Relation of Yoga with Physiology and Psychology Unit 5 … · 2016-06-24 · 4.4.1 The Effects of Asanas ... Unit 5 Relation of Yoga with Physiology and Psychology ... Relation of

49Yoga Education

Relation of Yoga with Physiology and Psychology Unit 5

UNIT 4: RELATION OF YOGA WITH

PHYSIOLOGY AND PSYCHOLOGY

UNIT STRUCTURE

4.1 Learning Obectives

4.2 Introduction

4.3 Physiological Systems:

4.3.1 The Skeletal System

4.3.2 The Muscular System

4.3.3 The Digestive System

4.3.4 The Excretory System

4.3.5 The Respiratory System

4.3.6 The Circulatory System

4.3.7 The Endocrine Gland System

4.3.8 The Nervous System

4.3.9 The Lymphatic System

4.3.10 The Reproductive system

4.4 The Effects of Yogic Practices on Physiological System

4.4.1 The Effects of Asanas

4.4.2 The Effects of Pranayama

4.4.3 The Effects of Meditation

4.4.4 The Effects of Sat-karmas

4.5 Role of Yoga in Psychological Preparation of Children : Mental

Well Being, Anxiety and Depression Control

4.6 Let us Sum up

4.7 Further Reading

4.8 Answer to Check Your Progress

4.9 Model Questions

4.1 LEARNING OBJECTIVES

After going through this unit, you will be able to

� describe the physiological system of human body

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Relation of Yoga with Physiology and PsychologyUnit 5

� explain the effects of yogic practices on physiological system

� discuss the role of yoga in psychological preparation of children

� describe the role of yoga in maintaining mental well being and

controlling anxiety and depression

4.2 INTRODUCTION

In the previous unit we have learnt the concept of yama, niyama and

asanas. We have also highlighted the parts and varieties of pranayama and

it’s effects. We got information with regard to pratyahara and also learnt

about dharana, dhyana and samadhi, types of samadhi and effects of

dharana-dhyana-samadhi.

In this unit, you will learn about physiological system. Here, we shall

highlight on various systems of the human body. We shall also touch upon

the important issues related to the effects of yogic practices on physiological

system.

4.3 PHYSIOLOGICAL SYSTEMS

The body and mind are the two vehicles in the journey of our life and

we can arrive at our goal safely and successfully only when these two

vehicles are in good order. The body and mind are inter- dependent on each

other as one’s well-being depends on the other’s well-being. So, it is

necessary to take care of both- the body and the mind simultaneously. To

keep them healthy, one must know their structure and functioning as well.

Yoga has great role to play in developing physical and mental health. The

human body is a very complex structure, that constitutes a number of complex

system, viz., the Skeletal system, the Muscular system, the Digestive

system, the Excretory system, the Respiratory system, the Circulatory

system, the Endocrine Gland system, the Nervous system, Lymphatic

system and the Reproductive system.

4.3.1 The Skeletal System

The Skeletal System is the bony structure, consisting of 206

numbers of bones of different shapes and sizes, which is kept erect

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and movable by different joints, tendons and ligaments. The skeleton

is divided into three parts-

The Skull consisting of cranium and facial skeleton;

The Trunk consisting of the vertebral column, ribs, sternum

pelvis bone

The Appendages or Extremities consisting of the upper limbs

and lower limbs.

Functions:

1. The skeleton provides a framework for the body with shape

and size;

2. Working with the skeletal muscles, tendons, ligaments and

joints it helps movement of the body;

3. The Skull protects the brain, the vertebral column protects the

spinal cord, the thoracic cage protects the lungs and heart

and the Pelvic girdle protects the sex organs;

4. The bone-marrows produce blood cells, store minerals like

calcium and phosphorus and control acid-alkali balance. The

yellow bone-marrows of long bones store fat and serve as

energy reservoir.

4.3.2 The Muscular System

The Muscular System consists of some 650 muscles, out

of which some are smooth and some striated in accordance with

their shape, some are voluntary and some involuntary, in accordance

with their nature. In accordance with their position, the muscles are

divided into three types – Skeletal, Visceral and Cardiac muscles.

