Surya Namaskar Research Articles

The contribution of Yoga in Lifestyle Disorders in Children’s

This article is meant to deal with stress, sedentary lifestyle and keep oneself happy because today's lifestyle is causing many types of diseases and these diseases are increasing rapidly in children. On an average, 60% of children are suffering from overweight/obesity. Many have at least one additional risk factor for cardiovascular disease, such as high blood pressure, or hyperinsulinemia. Yoga is a medium through which you can stay healthy and happy. Yoga gives you the strength to fight physical diseases, heals your mental health and helps in developing and strengthening the self. and it also has a positive effect on motor, physical, cognitive and social aspects. Surya Namaskar should be done to improve the current life style in children and it helps in improving the physical and mental health of children and also Surya Namaskar is effective in pulmonary functions, respiratory pressure, handgrip strength, endurance and cardiovascular diseases.

A Comprehensive Narrative Review of Surya Namaskar and Associated Health Benefits

A Comprehensive Narrative Review of Surya Namaskar and Associated Health Benefits

Analyzing the Musculoskeletal Flexibility in Young Females: The Impact of a Six-Week Surya Namaskar Intervention on Back Flexibility and Lumbar Flexion

Analyzing the Musculoskeletal Flexibility in Young Females: The Impact of a Six-Week Surya Namaskar Intervention on Back Flexibility and Lumbar Flexion

Implementasi Ajaran Raja Marga Yoga Dalam Mengembangkan Kepribadian Dan Kesehatan Jasmani Masyarakat Hindu di Kota Palangka Raya

The Hindu community in Palangkaraya City can improve health holistically by integrating physical, mental, and spiritual health by practicing the teachings of Raja Marga Yoga. The practice of Raja Marga Yoga can be used to promote public health and personal development in the integration of Hindu community culture, which has its own uniqueness. This research aims to find out and inform about the forms, obstacles, and efforts to implement Raja Marga Yoga teachings so that these teachings can be used as a reference for the Hindu community in Palangka Raya City. This research uses a descriptive qualitative method that describes the unique results of the Raja Marga Yoga program by looking at forms, obstacles, and efforts as an analytical tool. The findings of this research indicate that the Hindu community in Palangka Raya City is implementing the Raja Marga Yoga Program in several implementation stages, namely the timing stage. Meditation stage, and surya namaskar yoga movement stage. Implementation of the teachings of Raja Marga Yoga can not only develop personality through efforts to apply the teachings of yama and nyama brata, but it also seeks to provide physical health through efforts to apply asana, pranayama, dhyana, dharana, meditation, samadhi and Patanjali's Yoga Sutra (Surya Namaskar). The implementation of Raja Marga Yoga teachings in Palangka Raya City is a distinctive characteristic of the Hindu community in this city. It is different from Hindu communities in other cities.

Effects of Surya Namaskar yoga on perceived stress, anthropometric parameters, and physical fitness in overweight and obese female university students: A randomized controlled trial

Background: Stress and sedentary lifestyles negatively impact the physical fitness of overweight and obese female university students. Physical activity has been shown to promote psychological as well as physical wellness. However, the effects of Surya Namaskar (SN) yoga on stress and physical fitness remain unclear. Objective: This study aimed to compare the physical fitness, anthropometric measures, and perceived stress between the SN yoga training program group and the control group. Methods: In a randomized controlled study, 44 overweight and obese female university students participated. For 8 weeks, the exercise group received training in SN yoga, whereas the control group was not permitted to participate in any form of exercise. At baseline and after 8 weeks of training, all participants completed the Thai Perceived Stress Scale-10 (T-PSS-10), and assessed the body mass index (BMI), waist–hip ratio, body fat percentage, maximum oxygen consumption (VO2max), and muscle strength and flexibility. We used the dependent t-test or Wilcoxon sign rank test to examine the differences between the T-PSS-10 and physical fitness within each group. The statistical differences of all parameters between the two groups were compared using an independent t-test or a Mann–Whitney U test. A p-[Formula: see text] was considered statistically significant. Results: Compared to the baseline, the SN yoga group’s post-training period had a significant increase ([Formula: see text]) in forward back flexibility, hand grip strength, leg strength, and VO2max, while a significant decrease ([Formula: see text]) in T-PSS-10 scores and BMI. In addition, we found a significant difference between the both groups in forward back flexibility and T-PSS-10 scores in the post-training period ([Formula: see text] and [Formula: see text], respectively). Conclusion: This study’s findings demonstrated that SN yoga is a useful exercise for enhancing overweight and obese female university students’ perceived stress scales and physical fitness.

