Effect of Asana and Pranayama on School Going Children

Yoga postures are the physical positions that coordinate breath with movement and with holding the position to stretch and strengthen different parts of the body. Asana practice is the ideal complement to other forms of exercise, especially running, cycling and strength training, as the pustures systematically work all the major muscle groups, including the back, neck, and shoulders, deep abdominal, hip and buttocks muscles and even ankles, feet, wrists and hands. By their very nature, Asanas affect major and minor muscle groups and organs as they simultaneously import strength, increase flexibility and bring nourishment to internal organs. Although most poses are not aerobic in nature, they do in fact sent oxygen to the cells in the body by way of conscious deep breathing and sustained stretching and contraction of different muscle groups. Our lifestyle and unhealthy habits cause restriction in our breathing pattern. Poor posture (hunching, slouching) reduces lung capacity. This results in fatigue caused by the decrease in blood circulation and insufficient supply of oxygen to the blood cells. We need to breathe slowly and deeply. Quick, shallow breathing results in oxygen starvation, which leads to reduced vitality, premature ageing, a poor immune system and fatigue. No one can live more than a few minutes without breathing, yet how many of us are even aware of the importance of proper breathing. On the physiological level, Pranayama was designed by our yogis by watching nature. They noticed how animals, whose breath was slow and steady, like the elephant and tortoise, lived longer. They also noticed that animals that breathed fast and erratically. Like hunting lions or dogs, had a short lifespan. Further, they realized mental control could be achieved by reining in the breach as it linked body and mind. Pranayama also helps to connect the body to its battery, the solar plexus, where tremendous potential energy is stored. When tapped through specific technique this vital energy, or prana, is released for physical, mental and spiritual rejuvenation. Reqular practice removes obstructions, which impede the flow vital energy.

They girl’s students were selected randomly from Shiv Shishu High School, Narwana. Selected subjects were divided into two experimental groups. The age of the subjects were ranged from 12 to 14 years. VO2max and resting pulse rate were measured by using Astrond nomogram and radial pulse method.

During the training period, the experimental groups underwent their respective training programs for three days per week on alternate days for six weeks Group I underwent Asanas such as Trikonasana, Vrikshasana Paschimottanasana, Gomukasana Bhujangasana and Navasana and group ii underwent Pranayama such as programme Nadi shuddhi, Kapalapathi Bhastrika, Bhramari and surya bedhana. The duration of training sessin was on day ith 30-40 minues approximately, The pre-test and post –test random group design was employed as experimental design for the study Pror to and after the training programme the subjects were tested and data collected on vo2max and resting pulse rate The collected data were analyzed statistically by using dependent “t” and analysis of covariance (ANCOVA). The level of significance was fixed at 0.05 level of confidence The summary of means and dependent t test for the pre-and post –test on selected variables of ATG and PTG have been given in Table I Analysis of covariance on selected variables of ATG and PTG have been given in Table 2.

Table 2 : Analysis of covariance on selected variables of ATG and PTG. From the analysis of the data, the following conclusions were drawn: - Due to the influence of Asana and Pranyama training improved the VO2max and resting pulse rate. - Pranayama framing was identified as the best training method for improving the VO2max and Resting pulse rate when compared to the Asanas training. - Future research may also benefit from long term Asana and Pranayama practice studies. The current Research looks only VO2max and resting pulse rate changes in acute time frames. - The results of the study may be recommended to the coaches and physical educators to adopt these Findings to improve the VO2max and resting pulse rate.

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