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The Effect of Suryanamaskar Yoga Practice on the Heart Rate, Blood Pressure, Flexibility and Upper Body Muscle Endurance in Healthy Adult

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The Effect of Suryanamaskar Yoga Practice on the Heart Rate, Blood Pressure, Flexibility and Upper Body Muscle Endurance in Healthy Adult International Journal of Health Sciences and Research www.ijhsr.org ISSN: 2249-9571 Original Research Article The Effect of Suryanamaskar Yoga Practice on the Heart Rate, Blood Pressure, Flexibility and Upper Body Muscle Endurance in Healthy Adult Gauri Shankar1, Bhavita Pancholi1 1Sumandeep Vidyapeeth, KJ Pandya College of Physiotherapy, Vadodara, Gujarat, India Corresponding Author: Gauri Shankar Received: 12/07/2011 Revised: 20/07/2011 Accepted: 26/08/2011 ABSTRACT Aim: To determine the effects of Suryanamaskar yoga practice on resting heart rate (HR), blood pressure (BP), flexibility and upper body muscle endurance in low to moderately active adult males and females. Methods: A total of 80 normal healthy subjects (40 males and 40 females) between age group 18-40 years from Sumandeep Vidyapeeth University were randomly assigned a yoga or control group. After a 1.5 hour introduction to proper Suryanamaskar techniques, the subjects were directed to perform two Suryanamaskar routines daily for 10 minutes each followed by a 5 minute rest period, for duration of two weeks. Results: The post-hoc t test showed a significant (p=0.000) increase in flexibility and push-ups and decreased blood pressure in yoga group, with little or no change in control group. Conclusion: Suryanamaskar is effective in increasing hamstring flexibility and improving upper body muscle endurance and helps to reduce blood pressure. Key Words: Suryanamaskar, Heart Rate, Blood Pressure, Flexibility, Muscle Endurance. INTRODUCTION and never written down.2 In the Upanishads Yoga is believed to be 4000 to 8000 (800-500 B.C.E.), yoga was thought of as a years old with its origins in the Indus Valley way of life that would allow an individual to civilization in the northwestern part of India.1 achieve liberation from suffering. Through The word yoga, meaning “unity or oneness,” subsequent time periods, texts, and teachers, was derived from the Sanskrit word yuj which the definition of yoga has expanded to means “to join.” Yoga was first mentioned in incorporate a wide range of disciplines, Rig Veda, the oldest sacred text of philosophies, and practices. The most Brahmanism, which formed the basis of prominent and recognizable form of yoga, modern day Hinduism in approximately 1500 especially in the Western world is hatha B.C.E1. Before this time, it is believed that yoga.2 yoga techniques were kept secret by the sages International Journal of Health Sciences & Research (www.ijhsr.org) 33 Vol.1; Issue: 1; October 2011 Suryanamaskar is a branch of yoga training.6 Since time is often seen as a that concentrates physical health and mental limiting factor when exercising, a daily well-being. Through practicing various body practice of Suryanamaskar (salute to the sun) postures (asana), breathing techniques can be the perfect solution for time- (pranayama), and meditation, it is believed challenged individuals.7 that one can obtain a sound physical body as Suryanamaskar is a series of 12 well as a calm and peaceful mind.2 physical postures made up of a variety of Regular practice of a variety of yoga forward and backward bends.7 The series of techniques have been shown to lower heart movements stretch the spinal column and rate and blood pressure in various upper and lower body through their full range populations.3,4,5 In recent years, it has become of motion, massaging, toning and stimulating more apparent that people need techniques to vital organs by alternately flexing the body help them cope with the everyday stressors of forwards and backwards.2 It builds upper modern life. With stress related hypertension body strength through the inherent weight and cardiovascular disease on the rise, these bearing positions, especially in the arms and hatha yoga techniques may provide a platform shoulders, throughout the series.7 The for health and well-being. This form of yoga simulated push-up movement and upper body may provide much needed physical and weight bearing positions in the series may mental therapy.2 Regardless of the testimony help to develop muscular strength and of celebrities or the documented physiological endurance in the pectoral, triceps, as well as benefits of regular yoga or mind-body the muscles of the trunk.7 The series gives practices, even the most motivated individuals such a profound stretch to the body that it is find it challenging to find time to implement considered to be a complete yoga practice by any of the worthwhile yoga techniques itself.4 The purpose of the study is to available to them. With various organized determine the effects of a two weeks, twice classes ranging from 45 to 90 minutes in daily Suryanamaskar yoga practice(routine) length, it is often difficult to incorporate a on resting heart rate and blood