Effect of Suryanamaskar Practice on Speed of Movement and Vital Capacity Effect of Suryanamaskar Practice on Speed of Movement and Vital Capacity

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Medicina Sportiva (2012), vol VIII, no 2, 1829 - 1833 Medicina Sportiva (2012), vol VIII, no 2, 1829 - 1833 Romanian Sports Medicine Society Romanian Sports Medicine Society

1829 1829

Effect of Suryanamaskar practice on speed of movement and vital capacity Effect of Suryanamaskar practice on speed of movement and vital capacity

Baljinder Singh Bal1, Harbinder Singh2, Surjeet Singh2 Baljinder Singh Bal1, Harbinder Singh2, Surjeet Singh2 1Department of Physical Education, Guru Nanak Dev University, Amritsar, Punjab, India 1Department of Physical Education, Guru Nanak Dev University, Amritsar, Punjab, India 2Department of Physical Education, University of Kashmir, Hazratbal, Srinagar (J&K) India 2Department of Physical Education, University of Kashmir, Hazratbal, Srinagar (J&K) India

Abstract. The purpose of this study was to assess the effect of suryanamaskar practice on speed of movement and vital Abstract. The purpose of this study was to assess the effect of suryanamaskar practice on speed of movement and vital capacity. A group of 24 university girls (mean ± SD: age 21.45± 1.55 years, height 1.67 ± 0.036m, body mass 62.00 ± capacity. A group of 24 university girls (mean ± SD: age 21.45± 1.55 years, height 1.67 ± 0.036m, body mass 62.00 ± 3.39kg) volunteered to participate in this study. They were randomly assigned into suryanamaskar (S) and control (C) 3.39kg) volunteered to participate in this study. They were randomly assigned into suryanamaskar (S) and control (C) groups, n = 12 each. The S group was subjected to 5 week practice consisting of 12 asanas; the control group groups, n = 12 each. The S group was subjected to 5 week practice consisting of 12 asanas; the control group participated in the routine yoga training. The 5 week suryanamaskar practice brought about significant improvements in participated in the routine yoga training. The 5 week suryanamaskar practice brought about significant improvements in speed of movement and vital capacity. None of the variable significantly improved in Group C. The suryanamaskar speed of movement and vital capacity. None of the variable significantly improved in Group C. The suryanamaskar practice may be recommended to improve speed of movement and vital capacity and may contribute to enhance practice may be recommended to improve speed of movement and vital capacity and may contribute to enhance concentration based performance and voluntary control of breathing. concentration based performance and voluntary control of breathing. Key words: Suryanamaskar, speed of movement, vital capacity. Key words: Suryanamaskar, speed of movement, vital capacity.

