REVIEW OF LITERATURE - Shodhgangashodhganga.inflibnet.ac.in/bitstream/10603/62139/1/10_chapter -...

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33 CHAPTER II REVIEW OF LITERATURE Yoga Sutra Yoga as a system of thought and Sadhana has a primary reference to the philosophical system that flows from the teachings of the ancient India yoga philosopher, Patanjali Majarshi Patanjali is believed to have completed his Yogo sutra around the 3 rd or 4 th century BC but archeological evidences and the study of ancient scriptures suggest that yoga was sadhana in ancient India as early as 3000 Bc. In spite of the Yoga Sutra being for the most definitive test on the philosophy of classical yoga, very little is known about patanjali himself, In fact the idently of this sage scholar is still being debated in academic circles. All that one might say about him is that he was a great philosopher and grammarian. Some also believe him to have been physician a certain medical work to him. But even if such a medical treatise did exist, it has been lost to us the passage of time. Scholars tentatively put him time somewhere around three centuries before Christ and though the data of the yoga sutra’s compostition is also a controversial issue, place it within that broad time frame. Patanjali yoga sutra, which outlines the sovereign path of Raja yoga, is composed of a total of 195 sutras or ophorisms. These sutras one structured around four padas or chapters : 1) Samadhi pada 2) Sadhana pada

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CHAPTER II

REVIEW OF LITERATURE

Yoga Sutra

Yoga as a system of thought and Sadhana has a primary

reference to the philosophical system that flows from the teachings of the

ancient India yoga philosopher, Patanjali Majarshi Patanjali is believed to

have completed his Yogo sutra around the 3rd or 4

th century BC but

archeological evidences and the study of ancient scriptures suggest that yoga

was sadhana in ancient India as early as 3000 Bc.

In spite of the Yoga Sutra being for the most definitive test on

the philosophy of classical yoga, very little is known about patanjali himself,

In fact the idently of this sage scholar is still being debated in academic

circles. All that one might say about him is that he was a great philosopher

and grammarian. Some also believe him to have been physician a certain

medical work to him. But even if such a medical treatise did exist, it has been

lost to us the passage of time. Scholars tentatively put him time somewhere

around three centuries before Christ and though the data of the yoga sutra’s

compostition is also a controversial issue, place it within that broad time

frame.

Patanjali yoga sutra, which outlines the sovereign path of Raja

yoga, is composed of a total of 195 sutras or ophorisms. These sutras one

structured around four padas or chapters :

1) Samadhi pada

2) Sadhana pada

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3) Vibhuti pada

4) Kaivalya pada

1) Samadhi pada :

Isvara is the supreme purusha, unaffected by any afflictions,

actions, fruits of actions or by any inner impressions of desires. In him is the

complete manifestation of the seed of omniscience.

It begins with an under standing of human through processes or

verities which deter us from realizing our true selves. The Samadhi pada

advises the restraint of such natural workings of the mind and discusses the

problems encountered while trying to harness it. Then begins an educida of

Isvara, the superme consciousness and the various gradations of samadhis

(self absorbed, detached state of being) one could enter into for attaining that

highest level of spiritual awareners. Here again, the possible mental

distractions one clearly started and the best methods of conquering these

impediments are also discussed.

By cultivating attitudes of :

1) Compassion for the unhappy

2) Delight in the virtuous and

3) Disregard toward the wicked

The mind retains its undisturbed clamners. Just as the naturally

pure crystal assumes shapes and colors of objects placed near it, so that yogis

mind, with its totally weakened modification, becomes clear and balanced and

attains the state devoid of differentiation between knower, knowable and

knowledge this culmination of meditation is Samadhi. The yogi gains

ritambhara prajna, which is true wisom, whose means of knowledge and

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unlike any other – drawn solely from the awareness of the absolute. At this

state, the yogi becomes totally detached from all the four spheres of gross

materiality (annamaya kosha), physicality (pranamaya kosha), his conscious

ners merely remains attached with the purely spiritual sphere of the

anandamaya kosha. This is the state, which is defined as nirbjja Samadhi,

when all seeds of earthly impressions one erased from the yogi’s

consciousness.

3) Vibhuti pada -

The practice of these three (dharana and Samadhi) upon one

object is called samyama. The term “Vibhuti” denates manifestation or

residue and this pada delineates all the accomplishments which come as the

result of yog sadhak. They are also sometimes called the siddhis, or powers,

which have become matured with sadhana. The sadhana, which have been

stressed in the Vibhuti pada are the final three limbs of Ashtanga yoga :

dharana (concentration), dhyana (meditation) and Samadhi (contemplation),

the amalgamated practice of which is known as samyama.

4) Kaivalya pada :

Only the minds born of mediations one free-From karmic

impressions since the desire to live is eternal, impressions one also beginning

less. The impressions being held together by cause, effect, basis and support,

they disappear with the disappearance of these four.

Benefits of yoga :-

The most important benefit of yoga is physical and mental

therapy. The aging process, which is largely and artificial condition, caused

mainly by untointoxication or self poisoning, can be slowed down by

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practicing yoga. By keeping the body clean, flexible and will lubricated, we

can significantly reduce the catabolic process of cell deterioration. To get the

maximum benefits of yoga one has to combine the practices of yogasnas,

pranayama and meditation.

Regular practice of asanas, pranayama and meditation can help

such diverse ailments such as diabetes, blood pressure, digestive disorders,

arthritis, arteriosclerosis, chronic fatigue, asthama, varicose veins and heart.

Laboratory tests have proved the yogis increased abilities of

consciously controlling autonomic on involuntary functions such as

temperature, heart beat and blood pressure. Research into the effects of yogic

practices on HIV is currently underway with promising results.

According to medical scientists, Yoga therapy is successful

because of the balance created in the nervous and endocrine systems which

directly influences all the other systems and organs of the body yoga acts both

as a curative and preventive therapy. The very essence of yoga lies in

attaining mental peace, improved concentration powers, a relaxed state of

living and harmony in relationship.

Through the practice of yoga, we become aware of the

interconnectedness between our emotional, mental and physical level.

Gradually this awarness leads to an understanding of the more subtle areas of

existence. The ultimate goal of yoga is to make it possible for you be able to

fuse together the gross material (Annamaya), physical Pranamaya mental

(Manomaya), intellectual (Vijnanamaya) and spritiual (Anandamaya) level

within your being.

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Asthma : -

Studies conducted at yoga institutions in India have reported

impressive successin improving asthma. It has also been proved that asthma

attacks can usually be Prevented by yoga methods without resorting to drugs-

physicians have found that the addition of improved concentration abilities

and yogic meditation together with the practices of simple postures and

Pranayama makes treatment more effective. Yoga practice also results in

greater reduction in anxiety scores than drug therapy. Doctors believe that

yoga practice helps patients by enabling them to gain access to their own

internal experience and increased self – awareness.

Respiration Problems : -

Patients who practice yoga have a better chance of gaining the

ability to control their breathing problems with the help of yogic Breathing

exercises. It is possible to control an attack of severe shortness of breath

without having to seek medical help various studies have confirmed the

beneficial effects of yoga for patients with respiratory problems.

High Blood pressure :-

The relaxation and exercise components of yoga have a major

role to play in the treatment and prevention of high blood pressure.

(hypertension), A combination of biofeedback and yogic breathing and

relaxation techniques has been found to lower blood pressure and reduce the

need for high blood pressure medication in people suffering from it.

Pain management :-

Yoga is believed to reduce pain by helping the brains pain

center regulate the gate controlling mechanism located in the spinal cord and

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the secretion of natural painkillers in the body Breathing Exercises used in

Yoga can also reduce pain Because muscles tend to relax when you exhale,

lengthening the time of exhalation can help produce relation and reduce

tension. Awareness of breathing helps to achive clamer, slower respiration

and aid in relaxation and pain management.