Management of polycystic ovarian syndrome by Yoga basti and Mustadi ghanavati: An experience through Ayurvedic approaches

Polycystic Ovarian Syndrome (PCOS) is a prevalent and rapidly growing metabolic and endocrinological condition among women of reproductive age. Lifestyle factors such as sedentary habits, pollution, and excessive junk food consumption contribute to the escalating incidences of PCOS. Globally, it is estimated to affect 6%–10% of women, with a higher prevalence of 3.7% to 22.5% among Indian women. It is characterized by delayed menstruation, oligomenorrhea, acne, hirsutism, thinning of hair, infertility, and obesity. In Ayurveda, PCOS is not a direct term coined, but the conditions like Vandhya yoni vyapad (~primary infertility), Artava sroto vidhha lakshana (~symptoms due to vitiation of channels carrying menstrual blood), Nashtartava (~amenorrhoea), and Artava kshaya (~oligomenorrhea) as well as Pushpaghni jataharini (~clinical resemblance to PCOS) and Vikuta jataharini (~irregular menstrual and ovulatory cycle) may be strongly related to PCOS in terms of their characteristics. The presented case involves a 26-year-old female with irregular and painful menstruation, acne, hirsutism, and weight gain visited the outpatient department with a diagnosis of bilateral PCOS, confirmed through ultrasonography, revealing enlarged ovaries with a right ovary of volume 15 cc and a left ovary of volume 16 cc. After having a thorough examination, the patient underwent customized Ayurvedic treatment protocol, including oral medications, Yoga basti (~course of eight therapeutic enemas), dietary modifications, and practice of Suryanamaskara (~sun salutation). After three months, the patient reported symptomatic relief, and improved Quality of Life (QoL), as measured by the QoL-Short-Form-36 scale, and an ultrasound report without any abnormality. The observations infer that the Ayurvedic approaches are safe and effective in managing the conditions with hormonal imbalances like that of PCOS.

The Effect of a Six-Week Course of Surya Namaskar Practice on Back Flexibility and Lumbar Flexion in Male College Students

Study purpose. The strenuous Surya Namaskar exercise programme has gained considerable popularity among contemporary yoga practitioners. Its special combination of yogic breathing techniques, asanas (postures) and dharana (focused mind concentration) helps to improve flexibility. The aim of this study was to investigate the effectiveness of an original six-week course of Surya Namaskar on back flexibility and lumbar flexion in male college students. Materials and methods. Thirty male college students aged between eighteen and twenty years were randomly assigned to treatment group (Surya Namaskar practice) (n=15) and control group (n=15). The treatment group performed Surya Namaskar practice for six weeks, while the control group did not participate in any treatment other than their regular activities for six weeks. Back flexibility and lumbar flexion of the subjects were assessed at the baseline and after six weeks. Results. Back flexibility and lumbar flexion increased in the treatment group after six weeks of Surya Namaskar practice. Conclusions. The current Surya Namaskar procedure contributes to the kinanthropometric well-being of male college students in terms of back flexibility and lumbar flexion. Surya Namaskar should be included in school and college curriculum because of its numerous physical and physiological benefits.

