra’ your head while arching your back upwards. Breathe
or the Crow Gesture, pucker or pout the lips, as in while lifting your head and arch your back down.
if you were going to whistle, tensing the entire Breathe out while lowering your head and arching your
mouth and jaw region. Then releasing this Mudra, back up
come into a beautiful ‘Hasya Mudra’ or the Smile
Repeat this excellent practice at least nine times at
Gesture, relaxing all the facial muscles. Alternate
each session. Vyagraha Pranayama helps us to utilize breathe out with the sound AAA for a duration that is
all sections of our lungs in a balanced and controlled twice or thrice that of the inhalation. Repeat the practice
manner thus energizing the whole body with healing two more times for a total of three rounds.
Pranic energy. This is also very good for those
suffering from musculoskeletal disorders of the joints.
It is a simple and yet effective practice to prevent and
manage the numerous gynaecological disorders and is
a boon for pregnant women as it takes the load off the
spine and helps in post delivery period as an important
component of rejuvenation and rehabilitation. When
ready slowly relax back to Vajrasana for quiet
contemplation.
Adhyam Pranayama is upper chest breathing and the practice. Chandra Nadi Pranayama produces
utilizes Adhi Mudra. Clench your fists with your mental and emotional serenity and should be done
thumb in the centre. Keep the Mudra on your thighs for a minimum of 9 rounds at each sitting. Patients
and breathe deeply into your upper chest and clavicular of anxiety, hypertension, diabetes, insomnia and
regions. Now, exhale with sound MMM for a duration other stressful conditions can benefit by practising
that is twice or thrice that of the inhalation. Repeat the this Pranayama 27 times before breakfast, lunch,
practice two more times for a total of three rounds dinner and before going to bed at night
Joining the earlier three parts of this practice in a Relaxing your body and mind:
Complete Yogic breath is the fourth stage, known as
• Spandha – Nishpandakriya: Sit in a comfortable
Mahat Yoga Pranayama. Bring the Adhi Mudra in front
position. After a few rounds of deep rhythmic
of your navel with both knuckles touching. This is now
breathing and relaxation in this position, start
known as Brahma Mudra. Take a deep breath into low,
to tense your entire body part-by-part from your
mid and upper chest regions. Now let the breath out
toes up to the top of your head until every part of
with the sounds of AAA…OOO…MMM for a duration your body is as tense as possible
that is twice or thrice that of the inhalation. Repeat the
Hold this 100% tension state of Spandha for a few
practice two more times for a total of three rounds.
seconds. Let all muscles of your entire body be as
A performance of three to nine rounds of this Pranayama tense as possible. At the peak of the tension, just
done daily helps to relax the Body-Emotion-Mind ‘let go’ and immediately relax your entire body
complex and provides complete healing through the 100%. This is the state of Nishpandha. Enjoy
production of healing vibrations at all levels of our this relaxed state and with conscious awareness
existence. It is an integral part of the Rishiculture continue to watch your breath as it comes in and
Ashtanga Yoga tradition as taught by Yogamaharishi goes out of your nose
Dr Swami Gitananda Giri.
Repeat this practice at least three times and
• Chandra Nadi Pranayama: Sit straight in a then enjoy the complete relaxation that ensures.
comfortable manner. Perform Nasarga Mudra Be aware of how all your muscles relax in this
with your right hand by bending the 2nd and 3rd practice because the relaxation is deepened when
fingers into the palm. Close your right nostril it is contrasted with tension
with your thumb. Begin to inhale slowly through
• Marmanasthanamkriya: The twenty-two
your left nostril for a count of six. Follow this by
sensitive parts of the body are known by the
exhaling through the left nostril again for a count
collective term Marmanasthanam. Concentrating
of six. Keep your right nostril closed throughout
upon these body parts in a particular order,
commanding them to relax, produces a very deep
relaxation. Sit in a relaxed position and begin to
concentrate upon your toes and command them
to relax. Do the same with your feet and lower the “Now”. Do not let your thoughts waver or wander.
