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ISSN 2320-7329
Ayurlog: National Journal of Research in Ayurved Science
A Web based quarterly online published peer reviewed National E-journal of Ayurveda.
http://www.ayurlog.com
Vol. 1 Issue- IInd
May- 2013
89
17. A Comprehensive Study On Effect Of Surya Namaskar
On Cardio-respiratory Endurance
---------------------------------------------------------------------------------------------------------------------
Dr.Vikas C. Kathane, Asso. Professor, HOD, Department of Swasthavritta
Mob. 9766619610, Email: vckathane@gmail.com
Dr.Lalit V.Vithalani, Asst. Professor, Kriya Sharir Department,
Mob. 8983715661, Email: drlalit.vithalani@gmail.com
Dr.Sanjay A. Dalvi, Asst. Professor, Rachana Sharir Department
Mob. 9420739139, Email: drsanjudalvi77@gmail.com
B.S.Ayurved College, Sawantwadi, Dist. Sindhudurg, Maharashtra.
---------------------------------------------------------------------------------------------------------------------
Abstract: -
Surya Namaskar The basic translation of Surya Namaskar is salutations to the sun. It is a very
ancient tradition which has been in existence since the Vedic age. Surya Namaskar was first
developed thousands of years ago by the ancient Hindus who worshipped the sun (Surya), as the
creator of all things. Known variously as Surya Namskar or Sun Salutation, is one of the best
exercises that people can perform.
Scientific research has shown that yogic techniques produce consistent and beneficial
physiological changes in human body. This research paper is dealing with the effect of Surya
Namaskar on physical fitness of normal person especially cardio-respiratory endurance.
Introduction: -
Man has entered the 21st century with a lot of problems. In this modern age of advanced
technology the level of facilities available for our convenience has increased, but it has somehow
also lead to an increase in our problems related to health and emotions. Human life today is more
stressful and unhealthy due to lack of physical exercise and sedentary lifestyle. Now a day
people are searching for solution in Ayurveda and Yoga for the problems related to health.
The Surya Namaskar is performed usually early in the morning facing the morning rising Sun.
The Namskar is done in twelve steps, each step having its own posture (including position and
form) with its own breathing pattern (inhalation or exhalation), and its own mantra. Surya
Namaskar is a well-known unique method within the yogic practices, as it is the combination of
Aasana and Pranayam. Its versatility and application make it one of the most useful methods to
induce a healthy, vigorous and active life.
Surya Namaskar is a series of twelve phyiscal postures. These alternating backward and forward
bending asanas flex and stretch the spinal column and limbs through their maximum range.
ISSN 2320-7329
Ayurlog: National Journal of Research in Ayurved Science
A Web based quarterly online published peer reviewed National E-journal of Ayurveda.
http://www.ayurlog.com
Vol. 1 Issue- IInd
May- 2013
90
Aims and objectives-
Surya Namaskar is well known for its role in improving physical fitness. This study is mainly
performed to access the effect of Surya Namaskara on cardiorespiratory endurance on a healthy
individual.
Material and methods:-
Selection of Surya Namaskar as an exercise:-
Surya Namaskar gives more benefits with less expenditure of time.
It is claimed that Surya Namaskar practice improves general health and fitness. Hence,
the present study was undertaken to study the effects of Surya Namaskar practice on
cardio-respiratory fitness parameters in young persons.
Criteria for selection:-
Healthy male participants aged 18-25 years were selected for the present study.
Criteria for rejection:-
Participants with Congenital heart disease, Respiratory disease, Epilepsy, Recent injury
or immobilization, Mentally challenged, Physically challenged, Spinal deformity
Patients of hernia and high blood pressure.
People suffering from back pain/disease.
Withdrawal criteria: –
Participants with Acute illness,
Lack of interest, and Absenteeism during the training period.
Prior to the study the base line data were collected from all the participants. For that
purpose a special pro-forma was prepared, which includes the following parameters -
name, age, sex, resting pulse, blood pressure, fatigue index(As found by HST).
Procedure:-
Steps in Surya Namaskar-
Initially for two to three days, the participants were trained to perform Surya Namaskar in a
slow manner so that each of the 12 poses was held for duration of 30 seconds. Thus each round
took about 6 minutes to complete and 5 rounds were performed in 30-40 minutes. Then speed is
increased as well as the number of rounds so that fifteen to twenty rounds should be completed
within 45 minutes. Surya Namaskar training was given for one month by an expert faculty and
the performance of Surya Namaskar was analyzed by calculating fatigue index as found in
HST(Harward Step Test). Daily practice was started at 7 am, on an empty stomach on open
ground using a soft rubber mat.
