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International Journal of Health Sciences and Research Vol.11; Issue: 1; January 2021 Website: www.ijhsr.org Review Article ISSN: 2249-9571

A Review on Therapeutic Effect of Kirtan Kriya

Maddegoda Gedara Wasantha Ramya Kumari1, Herath Kumara Bandarage Minrupa Suramraji Karunaratne2

1Temporary Demonstrator, Kumari M.G.W.R., Department of Basic Principles, Gampaha Wickramarachchi Ayurveda Institute, University of Kelaniya, Yakkala , Sri Lanka. 2Senior Lecturer, Karunaratne H.K.B.M.S, Department of Cikitsa, Gampaha Wickramarachchi Ayurveda Institute, University of Kelaniya, Yakkala, Sri Lanka.

Corresponding Author: Maddegoda Gedara Wasantha Ramya Kumari

ABSTRACT

Kirtan Kriya is a meditation method which was mentioned in the yoga. The main focus of paper was on previous research on Kirtan Kriya. The main objective was to identify the therapeutic effects of Kirtan Kriya. Sixteen research articles were found in google scholar. Improving cognition, reducing Alzheimer’s disease, reducing dementia, changing cerebral blood flow, improving sleep, improving memory, reducing stress, lowering anxiety, decreasing depression ,improving psychological well-being, down regulate inflammatory genes, up regulate immune system genes, improving insulin and glucose regulatory genes, increasing telomerase, reducing pain, help in PTSD (Post Traumatic Stress Syndrome) patients, help in Mild Cognitive Impairment patients, improving quality of life and improving concentration were the therapeutic effects which found in this study. Improving cognition is the best therapeutic action of Kirtan Kriya according to the findings.

Key words: Cognition, Meditation.

INTRODUCTION systematic treatise of yoga which was Yoga is a holistic philosophy written around the third century. is originated in ancient India. The word considered as the father of yoga. “yoga” was derived from root “yuj” was described in patanjali’s yoga . [2] which means to connect, union or balance. Yoga helps to endure happiness, sorrow, Post-Classical yoga period victory and defeat equally in life. [1] Various yoga masters developed History of yoga can be divided into yoga. The purpose of this tantra four main periods. [2] yoga was to cleanse body and mind. [2]

Pre-classical yoga period period Yoga was developed in Northern Vivekananda, T. India with Indus- Sarasvati civilization. In Krishnamacharya, Swami Sivananda and this period, Bhagavad-Gita is the most are some of the popular yoga famous yogic scripture. yoga and teachers in India. Because of these teachers, were mentioned in Upanishad. yoga philosophy was spread all over the [2] world. is popular in this era. [2] There are several types of yoga such Classical Yoga period as hatha yoga, raja yoga, , Patanjali’s yoga sutras were bhakthi yoga, jnana yoga and tantra yoga. prominent in this period. It was the first [3]

International Journal of Health Sciences and Research (www.ijhsr.org) 240 Vol.11; Issue: 1; January 2021 Maddegoda Gedara Wasantha Ramya Kumari et.al. A review on therapeutic effect of kirtan .

Yoga consists of eight main There are five . components called as ashtanga yoga. They Saucha- purity of body, mind and speech are Yama, , Aasana, , Santosa – contentment , Dharana, Dhyana, and - self discipline . The first four of these are related Svadhyaya- study of self, study of to Sharira (Physical body), next three are Ishvarapanidhana- contemplation of god related to Manas (Mind) and last one related to Athma. Samadhi is the ultimate goal of yoga. [4] Asana is the physical aspect of yoga. Yama [4] The steady and comfortable postures are The first limb of ashtanga yoga is called as . dealing with our behavior and ethics. Asana should be hold for a period of There are five mentioned in time, relaxed and motionless. If any posture the Patanjali yoga . that causes pain, restlessness, it is not a yoga -nonviolence asana. - Truthfulness Ancient yoga masters have outlined Asteya-Non-stealing various number of yoga asana. Brahmachaya- Continence Patanjali twelve seated meditation Aparigraha- non-possessiveness postures. had Niyama [4] mentioned 84 asanas. Niyama is associated with self- There are twelve asanas in Swami discipline and spiritual well-being. Niyama Wishnu devanada tradition. related with (sheath/ layers) and it In Babaaji method, eighteen postures leads ourselves to the deep truth. had taught. [4]

Padmasana Siddhasana Sukhasana

Pranayama [4]

Nadi shodana pranayama Kapala bhahati pranayama Bhramari pranayama

International Journal of Health Sciences and Research (www.ijhsr.org) 241 Vol.11; Issue: 1; January 2021 Maddegoda Gedara Wasantha Ramya Kumari et.al. A review on therapeutic effect of kirtan kriya yoga.