The muscles, because of the contractible character, provide

force for movements of the body parts and blood circulation, give

stability and posture to the body, producing heat to keep the body

warm, and helping in digestion.

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4.3.3 The Digestive System

The Digestive System consists of the mouth, alimentary

canal, stomach, small intestine and the large intestine or the colon.

The teeth present in our mouth helps to masticate (i.e. chew

and break) the food particles. The three salivary glands, present in

the mouth, secreates an enzyme called ptyalin (or salivary amylase)

which breaks sugar and cooked starch thereby helping in swelling

the masticated food. The stomach which secretes hydrochloric acid

and pepsin helps to kill the harmful particles present in the food.

Thereafter, the food is digested in the small intestine with the help of

bile which is supplied by the liver and enzymes such as lipase and

amylase supplied by the pancreas. Finally, all the digested nutrients

are absorbed through the intestinal walls and the remaining waste

materials are expelled out from the body through the colon.

4.3.4 The Excretory System or the Urinary System

The Excretory system or the urinary system consists of two

kidneys, two ureters, one urinary bladder and one urethra.

The waste materials like urea, uric acid, creatinine etc. are

produced due to metabolic activities in the cells, and are carried by

the blood stream to the kidneys. The kidneys distil the polluted blood,

sending out the waste materials with the excess water in the form

of urine through urethra.

The functions of the kidneys are: i) regulation of water balance,

ii) regulation of salt concentration in the blood, iii) regulation of acid

base balance of the blood iv) excretion of waste products including

excess of salt. The two kidneys keep the blood purified.

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CHECK YOUR PROGRESS

Q 1: Fill in the gaps:

i) The Muscular System consists of some

.................... muscles.

ii) The muscles is of the ..................... character.

iii) The three salivary glands secretes an enzyme called

.................... breaks sugar and cooked starch thereby helping

in swallowing the food.

iv) The waste materials are produced due to metabolic activities

in the cells, and are carried by the blood stream to the ...............

v) The two .................... keep the blood purified.

4.3.5 The Respiratory System

The Respiratory System consists of the nasal cavity, pharynx,

larynx, trachea, bronchi, bronchioles, alveolar ducts, alveoli, alveolar

sacs, pulmonary alveoli and the two lungs.

The respiratory canal starting with the two nasal passages

transport the air between the external environment and the lungs. In

the lungs, there is an exchange of oxygen and carbon dioxide. Out

of the oxygen contained in the incoming air, 4.94% is carried by the

arteries from the lungs to the cells in the form of fuel to run the

machineries working inside them, for production of energy. The veins

carry carbon dioxide, the waste product after metabolism, from the

cells to the lungs wherefrom the respiratory canal breaths out the

carbon dioxide to the external atmosphere.

4.3.6 The Circulatory System

The Circulatory System transports the nutrients (such as

amino acids, electrolytes etc), oxygen, carbon dioxide, hormones

and blood cells, to and from the cells in the body to provide

nourishment, to help in fighting disease, stabilise both temperature

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and PH (alkali-acid base), maintain homeostasis and to keep the

internal body clean.

The essential components of the circulatory system are -

1. The Heart is a muscular organ which pumps blood to the whole

body,

2. The Blood vessels, which are further divided into –

i) Arteries- The Arteries carry oxygenated blood from the

heart to the cells (Aorta, Arteries, Arterioles and

Capillaries)

ii) Veins- which carry waste material i.e., Co2 from the cells

to the heart (Vena Cava- superior and inferior, Veins and

Capillaries)

3) Blood

4) Blood Cells protects the interior of the body from the attack of

alien like germs, bacteria, virus or fungi by fighting with them,

eating them up and by creating anti-body to create immunity

and shield the human body from any disease.

