Surya Namaskar Research Articles

Yoga: A Strategy to Cope up Stress and Enhance Wellbeing Among Medical Students.

Dear Editor, Stress, burnout, and coping strategies in preclinical medical students by Fares et al.[1] made for an interesting read. I would like to compliment the authors for the commanding effort to put together a burning issue of psychological and physical stress and burnout among the medical students. The issue is often neglected both by the vulnerable population of students as well as the health-care community itself. The article definitely brings attention on the need for coping strategies and also puts together various methods for the physical and psychological wellbeing of the doctors-in-making. Yoga, a mind-body practice of ancient Indian origin has gained significance in recent times due to its health benefits. Various practices of yoga have been found beneficial to attenuate stress and enhance functionality among medical students. Despite an array of coping strategies, yoga practices are found to reduce perceived stress,[2,3,4,5] anxiety,[4,6,7,8] markers of stress such as cortisol,[9] improved general health and well-being,[5,10,11] physical and physiological health,[6,12,13] improve cognition[14] as well as cultivation of positive emotions[2,3,7] such as empathy, compassion, and self-regulation. There is evidence of a reduction in work-related stress and better autonomic balance with the practice of yoga in health professionals.[15] The studies indicate not just the psychological benefits of yoga, but the physical benefits such as better autonomic balance, enhanced respiratory endurance, auditory and visual reaction times as well as muscle strength.[13] Few research studies showing the beneficial effects of yoga among medical students are listed in Table 1. Table 1 Findings of research studies on yoga for medical students One of the most important stressors among medical students is the examination. Malathi and Damodaran and Malathi et al.[8,12] have found yoga to be beneficial in modulating the response to stress during the examination. In addition, studies indicate that yoga could enhance the examination performance and reduce anxiety.[16] Another important area of concern brought out by Fares et al. is the lack of self-care behavior among medical students.[1] Yoga and mindfulness-based practices have demonstrated beneficial impact on the self-care behavior in counselors, who encounter similar health issues of that of medical students.[17] From the review of existing scientific literature on the application of yoga in medical students, it is evident that yoga is a self-practiced, low cost, safe, efficacious as well as acceptable tool benefitting the target population. There are positive outcomes for the medical students in their physical, psychosocial, and emotional health. The practices that are safely used in the wellbeing of student community include asana (physical postures), pranayama (breathing practices), dhyana (meditation), mindfulness-based stress relaxation, and mind sound resonance technique (MSRT).[2,3,4,5,6,7,8,9,10,11,12,13,14,18] These techniques were used either as standalone modality in a combination or even as an adjunct program within the frame of medical curricula. The possible mechanisms involved with the beneficial effects of yoga among medical students include autonomic balance, relaxation, better emotional status, and self-care behavior. There is scope to evaluate the effects of yoga further among the medical students through rigorous clinical studies, wherein these mechanisms could be tested. Considering the current evidence in the field, which indicates the beneficial effects of yoga on the physical, psychological, emotional, spiritual, and overall well-being of medical students, it could be recommended to incorporate yoga into the medical curricula for the health benefits of the doctors-in-making, medical fraternity, and community at large. The possible inclusions in such program could be the practice of simple asana, pranayama, meditation, and mindfulness-based relaxation. The following module is proposed to be incorporated for medical students keeping in mind the existing literature on yoga for medical students: Shithilikarana vyayama (loosening exercises) - 5 min Suryanamaskara (sun salutation) - 5 min Asana (physical postures) - 15 min. Ardhakatichakrasana (lateral bend pose) Ardhachakrasana (backward bend pose) Padahastasana (standing forward bend pose) Sarvangasana (shoulder stand pose) Matsyasana (fish pose) Bhujangasana (serpent pose) Padmasana (lotus pose) Savasana (corpse pose). Pranayama (breathing practices) – 10 min Kapalabhati (illuminating forehead breath) Nadisuddhi (alternate nostril breath) Ujjayi (the psychic breath) Bhramari (humming bee breath) Meditation/relaxation – 10 min Mindfulness-based relaxation/yoga nidra (psychic sleep) MSRT or cyclic meditation – once a week. Financial support and sponsorship Nil. Conflicts of interest There are no conflicts of interest.