“” means breath.” Ayama” between the actor of meditation, the act of means restraint or control. Prana also refers meditation and the subject of meditation. to energy, life. The control of inhalation and There is a concept called Pancha exhalation called as pranayama. Pranayama in yoga. It was originated from should do in a calm, peaceful place, in a . Pancha kosha means proper time, and after doing shad karma. five sheath. There are five layers of There are for steps of pranayama called as awareness which all experience is filtered. Purvaka (inhalation), (pause the Atman or true self is in the center of these breathing), Rechaka (Exhalation) and five sheaths. When these all five sheath are thuriya (pause breathing with no air in the consolidate each other and balanced, it is lungs). Various types of pranayama were called as wellbeing. [5] taught by yoga acharyas such as Annamaya kosha, Pranamaya kosha, shodana,Surya bhedana, Chandra bhedana, Manomaya kosha, Vijnanamaya kosha and Kapala bahathi and Bhramari. Anandamaya kosha are the five pancha kosha. Pratyahara [4] “Pratya” means to withdraw or draw Annamaya kosha (the food sheath) back and “ahara” stand for anything we take The outermost sheath, related to the in by ourselves. Pratyahara is the physical body which acquire the energy withdrawal of senses. It a process of from foods and nourishment. To the well retracting the sensory awareness from balance of annamaya kosha, asana practice, external objects. It is a step of consciously dietary habits and lifestyle changes are closing of mind to the sensory world. helped. [5] Pratyahara helps to seek self-knowledge and freedom of inner world. Pranamaya kosha (the sheath of vital life force energy) Dharana [4] Pranamaya kosha is associated with The root of dharana is “dhar”. The prana (energy). It is connected with meaning of the root is to hold, maintain, annamaya kosha and this sheath is concentration, to keep. Dharana means responsible for liveliness of physical body. concentration. In this state, person can hold Pranayama helps in well-being of his mind onto a particular inner state or pranamaya kosha. [5] subject without jumping from one topic to another. The mind is fixed on the object Manomaya kosha (psychological sheath) which wants to observe. Tratak, The mind called as Manomaya visualization and focusing on breath are kosha and helps to control the perception of practices of dharana. the world. Thinking pattern of human is related to this sheath. Mindfulness helps for Dhyana [4] the influencing the manomaya kosha [5] Dhayana means meditation. It includes Well train of thought, cognition Vijnanamaya kosha (The intellect sheath) and flow of awareness. Dharana and This sheath is connected to inner dhyana are related to each other. Patanjali wisdom and consciousness. [5] was taught that dhyana is the mind process. Anandamaya kosha (the bliss sheath) Samadhi [4] This sheath is connected with Atman Samadhi is the ultimate goal of and universal consciousness. If someone yoga. It means bliss, enlighten or daily practice the meditation, he can attain transcendence. In this state, no difference anandamaya kosha. [5]

International Journal of Health Sciences and Research (www.ijhsr.org) 242 Vol.11; Issue: 1; January 2021 Maddegoda Gedara Wasantha Ramya Kumari et.al. A review on therapeutic effect of kirtan kriya yoga.

