ijrar.orgijrar.org/papers/IJRAR_222994.docx · Web viewHalasana- Halasana is so named because the posture assumed in doing this asana resembles a plough, for which hala is the Sanskrit

Effect of yogic practices on selected physical and physiological variables of college students

ABSTRACT

Health and physical fitness and emotional stability are the two objectives, which bring yoga and physical education on a common platform for the benefits of human individuals. Yoga means to join. Yoga units us with our target regardless of its being physical or spiritual. The process to proceed towards our goal in yoga. It gradually leads us beyond the limits of limited and individual life. The purpose of this study was to investigate the effect of yogic practices on selected physical and physiological variables of college students. These subjects were 60 female college going students ranging from 18- 22. Depending upon the level of physical fitness and randomly were divided in two groups i.e. experimental and control group. Experimental group participated in a training programme of a selected asanas and pranayama for a period 10 weeks and control group was not expose to any kind of training programme. The training was given every day in the morning. Selected physical and physiological variables were recorded prior and after completion of 10 weeks. The data on physical and physiological variables were recorded with the standard procedure such as: body weight by weighing machine. Chest, waist and hip girth by non-stretchable steel tape and flexible measuring tape heart rate and resting respiratory rate by stopwatch. Paired ‘t’ test statistical technique was employed to analysis the raw data at 0.05 level of significance. From the finding it was observed that ‘t’ ratio was not found to be significant in the case of control group and found significant in case of experimental group at 0.05 levels.

Health and physical fitness and emotional stability are the two objectives, which bring yoga and physical education on a common platform for the benefits of human individuals. Yoga means to join. Yoga units us with our target regardless of its being physical or spiritual. The process to proceed towards our goal in yoga. It gradually leads us beyond the limits of limited and individual life. Yoga therapy implies the mode of training disorder with yogic means and contributing to ideal health the nature of all yogic practices is Lyengar, light of yoga, pp.44-45. ‘Ernest wood, yoga (New york: 15 east fourth street, 1954), p.80.since, physical education aims at the development of all phases of life and yogic practices are believed to have tremendous

physiological and therapeutic values, I m desired to explore in the area of effects of asana and pranayama on the some of the physical and physiological variables. The study was delimited to the 60 female students of college level. The age of the students were 18-22 years. Selected yogic practices were considered as asana and pranayama.

a) Asanas

1. TRIKONASANA2. ARDHA-CHAKRASANA3. ARDHA-MATSYENDRASANA4. PASCHIMOTTANASANA5. NAUKASANA6. HALASANA7. SHALABHASANA8. BHUJANGASANA

b) Pranayama

1.anuloma-viloma

Only those students were considered who were not under going any other kind of therapeutic treatment. Selection of subjects done by the random method. The study was restricted to the following variables-

a) Physical variable:

1. Body weight2. Chest girth 3. Waist girth 4. Hip girth

b) Physiological variables

1.resting heart rate2.resting respiratory rate

Certain factors like habits, life style routine works, diet etc. Might effect the result of this investigation and not considered in the study. The selection of the variables was based on feasibility.

Criterion measure- the criterion measure chosen for testing the hypothesis were ‘t’ test.

Physical variables body weight

Body weight recorded with the help of weighing machine (either lever balance or portable weighing scale).

Chest. Waist & hip girth

The chest, waist & hip girth recorded With the help of flexible measuring or non-stretchable steel tape.

Physiological variables

Resting heart rate recorded as the number of heart beats per minute during the state of rest.

Resting respiratory rate

Respiration is the act of function of breathing by using the diaphragm and abdominal muscles.

Orientation

Prior to the administration of the test. The training and testing procedure were explained in detail to the subject to ensure understanding and effective co-operation so as to obtain reliable data from the test.