Surya Namaskar, Benefits in the Context of Physiological Perspective

Introduction: With the recent rise in awareness in increased understanding of the importance of physical activity in promoting overall health, greater emphasis has been placed on improving physical fitness to enhance quality of life. Asian Indians have been practicing Surya Namaskar, a part of Hatha Yoga, for hundreds of years. It is frequently employed in place of a typical workout regimen. It entails a series of asanas that are performed 12 times per cycle. Although Surya Namaskar was neither considered an asana nor a part of classical Yoga, it is now regarded as a component of current yogic practices. Before starting daily tasks, performing Surya Namaskar energizes the practitioner and gives them a fully charged day. The knowledge of energy cost and physiological responses of practicing Surya Namaskar is important and forms the basis for the recommendation of regular practice as part of any training. Based on available research, we emphasize the significance of Surya Namaskar in this review by stressing its impacts on the physiological components of the body. Methods: Different Ayurveda classics, modern classics, research papers, and journals were referred to fulfill this part. Results: With the help of research references, the evaluation outlines the practice’s physical advantages in terms of improving joint mobility, extending muscle power, and promoting vitality.

Impacts of the Surya Namaskar on Body Composition and Physiological Parameters among Yoga and Non Yoga Professionals: A Quasi-experimental Study

Introduction: Surya Namaskar (SN) (also known as Sun Salutation) in the Bihar School of Yoga tradition comprises eight different postures completed in twelve steps sequentially. There are different views and schools of SN according to various traditions. Several studies have been conducted to demonstrate the effects of SN on the physiological, physical, and mental aspects of practitioners; however, its comparative effect on Yoga professionals and Non Yoga professionals has not been extensively explored. Aim: To determine the impacts of SN on body composition and physical and physiological variables among Yoga and Non Yoga professionals. Materials and Methods: This was a quasi-experimental study conducted at Morarji Desai National Institute of Yoga, New Delhi, India from March 2021 to May 2021. The study involved three groups with 10 subjects each: the Non Yoga Professional Control group (NYPC), the Non Yoga Professional Surya Namaskar group (NYPS), and the Yoga Professional Surya Namaskar group (YPS). The NYPS and YPS groups practiced 12 rounds of SN, totaling 24 minutes daily for 5 days a week over 6 weeks. Height, weight, Body Mass Index (BMI), Heart Rate (HR), Systolic Blood Pressure (SBP), Diastolic Blood Pressure (DBP), Breathe Holding Time (BHT), Right Hand Grip Strength (RHGS), Left Hand Grip Strength (LHGS), Flexibility, Muscle mass, Percentage Body Fat (PBF%), total Body Fat (BF), Bone Mass (BM), Waist to Hip Ratio (WHR), and Basal Metabolic Rate (BMR) were recorded on the first day and after six weeks. GraphPad Instat Windows-based software, version 3.0, was used to complete the statistical analysis. Intergroup comparison was performed using Repeated Measure Analysis of Variance (ANOVA). Pre- and post-comparisons were made using t-tests. The level of significance was set at p≤0.05. Results: A significant reduction was observed in HR (p≤0.05), SBP (p≤0.01), Pulse Pressure (PP) (p≤0.05), Double Product (DoP) (p≤0.05), and Rate Pressure Product (RPP) (p≤0.05) following SN in the NYPS group. A significant reduction was observed in SBP (p≤0.01), DBP (p≤0.05), and MBP (p≤0.01) following Surya Namaskar practice in the YPS group. BHT (p≤0.05), RHGS (p≤0.05), LHGS (p≤0.05), and flexibility (p≤0.01) significantly increased following SN in the NYPS group. Flexibility was significantly increased (p≤0.05) following SN in the YPS group. PBF and BF decreased significantly (p≤0.001) following SN in the NYPS group. Conclusion: The SN has demonstrated effects on the physical, physiological, and therapeutic aspects of practitioners. The present study established that the practice of SN improves body composition and cardiovascular function with increased efficiency, potentially aiding in the prevention of lifestyle-related cardiovascular diseases.