disease. Mental health conditions such as anxiety, stress, depression, Post traumatic stress diseases, schizophrenia, Addiction can be treated with yoga techniques. [7] Surya namaskar helps in obesity, depression, and improve flexibility, muscle strength and balance, Hamsasana (Swan pose), Mayurasana (peacock pose), Agnisar asana is helped in abdominal weight reduction, Bhujangasna helps in backache, slipped disk and abdominal fat reduction, Naukasana can be used in reducing waist According to the yoga acharyas fat, Dhanurasana can be used in obesity and there are about 70000 nadis in the wellbeing of kidney pancreas, liver and pranayama kosha. Ida,Pingala and intestines, Trikonasana is used in reducing Sushumna nadi are the basic nadi in human side waist fat, Tadasana is effective in body. Ida is the nerve channel which is the increasing height and spine, ustrasana can vital air passes on the left side of the be used in asthma and beneficial for sushumna and through left nostril. Ida improving flexibility of spinal cord, represents cool, white, feminine and moon. marjariasana helps in menstrual cycle Ida also called as Chandra nadi. Pingala is problems and reproductive diseases. the nerve channel which run on the left side Halasana helps in treating diabetes and of sushumna and right nostril. Pingala constipation. [8] represent yellow, red, masculine, active, sun is a relaxation therapy and rajasic quality of human. Sushumna which can be used in relaxation of physical, nadi which is called as nadi, is the mental and emotional system. Yoga nidra is neutral energy flow which started from gained peace and wellbeing and helps in muladhara . Sushumna nadi helps in reducing stress, diabetes mellitus. [9] balancing ida and pingala and awakening [6] There are several yoga Meditation Kundalini . methods such as Sudarshan kriya yoga, According to the international Kirtan kriya yoga and Vihangam yoga. Association of Yoga Therapists, yoga is dealing with kundalini therapy is the process of empowering energy which is transformation and individuals to progress toward improved expansion of consciousness. In this yoga health and well-being through the method, kundalini energy which is application of the teachings and practices of [7] symbolized as a coiled sleeping serpent, lies yoga at the base of spine is raising along the spine Yoga is related with body and mind. through which are the energy In ashtanga yoga, yama and niyama helps to centers in body. [10] keep healthy body and mind and pranayama Kirtan Kriya (KK) is a meditation and asana can be used in therapeutic method mentioned in the Kundalini yoga. It purpose for physical and mental diseases. also called as a singing exercise, because it Examples for physical health conditions are involves singing the sounds. Kirtan Kriya obesity, arthritis, insomnia, Alzheimer’s uses the five primal sounds- S T N M A. disease, asthma, osteoporosis, back pain, The meaning of the words in Kirtan Kriya hypertension, constipation, muscular is, SAA- Beginning, infinity, TAA- Life, diseases, bronchitis, irritable bowel NAA-Death and MAA- Rebirth. is syndrome, and chronic obstructive very important in this meditation type. pulmonary disease, heart diseases, multiple While chanting this (words), each sclerosis, diabetes mellitus and Parkinson’s

International Journal of Health Sciences and Research (www.ijhsr.org) 243 Vol.11; Issue: 1; January 2021 Maddegoda Gedara Wasantha Ramya Kumari et.al. A review on therapeutic effect of kirtan kriya yoga.

finger should be touched the tip of thumb for first 2 minutes, in normal voice, with a firm and gentle pressure. [11] chant in whisper for next 2 minutes, chant Procedure of Kirtan Kriya can be silently for next 4 minutes, then again, chant described as follows; in whisper for 2 minutes, chant loud for last Eyes should be closed while sitting 2 minutes. At the end, take a deep breath comfortable position with spine straight. and stretch arms up, exhale and relax. [11] Arms should be relax and place on thighs or knees. Saa Taa Naa Maa sounds (Mantra) Justification should be repeated. The sound flowing in Benefits of practicing Kirtan Kriya through the top of head and out the middle are improving memory power and reducing of forehead should be imagined. [11] stress according to the common opinion by Yoga Acharyas at present. The therapeutic effects of Kirtan Kriya must be identified by the physicians who are practicing yoga therapeutics.

Objective: To identify the therapeutic effects of Kirtan Kriya.