pressure, upper daily or weekly yoga practice given the time body muscular endurance, flexibility in low to already appropriated to regular cardiovascular moderately active adult males and females. or resistance training routines. Carving time for yoga or flexibility training with a schedule METHODOLOGY that is already full morning to night is nearly A total of 80 healthy subjects (40 impossible for most people. males and 40 females) from Sumandeep In most cases facilitating mind and Vidyapeeth University, Baroda, within 18-40 body flexibility is easily put aside when it is years of age group were included in this study probably needed the most. However, keeping who met the inclusion and exclusion criteria. the body flexible may help decrease tightness Inclusion criteria: and tensions that can lead to chronic and often Age- 18 to 40 years 2,4 debilitating physical problems. Once Sex- Males and Females sidelined from regular activities due to Exclusion criteria: orthopedic or other problems, it becomes Orthopedic problems increasingly difficult to be motivated to start 5 Neurological conditions exercising again. Regardless of the potential Cardiovascular diseases physical risks of inflexibility, even the most Psychological disorders dedicated runner or recreational athlete often People doing daily exercise. does not make time for adequate flexibility International Journal of Health Sciences & Research (www.ijhsr.org) 34 Vol.1; Issue: 1; October 2011 Instrumentation: provided with a Yoga Practice Journal or Standard Sphygmomanometer record book to record their practice time, to Stethoscope indicate compliance to study protocol, and to Weighing Machine alert the researcher to any problems Measure tape encountered during the study Sit and Reach Box period .The subjects were directed to perform Mat two Suryanamaskar routines daily, once upon Procedure: waking in morning and once before dinner for In this study, 80 subjects were two weeks duration. Each routine consisted included within age group 18-40 years who of eight rounds of practice followed by a five fulfilled inclusion criteria. At the pre session, minute rest period where they were to lie still the subjects were measured weight, height, in a supine position (Shavasana) and to follow blood pressure by standard their natural breath. sphygmomanometer and stethoscope. Upper The entire self directed yoga practice body muscle endurance particularly that of took approximately 15 minutes to complete. the triceps, anterior deltoids, and pectoralis Throughout the two weeks self-directed was measured by a standard push up test portion of the study, the researcher emailed where the number of correctly performed the participants weekly to ensure that they push-ups was counted until exhaustion. will continue compliance with the daily yoga Males performed traditional push-ups while routines and to obtain an electronic copy of females performed modified push-ups. their weekly Yoga Practice Journal. Both the After the pre-test, the intervention yoga and control groups were instructed to group or experimental group was given one continue aerobic exercise at their current and half hour session of instructions to learn level. The yoga group was instructed to the basic postures of the Suryanamaskar. refrain from any additional flexibility and After the initial instruction period, the group strength training above and beyond the was instructed to perform the routine two Suryanamaskar routine, and the control group times daily for 10 minutes followed by a 5 was discouraged from participating in any minute rest period of lying on their backs in flexibility and strength training for the Shavasana position. Subjects were instructed duration of the study. to take their natural breath without any interruption. Following the natural breath RESULT ANALYSIS subjects were instructed to pay attention to each inhalation and exhalation for the period The post-hoc t test and ANOVA of time indicated. When performing the showed a significant (p=0.000) increase in routine, instruction was given to hold each flexibility and push-ups and decreased blood posture for the duration of one inhalation or pressure in yoga group, with little or no exhalation depending on the movement being change in control group as shown in figure performed. By end of one week subjects were mentioned below. called for follow up. All subjects were International Journal of Health Sciences & Research (www.ijhsr.org) 35 Vol.1; Issue: 1; October 2011 Fig. 1. Comparison of Flexibility 13.21 15 12.08 9.23 8.6 10 8.32 8.5 Ex. Gr. 5 Con. Gr. Flexibility Flexibility (in Inches) 0 Day 0 Day 7 Day 14 Day Figure 1. Comparison of Flexibility between Experimental Group (Ex. Gr.) & Control Group (Con. Gr.) at various duration. Fig. 2. Comparison of Endurance 18.75 20 16.95 12.82 15 10.77 10.82 10.87 10 Ex. Gr. 5 Con. Gr. No. of RepetitionsNo. 0 Day 0 Day 7 Day 14 Day Figure 2. Comparison of Endurance between Experimental Group (Ex. Gr.) & Control Group (Con. Gr.) at various duration. Fig. 3. Comparison of SBP 150 124.1 124.3 124.2 100 81.72 78.92 78.6 Ex.
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