Could hatha yoga be a health-related physical activity?

Summary The objectives of this review paper are (I) the analysis based on previous studies of whether hatha yoga exercises fulfil the recommendation for the level of physical activity recommended by the WHO and ACSM; (II) the recommendation for how to arrange weekly hatha yoga practice, which can be considered a health-related physical activity; and (III) the analysis of the benefits of a regular hatha yoga workout in view of scientific studies, in particular regard to the prevention of diseases of civilization and improvement in health-related physical fitness. Based on previous studies, only dynamic Sun Salutations of yoga exercises (Suryanamaskar) are moderate-intensity physical activity, and therefore must be performed at least 5 days a week in 30 min duration or 150 min per week meet the recommendation. Hatha yoga meets the recommendations regarding types of exercise, because it includes poses improving muscular strength and endurance, flexibility, and balance. Dynamic sequences of Sun Salutation can be regarded as aerobic exercises. Regular hatha yoga training may be an intervention for the primary and secondary prevention of diseases of civilization. Yoga exercises were found to produce reductions in diastolic blood pressure; to improve cardiorespiratory system and metabolic parameters; to correct posture; to reduce back pain; to prevent obesity; to lower blood glucose level; to be beneficial for stress and depression; to relieve perceived pain; and to improve functional fitness and perceived quality of life. Hatha yoga also improves physical fitness, especially in regards to health-related fitness. In the context of the recommendation and reported benefits, hatha yoga is the health-related physical activity.

Combined effect of surya namaskar and aerobic exercises to reduce anger among substance dependence subjects

Combined effect of surya namaskar and aerobic exercises to reduce anger among substance dependence subjects

Effect of Some Yogic Practices on Aggression Level among College Girls

This study was aimed at examining the effect of some yogic practices (Surya Namaskar, Anulom-Vilom Pranayama) on aggression level of adolescents. For this, 30 adolescents were conveniently selected from Dev Sanskriti University, Haridwar who were studying B.A. And B.Sc. First year 2015 and were randomly assigned into experimental groups. Yogic practice was allowed among participants for 25 days (from 15-Feb-10 March 2015). Measurement of pre and post logical memory of participants was made by using aggression Scale developed by Km. Roma Pal. Result showed statistically significant decrease (89.13-73.26, observed t- value = 9.62) in post anxiety level of participants on 0.01 level of significance.

Surya namaskara training for enhancing selective attention in orphan boys: A randomized control study

Background: Surya namaskara (SN) training is a part of yoga; it consists of a sequence of postures done with breath regulation, relaxation and awareness of energy centers. The selective attention (SA) is a vital function mediated by the right frontal-parietal cortex. The cancellation tests require visual selectivity and a repetitive motor response. The six letter cancellation task (SLCT) is useful to assess functions such as SA, focused attention, visual scanning, and the activation and inhibition of rapid responses. Assessing SA in orphan boys (OB) is a part of the neuropsychological evaluation to know their academic performance (AP). Objective: To assess the effect of SN training on SA in OB using SLCT. Subjects and Methods: Sixty OB with 11.3 ΁ 2 years of mean age were divided randomly, using computerized random number table into two groups ( n = 30 in SN training group and n = 30 in control group). The SLCT data were collected before (pre) and after (post) the SN training and control of 1 month duration. Results: The Shapiro-Wilk Test and Paired Samples Test using Statistical Package for the Social Sciences 16 (IBM Corporation, USA) showed that there was 50.75% increase ( P P Conclusion: The present study suggests that SN training may enhance SA among OB, thus, may prove useful for their AP. Additional well-designed studies are needed before a strong recommendation can be made on the efficacy of SN training for enhancing SA, and thereby improving AP.

Suryanamaskar: An equivalent approach towards management of physical fitness in obese females.