legs up to your knees. Let the relaxation spread Be aware of each thought or emotion as it arises. Curb
into your upper legs, hips and then go into your distracting thoughts or emotions by keeping your mind
buttocks and base of your spine. Relax the whole steady upon one thought at a time. Use the sound of
pelvic area. Then relax your lower and upper “Shanti”, the Sanskrit word for “Peace” and repeat
abdomen “Shanti” in your mind’s eye as a Japa or positive
repetition. Continue in this state as long as possible and
Let the relaxation spread into your low, mid and upper
try to let it filter into every aspect of your daily life.
chest and finally relax your shoulders. Now, take your
Yoga is a way of life and is a process of “conscious
concentration down to your fingers, and command
evolution”. Be an example of that in your own life.
them to relax. Move the relaxation into your hands,
spreading up the lower arms into your elbows and In conclusion:
then into your upper arms and shoulders. Begin to
Recent developments showcased through social media
focus on relaxing your throat and neck region and then
highlight a lack of human values in modern health
professionals. Compassion, empathy and a sincere
desire to relieve suffering are found lacking and this
seemingly becomes even rarer as qualifications increase.
Exploitation of trust with kidney rackets, unnecessary
surgeries, lab referral commissions and inflated bills
are commonly bemoaned and even recently medical
move the relaxation impulse to your chin and mouth. students in Chennai threw a poor dog off their rooftop
Slowly move up to your nose, cheeks and then your with glee while others at Vellore mercilessly killed a
eyes. Take the relaxation sideward to your ears and poor monkey.
then go to the back of your head and finally come over
the top of your head. Bring your mind to the middle Introduction of Yoga as a holistic way of life with
of your forehead while mentally repeating the subtle stress on its Asthanga (eight components) in the health
command of “relaxation.” Perform Jyoti Dharana and education curriculum will inculcate a compassionate
Jyoti Dhyana (a concentration and meditation on the sense of selfless service (Karuna and Seva) towards
Divine light) at the BrumadhyaBindu (the mid-point our human brethren. We need to understand that illness
between your eyebrows). Visualize the Divine Jyoti as becomes wellness when we consciously move from
having a brilliance equal to 1000 suns but without any the limited sense of “I” to a broader inclusive “WE”.
of the associated painful glare. Absorb yourself into Such an understanding will motivate young health
this Divine Jyoti professionals to be vehicles of change thus restoring
once again the much extolled nobility of our medical
Developing an inner quietness profession.
Meditative sitting: Take up a comfortable sitting Numerous physical and mental techniques of Yoga such
position with your back, neck and head in a straight as Asana, Pranayama, Dharana and Dhyana enable the
line. Perform Jnana Mudra with the tip of your index attainment of physical, mental and emotional fitness.
fingers joining the tips of your thumbs in a circle. The This facilitates a skilful and efficient management
other three fingers are kept together and straight. Place of omnipresent stressors. Inculcation of a broader
the Jnana Mudra on your thighs with palms facing up. ‘worldview’ leads to the performance of one’s duty in a
Close your eyes and consciously repeat in your mind the spirit of Nishkama Karma (non-attachment to results of
command to “relax”. Establish a regular breath rhythm. actions) thus preventing unhealthy “Me first”, “Make
Breathing in to a count of 6 and breathing out to a count the most money”, “Who cares as long as I am safe”
of 6 is a good rhythm to start with. Keep your entire type of attitudes. Healthier connection with one’s inner
awareness on your breath. Follow the movement of the being creates a cheerful, strong and compassionate
breath when you breathe in and follow its movement countenance with empathy towards the suffering.
when you breathe out. Keep your mind concentrated in
References: 11. Innes KE, Bourguignon C, Taylor AG. Risk indices associated
with the insulin resistance syndrome, cardiovascular disease,
1. Bhavanani AB. Understanding Yoga as a Therapy. Journal of
and possible protection with yoga: a systematic review. J Am
Yoga and Physiotherapy 2016; 1 (1): 555551.