Introduction Introduction Suryanamaskar relevance and versatility make it The sequence of asanas is such that each asana is Suryanamaskar relevance and versatility make it The sequence of asanas is such that each asana is one of the most useful and complete methods to complimentary to the next (3). one of the most useful and complete methods to complimentary to the next (3). bring about health and vigour while at the same During Suryanamaskar, muscles of the entire bring about health and vigour while at the same During Suryanamaskar, muscles of the entire time preparing an adept for the deeper processes body experience stretch and pressure alternately time preparing an adept for the deeper processes body experience stretch and pressure alternately of yoga. and therefore it is said to give more benefits with of yoga. and therefore it is said to give more benefits with It is based on three elements: rhythm, energy and less expenditure of time (4). Through practicing It is based on three elements: rhythm, energy and less expenditure of time (4). Through practicing form. Form is evident in the twelve postures various body postures (asana) and breathing form. Form is evident in the twelve postures various body postures (asana) and breathing which are always performed in the same sequence techniques (pranayama), it is believed that one which are always performed in the same sequence techniques (pranayama), it is believed that one (1). Yoga is believed to be 4000 to 8000 years old can obtain a sound physical body as well as a (1). Yoga is believed to be 4000 to 8000 years old can obtain a sound physical body as well as a with its origins in the Indus valley civilization in calm and peaceful mind. with its origins in the Indus valley civilization in calm and peaceful mind. the north-western part of India. Regular practice of a variety of yoga techniques the north-western part of India. Regular practice of a variety of yoga techniques The word yoga, meaning “unity or oneness” was have been shown to lower heart rate and blood The word yoga, meaning “unity or oneness” was have been shown to lower heart rate and blood derived from the Sanskrit word “yuj” which pressure in various populations. In recent years, it derived from the Sanskrit word “yuj” which pressure in various populations. In recent years, it means “to join”. Oga was first mentioned in Rig has become more apparent that people need means “to join”. Oga was first mentioned in Rig has become more apparent that people need Veda, the oldest sacred text of Brahmanism, techniques to help them cope with the everyday Veda, the oldest sacred text of Brahmanism, techniques to help them cope with the everyday which formed the basis of modern day Hinduism stressors of modern life (5, 6, 7). which formed the basis of modern day Hinduism stressors of modern life (5, 6, 7). in approximately 1500 B.C.E. In the Upanishads Since time is often seen as a limiting factor when in approximately 1500 B.C.E. In the Upanishads Since time is often seen as a limiting factor when (800-500 B.C.E.), yoga was thought of as a way exercising, a daily practice of suryanamaskar (800-500 B.C.E.), yoga was thought of as a way exercising, a daily practice of suryanamaskar of life that would allow an individual to achieve (salute to the sun) can be the perfect solution for of life that would allow an individual to achieve (salute to the sun) can be the perfect solution for liberation from suffering (2). time-challenged individuals. Surya Namaskara is liberation from suffering (2). time-challenged individuals. Surya Namaskara is With increasing scientific research in yoga, its a series of 12 physical postures made up of a With increasing scientific research in yoga, its a series of 12 physical postures made up of a therapeutic aspects are also being explored. variety of forward and backward bends. therapeutic aspects are also being explored. variety of forward and backward bends. Suryanamaskar – The salutation to the God Sun is The series of movements stretch the spinal Suryanamaskar – The salutation to the God Sun is The series of movements stretch the spinal also a part of Indian traditional yogic practices. column and upper and lower body through their also a part of Indian traditional yogic practices. column and upper and lower body through their Each cycle of suryanamaskar is a sequence of full range of motion, massaging, toning and Each cycle of suryanamaskar is a sequence of full range of motion, massaging, toning and certain ‘asanas’ performed along with stimulating vital organs by alternately flexing the certain ‘asanas’ performed along with stimulating vital organs by alternately flexing the ‘pranayama’. body forwards and backwards (2). ‘pranayama’. body forwards and backwards (2). Effect of Suryanamaskar practice on speed of movement and vital capacity Effect of Suryanamaskar practice on speed of movement and vital capacity Baljinder Singh Bal & all Baljinder Singh Bal & all 1830 1830