Background:In India, obesity is highly prevalent in women as compared to men. As the obesity epidemic spreads, there are growing concerns about efficient obesity management.Aims:To compare between circuit training (CT), treadmill (TM) walking and suryanamaskar (SN) training in weight management and physical fitness enhancement in obese females.Settings and Designs:Comparative controlled study conducted in a community setting.Materials and Methods:119 females of age between 20 and 40 years of body mass index (BMI) between 25.1 and 34.9 kg/m2. 87 participants completed the study. Group 1: CT; group 2: TM walking; group 3: Modified SN; group 4: Control. Outcome Measures: Body composition, cardio-respiratory and muscle endurance, flexibility.Statistical Analysis:Within-group data was analyzed with the paired t-test. P =0.05. Analysis between the groups was done using one way ANOVA test. Analysis between the groups was done using ANCOVA test controlling for baseline differences only for those variables that have significant differences at baseline. For those which do not have significant difference at baseline, RMANOVA was done at end of 8 weeks.Results:Reducation in mean body weight in CT group (2.2%), TM (1.7%) and SN (1.6%), (P < 0.05), BMI in all the three groups (P < 0.01), total body fat % in the CT (5%) and SN (3.7%), (P < 0.01), metabolic age with CT (2%) and TM (2%), (P = 0.001). Improvement in muscle mass in CT (4%, P = 0.009), VO2max in CT group by 17.2%, SN (14%), TM group (8%) (P < 0.05). Upper limb Muscle endurance in CT (51.3%), SN group (51.24%) and in TM group (40%), (P = 0.05), in lower limb TM (21.2%) and SN (24.5%) (P = 0.05), flexibility in SN (12.4%, P = 0.0001).Conclusions:All three methods were effective in weight and physical fitness management. CT and SN were more effective in improving cardio-respiratory fitness and upper limb muscle endurance while only SN was effective in improving body flexibility.

Muscle utilization patterns vary by skill levels of the practitioners across specific yoga poses (asanas)

To compare muscle activation patterns in 14 dominant side muscles during different yoga poses across three skill levels. Mixed repeated-measures descriptive study. University neuromuscular research laboratory, Miami, US. A group of 36 yoga practitioners (9 M/27 F; mean ± SD, 31.6 ± 12.6 years) with at least 3 months yoga practice experience. Each of the 11 surya namaskar poses A and B was performed separately for 15s and the surface electromyography for 14 muscles were recorded. Normalized root mean square of the electromyographic signal (NrmsEMG) for 14 muscles (5 upper body, 4 trunk, 5 lower body). There were significant main effects of pose for all fourteen muscles except middle trapezius (p<.02) and of skill level for the vastus medialis; p=.027). A significant skill level × pose interaction existed for five muscles (pectoralis major sternal head, anterior deltoid, medial deltoid, upper rectus abdominis and gastrocnemius lateralis; p<.05). Post hoc analyses using Bonferroni comparisons indicated that different poses activated specific muscle groups; however, this varied by skill level. Our results indicate that different poses can produce specific muscle activation patterns which may vary due to practitioners' skill levels. This information can be used in designing rehabilitation and training programs and for cuing during yoga training.

Effect of 11 months of yoga training on cardiorespiratory responses during the actual practice of Surya Namaskar.