Board Fam Pract 2005;18:491-519.
2. Bhavanani AB. Mental Health and Wellbeing through Yoga.
12. Streeter CC, Gerbarg PL, Saper RB, Ciraulo DA, Brown RP.
Jacobs Journal of Yoga and Natural Medicine 2016; 1(1):
Effects of yoga on the autonomic nervous system, gamma-
004.
aminobutyric-acid, and allostasis in epilepsy, depression,
3. Hayes M, Cockrell D, Smith DR. A systematic review of and post-traumatic stress disorder. Med Hypotheses 2012;
musculoskeletal disorders among dental professionals. Int J 78:571-9.
Dent Hyg. 2009 Aug;7(3):159-65
13. Galantino ML, Galbavy R, Quinn L. Therapeutic effects
4. Newadkar UR. Yoga: A good way for dentists to relieve of yoga for children: a systematic review of the literature.
stress. Educ Health 2015;28:215 PediatrPhysTher. 2008; 20: 66-80
5. Koneru S, Tanikonda R. Role of yoga and physical activity 14. Gitananda Giri Swami. Yoga: Step-by-step. Pondicherry,
in work-related musculoskeletal disorders among dentists. India: Satya Press. 1976
Journal of International Society of Preventive & Community
15. Gitananda Giri Swami (Meenakshi Devi Bhavanani. Ed).
Dentistry. 2015;5(3):199-204.
Frankly speaking. Pondicherry, India: Satya Press,1995
6. Ramamoorthy A, Jeevakarunyam SJ, Janardhanan S, Jeddy
16. Bhavanani AB. Understanding the Yoga Darshan.
N, Vasan SA, Raja A, Ikram P. Survey on utility of yoga as
Pondicherry, India: Dhivyananda Creations, 2011.
an alternative therapy for occupational hazards among dental
practioners. J Nat SciBiol Med. 2015 Jan-Jun;6(1):149-52. 17. Bhavanani AB. Simple yoga practices for health professionals.
Souvenir of the National Seminar and CME on Introducing
7. Bhavanani AB. A Yogic Approach to Stress. Pondicherry,
Yoga in Health Professions Education. SBVU, Puducherry.
India: Dhivyananda Creations, 2008.
19-21 June 2016. Pg 74-86.
8. Bhavanani AB. Yoga Chikitsa: The application of Yoga as a
therapy. Pondicherry, India: Dhivyananda Creations, 2013.
MBBS, ADY, DPC, DSM, PGDFH, PGDY, Research (CYTER), Sri Balaji Vidyapeeth, Pondicherry
FIAY, MD (Alt.Med), C-IAYT.
Deputy Director Centre for Yoga Therapy,
Education and Research (CYTER),
Sri Balaji Vidyapeeth, Pondicherry.
Email: yoga@mgmcri.ac.in
Ananda Balayogi Bhavanani. Yoga for Dental Professional : Scope and Simplified Practices. Journal of Scientific Dentistry,
2017;7(1):1-11
Opinion
On the other hand, the Golgi Tendon Organ (GTO) located in Asanas and neuroplasticity
the Musculo-Tendon Junction (MTJ) relaxes a muscle immediately It is well known that voluntary physical activity and exercise
if there has been a sustained contraction lasting longer than 6 training can influence neuroplasticity in a favorable manner by
seconds. Thus it has been suggested that isometric contractions (the facilitating natural neuro-generative, neuro-adaptive and neuro-
Ann Yoga Phys Ther - Volume 3 Issue 1 - 2018 Citation: Bhavanani AB. Somato-Psychic Aspects of Asana (Yogic Postures). Ann Yoga Phys Ther. 2018; 3(1):
ISSN: 2573-8585 | www.austinpublishinggroup.com 1038.