Classification of Surya Namaskar Yoga Asanas: A Sequential Combination of Predominant Poses for Physical and Mental Health

Classification of Surya Namaskar Yoga Asanas: A Sequential Combination of Predominant Poses for Physical and Mental Health

Effect of Surya Namaskar on academic stress of class XII students

Effect of Surya Namaskar on academic stress of class XII students

Effect of Surya Namaskar yoga practice on flexibility in the pre-elderly and elderly

Anatomical and physiological changes occur along with the aging process. One of the changes is decreased flexibility due to changes in the musculoskeletal system. Upper and lower limb flexibility is closely related to the ability to carry out daily activities, which affects the quality of life of the elderly. Surya Namaskar yoga is known to help increase flexibility because it integrates stretching components within its movement. This study aimed to investigate the effect of Surya Namaskar on flexibility in the pre-elderly and elderly. It was is quasi-experimental study with a pre-experimental one-group pretest-posttest research design. A total of 20 participants were selected using consecutive sampling according to the inclusion criteria. Flexibility measurements of the upper and lower limbs were carried out before and after the intervention using the back scratch test and chair sit and reach test methods. Surya Namaskar intervention was carried out for 8 wk. Data were analyzed using the Shapiro-Wilk normality test, paired t-test, and Wilcoxon test. The results showed that there was a highly significant difference between the mean value of the back-scratch test (for upper limb flexibility) before and after the intervention (p<0.001). Significant differences were also found in the mean values of chair-sit-and-reach test measurements (for lower extremity flexibility) before and after the intervention (p<0.001). In conclusion, Surya Namaskar exercises can improve the flexibility of the upper and lower extremities in the pre-elderly and elderly.

The development of flexibility in people of mature age through hatha yoga

Relevance: The level of flexibility development, along with other indicators, determines the level of human health. New approaches to the content of wellness classes for middle-aged and mature people have been developed and substantiated. Physical activity and physical exercises of a health-improving orientation are necessary throughout life. At the same time, each stage of age-related development is characterized by certain features of conducting activities and their orientation. For example, before the age of 35-40, when assimilation processes prevail in the body, classes should have a developmental orientation, and after 40 years - mainly preserving health.The aim of the study is to increase flexibility in women aged 30-45 years through hatha yoga classes.Organization and methods of research. The study involved women aged 35 to 45 years old who practiced yoga at the Lanfen studio in Yekaterinburg for 3 months. The generally accepted Indian method of teaching hatha yoga was used, which is characterized by performing a set of "asanas", which are canonized, typical yoga poses, with a delay in each pose from a few seconds to a minute or more with a slow transition from one pose to another. As a rule, the exercises were performed with low intensity using the principle of absolute concentration on the final result of their actions, as well as compliance with the rules of exercise (consistency and breathing).The results of the study and their discussion. The experimental data obtained in the course of the study allow us to assert that the model of the educational and training process aimed at developing the quality of flexibility, where special attention is paid to warm-up using intensive gymnastics and summing exercises, static-strength and corrective exercises, stretching and relaxation exercises, is really effective in relation to a young age and our climatic conditions. The main provisions of the work can be applied in the professional activities of specialists in the field of recreational physical culture and fitness, in physical culture and wellness work with other population, as well as for the development of flexibility among representatives of various sports.Conclusions. An experimental technique was developed to improve the quality of flexibility, and a pedagogical experiment was conducted for three months. The technique included joint warm-up, a dynamic complex "Surya Namaskar", 3 main complexes, and restorative asanas with pranayama to improve the quality of flexibility. The technique has shown its effectiveness. The overall flexibility indicators of the women tested increased, especially the mobility of the spine improved, since the spine is primarily rebuilt and stretched in this technique.

The impact of Surya Namaskar exercise on agility performance among residential junior football players

The impact of Surya Namaskar exercise on agility performance among residential junior football players

Fostering Self-acceptance in Adolescents Through Regular Practice of Surya Namaskara Yoga

The issue of self-acceptance in young person is still a concern of researchers. It is sad when teenagers are busy looking for happiness outside themselves and forget the happiness from within. Surya Namaskara Yoga is a part of Yoga teachings and easy to practice in everyday life, especially for teenagers. They can practice yoga to cultivate self-acceptance . The purpose of this article is to find how to cultivate self-acceptance in adolescents through the regular practice of Surya Namaskara Yoga. The method used is a qualitative method, by using qualitative descriptive analysis. The result of this article is adolescents able to understand themselves with all psychological processes and their weakness. It’s can increase self-acceptance . The inability of adolescents to cultivate self-acceptance will have an impact on their quality of life. Surya Namaskara Yoga if practiced earnestly and consistently can align themselves with cosmic traits and refresh life with a growing awareness for better self-acceptance . The conclusion is by practicing Surya Namaskara Yoga every morning can awaken the solar aspect of human nature and release this vital energy for raise of a higher consciousness. They can practice Surya Namaskara Yoga every day for balance and increase mental stability so that can be fosters better self-acceptance.