Selected variable

The selected yogic asana and pranayama are mentioned below;_

1. Ardha - chakrasana Standing asana

2. Trikonasamna

3. Ardha-matsyendrasana Sitting asana

4. pachimottanasana

5. halasana Supine lying asana

6. naukasana

7. bhujangasana Prone lying asana

8. shalabhasana

1. Anulom-viloma

2. PranayamaThe subjects were divided into two groups that is experimental group and control group. The experimental group was practicing the selected yogaSana and pranayama (anulom-vilom) daily for duration of 10 weeks. Pre test and post test were conducted prior and after the completion of the experiment period .the measurement of all the selected variables that is physical and physiological were recorded in proper units.

Methods MB M applied for the teaching and practice of asanas and pranayama’s

The asana and pranayama were taught and the practices sessions were conducted and supervised by the researcher herself. For teaching purposes each asana and pranayama were explained and demonstrated before the student and they perform the same. Necessary corrections were made and the rest of the instructions are given in between succeeding asana and pranayama. Asana are done before pranayama for good result.

PROGRAMMIMG FOR PRANAYAM ARE AS FOLLOWS

ANULOM VILOMA PRANAYAM was performed without the retention of breath and maintaining the ratio at 1; 2. Subjects (experimental group) were performed breathing exercise daily except Sunday in a week and time was 15 to 20 minute daily. Gradually, a subject should increase the time of ratio. Programming for asana is as follows; for 1-20 days.

S.NO. NAME OF ASANAS DURATION (SEC)

REPETITION

1. Trikonasana 5 4

2. Ardha-chakrasabna 1-5 2

3. Ardha-matsyendrasabna 5 3

4. Paschimottanasana 1-2 1

5. Halasana 5 2

6. Naukasana 1-5 2

7. Bhujangasana 1-5 3

8. Shalabhasana 4-8-H 3

FOR 21-48 DAYS

S.NO. NAME OF ASANAS DURATION (SEC)

REPETITIONS

1 Trikonasana 10 5

2 Ardhachakrasana6-10 3

3 Ardha-matsyendrasana6-12 5

4 Pachimottasana3-5 2

5Halasana 8-10 2

6Naukasana 6-10 3

7Bhujangasana 6-10 4

8shalbhasana 6-10 3

For 49-70 days

S.NO. Name of asanas Duration (sec)

Repetition

1Trikonasana 15 5

2 Ardha-chakrasana6-15 3

3 Ardha-matsyendrasana13-15 5

4Paschimottanasana 6-8 3

5Halasana 11-15 3

6 Naukasana6-15 4

7 Bhujanagasana11-15 4

8 Shalbhasana11-15 3

Test administration

Physical variables

Body weight-

Equipment- weighing machine

Procedure- subjects were asked to take off her shoes and clothes except brief undergarments like swimming costume. The subjects were standing erect on the platform of the balance with equal weight on both feet. The weight of the garment was deducted from the measured body weight. The body weight measured in kg.

Chest girth-

Equipment- Flexible measuring tape.

Procedure- the subject was asked to take off all the clothes from her upper body. A steel tape was wrapped round his chest in such a way that it touches the body all around lightly. The tape should lie over the nipple in front and should pass just below the inferior borders of the scapular at the back.to note the normal chest circumference, the subject was asked to breathe normally and the measurement was taken at the end of normal expiration. Then the subject was instructed to inhale as deep as possible and a maximum value was achieved from the expanded chest at the end of the best effort insipiration.in order to measure the maximal cheast circumference, the subject was motivated to exhale air much possible with her best effort and the tape is for its correct position. The measurement will be recorded in cm.

Waist girth (abdominal girth)-

Equipment- flexible measuring tape

Procedure- The subject was asked to stand erect. A flexible tape was taken around a point of minimum circumference half way between

the umbilicus and xiphoid process of the sternum between the bottom of the rib cage and iliac crest.

Hip girth-

Equipment- Flexible measuring tape

Procedure- The subject was asked to stand erect. A flexible tape was taken around the hips at a level from the maximal protrusion of the buttocks to the symphysis pubic. Measurement recorded in cm.