METHODOLOGY Literature searches were carried out using the words Kirtan Kriya, typed in to popular search engines including Google For SAA- index finger touches and Google scholar to find out the thumb, for TAA- middle finger touches therapeutic effects of Kirtan Kriya within thumb, for NAA- ring finger touches thumb, the period of 06 months. for MAA-small finger touches thumb and

RESULTS AND DATA ANALYZING

Sixteen research articles found in this research. They were analyzed as follows; Researchers Research Topic Therapeutic effects of Kirtan Kriya D.S Kirtan Kriya Meditation: A promising technique Lowering anxiety Newberg A,2011 for enhancing cognition in memory- impaired Lowering stress older adults [12] Improve cognition Improve psychological well-being reducing Dementia reducing Alzheimer’s Disease Khalsa D.S,2015 Stress, meditation and Alzheimer’s disease Improve sleep prevention: where the evidence stands[13] Decrease depression Reduce anxiety Down regulate inflammatory genes Up regulate immune system genes Improve insulin and glucose regulatory genes Increase telomerase Improves psycho-spiritual well-being Maintenance of cognitive function Prevent of Alzheimer’s disease Moss A.S Effects of an 8-weeks meditation program on Positive changes in mood, anxiety and other Wintering N mood and anxiety in patients with memory loss[14] neuropsychological parameters in memory loss Roggenkamp H patients Khalsa D.S Positive changes in cerebral blood flow Waldman M.R Monti D Newburg A.B,2012

International Journal of Health Sciences and Research (www.ijhsr.org) 244 Vol.11; Issue: 1; January 2021 Maddegoda Gedara Wasantha Ramya Kumari et.al. A review on therapeutic effect of kirtan kriya yoga.

Table continued… Newburg A.B Meditation effects on cognitive function and Improve neuropsychological functions in memory Wintering N cerebral blood flow in subjects with memory loss: a loss patients Khalsa D.S preliminary study[15] Positive changes in cerebral blood flow Roggenkamp H Waldman M.R,2010 Poti K Effect of meditation and callisthenic exercise on Improve concentration Upadhye J.A,2020 physiological and psychological variables[16] Improve memory in dementia patients Reducing stress Help in age-related memory loss and memory retention problems Innes K.E Meditation and music improve memory and Enhance subjective memory function in subjective Selfe T.K cognitive function in adults with subjective cognitive declined(SCD) patients Khalsa D.S cognitive decline: a pilot randomized controlled Enhance objective cognitive performance in SCD Kandati S,2017 trial[17] patients Weekes D.M,2019 Mindfulness and meditation for pain control and reducing pain in school-aged children stress relief in the school age children: an integrative relaxation of school aged children review[18]

Black D.S Yogic meditation reverses NF-kB and IRF-related Reducing activity of pro-inflammatory nuclear Cole S.W transcriptome dynamics in leukocytes of family factor Irwin M.R dementia caregivers in a randomized controlled Breen E trial[19] Reducing stress of family dementia caregivers St.Cyr N.M Nazarian N Khalsa D.S Lavretsky H, 2013 Innes K.E Effects of meditation and music-listening on blood Alter plasma ab levels, TL and TA Selfe T.K biomarkers of cellular aging and Alzheimer’s Improving cognitive function Brundage K disease in adults with subjective cognitive decline: Improving sleep Montgomery C an exploratory randomized clinical trial [20] Improving mood Wen S Improving quality of life Kandati S Bowles H Khalsa D.S Huysmans Z,2018 Innes K.E Effects of meditation versus music listening on Improve well-being Selfe T.K perceived stress, mood, sleep, and quality of life in Improve Sleep Khalsa D.S adults with early memory loss: A pilot randomized Improve Quality of life with SCD Kandati S, 2016 controlled trial[21] Decreasing stress and mood Canete T Emotional and cognitive improvement with kirtan Decreasing negative mood, tension, hostility, Boras G kriya meditation: A pilot study for mild cognitive confusion Ramos S impairment patients in a catalan community[22] Improving memory Khalsa D.S,2019 Improving psycho-emotional and cognitive health

Innes K.E A randomized controlled trial of two simple mind – Improving memory in dementia and AD Selfe T.K body programs, Kirtan Kriya meditation and music Decreasing stress Khalsa D.S listening, for adults with subjective cognitive Improving well-being Kandati S,2016 decline: feasibility and acceptability[23] Improving sleep Improving quality of life in adults with SCD Sales E Yoga as advanced cognitive training : how Kirtan Help in PTSD Chou Y,2019 Kriya in kundalini yoga changes the PTSD brain[24] Lavretsky H A pilot study of yogic meditation for family Improving mental and cognitive functions Epel E.S dementia caregivers with depressive symptoms: Lowering depressive symptoms Siddarth P effects on mental health, cognition, and telomerase Nazarian N activity[25] St.Cyr N .Khalsa D.S Lin J Blackburn E Irwin M.R, 2013 Boneu M.B Mild cognitive impairment : the effect of kirtan Help in Mild Cognitive Impairment patients Can T kriya meditation on psychological and cognitive Improving quality of life, Improving cognition Castella J status[26] Improving memory Ramos S Pimpinela N Khalsa D.S,2016 Williams J.R Mindfulness and meditation: treating cognitive Improving cognition Jaroudi W impairment and reducing stress in dementia[27] Reducing stress Perich T Increasing quality of life Hoscheidt S Positive changes in cerebral blood flow Haj M.E Moustafa A.A,2018