Yoga’s inclusion of relaxation techniques and meditation can

also help reduce pain. Part of the effectiveness of yoga in reducing pain in due

to its focus on self – awareness can have a protective effect and allow for

early preventive action.

Arthritis :-

Yoga gentle exercises designed to provide relief to needed joints

had been yoga’s slow motion movements and gentle pressures reach deep into

troubled joint. In addition, the easy stretches in conjunction with deep

breathing exercise relieve the tension that binds up the muscles and further

tightness the joints. Yoga is exercise and relaxation rolled into one the perfect

anti-arthritis formula.

Weight Reducing :-

Regular yoga practice can help in weight management. Firstly,

some of the asanas stimulate sluggish glands to increase their hormonal

secretion. The thyroid gland especially has big effect on our weight because it

affects body metabolism. There are several asanas, sush as the shoulder stand

and the fish posture, which are specific for the thyroid gland. Fat metabolism

is also increased, so fat is converted to muscle and energy. This means that, as

well as losing fat, you will have better muscle tone and a higher vitality

level.

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Yoga practices that reduce anxiety tend to reduce anxious

eating, In addition, yoga deep breathing increase the oxygen intake to the

body cells, including the fat cells. This causes increased oxidation or burning

up of fat cells. Yoga exercises induce more continuous and deeper breathing

which gradually burns, sometimes forcefully many of the calories already

ingested

Psychological Benefits :

Regular yoga practices creates mental clarity and calmness,

increase body awareness, relieves chronic stress patterns, relaxes the mind

centers attention and sharpens concentration.

Self – Awareness :-

Yoga – strives to increase self – awareness in both a physical

and psychological level patients who study yoga learn to induce relaxation

and then to use the technique whenever Pain appears. Practicing yoga can

provide chronic pain suffers with useful tools to actively cope with their pain

and help counter feeling of helplessness and depression.

Mental Performance :-

A common technique used in yoga is breathing through one

nostril at a time. Electroencephalogram (EEG) studies of the electrical

impulses of the brain have shown that breathing through one nostril results in

increase activity on the opposite side of the brain some experts suggest that

the regular practices of breathing through one nostril may help improve

communication between the right and left side of the brain studies have also

shown that this increased brain activity is associated with better performance

and doctors even suggest that yoga can enhance cognitive performance.

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Mood change and vitality :-

Metal health and physical energy are difficult to quantify, but

virtually everyone who participates in yoga over a period of time reports a

positive effect on outlook and energy level. Yogic stretching and breathing

exercise have been to result in an invigorating effect an both mental and

physical energy and improved mood.

Pride :-

Pride and especially anxiety about pride, is something which

Hatha yoga seeks to diminish or eliminate. To one who has been dejected

because he cannot do this work properly when he becomes tired, irritable or

haggard, any degree of refreshment may be accompanied by additional

degrees of self – respect. Furthermore, one who has benefited from yoga may

be moved to help to help his friends who are obviously in need, he may

instruct others and be rewarded with appreciation due a to teacher.

But if one succeeds in achieving skill which provides health and

self-confidence, one may justly raise his self-esteem simply by observing

himself living the improved results as an achieved fact.

Yog Sadhana and Health

Yog Sadhana for Mental Health –

Mental health refers to the overall well-being of an individual, it

is about the balance of the social, physical spiritual and emotional aspects of

life. Our mental Health is characterized by our personal growth, sense of

purpose, self, acceptance, and positive relationship with other people. It is

also highly affected by environmental factors like our family like, social like

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and our life at work. Our general well – being is decreased by any negative

experiences in any of these areas. Among the most common mental Illnesses

or mental Disorders are Anxiety and Depression.

Mental Health is the balance of all aspects of life - the social,

physical, spiritual and emotional It is the psychological state of well being

Learn about the different factors that affect your mental Health. Ex-Different

yog sadhana.

The Nutrient Cycle :-

Yoga Health are two words which are very closely related. The

yoga health benefits is widely known. Yog sadhana is there to aid both your

physical and mental health Therefore, Yogic in Yog sadhana do so for health

reasons. They want to ease their back pain or want to know a method to

relieve stresses.

Background on the nutrient cycle :-

The body is the temple of the spirit, and we should take care of

it as such, ultimately, the health of your body depends on the health of its

civing cells, the building. blocks of the tissue and organs whose diverse

functions are vital to our well – being. Cells and tissue need a proper

environmental for health. free of to-xing rich n the necessary supplies of

nutrients, and with an efficient communication system. The urgent need of

every cell is to obtain oxgenfuel its works and to get rid of waste carbon

dioxide quickly. Healthy lungs and heart are the first essential for the cells to

obtain the right food nutrients. By eating the right fered for at correct times of

a day, you will have a healthy digestions, and the blood will absorb and

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excrete waste products thoroughly. The micro-circulation around the cells in

the body’s foundation of health and vitality.

Yog Sadhana and the nutrient cycle :-

When you press an ones of the skin, it turns first paler, as the

blood is pushed away, and them red as it rushes back. This is how yog

sadhana work on your tissue, like a hand slowly and gently squeezing a

sponge to remove all the state, waste – bearing fluids and then stretching the

tissue to allow new life – giving nutrients an energy to circulate into the cells.

Breathing deeply as you hold the asanas sends more oxegen to the cells and

removes carbon – dioxide. Increased Venous return stimulates the heart to

contract more firmly in response. Yog sadhana also massage the vital organs,

and stimulate the digestive muscles to increase their peristalsis.

Yog Sadhana and pregnancy :-

Pregnancy is something most women anticipate. It brings both

fear and joy to parents, joy for finally having a body and fear of the risk that

goes with it. Pregnancy is the period from conception to birth. That is from

the time when a male’s sperm cell fertilizes the female’s ovum (egg) to the

time of delivery or a total of 40 weeks or 280 days. Some women go into

labour before the expected date of giving birth, resulting to premature infect.

pregnancy sysmptoms include missed menstrual period, morning sickners,

tenderness and swelling of breasts, fatigule, nausea, increased frequency of

urination, weight gain, mood swings, and sometimes may also include

cravings for unusual substances such as cornstarch. Pregnancy has a lot of

risks, though these risks are always worth taking. The complications may be

on the mother or the child. The risks include ectopic pregnancy where in the

fertilized egg implants outside the uterus and toxemia, a serious complication

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that occurs in the later stage of pregnancy and is characterized by high blood

pressure, extreme weight gain the protein in the urine. Health problems can

also increase the risk in pregnancy such as heart disease, high blood pressure,

liver disease, Asthma, epilepsy and sexually transmitted diseases The risk

relatively the highest during the first trimester are the first few months

because it is during this period that the infant’s most vital organs like the

brain, internal organs the arms and the legs are being formed. The second

trimester, on the other hand, is characterized by weight gain and the

continuous growth of the body in your womb. You will also notice that your

baby starts to move before the end of this trimester. Constipation and leg

cramps may also continue, this it is important to keep yourself healthy. In the

last trimester, in you may still continue to bed feel the discomforts you felt in

the second trimester in addition to this, you will also have the need to go to

the bathroom after and breathing can become harder. Your baby is growing

bigger and putting more pressure in your organs.

The yog sadhana can help you prepare your mind and body for

labor and birth as this help you focus to concentrate and keep your healthy.

The Yog Asana are gentle ways of keeping your body active and supple and

minimize the common pregnancy symptoms like morning sickness and

constipation. It can also help in ensuring easier labour and smooth delivery by

relieving tension around the cervix and birth canal and by opening the palvis.