It builds upper body strength through the Material and Methods It builds upper body strength through the Material and Methods inherent weight bearing positions, especially Subjects: The researcher utilized the inherent weight bearing positions, especially Subjects: The researcher utilized the in the arms and shoulders, throughout the experimental method on a sample of (24) in the arms and shoulders, throughout the experimental method on a sample of (24) series. The simulated push-up movement and university girls (Mean ± SD: age 21.45± 1.55 series. The simulated push-up movement and university girls (Mean ± SD: age 21.45± 1.55 upper body weight bearing positions in the years, height 1.67 ± 0.036 m, body mass 62.00 upper body weight bearing positions in the years, height 1.67 ± 0.036 m, body mass 62.00 series may help to develop muscular strength ± 3.39 kg). The study was approved by the series may help to develop muscular strength ± 3.39 kg). The study was approved by the and endurance in the pectoral, triceps, as well ethics committee of Directorate of Sport in and endurance in the pectoral, triceps, as well ethics committee of Directorate of Sport in as the muscles of the trunk. (8, 6). The series Guru Nanak Dev University, Amritsar, as the muscles of the trunk. (8, 6). The series Guru Nanak Dev University, Amritsar, gives such a profound stretch to the body that Punjab, India. All participants were informed gives such a profound stretch to the body that Punjab, India. All participants were informed it is considered to be a complete yoga practice about the study aim and methodology as well it is considered to be a complete yoga practice about the study aim and methodology as well by itself. Suryanamaskar has a deep effect in as about the possibility of immediate by itself. Suryanamaskar has a deep effect in as about the possibility of immediate detoxifying the organs through oxygenation acceptance at any time of the experimentation. detoxifying the organs through oxygenation acceptance at any time of the experimentation. and has a deeper relaxing effect. It reduces Subjects agreed to the above conditions in and has a deeper relaxing effect. It reduces Subjects agreed to the above conditions in stress, rejuvenates us and improves circulation writing. stress, rejuvenates us and improves circulation writing. (8). They were randomly assigned into (8). They were randomly assigned into It is claimed that suryanamaskar practice gives suryanamaskar (S) and control (C) groups, n = It is claimed that suryanamaskar practice gives suryanamaskar (S) and control (C) groups, n = benefits of both- asana and pranayama and 12 each. The S group was subjected to 5- week benefits of both- asana and pranayama and 12 each. The S group was subjected to 5- week improves general health and fitness. Hence, practice consisting of 12 asanas; the control improves general health and fitness. Hence, practice consisting of 12 asanas; the control the present study was undertaken to study group participated in the routine yoga training the present study was undertaken to study group participated in the routine yoga training effects of suryanamaskar practice on speed of effects of suryanamaskar practice on speed of movement and vital capacity. movement and vital capacity.

Table I. Subjects’ Demographics Table I. Subjects’ Demographics

Variable Group Variable Group Training Group (N=12) Control group (N=12) Training Group (N=12) Control group (N=12) Mean ± SD Mean ± SD Mean ± SD Mean ± SD Age (years) 21.66± 1.77 21.25± 1.35 Age (years) 21.66± 1.77 21.25± 1.35 Body mass (kg) 62.25± 2.73 62.00± 4.06 Body mass (kg) 62.25± 2.73 62.00± 4.06 Body height (m) 1.67± 0.042 1.67±0.030 Body height (m) 1.67± 0.042 1.67±0.030

Methodology. The Nelson’s speed of “ready” the subject claps hands gliding them Methodology. The Nelson’s speed of “ready” the subject claps hands gliding them movement test was used to measure the on the table (Fig. 1B) thus stopping the timer. movement test was used to measure the on the table (Fig. 1B) thus stopping the timer. combined reaction and movement speed of The procedure is repeated 20 times, 5 lowest combined reaction and movement speed of The procedure is repeated 20 times, 5 lowest hands. The Nelson’s test consists of stopping a and 5 highest results being discarded. hands. The Nelson’s test consists of stopping a and 5 highest results being discarded. rod-shaped timer upon a command. In the The reliability coefficient for university rod-shaped timer upon a command. In the The reliability coefficient for university starting position, the palms are on the table 30 students was found to be 0.75. starting position, the palms are on the table 30 students was found to be 0.75. cm apart (Fig. 1A) and upon command cm apart (Fig. 1A) and upon command

A B A B

Figure 1. Illustration of the Nelson’s speed of movement test: A – Starting position; B – End position. Figure 1. Illustration of the Nelson’s speed of movement test: A – Starting position; B – End position.