4.3.7 The Endocrine System

The Endocrine System consists of a number of glands that

releases substances, called hormones. The system regulates the

metabolic functions of the body. Hormones, secreted by different

glands control growth, development, behaviour, reproduction and

functions of our body. The endocrine glands are:

1. The Pineal Gland- located at the middle of brain

2. The Pituitary - located at the base of the brain.

3. The Thyroid- located below the larynx at the neck

4. The Parathyroid- at the back of thyroid,

5. The Thymus- at the chest

6. The Adrenal – at the top of the kidneys

7. The Sex gland (Testes and ovaries)- at the pelvic cavity

8. The Pancreas – behind the stomach

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4.3.8 The Nervous System

The Nervous System consists of the Brain, the Spinal Cord

and the Nerves, is the master system which controls the functioning

of all other body systems. The system regularly receives information

from the outer and the inner environments and from various parts of

the body, records and analyses them and sends out messages and

orders to the parts of the body to perform certain functions.

The Nervous System may broadly be divided into three

systems (i) The Central Nervous System (CNS), (ii) the Peripheral

Nervous System (PNS) and (iii) the Autonomic Nervous System

(ANS) .

The Central Nervous System, also called Cerebro-Spinal

system constitutes the i) Brain ii) the Medulla Oblongata (brain stem)

and iii) the Spinal Cord. The brain is the most important organ of the

nervous system as a whole, where all the controlling centres are

located.

The Peripheral Nervous System consists of 43 pairs of

nerves – 12 pairs of cranial nerves connected with the Brain and 31

pairs of spinal nerves connected with the spinal cord. The peripheral

nerves are of two categories, one is sensory or afferent nerves,

which carry information from the body parts to the brain and the

other is motor or efferent nerves, which carry orders or messages

from the brain to the organs of the body.

The Autonomic Nervous System, also called Visceral

Nervous system, communication among the visceral organs, like

heart, lungs, kidneys, liver, pancreas, intestine etc and controls their

activities by sending orders or messages.

4.3.9 The Lymphatic System

The Lymphatic System constitutes the Lymph, Lymphatic

Vessels, Lymphatic Ducts and Lymphatic Glands or Nodes. The

Lymphatic System is a system that helps the body get rid of the

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toxins, wastes and other unwanted materials. The primary function

of the system is to transport lymph, a fluid containing infection fighting

white blood corpuscles, called lymphocytes, throughout the body.

The spleen is the largest lymphatic organ, which controls the amount

of red blood corpuscles and blood storage in the body and helps to

fight infection.

4.3.10 The Reproductive System

The Reproductive system is constituted by the external and

internal sex organs of males and females that work together for the

purpose of procreation.

Male Reproductive organs are - Testes, Scrotum,

Vasdeferens, Prostate gland, Urethra and Penis.

Female Reproductive organs are - Two Ovaries, Fallopian

Tube, Uterus and Vagina or Birth Canal.

CHECK YOUR PROGRESS

Q 2: Fill up the gaps:

i) The ............. is the largest lymphatic organ.

ii) ………………, secreted by different glands control growth,

development, behaviour, reproduction and functions of our body.

Q 3: What are the essential components of the circulatory system?

..................................................................................................

Q 4: What are Endocrine Gland?

..................................................................................................

4.4 THE EFFECTS OF YOGIC PRACTICES ON

PHYSIOLOGICAL SYSTEM

The yogic practices like the Asanas, Pranayamas, Sat-karmas (the

six practices for internal purification), and Meditation effect the body systems

individually as well as collectively.

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4.4.1 The Effects of Asanas

There are three types of Asanas – Meditative, Cultural and

Relaxative.

During Meditative Asanas (Dhyanasanas) the practitioner

sits on a particular posture with the spine and head erect, relaxing

all the muscles, keeping the hands on the knees in Jnana Mudra.

Due to the erect posture of the body, the organs like the heart and

lungs in the chest cavity, stomach, intestine, liver, kidney, pancreas

and spleen in the abdominal cavity, the sex organs in the pelvic

cavity, become free from pressure and are able to work freely,

through the free flow of blood to these areas. As a result, they become

healthy and strong.