International Journal of Health Sciences and Research (www.ijhsr.org) 245 Vol.11; Issue: 1; January 2021 Maddegoda Gedara Wasantha Ramya Kumari et.al. A review on therapeutic effect of kirtan kriya yoga.

Data analyzing was done according REFERENCES to the relevant percentages. 1. Yoga definition[internet][cited 2020.09.25] Available in paramath.og/yoga/yoga- Therapeutic effect Number of Percentage definition/ Researches 2. Burgin T, History of Yoga [internet] [cited Improving Cognition 8 50% Reducing Alzheimer’s 2 12.5% 2020.09.04] available in disease https://www.yogabasics.com/learn/history- reducing Dementia 1 6.25% of-yoga/ Changing Cerebral blood flow 2 12.5% 3. Nichols H, How does yoga work? Improving sleep 3 18.75% Improving memory 5 31.25% 25.09.2018 [cited 2020/09/10] available in Reducing stress 6 37.5% https://www.medicalnewstoday.com/articles Lowering anxiety 3 18.75% /286745#Philosophy Decreasing depression 2 12.5% Improving psychological well 3 18.75% 4. Carrico M, Get to know the eight limbs of being yoga [internet] 28.Aug 2007 [updated 10 Jul Down regulate inflammatory 2 12.5% 2017;cited 21 Sep 2020] Available from genes Up regulate immune system 1 6.25% yogajournal.com/practice/the-eight-limbs genes 5. Pancha kosha,[10 Sep 2020;cited 21 Sep Improving insulin and glucose 1 6.25% 2020] Available in regulatory genes Increasing telomerase 1 6.25% yogapedia.com/definition/6901/pancha- Reducing pain 1 6.25% kosha Help in PTSD patients 1 6.25% 6. Nadis convey the Life Force [cited 21 Sep Help in Mild Cognitive 1 6.25% Impairment patients 2020] Available in hridaya-yoga.fr/3-main- Improving quality of life 4 25% nadis/ Improving concentration 1 6.25% 7. What is Yoga Therapy.[cited 20.Sep 2020] Available in DISCUSSION https://themindedinstitute.com/interested-in- Nineteen therapeutic effects were yoga-therapy/what-is -yoga-therapy-2/ found such as Improving Cognition (50%), 8. Rani S, Obesity and its control through reducing stress (37.5%), improving memory yogic practices international journal of (31.25%), lowering anxiety (18.75%), physical education, sports and health 2017; improving sleep (18.75%) and improving 4(1): 82-84 psychological well-being (18.75%). Kirtan 9. Amita S, Prabhakar S et al, Effect of yoga- nidra on blood glucose level in diabetic Kriya helps in various diseases connected patients, Indian journal of physiology and with nervous system such as Alzheimer’s pharmacology 2008, 53(1): 97-101 disease, Dementia, stress, anxiety, 10. rattan, fundamentals of kundalini yoga depression Post traumatic stress syndrome [internet] 2020 [cited 2020 sep.16] and mild cognitive impairment. And also it Available in can be used in regulating genes. There were https://www.kundaliniyoga.org/Fundamenta only few researches done on Kirtan Kriya ls Yoga. Therefore more clinical studies 11. Kirtan kriya(Sa Ta Na Ma Meditation), should be done on this in future. [cited 23 Sep 2020] Available in .org/3ho-lifestyle/heath-and- CONCLUSION healing/kirtan-kriya-sa-ta-na-ma-meditation 12. Khalsa DS, Newberg A. Kirtan Kriya Improving cognition is the best Meditation: A Promising technique for therapeutic action of Kirtan Kriya according enhancing cognition in memory-impaired to this study. It has Therapeutic effect of older adults, in book: Enhancing Cognitive improving memory and psychological Fitness in Adults (pp419-431) June 2011 wellbeing. Kirtan Kriya yoga also beneficial 13. Khalsa DS, Stress, meditation and in treating patients with stress and anxiety. Alzheimer’s disease prevention: where the evidence stands. Journal of Alzheimer’s disease 48 (2015) 1-12 14. Moss.AS, Wintering N. et al, Effects of an 8-week meditation program on mood and