The Breathing techniques can also become handy during labor. It also helps in

restoring your body shape, uterus, abdomen and pelvic floor, and in relieving

upper back tension and breast discomfort after childbirth. Special care,

however, is needed in choosing the yoga poses that you will practice, you

should avoid poses that requires laying an the back or belly.

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Photograph No. 7

Asana in Pregnancy

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For the first trimester, standing yog Sadhana are advised as this

will help strength the legs, promote circulation, generate energy and may

reduce leg cramps. It is also advisable to do some stretching such also the

hamstrings stretch to avoid sciatico. During the second and third trimester you

may reduce your time spent for yog saddana to prevent to fatigue and

Overwork. It is also not advised to practice from the tenth to through the

fourteenth week of pregnancy since these are crucial times. Supine poses

backbends and twisting can also be done with modification or if the body is

on an incline. Do not overstretch the abdomen : the emphasis of your wasting

poses should be and the shoulders and the upper back and not on the

abdomen. Avoid doing inversion person though some experience yoga sadhak

usually still feel comfortable doing this until seventh month. The following

are the yog sadhana that can help you in dealing with the symptoms of

pregnancy, ensuring smoother and easier delivery & faster recovery after

childbirth. poses that put pressure on the abdomen and other difficult poses

should not be done during advance. Stage of pregnancy.

Mountain Pose :-

The mountain pose, promotes the experience of stillness,

strengths relaxed power, and immovable stability associated with mountains.

This yoga asana and coming back to this stillness after other poses, is one of

the ways of becoming acquainted with stillness

Triangle pose (Trikonasana)

In Hindu art, the triangle is a potent symbol for the devine

principle and it is frequently found in the yantras and mandalas used for

meditations. The trikonasana or triangle pose concludes the yoga asana in our

basic session.

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Warrior Pose :-

The warrior pose stretches and strengthens the arms and legs,

increase stamina, improves balance and concentration, and can also relieve

backaches. If you one suffering from diarrhea, high blood pressure or neck

problems, you should take extra caution practicing this pose.

Standing side stretch pose :-

The standing side stretch is another asana with two lines of

energy radiating outward from your center. This is a simple yoga asana with a

wonderful stretch in which one line of energy reaches upward from your belly

and outward through the arm and one line travels downward through the legs.

Standing spread leg forward bend :-

Practicing the standing spread leg forward fold can strengthen

and stretch your inner and back legs and your spine. People with lower back

problems should avoid doing the full forward bend. For beginners, you may

use props like a folding chair to support your forearms.

Seated forward bend (Paschimothanasana) :-

Relax your body and mind, stretch your hamstrings, shoulders

and spine, relieve stress, and improve your posture and concentraction by

sadhana the seated forward bend. Learn how to do this properly and achieve

maximum results.

Hero pose (Virasana) :-

One of the fundamental seated postures is the hero pose. This

serves as the initial position for several Asanas. It strengthens the arches of

the feet, stretches the ankles, and improves postures. This yog sadhana is ideal

for people who have flat feet.

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Spread leg forward fold (Upavista konasama) :-

The spread leg forward fold is a yog sadhana which works

primarily on the hamstrings and add uctors. This energizes the body and

promoters inner calmness. In this section, know more, about yog sadhana and

learn how to perform is properly.

Head stand (Sirshasana) : -

Head stand is one of the basis yog sadhana in the world of yoga

is considered as the king of asanass because of its numerous effects on the

entiro body, Many yog sadhak believe that sadhana the headstand can help in

treating illnesses.

Plough pose (Halasana) :-

The plough pose stretches your spine, thus, improving sprinal

flexibility. It benefits the thyroid gland and abdomen, eases tension in the

shouldness and back, and reduces stress. Learn how to yog Sadhana the

plough pose in the section

Neck Exercises :-

Many people hold tension in their necks and shoulders, leading

to stiffness, bad posture and tension headaches. Yog sadhak can ease tension,

increase flexibility and tone the muscles. Learn some Neck exercises in this

section.

Ujjayi Breathing Technique :-

Ujjaji can help protect you from a host of disease by getting rid

of excess phelegm, wind or bile.

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Corpse pose :

The corpse yog sdhana is considered as a classic relaxation pose

and is yog sadhana before or in between Asanas as well as a final relaxation.

While it looks deceptively simple, It is actually different to perform.

Paschimothan Asana :- (The forward Bend)

Paschimothan Asana or the forward bend gives a complete

stretch to the entire back of the body, from the skull down to the heels. In

Sanskrit, ‘Paschim’ means back and ‘uthan’ meanls stretch. It is a simple yet

powerful position to practice. The original posture is strenuous, but beginners

can try out an easier version which is explained below. This asasna can be

perfected only after a weeks practice.

Benefits :-

Gives flexibility to the spine restores youthfulness, and acts as a

medicinal did for back ache and stomach troubles. Strengthens the sex glands

and massages all the abdominal organs.

Bhujanga Asana (The cobra Posture) :-

Bhujanga or cobra poster is a popular asana and it is always

practiced as the first in a series of backward bending movements. In this

asanas the spine is arched backward gently promoting flexibility.

Benefits :-

Increase flexibility, rejuvenates spinal nerves and brings a rich

blood supply to the spinal region. Activates and energizes the upper areas of

the body like the chest shoulders neck, face and head, giving a youthful

appearance. Corrects various abnormal troubles like constipation, indigestion

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and increase appetite it has some special benefits for women. Helps relieve

problems of the uterus ando varies and menstrual problems. A regular practice

of this asana makes child birth easy.

Dhanur Asana (The Bow) :-

Dhanur Asana give a full backward bend to the whole of the

spine and all the nuscles of the back from the neck to the lower back or

lumber regaion. Bhujanga, locust and dhanur forms a series of execises

beneficial to the body when practiced together. As the forward bend flexes the

spine, the bow extends it.

Benefits :- Activates and streng then all the major and minor joints of the

body streng thens all the abdominal muscles and organs. Develops digestive

power and removes extra weight an fat from the stomach and waist areas.

Enhance the elasticity of the spine. Chest, lungs and neck are strengthened

and activated, benefiting people suffering from asthma and other respiratory

problems. For woman, it corrects menstrual and other troubles related to

reproductive organs.

Sarvange Asana (The shoulder stand)

The sarvanga Ashana is one of the most treasured, Asanos said

to beneft the whole body. In this asana the whole body weight rests on the

shoulders and the neck and upper back regions are stretched to the limit.

Beginners should practice the sarvanag asana in a moderate way and

gradually attempt the full posture.

Benefits : -

Strengthens and balance the function of the thyroid which

supervises the other glands in a most effective way. As a result of the reverse

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blood circulation due to this asana, it brings youthfulness, strength and

nourishes the inner cells, tissues and all the organs. It cures impotency,

frigidity, lock of power and gives vitality to the sadhak. Centralizes the blood

supply in the spinal column and stretches the spine helping to keep it strong

and elastic.

Hala Asana – (The plough posture) :-

Hala Asana or the plough posture is a valuable asana as it has

some unique qualities and excellent benefits. It is an extreme. Forward

bending exercise which promotes strength and flexibility in all the regians of

the back and neck. It can be performed in two ways ; the only difference is in

the position of the hands. Beginners can practice the easier one which is

explained in different poses.

Major Benefits :-

Energizes and naurishes the sexual glands and brings strength

and vitality to them. It has medicinal effect for impotency and frigidity

Exerciese every inch of backbone and surpasses all other asana to bring

flexibility to the spine. Reduces excess weight without weakening the body.