Background:Surya Namaskar (SN), a popular traditional Indian yogic practice, includes practicing 12 physical postures with alternate forward and backward bending movement of the body along with deep breathing maneuvers. The practice of SN has become popular among yoga practitioners and other fitness conscious people. The long-term effect of practicing SN and other yogic practices on cardiorespiratory responses during SN are lacking.Aim:The present study was conducted to study the effect of yogic training on various cardiorespiratory responses during the SN practice in yoga trainees after a time interval of 3, 6, and 11 months.Materials and Methods:The present study was conducted on 9 healthy male Army soldiers who underwent training in various yoga postures including SN, meditation, and pranayama for 1 h daily for 11 months. First, second, and third phase of the study was conducted in the laboratory after completion of 3, 6, and 11 months of the yoga training. The participants performed SN along with other yogic practices in the laboratory as per their daily practice schedule. The cardiorespiratory responses of the volunteers were recorded during actual practice of SN.Statistical Analysis:One-way repeated measure ANOVA followed by Tukey HSD.Results:Oxygen consumption and heart rate during actual practice of SN was 0.794 ± 0.252, 0.738 ± 0.229, and 0.560 ± 0.165 L/min and 92.1 ± 11.6, 97.9 ± 7.3 and 87.4 ± 9.2 beats/min respectively at 1st , 2nd , and 3rd phase of yoga training. Minute ventilation and tidal volume also reduced from 19.9 ± 4.65 to 17.8 ± 4.41 L/min and 1.091 ± 0.021 to 0.952 L/breath from 1st phase to 3rd phase of yoga training. However, respiratory parameters like breathing rate (fR) did not show any reduction across the three phases.Conclusion:The results of the present study indicated that yogic training caused conditioning of cardiorespiratory parameters except fR, which did not reduce across three phases of training.

Effects of yoga training on blood pressure response during surya namaskar following eleven months of yoga practice in army men and yoga-trained individuals

Background and Aim: Surya namaskar (SN), a popular traditional Indian yogic practice, called sun salutations, is a series of 12 physical postures performed with controlled breathing. The present study was carried out to investigate the blood pressure (BP) response i.e., sympathetic reactivity during actual performance of SN at three different phases of yoga training for 11 months. Methods: It was an interventional study design where nine healthy, male, army volunteers were selected and imparted training in various yogic practices for 11 months. Their systolic blood pressure (SBP), diastolic blood pressure (DBP) and mean arterial pressure (MAP) during actual performance of SN were measured after 3, 6 and 11 months of training. BP responses of army personnel were compared with those of yoga proficient ( n = 10) and semi-proficient ( n = 9) individuals. Results: Average SBP during SN in trainees (at different phases of the training), proficient and semi-proficient was 158.2, 141.3, 138.7, 152.4 and 155.9 mmHg, respectively. DBP and MAP during SN in trainees, proficient and semi-proficient were 98.9, 92.9, 86.9, 106.7 and 96 mmHg and 117.3, 105.7, 101.8, 122 and 115.9 mmHg, respectively. Conclusion: Training in yogic practices for 11 months brought about a substantial reduction of BP response i.e., sympathetic reactivity during actual performance of SN in a group of army soldiers. The training helped them to achieve the same level of proficiency with those of yoga proficient and semi-proficient individuals.

Suryanamaskara exercise enhances sustained attention

Background: The Suryanamaskara (SN) exercise is a comprehensive yoga technique which incorporates physical activity, breath regulation, relaxation and awareness. Apart from improving physical stamina and endurance, SN has been shown to influence an individual's perception and performance. But its immediate effect on sustained attention was not reported adequately. Objective: The study was designed to assess the immediate effect of 108 SN on sustained attention, efficiency and speed of visual scanning in subjects participated in Rathasapthami day (the seventh day following the Sun's northerly movement). Materials and Methods: In this single and mixed group pre-post study, 96 subjects with mean age 33.15 ± 13.61 years participated. The Six Letter Cancellation Test (SLCT) and Digit Letter Substitution Test (DLST) data were collected immediately before and after 108 SN. Statistical Analysis: Means, Standard Deviations, Kolmogorov-Smirnov test and Wilcoxon Signed Ranks Test were used for analyzing the data with the help of SPSS-16. Results: When compare with predata analysis, the SLCT showed 30.61% increase (P < 0.001) in Total Attempted (TA), 81.58% decrease (P < 0.01) in Wrongly Attempted (WA) and 31.87% increase (P < 0.001) in Net Score (NS). Similarly, the DLST showed 38.71% increase (P < 0.001) in TA, 13.64% decrease (P = 0.001) in WA and 35.44% increase (P < 0.001) in NA. Thus, the analysis of SLCT and DLST scores shows that SN was associated with increase in TA and NS and decrease in WA scores. Conclusion: When compared with pre data analysis, the post analysis of SLCT and DLST scores showed that the SN was associated with increase in TA and NS and decrease in WA scores. Thus, the SN holds great promise in enhancing sustained attention in healthy individuals. Well-designed studies are needed before a strong recommendation can be made.