Medicina Sportiva Medicina Sportiva Effect of Suryanamaskar practice on speed of movement and vital capacity Effect of Suryanamaskar practice on speed of movement and vital capacity Baljinder Singh Bal & all Baljinder Singh Bal & all 1831 1831

Vital capacity (VC) measured in litters by Subjects filled their lung as much as possible. Vital capacity (VC) measured in litters by Subjects filled their lung as much as possible. using spirometer. The subject was asked to As soon as the subjects had their lungs fully using spirometer. The subject was asked to As soon as the subjects had their lungs fully breathe normally through the mouthpiece of inflated, they bellowed all the air out as fast as breathe normally through the mouthpiece of inflated, they bellowed all the air out as fast as spirometer. It was made sure that the nose they can. The best of 3 vital capacity spirometer. It was made sure that the nose they can. The best of 3 vital capacity clips were on. maneuvers were taken. clips were on. maneuvers were taken.

A B A B

Figure 2. Illustration of the vital capacity of test: A – Starting position; B – End position. Figure 2. Illustration of the vital capacity of test: A – Starting position; B – End position.

A A B C D B C D

H H F G F G E E

K L K L I J I J

Figure 3. The 12 poses of suryanamaskar Figure 3. The 12 poses of suryanamaskar

Statistical Analysis. A Paired (samples) t-test Table II shows that the mean of speed of Statistical Analysis. A Paired (samples) t-test Table II shows that the mean of speed of was used in data analysis. The level of p≤0.05 movement of pre-test and post-test of was used in data analysis. The level of p≤0.05 movement of pre-test and post-test of was considered significant. suryanamaskar group was 2.00 and 1.62 was considered significant. suryanamaskar group was 2.00 and 1.62 respectively, whereas the mean of pre-test and respectively, whereas the mean of pre-test and Results post-test of control group was 2.07 and 1.74. Results post-test of control group was 2.07 and 1.74. The results of speed of movement and vital The t value in case of suryanamaskar was The results of speed of movement and vital The t value in case of suryanamaskar was capacity tests in the suryanamaskar and 3.545 and for control group it was 1.715. The capacity tests in the suryanamaskar and 3.545 and for control group it was 1.715. The control groups are presented in Table II. critical value of t at 95% probability level in control groups are presented in Table II. critical value of t at 95% probability level in suryanamaskar group is much lower (1.761) suryanamaskar group is much lower (1.761) than the observed value of t (3.545*). than the observed value of t (3.545*).

Table II. Mean values (±SD) speed of movement and vital capacity in suryanamaskar Table II. Mean values (±SD) speed of movement and vital capacity in suryanamaskar and control groups (n = 12 each) before (pre) and after (post) 5 weeks of training and control groups (n = 12 each) before (pre) and after (post) 5 weeks of training GROUP VARIABLE PRE-TEST POST-TEST T-VALUE P-VALUE GROUP VARIABLE PRE-TEST POST-TEST T-VALUE P-VALUE Speed of Movement Speed of Movement Suryanamaskar 2.00±0.23 1.62±0.39 3.545* P = 0.0032 Suryanamaskar 2.00±0.23 1.62±0.39 3.545* P = 0.0032 Control 2.07±0.33 1.74±0.59 1.715 P = 0.1084 Control 2.07±0.33 1.74±0.59 1.715 P = 0.1084 Suryanamaskar Vital Capacity 3.29±0.27 3.56±0.31 2.918* P = 0.0112 Suryanamaskar Vital Capacity 3.29±0.27 3.56±0.31 2.918* P = 0.0112 Control 3.30±0.24 3.38±0.43 0.618 P = 0.5468 Control 3.30±0.24 3.38±0.43 0.618 P = 0.5468