Improves the blood circulation and nourished many of the essential internal

organs. Regular practices of this asana

Maintains inner balance and helps to develop mental and

physical poise

Shava Asana (The Corpse Pose)

Shava asana means the posture of a dead body. Also called

‘Yoga Nidra’ or yogic method of sleep. It is one of the most valued and

highly desired asanals of the yoga system. This asana necessitates the relaxed

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condition of both the body and the mind. Bring the head back to the centre

and focus the mind on the breath.

Benefit :-

1) Beneficial for insomnia (Lack of sleep), for feeling fresh after a tiring

day. This asana gives rest and relaxation for the whole body and mind.

2) It's the best asana for relaxing and has to be done after completion of

all the asana.

3) Shavasana slows all the activities, thus provides maximum rest to all

the organs.

4) It slows down the heart rate and reduces the blood pressure.

5) It increases the mind power and concentrating ability.

6) It helps to still agitated mind and improves the focus of the mind to

make it sharp and alert.

7) It calms the brain; reduces stress and mild depression.

8) It allows the proper flow of prana around the body.

9) This is the best pose to rejuvenate the senses as it relaxes the body,

mind along with the spirit.

Trikonasana :

Trikonasana is derived from the Sanskrit word ‘tri’ meaning

‘three’ & ‘Kona’ means ‘corner’ or ‘angle’ since the pose resembles to that of

a threee corner or three angle hence the name

Benefits of Trikonasana :-

1) Trikonasana is the best asana for routine practice

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2) The forward bending and the shoulder lifts stimulate the blood how to

all the parts of the body

3) It relaxes the back, shoulder, legs and the arms and increases the blood

few to the vital organs especially the brain.

4) The things, calf and the hamstring muscles are stretched with

Trikonasena

5) The slight twist performed during Trikonasana aids to provide

suppleness to the spine.

6) It stretches the spine, opens the torso & allow sufficient blood How to

the muscles of the back and the spine.

7) The spinal discs are flushed with ample blood supply thus aids to

relieve lower back discomforts

8) Trikonasana is best to improve concentration and balance.

Therapeutic benefits of Trikonasana

• Helps to reduce stress

• Removes problems associated with anxiety

• Good for improving the chances of conceiving in cases of infertility

• Patients with complains of sciatica problems are relieved of the pain to

some extent with regular practice of Trikonasana

• Menopausal Symptoms are eased with Trikonasa

Contraindications with Trikonasana

Hypotension – Cow blood pressure hypotension

• Heart ailments

• Headache

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• Problems associated with neck – stiff neck etc.

• This asana focuses especially on the things region and hence good for

muscles of the areas adjoining this area including the hips, grain, kness

and also the calf muscles.

• The twisting and forward bending in Trikenasan stretches the muscles

of the shoulder, chest and the spine.

• Sideward twisting allows massaging the abelominal organs and

improess their functioning.

• It aids the digestion and reliance problems associated with abdominal

discomforts

• It builds up the strength of the lower back and the upper legs, there by

removing the tension of the lower and upper back, hips and the

hamstring with the tswishing and stretching performed in trikonasana,

• Trikonasana is important for improving balancing and sence of -

coordination.

Padmasana :-

Padmasana comes from a Sanskrit word ‘Padma’ meaning lotus

and ‘asana’ meaning seat or posture, hence also called the lotus pose. It is also

known as kamalasana. ‘Kamal’ stands for lotus. Padmasana it thus a lotus

pose.

The lotus is a very beautiful flower with special significance in

spite of staying in the mud, it remains unaffected by the muddy water.

Similarly, staying firm and adhered to the self and the inner conscience

without getting affected with the materialistic desire and worldly matters, to

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soar higher and higher is symbolised by the lotus – the most importance and

basic yoga pose.

“Place the right foot on the left thigh and the left foot on the

right things, with the soles upwards, & place the hands on the thing, will the

plams upwards. This is called padmasana, the destroyer of all diseases. It is

difficult of attainment by everybody, but can be learned by the intelligent,

people in this world”.

Padmasana is the basic yoga posturs for meditations as it keeps

the mind still & alert anddeyelops deep concentration.

The body remains steady with the straight back and the mind is

focused while performing padmasana. Padmasana is also an important pose

while performing various breathing exercise and various types of asanas

Tadasana :-

“Tada Means a mountain and sama upright, unmoved, ‘Sthiti’

means standing still ‘Tadasana’ therefore, implies a pose where you stand

firm and erect like a mountain ‘Tada’ also means a palm tree growing

straight. This is the basic standing pose.

Benefits :-

1) Tadasana is useful for an alert body and mind. It induces lightness and

agility. If practiced as in the picture here, it also relieves stiffness in

shoulders and back and tones ankles and knees.

2) The asana tones the leg muscles and removes stiffness in legs and hips

3) It relieves backaches and neck sprains and straingtens the ankles and

neck.

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Utthita Trikonasana :-

“ Utthiita” means extended and ‘trikon’ is a triangle.

Benefits :-

1) The asana tones the leg muscles & removes stiffness in legs and hips.

2) It relieves backaches and neck sprains and straightens the ankles and

neck.

Upavishthakonasana :- (Upavistha : to be seated ; kona ; an angle)

Upavishthakonasana is a sitting postural where you extend the

legs sideways.

Benefits :-

1) Extending legs sideways relieves sciatica pain.

2) The posture not only prevents hernia but also helps correct some of its

minor forms

3) There is an increased blood supply to the lower abdominal region and

therefore it is quite effective for disorders of the reproductive organs.

4) In women, it regulates menstrual How and stimulates the ovarises. It

also relieves the abdominal pain and discomfort that many women

experiences during menstruation.

Supta Padangustha Asana :

Prasarita Padottanasana :-

‘Prasarita’ means to spread apart. ‘Pada means a fest’. ‘ot’

means intensity while ‘tan’ means to stretch. As the name suggests in this

asana legs are spread out and stretched intensely.

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Benefits :-

With the asana, the hamstring muscles are fully developed,

while blood is mode to how to the trunk and head. Those who cannot do

sirsasana (headstand) can benefits from this pose, which increase digestive

powers.

Adho mukha shavasana :-

‘Adhomukha’ means face downwards ‘Svana’ Means a dog.

This pose resembles a dog stretching itself with head an forelegs down and

the hind legs up, hence the name.

Benefits :-

1) The asana enhances blood supply to the brain

2) It gradually activates the endocrine glands

3) Regular practice increase intellectual clarity, improves will power,

respiration and digestion.

4) Minor ailments such as common cold, cough and sore throat can be

cured.

Shalabhasana

Benefits : -

1) Shalabhasana strengthens the muscles of the lower abdomen.

2) This asana is good for digestion & constipation.

3) Shalabhasana exercises the legs, hip's thighs, buttocks, diaphergm and

the wrists.

4) By exereising the diaphragm it also strengthens the lungs and expands

the chest.

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5) It directly massages the heart and improves the blood ciruulation and

its functioning.

6) Back muscles are strengthened with shalabhasana.

7) This is the best asana for ladies with menstrual irregularities; it affects

the ovaries and uterus, Thus correcting the disorders.

8) By Sadhana shalabhasana the odema of the ankles and the feet is also

alleviated.

9) This asana relieves lumbago, rhematism and arthritis.

10) It's a good asana for reducing fat and thus useful for obese persons.

11) The lower lumbar and the sacral areas of the spine becomes flexible

contraindications- 1) High Blood Pressure 2) Heard disease 3) Asthma

4) Backache problems.

Pranayam

Pranayam is a science of breath control, with which the sadhak

experiences the vibrant health. It's not only a single inhalation followed by a

single exhalation, but is divided into four stages to profit from the breathing

exercises. The four stages are 1) Puraka 2) Antara Kumbhaka 3) Rechaka

4) Bhaya Kumbhaka.