Bhavanani. © All rights are reserved
Bhavanani AB Austin Publishing Group
protective processes. Dishman and others have suggested that these Conclusion
intrinsic and natural regenerative and rehabilitative processes may be
modulated by neurotropic factors [8]. They suggested that metabolic The somato-psychic effects of the asana also include the release
and neurochemical pathways among skeletal muscle, the spinal cord of endorphins that induce a sense of relaxation, ease and wellbeing
and the brain offer plausible and testable mechanisms that might in the practitioner. These are triggered by stretching of the muscles
explain effects of physical activity and exercise on the CNS. in the asana-s and may be responsible for the positive feelings of self-
empowerment and self-regulation often quoted by practitioners.
Regular exercise and conscious motor skill training occurring
through asana practice may enhance executive functions of cognition Consciousness is the key to control and Hathayoga fosters
and motor learning in the spinal cord. Such improvements would be consciousness. One becomes deeply aware of old reptilian and
especially beneficial to those having cognitive decline associated with animal instincts lurking in the primordial sub-conscious. The
aging, trauma and neurological disorders including dementia and various practices purify and exorcise these old animal / reptilian
stroke [8]. conditionings. Swami Gitananda often explained this by saying, “All
of the evolutionary history of life on this earth planet is contained in
Asanas as simulators of life experiences your brain. You have a reptilian brain and a mammalian brain, in
Asana-s is an excellent system through which one can work common with those lower life forms and all their primordial instincts
towards the restoration of psychosomatic harmony and balance. for survival: sexual drive, dominance, territoriality etc. are also active
Regular, repeated and rhythmic practice of asana-s facilitate the there. Then, you have the cerebral cortex, the human brain, which is
restoration of the millieu interior as they gather attention to a no longer bound by instinct, but can make conscious choices. The
particular muscle/organ/area enabling regeneration by developing a problem facing man today is the lack of communication between this
positive mental state [9,10] However it is often not understood that “old, unconscious brain” and the “new conscious brain”. Hathayoga
the actual efforts being made in asana are soma to-psychic in nature is the superb technology which enables man to bridge that gap [10].”
while the benefits that accrue are of a psychosomatic nature. The
References
body is placed into different postures/poses/poises. This conscious
1. Sharman MJ, Cresswell AG, Riek S. Proprioceptive neuromuscular facilitation
and mindful placement of the body into certain ways helps simulate stretching. Sports Medicine. 2006; 36: 929-939.
the experience of different levels of evolution such as reptilian,
2. Funk DC, Swank AM, Mikla BM, Fagan TA, Farr BK. Impact of prior exercise
amphibian, mammalian, human and even super-human and divine on hamstring flexibility: a comparison of proprioceptive neuromuscular
states of being. facilitation and static stretching. J Strength Cond Res. 2003; 17: 489-492.
This is the reason why the ancient rishi-s taught their disciples 3. Feland JB, Marin HN. Effect of submaximal contraction intensity in contract-
relax proprioceptive neuromuscular facilitation stretching. Br J Sports Med.
to put their bodies into positions resembling lower life forms like
2004; 38: E18.
trees, mountains, insects, birds and animals. The body remembers
4. Hindle KB, Whitcomb TJ, Briggs WO, Hong J. Proprioceptive neuromuscular
those past incarnations consciously when locked back into a form
facilitation (PNF): Its mechanisms and effects on range of motion and
resembling those physical structures. By becoming “conscious of muscular function. J Hum Kinet. 2012; 31: 105-113.
the unconscious” the jiva develops a metacognitive perspective
5. Victoria GD, Carmen E, Alexandru S, Antoanela O, Florin C, Daniel D. The
(vairagya) that can deal effectively with its primitive conditionings. PNF (proprioceptive neuromuscular facilitation) stretching technique – a brief
This detached witnessing puts space between stimulus – response and review. Science, Movement and Health. 2013; 13: 623-628.
one can choose consciously how one will respond to situations rather 6. Salem GJ, Yu SS, Wang MY, Samarawickrame S, Hashish R, Azen SP, et al.
than react with the animal response of “flight or fight”. Physical demand profiles of hatha yoga postures performed by older adults.