The data does suggest that the differences maximum range giving a profound stretch to The data does suggest that the differences maximum range giving a profound stretch to between pre-test and post-test of speed of the whole body. In this study, the 5-week of between pre-test and post-test of speed of the whole body. In this study, the 5-week of movement in suryanamaskar group are suryanamaskar practice showed significant movement in suryanamaskar group are suryanamaskar practice showed significant significant. The mean of vital capacity of pre- improvement in speed of movement and vital significant. The mean of vital capacity of pre- improvement in speed of movement and vital test and post-test of suryanamaskar group was capacity. test and post-test of suryanamaskar group was capacity. 3.29 and 3.56 respectively, whereas the mean Our findings are supported by those of Anand 3.29 and 3.56 respectively, whereas the mean Our findings are supported by those of Anand of pre-test and post-test of control group was Balayogi Bhavanani et al. who reported that of pre-test and post-test of control group was Balayogi Bhavanani et al. who reported that 3.30 and 3.38. The t value in case of suryanamaskar has positive physiological 3.30 and 3.38. The t value in case of suryanamaskar has positive physiological suryanamaskar was 2.918 and for control benefits as evidenced by changes in suryanamaskar was 2.918 and for control benefits as evidenced by changes in group it was 0.618. The critical value of t at pulmonary function, respiratory pressures, group it was 0.618. The critical value of t at pulmonary function, respiratory pressures, 95% probability level in suryanamaskar group handgrip strength and endurance, and resting 95% probability level in suryanamaskar group handgrip strength and endurance, and resting is much lower (1.761) than the observed value cardiovascular parameters. In conclusion, the is much lower (1.761) than the observed value cardiovascular parameters. In conclusion, the of t (2.918*). The data does suggest that the suryanamaskar practice may be recommended of t (2.918*). The data does suggest that the suryanamaskar practice may be recommended differences between pre-test and post-test of to improve speed of movement and vital differences between pre-test and post-test of to improve speed of movement and vital vital capacity in suryanamaskar group are capacity and may contribute to enhance vital capacity in suryanamaskar group are capacity and may contribute to enhance significant. concentration based performance and significant. concentration based performance and Discussion Yoga asanas are psychophysical voluntary control of breathing. Discussion Yoga asanas are psychophysical voluntary control of breathing. practices to culture body and mind. Acknowledgements. Authors would like to practices to culture body and mind. Acknowledgements. Authors would like to Physiological responses to physical training, thank department of Physical Education and Physiological responses to physical training, thank department of Physical Education and including yoga, have been well studied by Sports (AT) Guru Nanak Dev University, including yoga, have been well studied by Sports (AT) Guru Nanak Dev University, many investigators (10). Yoga, a method of Amritsar (Punjab) for providing assistance in many investigators (10). Yoga, a method of Amritsar (Punjab) for providing assistance in learning that aims to attain the unity of mind, collecting the relevant information for learning that aims to attain the unity of mind, collecting the relevant information for body, and spirit through exercise, breathing undertaking quality research. body, and spirit through exercise, breathing undertaking quality research. and meditation may be expected to positively and meditation may be expected to positively influence many physiological functions References influence many physiological functions References including respiration and kinaesthetic 1. Sparrowe L (1999). Yoga: A Yoga Journal including respiration and kinaesthetic 1. Sparrowe L (1999). Yoga: A Yoga Journal perception (11-13). Suryanamaskar is a part of Book. Hugh Lauter Levin: Westport. 2-3. perception (11-13). Suryanamaskar is a part of Book. Hugh Lauter Levin: Westport. 2-3. 2. Saraswati S (1999). Asana, Pranayama, 2. Saraswati S (1999). Asana, Pranayama, yogic practices and is believed to be an all- th yogic practices and is believed to be an all- th round exercise. Suryanamaskar is a series of Mudra, Bunda (4 Ed.) Swami round exercise. Suryanamaskar is a series of Mudra, Bunda (4 Ed.) Swami twelve physical postures. These alternating Satyasangananda Saraswati: Munger, twelve physical postures. These alternating Satyasangananda Saraswati: Munger, Bihar, pp11-12. Bihar, pp11-12. backward and forward bending postures flex backward and forward bending postures flex and stretch the spinal column through their and stretch the spinal column through their

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