Breathings : -

While performing padmasana, breathe with a regular pace and

rhythm. By taking the air (i.e. pran vayu) gently upwards and releasing it out

slowly; allowth the mind to relax and the body and soul also gets refreshed.

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Kapalbhati

When inhalation and exhalation are performed very quickly,

like a pair of bellows of a blacksmith, it dries up all the disorders from the

excess of phlegm, and is known as Kapalbharti

Benefits of Kaplbhati

1) Cleans the body

2) Purifies blood and makes the brain clam

3) Assists in combating asthma, diabetes and nervous system disorders.

4) Cleans the nasal passage.

Kundilini and the Nadis :

The Nadis are nerve channels or tubes in the astral body through

which the prana flows. Asanas and Pranayamas are designed to purify the

Nadis for the prana to flow freely. If Nadis are blocked, the prana cannot flow

easily and freely and results to poor healthy. According to ancient yog sadhak,

there are about two thousand Nadis of all these Nadis, the most important ios

the Sushumna. The function of the Sushumna can be compared to the

functions of the spinal cord in the physical body. On either side of the

Sushumna are two other Nadis called the Ida and the Pingala which

correspond to the sympathetic ganglia of the spinal cord as shown in the

cross-section of the spinal vertebra. Kundalini, which is a dormant or static

energy and is depicted as a coiled snale, is located at the base of the

Sushumna in the Muladhara chakra. This energy is awakened by the sadhana

of pranayama and other yog sadhana, yog sadhak will eventually experience a

development in sadhak and sadhika physical and mental health. According to

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some studies, this is manifested by a generalized reduction in multiple

physiological and biochemical makers, such as decreased heart rate, decreased

respiration rate, decreases plasma cortisol which is a major stress hormone,

decreased pulse rate, and increased EEG (electroencephalogram) alpha which

is a brain wave associated with relaxation. During yog sadhana, one goes

through s state of deep relaxation, while his mind's awareness level is

increased. This results in faster reactions, greater creativity, and improved

comprehension.

Gyan Mudra

When all the elements

Are in a balanced state

It leads to harmony and

a state of well – being

whereas – the imbalance

can be corrected with the

help of mudra ean also

called the science of Mudras

The Mudra :-

Place the tip of the index finger and the thumb in close

approximation to each other, without presseing them hard against each other.

It said that the index finger represents Jupiter, which is the source of energy

and knowledge. The mudra is practiced for powerful pranayama or higher

asanas.

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A) Physical medical benefits of Gyan Mudra :-

1) Improves memory

2) Cures is somnia

3) Ensures peace of mind

4) Incites spiritual feeling

5) Improves the working of the mind

Spiritual benefits of Gyan Mudra :

This is said to be the best mudra for those who wish to develop

tetepally also good for those who want to acquire extra sensory abilities.

B) Bhairava Mudra

Bhairva Mudra thus represents a meditative Mudra or a

Medifative posture that carries one to the highest summit of divine

consciousness.

Benefits - 1) Induces a feeling of surrender

2) Gives peace and stability to the mind.

C) Shambhavi Mudra

To sit in padmasana or sidhasana with the eyes looking in the

void focusing on the mid eyebrow.

Benefits of this Mudra

1) This Mudra releases the tiredness and continues tension in the eyes due

to the over work.

2) The mental stress is released and the eye muscles get new strength.

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Photograph No. 8

Types of Mudra

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3) This Mudra is said to work remarkably on the growing children and

also adolescents for emotional blance.

4) A regular sadhana of this Mudra may even induce higher consiousness.

D) Linga Mudra :

Scientific advantage mudras are finger postures, like the body

postures in yoga. There are sevar mudras, which are helpful in curing health

imbalance among one is the linga mudra, which is mainly practiced during

winter to cope with colds

Mudras are finger postures, like the body postures in yoga.

These are several mudras which are helpful in curing health imbalances

among one is the linga mudra, which is mainly practiced during winter to

cope with colds.

The pose :

Ling a mudra is performed by interlocking the palms, while

keeping the left thumb straight painting upwards.

Advantages :-

1) The linga mudra is important to those individuals who suffer from cold

and congested chests and are prone to get cold attacks due to the mild

changes in the weather.

2) This practice booste the immune system and loosens the mucus that

has been collected in the lungs.

3) It produces heat, which makes the body more resistant to cold and

coughs.

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Nutrition Education

Nutrition education has been defined as educational measures

for inducing desirable behavioral changes for the ultimate improvement in the

nutritional status of individual and family (Bagchi, 1987). Nutrition education

is an integral part of all nutrition intervention programmes. For the success of

nutrition education it is necessary to make it pragmatic by studying it is

necessary to make it pragmatic by studying the food habits and modifying

them according to the local availability of food items and dietary pattern

(Deshpande, et.al. 2003).

The present review of literature has following classification.

1) Concept of nutrition education

2) Review highlighting the need of nutrition and health education in Yog

Sadhak, Non Yog Sadhak, Yog Sadhika and Non Yog Sadhika

3) Knowledge, attitude and practices followed by Yog Sadhak, Non Yog

Sadhak, Yog Sadhika and Non Yog Sadhika.

Concept of nutrition education : -

The problem of malnutrition in Indian children exists despite 60

years of independence. Researchers have demonstrated that at similar income

levels, there were significant variations in diets of children depending on the

awareness and literacy status of women (FAO, 1998) studies have shown that

wide variations existed in the Sadhana between Yog sadhak starting from the

initiation of complementary feeding. (Dahiya, Kapoor, 1992; Subbulakshmi et

al, 1990) which in turn influence the nutritional status of Yog Sadhak Thus,

according to above definitions, nutrition education is responsible for

promoting health of target vulnerable sections through nutritional behaviour.

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Bekar (1977), Thus, selection of message and method are

crucial to the success of any nutrition education programme. The target group

also differs in various contexts. In the East Asian Context, it is either an

illeterative or very low literate group need, nature of group demographic

characteristics of the target group must be known for the success of nutrition

education programme. The nutritional status of an individual is the final out

come of many interacting factors. The food habits and practices reflect the

cultural, social and educational values and the economic conditions of a

community. Nutritional well being of a population depends upon the

interaction of a multitude of socio-economic and cultural factors. Education is

the process of bringing in desirable changes in human behaviour in

knowledge, attitudes and skills either in all, or one or more of them (Reddy,

1976). All nutrition education programmes are aimed at a poritive change in

knowledge, attitude and practices with regard to food and nutrition, (Devadas

et al, 1986). The importance of nutrition education as a means for improving

the nutrition of the community in the developing countries has been

increasingly realised during recent years (Swaminathan, 1985).

Nutrition education (NE) should stress on the current nutritional

deficiencies prevalent in the community and their prevention by the use of

local foods. It is good to remember that there is a lot of good in the practices

of present day regional groups that have enjoyed good health and longetivity.

In Nutrition Education people must be encouraged to retain the existing

beneficial food habits and add other foods, which may help to meet their

nutritional needs. Successful Nutrition Education reinforces the existing

cultural pattern and brings about only qualitative improvement by using

available food resources (Mudambi, 2007).

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The Effect of yog sadhak :-

Khare et al., (1988) selected 128 cases comprise of 44 runners

40 smokers & 40 subject performing yog sadhak were studied for period of

three months regarding the effect of total cholesterol and seum lipoproteins

level. 20 healthy controlled subjects of similar age graup were matched with

above cause. Their values were compared.

Smokers had lower level of HDL-C yogic and rurrnign causes

the rise in HDL – C Yog sadhak and running have definite value in lowering

total cholesteiol LDL – C & HDC – C. Results showed that total cholesterol

was increased amongst age group 40-60 yr. as compared to 20- 40 yr. as male.