Applied high-intensity interval cardio yoga improves cardiometabolic fitness, energetic contributions, and metabolic flexibility in healthy adults.

Purpose: Currently, there is no interventional approach to increase the intensity of Surya Namaskar a popular hatha yoga sequence used worldwide. Therefore, this study investigated how tempo-based high-intensity interval cardio yoga (HIICY) and traditional interval hatha yoga (TIHY) affects cardiometabolic fitness in active adults. Methods: Twenty physically active male and female individuals were randomly separated into HIICY (5 males, 5 females, 1.5s tempo) and TIHY (5 males, 5 females, 3 s tempo) groups. The intervention included twelve exercise sessions for 4weeks in both groups. Participants conducted a ramp test to determine their maximal oxygen uptake (O2max), maximal velocity at O2max (vO2max), and maximal heart rate (HRmax). Afterward, they performed a 10-min high-intensity cardio yoga test (HICYT) to determine heart rate (HRpeak and HRmean), oxygen uptake (O2peak and O2mean), respiratory exchange ratio (RER), blood lactate concentrations (La- peak and ∆La-), fat and carbohydrate oxidations (FATox, CHOox), and energetic contributions (oxidative; W Oxi, glycolytic; W Gly, and phosphagen; W PCr, total energy demand; W Total). Results: O2max and vO2max showed time and group × time interactions (p < 0.01, p < 0.0001, p < 0.001, respectively). O2max after HIICY was significantly higher than in pre-testing and following TIHY (p < 0.001, p < 0.0001, respectively). O2peak, O2mean, RER, HRpeak, and HRmean during the 10-min HICYT showed significant time effects (p < 0.05). ∆La- indicated a group × time interaction (p < 0.05). Group x time interaction effects for FATox at the fourth and sixth minute were observed (p < 0.05, respectively). Absolute (kJ) and relative (%) W Oxi, W Gly, and W Total showed time and group × time interaction effects (p < 0.05, p < 0.01, respectively). Furthermore, %W Gly was reduced following HIICY (p < 0.05). Additionally, O2max and vO2max were highly correlated with W Oxi in kJ (r = 0.91, 0.80, respectively). Moderate to high correlations were observed among CHOox, FATox, and absolute O2max (r = 0.76, 0.62, respectively). Conclusion: A 4-week period of HIICY improved cardiometabolic fitness, oxidative capacity, and metabolic flexibility compared with TIHY, in physically active adults. Therefore, HIICY is suitable as HY-specific HIIT and time-efficient approach for relatively healthy individuals.

Effect of elderly fitness exercise combined with Surya Namaskar Yoga on the youngest and middle old’ body mass index and physical fitness

The purpose of this study was to analyze the effect of a combination of fitness exercise for the elderly and Suryanamaskar yoga on body mass index and physical fitness of youngest and middle old in Mojolaban District. This research is a quasi-experimental research with one group pretest-posttest design. The research population is the elderly in Mojolaban District. Sampling was done by purposive sampling from 42 elderly integrated healthcare center members. All samples followed the treatment with a frequency of 4x/week for 24 meetings, light intensity (DN elderly 96-112x/minute), 35 minutes. Then measured BMI with the formula Weight (kg)/Height (m2) and physical fitness was measured by the senior fitness test. Normality test using Shapiro Wilk followed by Wilcoxon Signed Rank test. The results of the study based on the Wilcoxon Signed Rank test for the youngest old, the pre-test value of 24.1538 ± SD 4.75014 decreased to 23.8381 ± SD 4.69895 in the post-test with a p-value of 0.01 in the BMI variable. The pre-test value of 10.05 ± SD 1.287 increased to 10.79 ± SD 1.554 in the post-test with a p-value of 0.001 on the physical fitness value variable. The results of the Wilcoxon Signed Rank test for the middle old obtained a p-value of 0.012 for the BMI variable and a p-value of 0.046 for the physical fitness value variable. It can be concluded that there is a decrease in the BMI of the youngest and middle old, as well as an increase in the physical fitness value of the youngest and middle old.