In the Cultural Asanas, the spine is bent forward, backward,

sideward and twisted. Thereby, the vertebral column becomes

flexible. Flexibility removes the difficulty of movement in the body.

The body is rejuvenated due to the circulation of sufficient amount of

fresh blood to the various parts of the body and thus becomes filled

with freshness and vitality.

In the Relaxative Asanas the muscles of the body and the

mind are relaxed, and thus all the internal organs of the body as well

as the mind get rest.

Awareness is the first principle to be observed in practicing

yoga. Thus, the practice of Asana increases awareness, stability

and endurance.

4.4.2 The Effects of Pranayama

Pranayamas are breathing techniques whereby the prana,

the vital energy, is controlled and extended. Oxygen that goes inside

our body through breathing is used in the cells of our body for

metabolic activities and production of energy. Respiration is a natural

process. It is involuntary. In our usual respiration only one third of

our lungs is filled up. Pranayama is voluntary; it is a special type of

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breathing where it tries to fill up the entire lungs. Thereby, more

oxygen enters into the lungs which means the cells receive more

oxygen for their use and are able to produce more energy.

Due to the uses of all the three lobes in pranayama, they

become active and energised. As a result, the vital index goes up

and the body of the practitioner becomes full of vitality with strength,

agility, cheerfulness and enthusiasm.

4.4.3 The Effects of Meditation

Meditation is keeping the mind fixed on an object or thought

for a long period. In meditation, all distractions, stress and anxiety

are removed from the mind. When the mind becomes stress-free,

the frequency of the brain waves gradually slows down and comes

to the minimum possible frequency. At such a stage, the analytical

power increases clarity comes to the mind, memory increases and

the latent talents start unfolding.

In mediation, the entire mind-body complex is relaxed. As a

result, metabolic activities comes to the minimum; hence all the

parts of the body get rest. The entire body is rejuvenated with energy

and freshness

4.4.4 The Effects of Sat-karmas

The Sat-karmas or the six means of purification helps to keep

the internal body clean by removing the residual waste materials

from the body. The internal organs, free from accumulated waste

materials, are enabled to function efficiently and thus they becomes

free from diseases. Sat-karmas not only improve the physical health

of the practitioner, but also prepare the body towards practicing

various types of higher yogic practices.

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Childhood is the period of growth –physical, as well as, psychological.

At this stage, children are required to be provided with congenial environment

and facilities for their all-round development at home and school alike. But,

unfortunately, in the present-day world, where most of the people are too

caught up in fulfilling their worldly desires in a world that has progressed

through modern science and technology, the children are getting

overburdened due to mental pressure from different sources. On the one

hand, they are facing numerous expectations and constant stimulations

through the internet and other media, and on the other hand, they are highly

pressurised by their parents, guardians, teachers and the psychological

environment prevailing around them in the society, to excel in the

examinations and competitions, and, many a times, to study courses and

subjects which are not of their choice. They suffer from anxiety and

depression, behavioural disorders like aggressiveness (bullying), deviant

attitudes, problems with attention and self-regulation, insomnia, obesity, drug-

abuse, lack of school motivation etc.

In order to cope with all these psychological problems which

challenge the mental health of the children, they need to be provided with

such tools that will take them inward to their own selves and make them

listen to their feelings and ideas, deep inside their minds, making their minds

calm and composed.

Here comes the effectiveness of yogic practices. Yoga provides such

training to the body and mind which brings, not only balances the functioning

of the human internal organs, but also helps to maintain emotional balance

in the mind. Yoga has tools to take the practitioner deep inside his body and

mind and listen quietly to the inner self and thereby enjoy peace and tranquility,

and also to make him free from all stress and tension, anxiety and depression,

fear and negative feelings.

The tools of yoga used for the above purposes are:

1. The five Yamas and five Niyamas, the sincere practice of which

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develops the power to control all kinds of emotions which create

tension, anxiety and depression.

2. Asanas, the regular practice of which not only improves general health

of the body, but also helps in changing mental attitude by regulating

hormone secretion by the endocrine glands.