Both runners and yog sadhak had simiar level of serum liprotein and total

cholester ol.

Karambelkar et al. (1981) attempted the investigation to

examine the effect of three weeks yoga training on the cholesterol level of the

17 female subjects of the teachers training certificate in yoga the yog sadhana

programme consisted of 25 yog. Sadhak as recommended by NFC syllabus.

Yog sadhana imported daily except for Sunday. It was observed significant

reduction in mean cholesterol of these subjects. No significant changes were

observed in weight and skin fold during this period.

Electro myographic (EMG) studies had conducted on the

performance of asanas by karm belkar, et al., (1969) the findings showed the

muscle activity, of degree of excellence in the pose and comfortable position.

Duration of holding the pose was changed as a result of practicing the asanas.

According to the perceptions of patanjali yog sutra. The two asanas

investigated were the paschimotanasana (posterior stretching) and posture an

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Ardhamatsyend rasana (half-spinal twist) the EMG activity was registered

from the laissimus dorsi, gluteus maximus biceps from Femories and

gastrocnemius muscles during the performance of these postures. The

improvement in relaxation of the gluteus maximum was significant for

paschimatonasana and Ardhamatsy-endrasana on both left sides. Relaxation

of biceps Femoris was statistically significant only for paschimatanasana it

was paschimaton asana. It was increased in every subject from 10% - 50%

Gopal et al. (1975), investigated for EMG amongst two group of subjects.

One group had been trained two asanals for a period of six months; the second

group and had no pervious training training in yoga but reular engaged in

dynamic Exercise. During the performance by both groups of a sequence of 8

asanas various EMG recording were obtained. In each of the non integrated

EMG was greater for the untrained subjects than for the trained subjects.

Training apparently made the performance of asanas involve less muscular

work.

It was found with yog sadhana that there was increase in

flexibility.

Hemoglobin :-

The effect of dynamic exercises the bloods oxygen transport

capacity changes only slight with normal variations in hemoglobin content.

On the other hand, a significant decrease in the iron content of the Red blood

cells, as occur in iron deficiency anemia, cause a decrease in the bloods

Oxygen carrying capacity and corresponding reduced capacity for sustaining

even mild aerobic exercise Gardnes, et al. (1975), had attempted a study on 29

iron-deficient anemic men and women with low hemoglobin levels were

placed in one of two groups; on group received. Intramuscular

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Davis, J. E. and N. Brewer (1935), found that blood volume first

falls, then rises, above normal during a four to nine weeks training period in

men & women. The increase blood volume persisted about four weeks after

cessation of training. Kjellberg and other, 1934;, observed similar result,

blood volume were found to be 10% - 19% higher after training before They

also found blood than volume was as much as 41% - 44% higher in the

athletically trained grouped than comparable untrained group.

Douglas, et al. (1984) Attempted a study on high low dosage

iron supplementation in iron deficient, endurance trained females. Females

subject engaged in endurance. Exercises were screened for iorn deficiency by

blood. 12 Females who met these criteria volunteered to participate in the

study. The subject were assigned to either a low dosage or high – dosage of

iron

Supplementation. Dietary intake of recolded for 7 days analyzed

to provide means daily intakes of iron, energy protein carbohydrates and fats.

Pre supplementation hemoglobin values averaged 11.7 gm / dl, and 13.2 gm /

dl/ for the high dosage group and low dosage groups respectively subjects

demonstrated progress to the more advanced stage of iron deficiency

indicated by hemoglobin level less than 12 gm / dl.

Increase of total Hb were found in dogs and humans as the

result of physical conditioning these increased seem to parakeel the incesed

blood volume, so that no increased hemoglobin construction seemed to occur.

Indeed, Dill & associates, 1974; found that hemoglobin construction to be

four percent n highly trainced runners than in controls. They concluded that

endurance othertes have thin blood but so much that, their total hemoglobin

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exceeds than that of nonathletic in 1949, Canstrup et al., showing that total

amount of Hb rather than the contraction in the blood determined factor for

richening a maximal V02.

The effect of Yog Sidashana :-

Khare, et al. (1989) A group of 25 healthy adults who were

performing yoga and age matched controls were compared in this study. The

examination included biochemical and hematological and ventilator function

tests. Slowing of pulse rate, corrective improvement in Hematological values,

significant decrese in blood.

Sugar with increase in plasma, protein specially albumin were

noted in this study. Mild expiratory how’s were found to have appreciable

improvement in majority variables have been among the most frequently

measured physiological vaniables in scientific study of yoga. A number of

studies have found the basal respiratory rate to be lower in the subjects who

yog sadhana routine for sometime.

P.V. Karambelkar (1969), of the gluteus maximum was

significant for Paschimatanasana and Ardha-Matsyendrasana on both right

and left sides. Relaxation of biceps femoris was statistically significant only

for Paschimatanasana. It was seen that the duration of maintenance of asana

was increased in every subject from 10% to 50%.

Gopal et al. (1975), investigated two groups of subjects : one

group had been trained in asanas for a period of six months; the second group

had no previous training in Yoga; but regularly engaged in light exercise.

During the performance by both groups of a sequence of 8 asanas, various

EMG recordings were obtained. In each of the asanas the non-integrated

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EMG was greater for the untrained subjects than for the untrained subjects

than for the trained subjects. Training apparently made the performance of

asanas involve less muscular work. Thus in both the above studies it was

shown that the performance of asanas involve less muscular work. It is found

that an easily recognised benefit of the practice of Yogic exercises is

increased flexibility.

Dhanaraj (1974) measured a number of physiological variables

and their changes after training either in Yoga or in the programme of

physical fitness. The six weeks of training for yoga group consisted of 15

minutes of selected asanas and two minutes of Pranayama. The six weeks of

5BX training consisted of 11 minutes for 5BX. standard graded sequence of

exercises and 4 minutes of additional exercises. He found that after only six

weeks of daily practice of the yoga routine, there was significant increase in

flexibility as measured by the Wells Sit-and-Reach Test. Post-detraining

showed decrease in the flexibility for Yoga group which was significant.

V. Robson Moses (1972), also considered changes in flexibility

of the left ankle, the hip, the hip and the trunk combined and the neck.

Measurements were made before and after ten weeks of training in selected

postures and breathing exercises in Yoga to the experimental group.

Statistical analysis showed significant increases in flexibility for the yoga

group as compared with the control group for hip, hip and trunk and neck

although not for ankle.

M.L. Gharote (1973) evaluated the effect of 3-weeks yogic

training programme recommended in the NFC syllabus on the different fitness

factors as measured by the Fleishman Battery of Fitness Tests. When the

scores of different tests were converted into an overall fitness index Gharote

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found that the 3-weeks of Yoga training caused statistically significant

positive changes in the fitness index for both males and females. In another

study investigating the effects of a nine weeks Yogic training programme on

physically conditioned young males Gharote and Ganguly reported similar

significant improvement in the physical fitness index derived from Fleishman

Battery of basic fitness tests as a result of yogic training programme. The gain

in extent flexibility was particularly highly significant in the experimental

group undergoing yogic training. Studied the effects of the Yogic exercise

programme of six weeks duration on the 5 tests of National Physical Effi-

ciency Drive using secondary school boys as subjects.

C. Giri (1966), "Yoga and physical fitness with special

reference to athletics," Giri included 80 meters sprint, 400 meters Run,

Cricket ball throw, Pull-ups and Running Broad jump. He found a significant

improvement among the subjects of experimental group in all the five tests as

a result of yogic training. When the group discontinued the practice of yogic

exercises for the same period of six weeks the effect gained was significantly

lost.