Physiological variable

Resting heart rate-

Equipment- stopwatch

Procedure- The resting heart rate was taken early in the morning. The subject was asked to lie down with the arm that is going to be used, supported and in the extended position. The scholar took the heart rate by gently pressing the tip of the first three fingers over the radial artery and counted the total number of heartbeats in one minute by using a stopwatch.

Resting respiratory rate-

Equipment- stopwatch

Procedure- The subject was asked to relax on bed about 30 minute refraining from any tension or activity. The tester recorded her rate of respiration in unit counts per minute by carefully watching the movement of the subject’s abdomen (while the subject lay on the bed in supine lying position.

Description of asanas

Trikonasana- The body looks like a triangle so this asana is called trikonasana triangle posture.

Technique- stand erect with leg together, hands by the side of the thighs. Make two or two and half feet distances between two legs and raise both the hands towards each side so to make a parallel line with shoulder. Slowly bending towards right side (lateral) touches the toe of the left leg with the forefinger and middle finger of the right hand and raises the left hand and raises the left hand towards sky. Gaze also should be up towards left hand.

Now start bending slowly lateral towards left side and touch the toe of right leg with left hand. Keep right hand pointing towards sky. Gaze should be forwards raise hands.

Ardha-chakrasana-

Ardha –chakraSana is so named because the posture is assumed like a half circle.

Technique- in the asana stand in attention position and like one hand above the head then bend towards opposite side of the above straight hand. This process repeated continually towards other side.

Ardha-matysendrasavna-

This pose is called ardhamatyendrasana because it does not require the entire technique of the full matyendra pose.

Technique- places the right heel near the anus (buttock). Do not move the heel from this position. Bend the left knee and pit the left ankle on the outer side of the right knee. Let the right armpit rest on the outer side of the left thigh. Now push the knee backward so that it touches the back part of the armpit. then hold the toe of the left foot with the right hand. Twist the spine slowly exerting force on the joint of the left shoulder. Let the spine twisted to the left side as possible. Turn the head to the left side as far as it can go. Bring it to the line of the left shoulder. Take the left hand backward and try to hold the right thigh with it. Repeat the same in reserve by twisting the spine of the right side.

Pashchomottanasana- The posture is called paschimootana because it stretches the posterior muscle of almost the whole body. In Sanskrit pashmina means the posterior and tan means to stretch and thus paschimottan means stretching the posterior.

Technique- sit on the floor with the legs stretched straight in front. Bend the trunk forward and hold the feet with the thumbs and the and the middle fingers. Exhale and bend the trunk lower so that the head rests on the knee. Draw the abdomen in while bending the lower. This will make the bending of the trunk easy.

Halasana- Halasana is so named because the posture assumed in doing this asana resembles a plough, for which hala is the Sanskrit word.

Technique- lie flat on the back with the arms stretched by the side of the body, palms flat on the ground. Place the leg together and keep them straight inhale and raise the legs slowly. Inhaling and the raising of the legs up should be simultaneous. Do not bend the knees. Do not raise the arms, when you are in sarvanganasa posture, exhale and at the same time begin lowering the legs over the head till the toes touch the ground, keep the knees together and straight. Breath normally till the asana is completed. Do not breath through the mouth. Keep eyes close or open. Let the chin touch the throat. Hold this position for eight to ten seconds, then slowly raise the leg and without giving them a jerk bring them to the ground.

Bhujangasana-

The pose is called bhujangasana because the full display of it gives one the appearance of a hooded snake under irritation with its neck dilated like a hood.

Technique- lie on the floor with the face downward. Relax all the muscles of the body. Place the palms on the ground underneath the shoulder. Slowly raise the trunk like the hood of a serpent. Bend the spine backwards. Stretch the backwards so that the toes touch the ground. This will stretch well the muscles of the back and the shoulders. There will be strain on the abdomen. Hold the breath and maintain this position for six to ten seconds. When you first lie on the ground keep the chin touching the chest. Hold the breath till the head remains in the raised position. Then exhale slowly.

