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Standardization Method for Teaching Yoga Meditation and Asanas: a Case Study MOJ Clinical & Medical Case Reports Case Report Open Access Standardization method for teaching yoga meditation and asanas: a case study Abstract Volume 9 Issue 1 - 2019 Yoga is a codex of exercises for the body and mind originated in India. It has a Jose Luis Rosario PT, Jose Roberto Leite series of benefits for health. However, it is challenging to find a standardized system Department of Psychobiology, Federal University of São Paulo of meditation and asanas, with a simple application so that it is readily applicable – UNIFESP, Brazil to a large population, as well as easy scientific reproducibility. Aiming to test a reproducible 8–week Yoga learning model, two healthy male subjects, one with 51 Correspondence: Jose Luis Rosario PT, Department of and the other with 54 years old, underwent eight sessions of meditation and carefully Psychobiology, Federal University of São Paulo–UNIFESP, Brazil, selected asanas for secure execution. Evaluations occurred before the first session Tel 04023-062, Email and one day after the last session. The measured variables were blood pressure, heart rate, and global stretch. Both subjects presented improvements in the investigated Received: November 29, 2018 | Published: January 24, 2019 variables. The proposed model is appropriate for the scientific study of Yoga. Introduction Methodology Yoga has its origin in India. It aims to promote awareness of Two male subjects, one of 51 the other 54, male, healthy, body and mind through exercises practiced with focal attention.1–4 medication free, bachelor degree holders, free from neurological or In recent years, yoga has become increasingly popular in Western psychiatric problems, participated in this case study. Before the first cultures5–8 Among the many different methods of yoga, the vast Yoga session, participants had their blood pressure (mmHg) measured majority of schools use the triad base of meditation (dhyana), postures with a sphygmomanometer and heart rate measured by the wrist pulse (asanas) and breathing (pranayama).9–12 in beats per minute (bpm). Also, they had their global stretch measured using the third finger soil test. This test is performed in standing Yoga increases muscle strength, flexibility, range of motion, position. The subject flexes the trunk with the knees extended. The energy and sleep quality.13,14 Yoga also improves hormone levels, distance between the third finger and the floor in centimeters is immune response, thermoregulation, cardiovascular health, coronary measured with a measuring tape. The smaller the distance between artery disease, hypertension, respiratory functions, bronchial the finger and ground the better. asthma, diabetes.15–24 Several studies and systematic reviews have demonstrated the effects of yoga on the improvement of mood Both participants went through 8 training sessions, 1 per disorders, such as depression17,25,26 and anxiety.27–34 The practice week, 30minutes for meditation and 30 minutes for asanas. In of yoga is associated with a reduced number of episodes of major these sessions, they learned the foundations of Progressive Self–focal depression, and lower risk of dysthymia, which is a milder form of Meditation and increased the asanas’ difficulty progressively. They depression.11,14,25,27,29,33,35–38 The meta–analyses and systematic reviews underwent the same assessment 24hours after the eighth Yoga session. indicate that both yoga and meditative therapies are equally effective against conventional antidepressants in the treatment of depression Progressive Self–focal Meditation (PSM) 39,40 18,19 and anxiety. Stress and insomnia. Other data suggest that these Week 1 and 2 Diaphragmatic Breathing is a deep and slow, practices are also associated with changes in response to stress and predominantly abdominal breathing exercise, avoiding chest 41–43 anxiety. Besides, the positive effects of yoga have been proven to movements. Week 3 and 4 Progressive muscle relaxation participants 13,44 increase the sense of well being and satisfaction with life. will be instructed to contract small muscle groups, observe muscle Some people may find yoga practice more attractive than contraction, and then induce relaxation of the body. This procedure pharmacological therapies because it allows practitioners to will be performed gradually so that the body achieves complete participate in therapy actively. Yoga can also be an ally in periods of relaxation at the end of the exercise. significant anxiety or depression, which enables the individual to self– Week 5 and 6 – Shalom – Two cards are used for this meditation manage. Also, the practice of yoga may be perceived as something exercise. One with the word SHALOM written and another with the that does not ‘artificially’ affect biochemical processes in the same following instructions: “Watch the card for a few seconds. Close your way as pharmaceutical interventions. eyes and visualize the word SHALOM on your screen mental “At the Yoga is a comprehensive practice where there are different same time, do the diaphragmatic breathing as follows: inhale, focus on types of meditation and more than 500 asanas or postures. This the” sha “(at this moment without any sound), exhale and, with your enormous amount of asanas is excellent for varying exercises for lips closed, vocalize” lom”, producing a buzzing and vibration which practitioners or dosing the activity level based on experience, age or spreads from the throat to the nose, ears, forehead, and the entire area level of physical condition. On the other hand, it is tough to obtain a of ​​the skull. Exhale should last twice as long as inspiration.” scientific standardization to study the effects of the practice once the Weeks 7 and 8 Meditation on the flow of thoughts this meditation possibilities are vast and may be difficult to reproduce. In this way, consists of focusing the flow of thoughts without analysis, judgment, the present work had as objective to test an easy teaching method of or engaging with them. In the case of persistent thinking blocking the meditation and asanas for better reproducibility and application in any flow, participants will be invited to use the “Shalom” mantra to return group even without previous experience with yoga. to their spontaneous flow of thoughts. Submit Manuscript | http://medcraveonline.com MOJ Clin Med Case Rep. 2019;9(1):9‒12. 9 ©2019 Rosario et al. This is an open access article distributed under the terms of the Creative Commons Attribution License, which permits unrestricted use, distribution, and build upon your work non-commercially. Copyright: Standardization method for teaching yoga meditation and asanas: a case study ©2019 Rosario et al. 10 Asanas k. Raja (Royal) Dharanasana (Bow Pose) Asanas are the postures of Yoga. The asanas used in this work were l. Ardha (Half) Bhujangasana (Snake Pose) 45 as follows, described by Taccolini m. Uttara (North) Shavasana (Corpse Pose) a. Ardha (Half) Bhadrasana (Gracious Pose) n. Sukha (Happiness or Easy) Bahupadasana (Foot Arm Pose) b. Rája (Royal) Padasana (Standing Pose) o. Raja (Royal) Bahupadasana (Foot Arm Pose) c. Raja (Royal) Prathanasana (Pray Pose) p. Ekapada (One foot) Chalanasana (Churning Pose) d. Sukha (Happiness or Easy) Vrikshasana (Tree Pose) Asanas progressed from the easiest to the most difficult according e. Sukha (Happiness or Easy) Janurdhwa (Knee) Shirshasana (Head to Table 1. Pose) Results f. Grivel (Neck) Vartenasana (Spinning Pose) Both subjects had a decrease in the value of the observed variables, g. Bahuvartenasana (Shoulder Raising Pose) according to Table 2. h. Raja (Royal) Trikonasana (Triangle Pose) Subject 1 had a better improvement in general stretching, while i. Raja (Royal) Hastinasana (Elephant Dance Pose) subject 2 had a better decrease in the heart rate. Blood pressure had a j. Vajra (Indra’s thunderbolt) Hamsasana (Swam Pose) significant and similar decrease for both subjects. Table 1 Weekly progression of Asanas Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Ardha Ardha Ardha Ardha Ardha Ardha Ardha Ardha Bhadrasana Bhadrasana Bhadrasana Bhadrasana Bhadrasana Bhadrasana Bhadrasana Bhadrasana Sukha Sukha Healthy Raja Raja Raja Sukha Sukha Raja Padasana Janurdhwa Janurdhwa Pada prathanasana prathanasana Vrikshasana Vrikshasana shirshasana shirshasana Griva Griva Griva Griva Griva Griva Griva Griva Vartenasana Vartenasana Vartenasana Vartenasana Vartenasana Vartenasana Vartenasana Vartenasana Bahuvartenasana Bahuvartenasana Bahuvartenasana Bahuvartenasana Bahuvartenasana Bahuvartenasana Bahuvartenasana Bahuvartenasana Raja Raja Raja Raja Raja Raja Raja Raja Trikonasana 1 Trikonasana 1 Trikonasana 1 Trikonasana 2 Trikonasana 2 Trikonasana 2 Trikonasana 3 Trikonasana 3 Healthy Hastina Hastinasana Hastinasana Hastinasana Hastinasana Hastinasana Hastinasana Hastinasana Vajra Vajra Vajra Vajra Raja Raja Raja Raja ham sasana ham sasana ham sasana hamasasana dharanasana dharanasana dharanasana dharanasana Ardha Ardha Ardha Ardha Ardha Ardha Ardha Ardha Bhujangasana Bhujangasana Bhujangasana Bhujangasana Bhujangasana Bhujangasana Bhujangasana Bhujangasana Uttara Uttara Uttara Uttara Uttara Uttara Uttara Uttara Shavasana Shavasana Shavasana Shavasana Shavasana Shavasana Shavasana Shavasana Sukha Sukha Sukha Sukha Sukha Sukha Raja Raja bahupadaheals bahupadaheals bahupadaheals bahupadaheals bahupadaheals bahupadaheals bahupadasana bahupadasana Chalana sana Chalanasana Chalanasana Chalanasana Table 2 Comparison between pre and post-treatment evaluation for both subjects for the variables:
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