Evidence-Based Complementary and Alternative Medicine. 2013; 165763.
Asana-s such as bhujangasana enables us to experience what it
feels like to be a cobra while the makarasana simulates the “feel” of a 7. Wang MY, Yu SSY, Hashish R, Samarawickrame SD, Kazadi L, Greendale
GA, et al. The biomechanical demands of standing yoga poses in seniors:
crocodile. This enables an emotional psychic cleansing of such bestial The Yoga empowers seniors study (YESS). BMC Complementary and
tendencies in a conscious and controlled manner. This can change Alternative Medicine. 2013; 13: 8.
our very perspective of the world in which we live. Interpersonal 8. Dishman RK, Berthoud HR, Booth FW, Cotman CW, Edgerton VR, Fleshner
relationships take on new meaning and we begin to understand what MR, et al. Neurobiology of exercise. Obesity. 2006; 14: 345-356.
it really takes to be ‘human’. Vrikshsana gives us a taste of the tree- 9. Giri GS. Yoga: Step-by-step. Pondicherry, India: Satya Press. 1976.
like experience while vajrasana makes us feel more humane as only
10. Bhavanani AB. Hatha Yoga Practices of Rishiculture Ashtanga (Gitananda)
humans can sit in it. The veera/veerabadrasana series enables courage
Yoga Tradition. Pondicherry, India: Dhivyananda Creations. 2009.
and strength to develop while asanas named after great rishi-s such
as vashistasana, matsyendrasana and bharatwajasana enable us to
develop our higher nature. We can take this even further through the
hanumanasana, trivikramanasana and natarajasana that simulate the
divine experiences.
Ann Yoga Phys Ther - Volume 3 Issue 1 - 2018 Citation: Bhavanani AB. Somato-Psychic Aspects of Asana (Yogic Postures). Ann Yoga Phys Ther. 2018; 3(1):
ISSN: 2573-8585 | www.austinpublishinggroup.com 1038.
Bhavanani. © All rights are reserved
Submit your Manuscript | www.austinpublishinggroup.com Ann Yoga Phys Ther 3(1): id1038 (2018) - Page - 02
THE YOGA OF
RESPONSIBILITY
Yogacharya Dr. ANANDA BALAYOGI BHAVANANI
MBBS, ADY, DPC, DSM, PGDFH, PGDY, MD (AM), FIAY, C-IAYT
Deputy Director CYTER, MGMCRI, SBVU (www.sbvu.ac.in) and
Chairman, ICYER at Ananda Ashram, Pondicherry (www.icyer.com).
We reap only by first sowing and constructive and conscious effort is required
every moment as nothing in life is obtained without effort. We must remember
to lay the foundations well and “leave no stone unturned” if we truly wish to
fulfill our ambitions. Nature goes through phases of seeding, nurturing much
before the fruition occurs. We must never forget ancient wisdom that says,
“As you sow so shall you reap” (Galatians 6:7).
CHATURVIDHA
to grow fully as a human being. Brahmacharya
is the period of life from birth to 27 years of age.
This is the period of one’s life that is devoted PURUSHARTHA:
exclusively towards attaining knowledge. It is the Indian culture accepts the Chaturvidha
period of study at the feet of a realised master Purushartha, that there are the four legitimate
(Guru). The second phase of one’s life is the aims of life, namely Dharma, Artha, Kama and
Grahasta Ashrama or the householder phase. It Moksha. Tiruvalluvar deals with the first three
is said to be from 27 to 54 years of age. This is in his great Tamil scripture Tirukkural under the
the period of responsibility and obligations. It is headings of Aram, Porul and Inbam. Dharma
the productive period of life in family, financial or Aram is the living of a righteous life with
as well as personal pursuits. The world can be fulfillment of all duties in the spirit of Nishkama
said to turn because of the population in this Karma (selfless service) and Karmasu Koushalam
Ashrama as they have the responsibility to take (perfection in action). Artha or Porul is the
care of all the other three groups. The third stage fulfillment of all legitimate material needs in the
of life is the Vanaprasta that runs from 54 to 81 proper manner. We must realise that in many
years of age. This is the retirement time when instances our needs are legitimate, but our wants
one can sit back and relax in a quiet, reflective, may not be correct as they only mirror our greed.