Naukasana-

Technique-

In this pose body resembles a boat that’s why it is called a naukasan.

1. Lie fit on the back.

2. Raise the upper body and the legs only a little from the floor.

3. Balance on the end of the spine.

4. Arms will be parallel to the legs and tips of the fingers. Pointing toward the toes.

5. Hold until vibration is strongly felt in the abdomen and back and there is sensation of heat.

Shalabhasana-

It is an appearance of a locust with its tale standing at an angle with the ground.salbha means locust in Sanskrit.

Technique- The students assumed prone on his set with the forehead touching the ground. They place their hand under thigh. Stiffen the body and raise the legs together as high as possible. Stretch the soles of the feet. Pill the legs, the thigh and the lower part of the abdomen up. Bring the legs slowly and then exhale smoothly.

Description of pranayama

Anuviloma- viloma

It is nadishodhan pranayama. In other words it helps to purify the left and right nostrils.

Technique-

Subjects sit in padmasana.

They fold their index and middle finger of right hand towards the palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.

Now they closing the right nostril with the thumb inhale through the left nostril.

They closing the left nostril with the ring finger and the little finger, exhale solely through right nostril recovering the thumb.

After exhalation inhale (proloned ) through the same nostril (right).

Now they closing the right nostril with thumb exhale through left nostril( this complete one round of easy anuloma viloma).

Note: the time should be double than the time taken for inhaling i.e.the ratio should be 1:2.

Statistical technique for analyzing of data

In order to test the hypothesis the means of selected physical & physiological variables were compared by using the t ratio.

The level of significance was 0.05.

The results were presented in tabular & graphical form.

TABLE-1

SIGNIFICANCE OF DIFFERENCE BETWEEN PRETEST & POST TEST MEANS OF CONTROL GROUP & EXPERIMENTAL GROUP

IN BODY WEIGHT

GROUP MEAN DM T RATIO

PRE POST

CONTROL 49.0 49.13 0.13 1.44

EXPERIMENTAL 48.3 47.57 0.74 3.16

*Significant at .05 level.

df= 29

Tabulated’ ‘t’ 0.5 = 2.04

Control group calculated ‘t’ = 3.16

Experimental group calculated ‘t’ = 3.16

It is evident from table no. 1 the tabulated ‘t’ value is greater than the calculated T value it shows insignificant effect on total body weight of control group.

The tabulated T value is lesser than the calculated t value it shows significant effect of yogasanas & pranayama practice for 10 weeks on the total body weight of experimental

TABLE-2


IN CHEST GIRTH


PRE POST

CONTROL 76.92 77.16 0.24 2.01

EXPERIMENTAL 77.1 76.4 0.7 3.33


df=29




It is evident from table no. 2 the tabulated ‘t’ value is greater than the calculated T value it shows insignificant effect on chest girth of

control group. The tabulated T value is lesser than the calculated t value it shows.

CVtc-significant effect of yogasana & pranayama practice for 10 weeks on chest girth (normal) of experimental group.

TABLE-3


IN CHEST GIRTH (MINIMUM)


PRE POST

CONTROL 75.85 76.08 0.23 0.33

EXPERIMENTAL 75.78 75.18 0.6 2.43


df=29




It is evident from table no. 3 the tabulated ‘t’ value is greater than the calculated T value it shows insignificant effect on- chest+ girth (minimum) of control group.

The tabulated T value is lesser than the calculated t value it shows.

CVtc-significant effect of yogasana & pranayama practice for 10 weeks on chest + girth of experimental group.

TABLE-4


IN CHEST GIRTH (MAXIMUM)


PRE POST

CONTROL 78.27 78.40 0.13 1.18

EXPERIMENTAL 78.55 77.95 0.6 2.42


df=29




It is evident from table no. 4 the tabulated ‘t’ value is greater than the calculated T value it shows insignificant effect on- Chest girth max control group.