International Journal of Health Sciences and Research (www.ijhsr.org) 246 Vol.11; Issue: 1; January 2021 Maddegoda Gedara Wasantha Ramya Kumari et.al. A review on therapeutic effect of kirtan kriya yoga.

anxiety in patients with memory loss. The Alzheimer’s disease.2016 Apr 8;52(4): journal of alternative and complementary 1277-98 medicine 18(1)(2012) 48-53 22. Canete T, Borras G et al, Emotinal and 15. Newberg AB, Wintering N et al, meditation cognitive improvement with Kirtan Kriya effects on cognitive function and cerebral meditation: A pilot study for mild cognitive blood flow in subjects with memory loss: a impairment patients in a Catalan preliminary study. Journal of Alzheimer’s community.2019, 10.31231/osf.io/y6fku. disease. 2010:20(2):517-26 23. Innes KE, Selfe TK, A randomized 16. Poti K, Upadhye JA, Effect of meditation controlled trail of two simple mind-body and callisthenic exercise on physiological programs, Kirtan Kriya meditation and variables. UGC care journal vol. music listening, for adults with subjective 40,69(March 2020):174-178 cognitive decline: feasibility and 17. Innes KE. Selfe TK et al, Meditation and acceptability. Complementary therapies in music improve memory and cognitive medicine, March 2016 function in adults with subjective cognitive 24. Sales E, Chou Y.H, Yoga as Advanced decline: A pilot randomized controlled trial. Cognitive Training: How Kirtan Kriya in Journal of Alzheimer’s disease 2017;56(3): Kundalini Yoga changes the PTSD Brain. 899-916 Journal of Yoga and Pysiotherapy, 18. Weekes DM. mindfulness and meditation 2019;7(4):555722.DOI: for pain control and stress relief in the 10.19080/JYP,2019.07.555722 school-age children: an integrative review. 25. Lavretsky H, Epel ES. et al, A pilot study of (2019) Senior honors theses and projects. yogic meditation for family dementia 656. Available in caregivers with depressive symptoms: http://commons.emich.edu/honors/656 effects on mental health, cognition and 19. Black DS, Cole SW et al, Yogic meditation telomerase activity. International Journal of reverses NF-kB and IRF-related Geriatric Psychiatry. 2013 Jan;28(1):57-65 transcriptome dynamics in leukocytes of 26. Boneu MB, Can T et al, Mild cognitive family dementia caregivers in a randomized impairment: the effect of Kirtan Kriya controlled trial. Psychoneuroendocrinology meditation on psychological and cognitive vol.38,3(2013):348-355 status (P3-397), Alzheimer’s &dementia: 20. Innes KE, Selfe TK et al, effects of the journal of the Alzheimer’s Association. meditation and music-listening on blood July 2016 biomarkers of cellular aging and 27. Williams JR, Jaroudi W et al, Mindfulness Alzheimer’s disease in adults with and meditation: treating cognitive subjective cognitive decline: An exploratory impairment and reducing stress in dementia. randomized clinical trial. Journal of Rev Neurosci.2018 Sep 25;29(7): 791-804 Alzheimer’s disease 2018;66(3);947-970 21. Innes KE, Selfe TK et al, Effects of How to cite this article: Maddegoda Gedara meditation versus music listening on Wasantha Ramya Kumari, Herath Kumara perceived stress, mood, sleep and quality of Bandarage Minrupa Suramraji Karunaratne. A life in adults with early memory loss: A review on therapeutic effect of kirtan kriya pilot randomized controlled trial. Journal of yoga. Int J Health Sci Res. 2021; 11(1):240-247.

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