Effect of Yoga on Menopausal Symptoms in the Early Menopausal Period: A Randomized Controlled Trial

Menopause literally means cessation of menses. Menopause occurs in women in midlife and it signals the end of the fertile phase of a woman's life. This transition from a potentially reproductive to a nonreproductive state is the result of a reduction in female hormonal production by the ovaries. This reduction is manifested in various postmenopausal symptoms which affects the quality of life of the female. Previous studies have shown the benefits of yoga therapy in treating the climacteric symptoms of menopause. However not many studies have evaluated the effects of yoga in the form of Pranayama and Surya namaskar on somatovegetative, psychological and urogenital symptoms associated with the early post menopausal phase and on the quality of life. Hence the purpose of the present study is to evaluate the effects of yoga in the form of Pranayama and Surya Namaskar on the menopausal symptoms and quality of life of menopausal women in the early menopausal period.

Effects of yogic exercises on life stress and blood glucose levels in nursing students.

[Purpose] This study was performed to investigate the effects of yogic exercises on life stress and blood glucose levels in nursing students. [Subjects and Methods] The study was a randomized controlled trial. Twenty-seven undergraduate nursing students were randomly selected, with 12 assigned to an exercise group and 15 assigned to a control group. The yogic exercises intervention was undertaken for 60 minutes one day a week for 12 weeks. It consisted of physical exercise (surya namaskara) combined with relaxation and meditation (shavasana and yoga nidra). Life stress was measured by the Life Stress Scale for College Students, and postprandial blood glucose levels were measured with a digital glucometer. [Results] The exercise group measurements were significantly decreased in both life stress and postprandial blood glucose levels compared with the control group. [Conclusion] These findings indicate that yogic exercises would reduce life stress and lower postprandial blood glucose levels in nursing students.

Effects of Surya Namaskara on Selected Psychological Parameters of School Boys

Surya Namaskara is a novel and invaluable contribution of Indian culture to mankind. Surya Namaskara practices help the students achieve mental, emotional and physical balance. It improves fitness, promotes relaxation, develops self-concept, self-confidence, and attitude and reduces stress as well as anxiety. Self-concept and attitude are complex component of behaviour. Both are improved by Surya Namaskara. Purpose: The purpose of the present study is to find out the effects of Surya Namaskara on self-concept and attitude of school girls. Methodology: Sixty (60) school boys of Lucknow, UP State were selected at randomly as subjects for the present study. The age limit of the subjects was 10-12 years. All the subjects were divided into two equal groups such as Gr. S and Gr. C. Gr. S was experimental group and Gr. C served as control group. Initially Beena shah’s Self-concept Inventory scale and Kumar’s school attitude inventory scale were employed to all the subjects of Gr. S and Gr. C and thereafter Surya Namaskara as a treatment were given to school boys for four days in a week and continued three months the subjects were retested on criterion measures. The data were analysed by paired t–test to find out the effects of the treatment. Results: The result of the present study showed that self-concept and attitude of school boys were improved significantly among Surya Namaskara group after three month of practice Surya Namaskara as a treatment.