The tabulated T value is lesser than the calculated ‘t’ value it shows.

Shows significant effect of yogasana & pranayama practice for 10 weeks on chest + girth (maximum) of experimental group.

TABLE-5


IN WAIST GIRTH


PRE POST

CONTROL 68.16 68.33 0.17 1.71

EXPERIMENTAL 71.68 70.78 0.9 3.91


df=29




It is evident from table no. 5 the tabulated ‘t’ value is greater than the calculated T value it shows insignificant effect on waist + girth of control group.


Shows significant effect of yogasana & pranayama practice for 10 weeks on waist + girth of experimental group.

TABLE-6


IN HIP GIRTH


PRE POST

CONTROL 85.3 85.4 0.1 1.37

EXPERIMENTAL 88.03 86.73 1.3 3.93


df=29




It is evident from table no. 6 the tabulated ‘t’ value is greater than the calculated T value it shows insignificant effect on hip girth of control group.


Shows significant effect of yogasana & pranayama practice for 10 weeks on hip girth of experimental group.

TABLE-7


IN RESTING HEART RATE


PRE POST

CONTROL 73.66 73.93 0.27 0.56

EXPERIMENTAL 74.63 71.96 2.67 3.72


df=29




It is evident from table no. 7 the tabulated ‘t’ value is greater than the calculated T value it shows insignificant effect on resting heart rate of control group.


Shows significant effect of yogasana & pranayama practice for 10 weeks on resting heart rate of experimental group.

TABLE-8


IN RESTING RESPIRATORY


PRE POST

CONTROL 20.63 20.86 0.23 1.53

EXPERIMENTAL 20.56 19.83 0.73 2.14


df=29




It is evident from table no. 7 the tabulated ‘t’ value is greater than the calculated T value it shows insignificant effect on resting respiratory rate of control group.


Shows significant effect of yogasana & pranayama practice for 10 weeks on resting respiratory rate of experimental group.

The finding revealed significant differences between the pre and post test of experimental group. However in case of control group insignificant differences were found. Hence it was evident that yogasana and pranayama were suitable age group of subjects in the reduction of selected girths and physiological variables. From the finding it was observed that selected yogasana and pranayama had significant effect on selected physical and physiological variables.

CONCLUSION

Present study reveals that:

1. Heart rate & resting respiratory rate have shown the significant results of 10 weeks training programme of selected asanas and pranayama of experimental group.

2. Selected measurement such as: body weight, chest, waist and hip girth have shown the significant results of 10 weeks training programme of selected asana and pranayama of experimental group.

BIBLIOGRAPHY

Bernard, theose, HEALTH YOGA, London: Rider and Company, 1960.

Bhole, M.v. and Gharote, MX. Effect of yoga training on vital capacity and breath holding time”. Yoga Mimamasa XIV: 3 & 4 (1971-72): 19-26.

Kuvalyanandas, swami.” Asana” Bombay: Popular prakashan, 1971, 1983.

Kumar T.P. Sree, Simple yoga (Madras; Yoga Brotherhood 1966).

S. Nanwani, “ Yoga For Mind & Body Harmony” Nanwani (September 1998): 6.

M.M. Gore, Anatomy And Physiology Of Yogic Practices (pune; kanchan Prakashan, Lonavala, 1984), pp. 1-2.

Dr. Bhole and Karambelkar “Scientific Studies On Yoga Review” Yoga Mimamsa XIV: 4 (1971): V.

M.V. bhole and P.V. Karambelkar ‘ Effect Of Yoga Training On Vital Capacity And Breath Holding ‘ Yoga Mimamsa XIV (1971-72); P. 19-26.

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ijrar.orgijrar.org/papers/IJRAR_222994.docx · Web viewHalasana- Halasana is so named because the posture assumed in doing this asana resembles a plough, for which hala is the Sanskrit