R. Therien (1959), "Influence of a 5BX and a Hathayoga

training programme on selected fitness measures," that the blood flow in the

finger was greater during the head stand than during either the horizontal

supine position or the erect standing position. The forehead skin temperature

increased and the skin temperature of the dorsum of the foot decreased during

the headstand as compared to other body positions found that after 6 weeks of

training, both yoga group and 5BX group demonstrated decreases in the heart

rate in basal state by a small but statistically significant amount. There was no

appreciable change in the control group.

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Gopal reported that subjects who were trained for 6 months in

yoga demonstrated a lower heart rate during the performance of a variety of

yoga practices than those who performed them without previous training off

the practice of yogic breathing exercises and of hyperventilation by yoga

students, mean heart rate was found 45 by Wenger13 to be higher than the pre-

exercise level. The elevation was 2 beats per minute during Bhastrika, 4

during Ujjayi and 12 during Kapalbhati. The elevations were much greater in

hyperventilation, amounting to increases of 28 to 32 beats per minute.

Swami Kuvalayananda (1926) measured brachial blood pressure

before, during and after the practice of Shirshasana, Sarvanga-sana and

Matsyasana. The general trend was for readings to be higher during practice

of asana than during sittings before and after the postures. The magnitude of

the increase was greatest in Sarvangasana and less in Shirshasana and

Matsyasana. Changes in blood pressure were observed by Wenger during

certain breathing exercises as compared to during a pre-practice period. Mean

systolic pressure increased by 10 mm.Hg during Bhastrika and 12 mm.Hg

during Kapalabhati and decreased slightly during Ujjayi.

S. Rao (1968), "Oxygen consumption during yoga type breath-

ing at altitudes of 530m.and 3800m trials was 1.26 respirations per minute. In

the minutes prior to the Ujjayi practice respiratory rate averaged twenty two.

Subsequent to Ujjayi practice the respiratory rate was 19 in the first minute

and 20 or 21 in next several minutes. In the subject studied by Rao,

respiratory rate during 10 minutes of Ujjayi was 1.5 at a low altitude of 520

metres and 3.0 at a high altitude of 3800 metres. During normal breathing the

respiratory rate was higher at the low altitude. In a study over several years of

the effect of a three week programme of yogic training on physical education

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students Bhole et al. observed statistically significant increase of 15 sees, in

breath holding time. Dhanaraj reported that 6 weeks practice of 15 minutes of

Hathayoga daily produced a statistically significant change in breath holding

time. This increase of 12 seconds was lost when yogic practice was

discontinued. Another group practising 5BX program for physical fitness for

6 weeks showed much smaller yet statistically significant increase in breath,

holding time.

Moses (1972) measured breath holding time before and after a

one-week Hathayoga class and 10-week physical education class. When the

two groups were compared the yoga group showed greater significant

increase in the breath holding time after full exhalation, after full inhalation

preceded by hyperventilation and after normal inhalation. There was no

significant difference between the groups in the increase of breath-holding

time after full inhalation. Bt Tble and Joshi have reported significant increase

in ae breath holding time after the practice of Kapalabhati for a beriod of 30

sees, to 1 minute.

Increase in tidal volume has been observed by Rao in the

subjects practising Shirshasana. The headstand tidal volume was also found

greater than erect standing volume, which resulted in increased minute

ventilation. Normal movement of air whether in basal state after a regimen of

Yoga practices or in non-basal states in particular asanas or pranayamas has

been studied by Bhole et al., Udupa et al., Dhanaraj and Gopal et al. In

general the respiratory efficiency was improved as a result of yogic training.

Significant increase in the Peak Expiratory Flow rate was

observed in a study by Gore and Gharote. The study evaluated the effect of 3

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weeks yogic training programme on Peak Flow Rate of 105 males and 30

females. This indicated an improvement in the ventilator/ efficiency.

Wenger (1969) found that value for palmer conductance and log

conductance change were very low among a group of serious yoga students in

comparison with norms determined from various United States subjects. He

considered these findings to be evidence that the yoga students had acquired

an ability to relax voluntarily. When the subjects practised any of the yogic

breathing exercises or non-yogic exercise of hyperventilation increases in

palmer conductance were found. Pratap studied palmer conductance in

response to various stimuli. In each case average response level for palmer

conductance was less when the subjects were in erect yogic posture.

Effect Of Non-Yogic Exercise :-

The purpose of all exercise programmers is to contribute to the

development of physical fitness in all its aspects and involving different

components. These include muscular strength and endurance, cardio-

respiratory endurance, motor fitness elements and body composition. In

reviewing this problem it becomes obvious that the types of physical activities

have different effects and may not be limited to a single fitness ' component.

Thus muscular strength and endurance are best developed by

applying increased resistance to the muscles. Cardio-respiratory endurance is

improved through activities that produce moderate contractions of large

muscle groups over relatively long periods during which pronounced

adjustments of the circulatory-respiratory complex are necessary. Motor

fitness includes muscular endurance, agility, speed, running endurance,

development of each of which has specific exercise applications.

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The circulatory and respiratory responses to exercise of 'various

intensities and durations have been studied by many investigators. The

intensity of exercise is closely correlated with the heart rate in the individual.

Evidence is quite clear that physical training lowers the post-exercise heart

rate.

This was demonstrated in young men by Brouha et al. These

results have been confirmed number of times by other workers.

The Effect of Yoga Practices

Khare, et al. (1989), A group of 25 healthy adults who were

performing yoga and age matched controls were compared in this study. The

examination included biochemical, and hematological and ventilatory

function tests. Slowing of pulse rate, corrective improvement in

hematological values, significant decrease in blood sugar with increase in

plasma protein specially albumin were noted in this study. Mild expiratory

flows were found to have appreciable improvement in majority of the

patients.

Respiratory variables have been among the most frequently

measured physiological variables in scientific studies of Yoga. A number of

studies have found the basal respiratory rate to be lower in the subjects who

practiced yoga routine for some

Measurements by Wenger (1961), Datey, et al. (1969) and

Patel, (1973) reported respiratory rate decreased during and after Shavasana.

In all these cases

Respiratory rate decreased to less than 10 respiration per

minute. Miles, (1964) and Rao, (1968), studied respiratory variables before,

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during and after Ujjayi pranayama. In the data presented by Miles the mean

respiratory rate for subjects was 20 per minutes. The Ujjayi pranayama trials

was found 1.26 respiration per minutes. In the minutes prior to the Ujjayi

practice respiratory rate averaged twenty-two. Subsequent to Ujjayi practice

the respiratory rate was 19 in the first minute and 20 or 21 in next several

minutes. In the subject student by Rao, respiratory rate during 10 minutes of

Ujjayi was 1.5 at a low altitude of .520 kilometers and 3.0 at a high altitude of

3.800 kilometers. During normal breathing the respiratory rate was higher at

time low altitude.

In a study over several years of the effect of a three-week

programme of yogic training on physical education students Bhole, et. al.,

(1972), observed statistically significant improvement in breath holding time

by 15 seconds.

Udupa (1975), also seen same evidence for increase in breath

holding time as a result of a practice of yoga postures and breathing exercises.

Moses (1972), measured breath-holding time before and after a

ten-week hathayoga class and 10-week physical education class. The two

groups were compared by the mean values. Yoga group showed significant

increase in the breath holding time after full exhalation. After full inhalation

the breath holding time preceded by hyperventilation and after normal

inhalation. There was insignificant difference between both the groups though

increase in the breath holding time after full inhalation.

Bhole (1976) and Joshi, (1981), had reported significant

increase in the breath holding and time after the practice of Kapalbhati. The

breath holding was increased by 30 sec. to 1 minute.