A tool for linguistic assessment of rehabilitation exercises

In this paper, human motion analysis is performed by modeling a physical complex exercise in order to provide feedback about the patient's performance in rehabilitation therapies.The Sun Salutation exercise, which is a flowing sequence of 12 yoga poses, is analyzed. This exercise provides physical benefits as improving the strength and flexibility of the muscles and the alignment of the spinal column. A temporal series of measures that contains a numerical description of this sequence is obtained by using a wearable sensing system for monitoring, which is formed by five high precision tri-axial accelerometer sensors worn by the patient while performing the exercise.Due to the complexity of the exercise and the huge amount of available data, its interpretation is a challenging task. Therefore, this paper describes the design of a computational system able of interpreting and generating linguistic descriptions about this exercise. Previous works on both Granular Linguistic Models of Phenomena and Fuzzy Finite State Machines are used to create a basic linguistic model of the Sun Salutation. This model allows generating human friendly reports focused on the assessment of the exercise quality based on its symmetry, stability and rhythm.

Comparative Study of effect of Slow and Fast Suryanamaskar on Work Load of Heart in Normal Human Subjects

Objective: To compare the work load on heart by slow and fast suryanamaskar. Background: Suryanamaskar, an integral component of yoga is an excellent practice that stretches and tones the whole body. Various schools of yoga differ in the practice of suryanamaskar (SN). Some schools advocate performance in a slow manner in tune with slow breathing, while others advocate a rapid method of performing multiple rounds in a fast manner similar to physical exercise. It has been suggested that SN at different speeds provides different benefits. In the present study, we planned to determine the immediate effect of slow and fast suryanamaskar on heart rate and blood pressure of normal young volunteers. Method: Thirty healthy school children were randomly divided into two groups of 15 each. Group I underwent training in fast suryanamaskar while group II were given training in slow suryanamaskar. Blood pressure and heart rate were determined before and immediately after the practice of suryanamaskar in both the groups. Result: Fast suryanamaskar produced a significant increase in systolic pressure, pulse pressure and rate pressure product. On the other hand, slow suryanamaskar produced a significant decrease in diastolic pressure but there was no significant change in systolic pressure or rate-pressure product. Thus it was evident that the cardiovascular response to suryanamaskar depends on the manner in which it is performed. Slow suryanamaskar is non-taxing to the heart and hence can be prescribed to hypertensive patients and for rehabilitation of cardiac patients. Conclusion: It is recommended that slow suryanamaskar may be used as a lifestyle component for school children and also for subjects with pre and stage I hypertension and mild degree cardiac patients undergoing rehabilitation.

Immediate Cardiovascular Effects of a Single Yoga Session in Different Conditions

Aim and objective: This retrospective review of clinical data was done to determine cardiovascular effects of a single yoga session in normal subjects as well as patients of different medical conditions. Methods: Data of 1896 patients (1229 female, 633 male and 34 transgender) with mean age of 36.28 ± 12.64 y who attended yoga therapy sessions at CYTER between November 2010 and September 2012 was used for analysis. Heart rate (HR), systolic (SP) and diastolic pressure (DP) had been recorded using non-invasive blood pressure (NIBP) apparatus before and after 60 minute yoga sessions at CYTER and indices like pulse pressure (PP), mean pressure (MP), rate-pressure product (RPP) and double product (DoP) were derived from recorded parameters. Participants were undergoing appropriate yoga therapy protocols as per their individual condition while normal subjects had a general schedule of practice. Typical yoga sessions included simple warm ups (jathis and surya namaskar), breath body movement coordination practices (kriyas), static stretching postures (asana), breathing techniques (pranayama), relaxation and chanting. Results: There were statistically significant (p<0.001) reductions in all the studied cardiovascular parameters following the yoga session. The magnitude of reductions differed in the groups, it being more significant in those having hypertension (n=505) and less significant in those having endocrine/skin (n=230) and musculoskeletal (n=120) conditions. It was moderately significant in the normal subjects (n=582) as well as patients having psychiatric (n=302) and respiratory (n=157) conditions. Conclusion: There is a healthy reduction in HR, BP and derived cardiovascular indices following a single yoga session. The magnitude of this reduction depends on the pre-existing medical condition as well as the yoga therapy protocol adopted. These changes may be attributed to enhanced harmony of cardiac autonomic function as a result of coordinated breath-body work and mind-body relaxation due to yoga

Effect of Surya Namaskar on Sustained Attention in School Children

Background: Sun salutation (Surya Namaskar) is a comprehensive Yoga technique which incorporates physical activity, breath regulation, relaxation and awareness. Apart from improving physical stamina and endurance, Surya namaskar has been shown to influence an individual’s perception and performance. Hence, the present study has been designed to measure the performance of school children in a digit letter substitution task following the practice of Surya namaskar compared to physical exercise.