meditative state. Inner unfoldment may be given Man needs a house for shelter, but his greed
paramount place without undue concern for makes him want ten houses. There are examples
worldly matters. Sanyasa Ashram is the fourth of even ‘spiritual leaders’ (?) who have trillions in
stage of life where total renouncement occurs. It banks, hundreds of cars and numerous houses!
is the period of one’s life beyond 81 years of age As the great soul Mahatma Gandhi once said,
The regular practice of Yoga as a ‘Way of Life’ intellect), Vairagya (dispassionate dedication
helps reduce our physical, mental and emotional with detachment or non-attachment to worldly
stresses that are destabilizing us. The Yogic ‘way of pursuits), Shat Sampat (the six noble virtues) and
life’ lays emphasis on right thought, right action, Mumukshatwa (a burning desire of aspiration
right reaction and right attitude. No wonder Pujya for self-realization). The Shat Sampat or six noble
Swamiji, Gitananda Giri Guru Maharaj has defined virtues that are part of the important qualities
Yogic living as the “right-use-ness of body, emotions necessary for a spiritual aspirant are Sama, Dama,
and mind” – a life of righteousness indeed. Uparti, Titiksha, Shraddha and Samadhana. Sama
is mental poise, Dama, sensory control, Uparti,
An integration of multiple factors needs to
selflessness, and Titiksha is endurance. Shraddha
occur both externally and internally. Our higher
is faith and Samadhana is the surrender to the
mind needs to be tapped and the inherent
Divine will. These are real spiritual qualities that
powers released with the flowering of higher
are found lacking in most modern seekers and
consciousness. The three powers of Buddhi
that is why frustration overcomes them and
(discriminatory intellect) are the Iccha Shakti
they stray off the path. These qualities were in
(power of will), Kriya Shakti (power of action) and
abundance in ancient society when men lived
Jnana Shakti (power of wisdom). Many persons
a natural life and unless and until these qualities
have the will but not the power to act. Many have
are cultivated, there is no chance for spiritual
the will as well as the power to act but do not
evolution. Strict Gurus of ancient days would not
know right from the wrong. Only the best of us is
accept disciples who didn’t have these qualities,
endowed with all three and know what is right as
but in today’s world which Guru can afford to
well as have both the will and the power to act in
refuse a disciple on such grounds especially when
the right manner.
they themselves don’t possess them in the first
We need to get our selves ready and that is a place?
great effort in preparation too. When the student
As my dear Guru-father Pujya Swamiji
is ready the Guru will appear, and this means
Gitananda Giri Guru Maharaj so rightly said,
that the sincere sadhaka should get themselves
ready by cultivating the required characteristics.
“Only the responsible will evolve while the
The four-fold essential qualifications necessary others continue to stagnate”!
in a spiritual aspirant are Viveka (discriminating
AUTUMN 2018 MARCH - MAY 19
Book Review
Very rarely does one find someone who truly breathes role. He substantiates this argument by further stating, “In
yoga and science at the same time, and that too with such the last hundred years, the scientific paradigm has changed
beauty, skill, and dignity. Such a unique human being is completely from a deterministic world to a probabilistic
Prof. TM Srinivasan, one of the great yogi scientists of one”.
modern India. Currently, serving as honorary professor of
He gives ample space for his discussions on energy
yoga and physical sciences at S‑VYASA, he has seamlessly medicine and stresses the need for entraining the biological
brought together in his life vast experience in yoga as well systems for health, wellbeing, and holistic wellness.