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Rao (1968), had observed increase in tidal volume in the

subject practicing Shirahasana. The headstand tidal volume was also found

greater than erect standing volume that resulted in increased minute

ventilation

Gore and Gharote (1981), observed significant increase in the

peak expiratory flow rate in a study. The study evaluated the effect of 3 weeks

yogic training programme. Gore on peak flow rate of 105 males and 30

females. This indicated an improvement in the ventilator efficiency.

Nayar, et al. (1975), conducted a study on 53 cadets of the

national defense academy divided into 3 groups as group doing routine NDA

training, group doing NDA training plus athletics and group doing NDA

training yoga exercises. The yoga group recorded increase in breath holding

time and vital capacity. It also recorded in increase in forced expiratory

volume.

The Effect of Yog Practices

Gharote (1973), evaluated the effect of 3-weeks yogic training

programme recommended in the MFC syllabus on the different fitness factors

as measured by the Fleishman battery of fitness tests. The scores of different

tests were converted into an overall fitness index. Results shows that the 3-

weeks of yoga training caused statistically significant changes in the fitness

index for both males and females.' The investigation of the effects of a nine

weeks yoga-training programme on conditioned young males. Gharote and

Ganguly, (1979), reported similar significant improvement in the physical

fitness index derived from Fleishman battery of basic fitness tests as a result

of yoga training programme. The gain in extent of flexibility was particularly

highly significant in the experimental group undergoing yoga training.

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Giri (1966), studied the effects of the yoga exercise programme

of six weeks duration on the 5 tests of National Physical Efficiency Drive

using secondary school boys as subjects. The tests included 80 meters sprint,

400 meters run, cricket ball throw, pull ups and Running Broad jump. Results

show a significant improvement amongst the subjects of experimental of

group in all the five tests as a result of yoga training. When the subjects

discontinued the yoga practices for the same period of six weeks the effects

gained by yoga exercises for the period of six weeks was significantly loss.

An index widely used to determine overall cardiovascular efficiency is the

Harvard Step Test. This step test has been mostly used because of the

strenuous nature of physical exerts. Higher scores indicate greater

cardiovascular efficiency. Ganguly and Gharote, (1974), measured scores of

Harvard Step Test in a study involving 11 clinically normal male of mean age

of 26 years. They were tested before and after 8 months of yoga training

programme. The training consists of hour daily yoga practices. Yoga practices

include asanas, Cleaning practices known as Kriyas, breathing exercises

known as pranayama, Bandhas, Mudras and Meditation. An average increase

in C-R index was 7.6 in the test scores, it was found statistically significant

after the completion of yoga training. It may look paradoxically, that a yoga-

training programme, which does not involve vigorous exercises, has been able

to promote cardio-vascular efficiency. It might create interest to compare such

results in controlled conditions as opposed to programmes of vigorous

exercise in terms of cardiovascular efficiency.

Gopal (1961), The study effect of six-month yoga training on

heart rate was attempted. Pre and post test results shows that subjects trained

for 6 months for yoga training were finds decreasing heart rate. The heart rate

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78

decrease with the performance of a variety of yoga practices than performed

without previous training.

Vinod, et al. (1984), suggest that Asanas and meditation

produced emotional stability and physical relaxation significantly.

Accordingly the present study demonstrated that the yoga practitioners was

slightly neurotic better than active subjects and inactive subjects.?" Ives, and

Sosnoff, J., (2000), Mind body exercise methods were spreading rapidly

through out the health fitness and rehabilitation fields. Many of the claimed

benefits for their activities were not supported by clinical evidence as

alternative therapies. They carried legal and professional ramifications,

understanding the nature of mind body exercise and knowing the scientific

evidence behind claims for its benefits could help clinicians made appropriate

recommendations to patients, e.g. Yoga and Tai-Chi -Chuan16 could reduced

stress, decrease hypertension, and exert cardiorespiratory benefits and Tai Chi

could improved balance in seniors. However there was no enough evidence to

support replacing conventional medical treatment by sociometric methods.

Bijay Kumar Parida and Shirley Telles (1999), The study was

carried out to assess whether general yoga practices would improve the

performance of adults on reaction time. 33 adults between 17-43 years of age

were studied. The group underwent yoga training for 30 days. The yoga

practice was consists of asanas, pranayama, meditation, devotional sessions,

lectures and cleansing techniques. Assessment were taken from the first day

of the 28 days yoga training on reaction time to colored light cues. Each

subject had four trials with following sequence- red, amber, green and red

light cues. The same sequence was followed for all subjects on pre and post

assessments. The group showed a significant improvement in reducing their

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79

reaction time to colored light cues. Statistical analysis was done using paired

T test. The percentage changes were comparable, i.e., red- 22%, amber-

22.2%, green-24.7% and red-26.8%. The results showed that yoga practices

help in reducing the reaction time to colored light cues.

It may be concluded that there were substantial evidences,

which suggested that vigorous physical exercise could alter the rate of decline

of reaction time. The effects of aerobic training on the nervous systems were

well documented and many researchers have demonstrated their effects by

reporting faster response times following a vigorous physical exercise

programme and some investigators however, did not find a positive

relationship between aerobic fitness and reaction time, but several

methodological problems plagued these studies. The research in which a

positive relationship was observed between aerobic fitness and reaction time

also had methodological faults chief of which was the lack of a standardized

measure of evaluate aerobic fitness (V02 max) in elderly subjects.

The Personality Differences

Lynn (1959), conducted the study to examine the relationship of

two personality dimensions of neuroticism and extroversion with academic

achievements. The author 16 Tai chi chiuan: - Tai chi chi'uan or tai chi is a

physical condition exercise that evidences the flexibility of body movement.

The slow, graceful elegant Jostens of Tai chi chiuan routines hardly resemble

the original hand and fort blans and blocks the porries they represent. There is

little likelihood that the chi chi'uan used far practical modern self-defense. In

china it is usually prouticed by individuals and by groups also gathers in to

perform the movements in Unisom.

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Brouha L, N.W. Fradd and B.M. Savage, "Studies in physical efficiency of

college students," Research Quarterly, 15 : 211-224, 1944.

Dhanaraj V.H., The effects of Yoga and the 5BX fitness plan on selected

physiological parameters (Ph.D. Dissertation, University of Alberta,

Edmonton, 1974).

Funderburk James, Science Studies Yoga (N.P. : Himalayan International

Institute of Yoga Science and Philosophy of USA, 1977), p 257.

Gharote M.L and S.K. Ganguly, "Effects of a nine-week Yogic training

programme on some aspects of physical fitness of physically

conditioned young males," Indian Journal of Medical Sciences,

33:10 : 258-263, Oct., 1979.

Gharote M.L"Effect of Yogic training on Physical fitness," Yoga Mimamsa,

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Gharote M.L., Effect of Yogic Training on Physical Fitness. Yoga Mimamsa,

(1973), 15(4) : P. 31.

Giri C. (1966), "Yoga and physical fitness with special reference to athletics,"

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Karambelkar P.V. , M.V. Bhole, and M.L. Gharote, "Muscle activity in some

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Kuvalayananda Swami, "Blood Pressure experiments on Sarvangasana and

Matsyasana," Yoga Mimamsa, 2:1: 12-38, 1926.

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Yoga Mimamsa, 2:1: 92-99, 1926.

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Therien, R. "Influence of a 5BX and a Hathayoga training programme on

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(Washington D.C. : American Association for Health, Physical

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Wenger M.A and B.K. Bagchi, "Studies of autonomic functions in

practitioners of Yoga in India, "Behavioural Science, 6 : 312-323,

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Wenger M.A., and B.K. 3agchi, Op. cit. Pratap, "Difference in magnitude of

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Yoga, The Science, Volume 6, Issue 4, January-June (2010), page no 10-12.