3. Pranayamas, where breath is controlled. Breath control leads to the

control of Prana, the vital energy. There is a direct connection between

Prana and the mind. So, by practising Pranayama it is easy to gain

control over the mind. A controlled mind can effectively control the

emotions, like worries and anxieties, depression and negative feelings.

4. Pratyahara takes away the mind and the senses away from the outside

world and confines them to the internal world. As a result of Pratyahara,

the worldly needs and desires are unable to disturb the mind.

5. Meditation takes the practitioner into more and more deeper levels of

consciousness, leading to Super-conscious(Turiya) state where the

practitioner arrives the vision of Reality, which is ‘Existence-Knowledge-

Bliss Absolute’. After this realisation through meditation, the practitioner

learns how to remain unmoved by the problems he faces in his journey

of life.

Much scientific experiments have been conducted in India and abroad,

in order to test the efficacy of yoga in combating the mental challenges

faced by the children, aged 3-18. The experiments have established that

regular practice of yoga enables children and youths to cope with stress

and tension, anxiety and depression thereby improving resilience, mood

and self regulation skill, pertaining to emotion and stress. Yoga is a powerful

medium for developing personality of the children and youths and to make

them capable of facing challenges and problems that they may fall in their

lives from time to time.

The practice of yoga, particularly Astanga yoga are:

1) Improves concentration and memory power & analytical capacity

2) Increases mental strength, self confidence or self regulating capacity,

remove mental stress, anxiety and depression

3) Brings emotional balance and bring in the feeling of well being.

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4.6 LET US SUM UP

� The Skeletal System is the bony structure, consisting of 206 numbers

of bones, which is kept erect and movable by different joints, tendons

and ligaments. The skeleton is divided into three parts, they are skull,

trunk and the appendages or extremities.

� The Muscular System consists of some 650 muscles, out of which

some are smooth and some striated, some are voluntary and some

involuntary. The muscles are divided into three types – Skeletal, Visceral

and Cardiac muscles.

� The Digestive System consists of the mouth, alimentary canal,

stomach, small intestine and the large intestine or the colon.

� The Excretory system or the urinary system consists of two kidneys,

two ureters, one urinary bladder and one urethra.

� The Respiratory System is consist of the nasal cavity, pharynx, larynx,

trachea, bronchi, bronchioles, alveolar ducts, alveoli, alveolar sacs,

pulmonary alveoli and the two lungs.

� The essential components of the circulatory system are - the heart,

the blood vessels, blood and blood cells.

� The endocrine glands are: the Pineal Gland, the Pituitary, the Thyroid,

the Parathyroid, the Thymus, the Adrenal, the Sex gland and the

Pancreas.

� The Nervous System may broadly be divided into three systems (i)

the Central Nervous System (ii) the Peripheral Nervous System and

(iii) the Autonomic Nervous System.

� The Lymphatic System is a system that helps the body to get rid of

the toxins, wastes and other unwanted materials. The primary function

of the system is to transport lymph, a fluid containing infection-fighting

white-blood- corpuscles, called lymphocytes, throughout the body.

� The Reproductive system constituted of the external and internal sex

organs of males and females that work together for the purpose of

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procreation.

� Awareness is the first principle to be observed in practising yoga. Thus

the practice of Asana increases awareness, stability and endurance.

� Pranayamas are breathing techniques whereby the prana, the vital

energy is controlled and extended.

� Yoga provides such training to the body and the mind which brings,

not only balances the functioning of the human internal organs, but

also helps to maintain emotional balance in the mind.

4.7 FURTHER READING

1) Chatterjee, C. C., (1987). Human Physiology, 2 Vols. Calcutta : Medical

Allied Agency.

2) Gyuton, Arthur, (1986). Textbook of Medical Physiology ,

Phaladelphia : W. B. Saunders.

3) Pearce, Evelyn, (1978). Anatomy and Physiology for the Nurses.