as modern science in the field of biomedical engineering, I enjoyed his new look at many traditional concepts, and
having served with distinction at both the IIT, Madras and this is well brought out in his discussion on the importance
the Fetzer Institute in Michigan, USA. of using the new term “homeodynamics” rather than the
This book is a compilation of 45 papers published by him traditional homeostatic concepts as the sense of dynamics
in Yoga Sudha, the monthly magazine from S‑VYASA in most vital in living systems. Similarly, his introduction of
recent years and are arranged as 45 chapters divided into the novel perspective of asana being a noninstrumental
three parts, namely, model, methods, and perspectives in feedback system is very well taken. Similarly, his
part I, II, and III, respectively. statement that the autonomic functions in the body can
be changed through proper thinking reiterates Maharishi
In part I, he brings forth some interesting models that can Patanjali’s teachings of pratipaksha bhavanam and chatur
enhance our understanding of yoga as the original science bhavanam (maitri‑karuna‑mudita‑upekshanam). I am also
of holism as it deals with a multidimensional model of very glad that he called a spade a spade when he states,
the human being encompassing the karana, sukshma, and “what normally passes as meditation in English language
stoola aspects of consciousness, mind, and the body. Many is really concentration or focussed awareness.” Someone
concepts from quantum physics are explored as he leads us has to bell the cat, and he does so in a very distinguished
through the journey of understanding that what matters, is manner.
more than just the mind. He repeatedly emphasizes the true
nature of yoga as a holistic science that deals with direct He goes on to give numerous models that would be
perception (pratayaksha), logical inference (anumaana), useful for young yogi scientists in the future including the
and intuitive learning through reliable testimony (aagama). lateralization of brain functions in swara yoga; the role
He compares and contrasts yoga and modern science and of muscle stretch in rehabilitation; cerebral hemodynamic
even goes to the extent of aptly termed modern medicine changes in pranayama, as well as theoretical postulates
as “trauma medicine” while extolling yoga as “Lifestyle of quantum mechanics and consciousness. In this, he
Medicine.” He stresses the need to redevelop our inherent reveals his role as a visionary mentor who is laying the
and intrinsic connection with nature, especially if we are groundwork for the young scientists of the future to follow
to evolve as a race. Intriguingly, he refers to both the with zeal. He motivates us further by stating, “Sciences
so‑called exact sciences and spiritual sciences as both being separate, quantum mechanics interconnects, while true
experiential and stresses the need for internal consistency spirituality integrates.”
for anything to be valid. In Chapter 3, he actually goes to As a medical doctor and yoga therapist, I have often been
the extent of categorizing yoga as being “objective” and surprised at the seeming lack of common sense in our
contrary to common belief labels modern science as being clinical practice. Even when magnetic resonance imaging
“subjective.” This is surely something that may rankle scans of patients report that their intervertebral discs are
many diehard scientists but will immensely gladden the dehydrated, no doctor tells them to drink more water!
hearts of anyone who has experienced the deepest levels No one ever tells them to learn to breathe efficiently! Yet
of yoga where vairagya and metacognition play a great these two, good hydration and efficient respiration, are the
foundations of optimal health. I am heartened to hear him a backflow that in turn could improve cardiac blood
state the same and also connect it with the copious supply supply. He mentions the use of kapalabhati in this regard
of elections that can prevent free radical damage. He also and suggests further studies to elucidate both mechanisms
goes on to recommend barefoot walking, and this will help and potential benefits. Similarly, in Chapter 35, he gives
in so many ways as we have for most part divorced our well thought‑out suggestions on using forced unilateral
inherent connection to our Mother Earth. nostril breathing to induce a functional vagotomy
and reduce intraocular pressure, thus minimizing the
He ends Part I in a beautiful poetic flow describing the
occurrence of glaucoma, one of the preventable causes of
components of the mind: “Chitta are the waves of the ocean
blindness.
that are seen on the surface, ever present and ever restless.