Clinical Study on Dashanga Guggulu and Surya Namaskar in the Management of Sthaulya (Obesity) In Children

Introduction: One of the oldest medicinal sciences in the world is Ayurveda. It describes the conceptual analysis of various diseases using its own principles and methodologies. Distinct Acharya has given different descriptions of “Sthoulya” in Ayurveda. In Ayurveda terms, Sthoulya is used as overweight and obesity. Obesity is defined as an overabundance of adipose tissue-fat depot in the body. This study has undertaken the management of Sthoulya by assessing the comparative efficacy of Dashanga Guggulu and Surya Namaskar in the management of Sthoulya (childhood obesity). The available data is based on clinical findings.

Comparative Analysis of Heart Rate Variability Parameters between Surya Namaskar and Stationary Bike Exercise Groups.

Yoga practice has multiple health benefits. Surya Namaskar (SN) also known as sun salutation presents mental and physical health benefits equivalent to physical exercise. It consists of a sequence of 12 Hatha yoga postures with coordinated breathing. This study evaluated the effect of SN against mild intensity stationary cycling exercise (SCE) on parameters of heart rate variability (HRV). This study was conducted in the department of physiology of a nationally important institute after obtaining ethics approval. A total of 40 healthy participants (males aged 46 ± 2.3 years) were enrolled in the study and divided into two groups, namely SN group and exercise group (SG and EG). The allocation on the group was based on subjects' choice and interest in performing SN or SCE. Baseline HRV, anthropometric measurement, and blood pressure were assessed. SG was subjected to 14 rounds of SN in about 20 min and EG to a 20-min mild-intensity stationary cycling session (30%-50% maximal heart rate). Assessments were conducted preexercise and postexercise recovery. HRV was assessed with the NeuralChek device. SN led to increased SDNN, pNN50, RMSSD, and total power, indicating improved autonomic balance, cardiovascular health, and parasympathetic dominance. Conversely, SCE decreased SDNN, pNN50, and RMSSD, suggesting immediate postexercise sympathetic dominance. Spectral analysis of HRV highlighted autonomic balance differences, with SN increasing low frequency (LF%) reflecting both sympathetic and parasympathetic dominance, whereas exercise reduced LF% due to sympathetic activation. Minimal changes were observed in high-frequency percentage. SN combines flexibility, strength, and balance, providing a balanced physical activity. This balance results in a mixed autonomic response, with sympathetic activity for the physical effort and parasympathetic activity for the relaxation components. SN positively impacted HRV, promoting parasympathetic dominance and cardiovascular health, whereas exercise induced sympathetic activation with potential recovery benefits. Monitoring HRV offers insights into cardiovascular fitness and well-being. The study underscores the merits of incorporating yoga such as SN into daily activity routines.

The Effect of Yoga on Anxiety, Attention and Social-Emotional Symptoms in Preschool Children: A Pilot Quasi-Experimental Study.

This study evaluated the effectiveness of a short yoga session on behavioral and cognitive outcomes in preschool children. 72 children ages 4-6 from a local preschool were divided into an intervention group (n = 32), and a control group (n = 40) that completed a 15min, age-appropriate yoga video consisting of interactive poses including: sun salutation, cat, cow, downward dog, upward dog, warrior, gorilla, etc. Three teacher-rated questionnaires and a cancellation task (Cx) were administered pre-intervention and post-intervention. Significant improvement was demonstrated in the yoga group on the teacher-rated questionnaire scores, but not the control group. Correct cancellations increased more in the yoga group compared to the control group, with remaining cancellation metrics demonstrating interaction effects. Findings indicated that a short yoga session improves measures of anxiety, social-emotional behavior, and attention in preschool children. This study suggests that a short 15-minute yoga session may improve behavior and attention in preschool children.