Calcutta : Oxford University Press,

4) Phukan, B. N., (2012). Yog Vijnan Parichay (Chapters VI and X). North

Lakhimpur, Assam : Dr. Jogada Phukan

4.8 ANSWERS TO CHECK YOUR

PROGRESS

Ans to Q No 1: i) 650 ii) Contractible iii) Ptylin

iv) Kidneys v) Kidneys

Ans to Q No 2: i) Spleen ii) Hormone

Ans to Q No 3: The components of the circulatory system are- The Heart,

The Blood vessels i) Arteries ii) Veins, Blood and Blood

Cells

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Ans to Q No 4: Endocrine glands are:

I. The Pineal Gland

II. The Pituitary

III. The Thyroid

IV. The Parathyroid

V. The Thymus

VI. The Adrenal

VII. The Sex gland

VIII. The Pancreas

4.9 MODEL QUESTIONS

A. Very Short Questions

Q 1: Mention the different parts of the Skeleton System.

Q 2: What are the types of muscles?

Q 3: What are the different parts of Respiratory System?

Q 4: What do you mean by blood cells?

B. Short Questions (Answer in about 150 words)

Q 1: Write a short note on ‘Excretory System’.

Q 2: Write about the Central Nervous System and the Peripheral Nervous

System.

Q 3: Write a short note on ‘Lymphatic System’.

Q 4: What are the effects of meditation?

C. Long Questions (Answer in about 300-500 words)

Q 1: Give a description of the physiological systems of the human body.

Q 2: Discuss the effects of yogic practice on human physiology.

Q 3: Explain the role played by yoga in controlling emotions like anxiety and

depression and bringing mental wellbeing among the children.

*** ***** ***

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REFERENCES

� Bapat, Sudhir, (1981). A Scientific Approach to Yoga. Delhi : Ravi.

� Dvivedi, M. N. (Ed .and Tr.), 1934, The Yoga Sutras of Patanjali. Adyar,

Madras : Theosophical Publishing House.

� Feuerstein, George, (2002).The Yoga Tradition. Delhi : Motilal

Baanershidas.

� Phukan, B.N., (2012). Yog Vijnan Parichay. North Lakhimpur : Dr.

Jogada Phukan,

� Singh, Pancham (Ed.), (1975). The Hatha Yoga Pradipika. N.D. :

Oriental Book Reprint Corporation,

� Shastri, Pandit, A. Mahadev (ed), (1983). The Yoga Upanishads.

Madras: The Adyar Library and Research Centre.

� Taimini, I. K., (1979). The Science of Yoga. Adyar, Madras : The

Theosophical Publishing House.

� Vasu, Srisa Chandra (Ed), (1975). The Gheranda Samhita. N.D. :

Oriental Book Reprint Corporation.

� Worthington, Vivian, (1982). A History of Yoga. London : Routledge

and Kegen Paul.

� Yogeswar, (1981). Textbook of Yoga. Madras : Yoga Centre.

� Yogeswarananda, Swami, (1970). First Steps to Higher Yoga.

Gangotri : Yoga Niketan Trust.

� National Policy on Education, 1983, Ministry of H.R.D., Govt. of India,

New Delhi.

� National Curriculum Framework, 2005

� Syllabus on Health and Physical Education for Class Secondary and

Senior Secondary Classes.

� Chatterjee, C. C., (1987). Human Physiology, 2 Vols. Calcutta : Medical

Allied Agency.

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� Gyuton, Arthur, (1986). Textbook of Medical Physiology .

Phaladelphia : W. B. Saunders.

� Pearce, Evelyn, (1978). Anatomy and Physiology for the Nurses.

Calcutta : Oxford University Press.

� Phukan, B. N., (2012). Yog Vijnan Parichay (Chapters VI and X). North

Lakhimpur, Assam : Dr. Jogada Phukan.

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Relation of Yoga with Physiology and Psychology Unit 5 … · 2016-06-24 · 4.4.1 The Effects of Asanas ... Unit 5 Relation of Yoga with Physiology and Psychology ... Relation of