Manas is like the depth of the ocean wherein there is no I personally enjoyed his description of “self‑adjustments”
movement, even physical light penetrates only partially. through yoga where he suggests that sensory input such
Buddhi is like the total silence at the depth unaffected by as pressure at different levels of the spinal cord may
even a storm at the surface”. elicit spinal waves that would be useful in health and
disease. He goes on to postulate that this can be done as a
The second part of the book deals with various methods
“self‑therapy” through yogic breathing, abdominal pumping
and includes novel approach toward somatic dysfunction,
as well as through neck flexion and extension done in
use of vagal nerve stimulation through pranayama, the
various forward and backward bending asanas. Such
role of mirror neurons and ample discussion on the
practices could thus facilitate healing and recovery in those
electromagnetic fields highlighting the positive and negative
who have suffered spinal injuries and this would be a great
implications of these “subtle rays” that are part and parcel
asset in rehabilitation.
of our modern life. Concepts of epigenetics find a pride of
place as this is now a current hot topic and he details the The third part of the book deals with perspectives and rare
role of yoga in manipulating the mind‑body complex to gems such as “science separates, spirituality unites” are
recast genetic information right down to the cellular level. found here. He elucidates concepts of quantum physics in
He quotes, “The foods we eat and the lifestyle behaviours a lucid manner, and we realize that “interconnectedness”
we choose are literally instructing our genomes.” He goes is a major concept that helps bridge the scientific and
on to a later state, “Practising yoga regularly strengthens spiritual worlds through holistic medicine and holism. He
through neuroplasticity, one’s positive attitudes to society, dwells deeply on how yogis try to “go against” nature in
and environment.” It is heartening to hear him state that in their search for liberation (pratiprasava heyah/gunavritti
all the yoga programs at S‑VYASA, lifestyle changes are virodachcha) and at the same time have deep respect and
introduced as a vital method to control and overcome many gratitude for nature as their Mother. The journey from
psychosomatic problems. He postulates that yoga practices the “undifferentiated to the differentiated” in the context
designed to cater to the five‑layer model of humans should of Yoga and Sankya is elaborated, and he provides a new
be practiced along with fasting and behavioral changes interpretation of the tanmatras as being of the nature of
to positively influence genetic, epigenetic, and pregenetic energies such as magnetic (gandha), electrical (rasana),
problems. electromagnetic (roopa), kinetic (sparsha), and
gravitational (shabda) rather than merely smell, taste,
He does not limit his methodology to the higher “spiritual”
sight, touch, and sound. In the Chapter on “Psychology and
aspects alone and dwells deeply into concepts of muscle
Vedanta,” he makes a statement that may be controversial
activity in yoga asanas, body mechanics, and even the
to many when he says, “There is no answer to the
important aspects of fascial yoga dealing with the stretching
problems faced by a person if one follows the model of
of the superficial, deep, and internal fascia layers through
modern psychology.” It will be interesting to see how
yoga comparing and contrasting it with similar mechanisms
modern psychologists take to this statement. He does, later
in Qigong. His section on spinal mechanisms and role
on, admit that a one‑to‑one comparison of concepts from
of the paraspinal muscles in protecting the core makes
across cultures is always fraught with difficulties (p. 268).
interesting reading and gives indications for future work
He makes a very valid point when toward the end of
in this field. Information transfer between cells and the
Chapter 42 he says, “Unlike in the West, in the Eastern
role of yoga in enhancing such a seamless processing of
outlook, there is a complete lack of conflict between
information “within” and “without” the system are brought
religion and science.” He quotes Jung as attributing this
out in an understandable manner.
to the fact that “Eastern religions are not based on faith
A very practical application of yoga is indicated in the but have a character of a kind of cognitive religion or
Chapter on cardiac assist through yoga practices wherein religious cognition.” To this extent, he provides an in‑depth
he details the possible applications of yoga techniques elaboration of the concept of Lord Nataraja, the dancing
in enhancing cardiac perfusion. He recommends Shiva in Chapter 43, “Yoga of Divine Dance” where he
pawanmuktasana and all inverted postures and suggests defines the Lord as the dancer who is the activator of the
that any asana that compresses the abdomen could achieve dancing particles!