PA01.21. Effect of short term yoga practice on weight and blood pressure - An observational study

Purpose: Adult hood attained with paradogmic shift in life style and its own stress leading to birth of many ailments of chronic nature. Hypertension and obesity considered to trigger many fatal diseases. Yoga can be implemented as non pharmacological intervention in these problems. So to evaluate effect of yoga during short term yoga program on semi urban school teachers was carried out. Objectives: To assess effect of yoga techniques on body weight, systolic and diastolic blood pressure during short term practice. Method: 55 Semi urban school teachers between age group 20 to 55 years were subjected to one week Yoga program. Yoga training was given for 2 hrs from 6am to 8am. Yoga session included ASANAS and PRANAYAM, QUICK RELAXATION TECHNIQUE (Q.R.T). Weight, Blood Pressure was recorded before yoga session on first day and on last day after yoga performance. The results were statistically analyzed. Result: During the study, significant result in Weight with t value 2.506 and Systolic Blood pressure with t value 2.214 at P>0.05. But no significant result in Diastolic Blood pressure was observed at P>0.05 with t value 0.413. Discussion: Asana like Surya Namaskara, Ardha kati chakrasana, Paada Hastasana etc may regulate lipid metabolism, calorie expenditure by muscles and soft tissue and also reduced fat accumulation may attributed to Weight reduction. Significant Drop in both systolic and diastolic blood pressure was may be due to Pranayama and Quick Relaxation Technique which helped in reducing stress and increase mental relaxation. Conclusion: 1. Even short term yoga practice has its beneficial effect on weight and blood pressure. 2. Hence yoga therapy can be considered as potential alternative approach for the management of weight and blood pressure.

How Effective Is Sun Salutation in Improving Muscle Strength, General Body Endurance and Body Composition?

The purpose of the present study was to evaluate effects of regular practice of sun salutation on muscle strength, general body endurance and body composition. Subjects (49 male and 30 female) performed 24 cycles of sun salutation, 6 days a week for 24 weeks. Upper body muscle strength was determined by 1 repetition maximum (1RM) for bench press and shoulder press technique. Back and leg dynamometry was used to assess strength of back and leg muscles. General body endurance was evaluated by push-up and sit-up tests. Body composition was assessed by noting% body fat by using bioelectric impedance analysis. Perceived intensity of exercise by subjects was noted by Borg scale. Muscle strength by bench press showed significant increase in male (29.49±9.70 to 36.12±9.09 Kg, P<0.001) and female (10.5±4.42 to 13.16±4.44 Kg, P<0.001) subjects. Strength by shoulder press also increased (males; 22.96±9.57 Kg to 26.53±11.05 Kg, P<0.001, females; 6.83±2.78 to 8.83±3.87, P<0.001). Endurance by push-ups & sit-ups showed similar findings in male (19.0±9.58 to 21.98±8.98, P<0.001 and 24.92±10.41 to 29.84±12.64, P<0.001 respectively) and female (14.66±6.80 to 18.56±6.97 and 13.16±7.75 to 19.23±8.25, P<0.001 respectively) subjects. A significant decrease in body fat percent was observed only in female (27.68±5.46 to 25.76±4.72, P<0.001) but not in male subjects. BMI significantly decreased in both the groups (z=4.37, P<001 and t=5.41, P<0.001 respectively). From our observations we conclude that sun salutation can be an ideal exercise to keep oneself in optimum level of fitness.

385 Effect of a Package of Surya Namaskara and Counseling on Life Style Changes on Overweight Persons

385 Effect of a Package of Surya Namaskara and Counseling on Life Style Changes on Overweight Persons