ISSN 2320-7329
Ayurlog: National Journal of Research in Ayurved Science
A Web based quarterly online published peer reviewed National E-journal of Ayurveda.
http://www.ayurlog.com
Vol. 1 Issue- IInd
May- 2013
91
The 12 postures are:
1. Stand facing the Sun with palms folded and both the thumbs touching the chest.
Breathing: Inhale while raising the hands and exhale as hands are brought down to chest
level.
2. Raise hands upward, with feet firmly on the ground; bend backwards, stretch arms fully.
Breathing: Inhale
3. Slowly bend forward, hands touching the earth with respect, head touching the knees.
Breathing: Exhale
4. Set both hands with the palms down firmly on the ground, pull the left leg backward,
raise the head looking at the Sun, full weight resting on the two palm and ten fingers.
Breathing: Inhale.
5. Bring right leg back close to left leg, keeping hands and legs straight, bend the body at
the hip forming an arch, just like a mountain, known as ‘parvathasan or mountain pose’.
Breathing: Exhale.
6. Stretch yourself fully on the ground in the Saashtanga Namaskar pose (all eight ‘anga’ or
parts of the body on the ground – head, thigh, eyes (sight), mind, word, feet, hands and
ears (hearing)). In reality, feet, knees, thighs, chest, forehead touch the ground with the
hands stretched out and in folded position, with your mind and thoughts on the full
namaskar, then slowly turn the head to the sides first to left and then to right so that each
ear touches the ground. Breathing: Inhale first and then Exhale fully.
Surya Namaskar 4
7. Slowly raise the head, bend backward as much as possible, hands straight, in the cobra
pose. Breathing: Inhale
8. Parvathasan – same as Step 5. Breathing: Exhale.
9. Same as Step 4 with the difference that the right leg is brought forward. Breathing: Inhale
Surya Namaskar 5
10. Same as Step 3 – Breathing: Exhale.
11. Same as Step 2 – Breathing: Inhale.
12. Same as Step 1 – Breathing: Exhale, Inhale and Exhale.
These Aasanas are ordered so that they alternately stretch the spine backwards and forwards.
When performed in the usual way, each asana is moved into with alternate inhalation and
exhalation. A full round of Surya Namaskar is considered to be two sets of the twelve poses with
a change in the second set to moving the opposite leg first through the series.
The ideal time to practice Surya Namaskar is at sunrise, the most peaceful time of the day, when
the atmosphere is full of the sun’s ultraviolet rays, so important for the body. If any volunteer is
not able to perform the assigned one breathing during a pose, he is advised to do more breaths
per pose, in initial phase of study. Over a period of time, they are able to do it in one breath.
ISSN 2320-7329
Ayurlog: National Journal of Research in Ayurved Science
A Web based quarterly online published peer reviewed National E-journal of Ayurveda.
http://www.ayurlog.com
Vol. 1 Issue- IInd
May- 2013
92
Criteria for assessment: -
Harward Step Test is the easiest and best step to access the fitness of an individual, especially
cardiorespiratory endurance. So Fatigue index was calculated with the help of this Test, before
and after Surya Namaskar practice and results were evaluated statistically.
Table 1:- Showing Fitness According To Fatigue Index-
Classification Of Fitness According To Fatigue Index
Fatigue Index
Fitness
Below 55
Poor
55-64
Low average
65-79
Average
80-89
Good
90 and above
Excellent
Observations:-
Table 2:- Showing Fitness According To Fatigue Index Of Thirty Volunteers BT and AT Of
One Month Surya Namaskar Practice.
S.No
Fitness According
To Fatigue Index
NO. of persons
Percentage
(%)
B.T
A.T
B.T
A.T
1
Poor (Index below
55)
15
10
50
33.33
2
Low average
07
09
23.33
30
3
Average
08
11
26.66
36.66
4
Good
00
00
00
00
5
Excellent
00
00
00
00
Table 3:-- Showing Statistical Evaluation of Fitness According To Fatigue Index By Paired t-
test, Of Thirty Volunteers BT and AT.
S.No.
Parameter
Mean± S.D
Mean of difference
± S.D
SEd
‘t’
P
BT
AT
1
Fatigue
Index
57.122 ±
9.518
60.226 ±
9.475
3.103 ± 1.579
0.2932
10.58
<0.001
ISSN 2320-7329
Ayurlog: National Journal of Research in Ayurved Science
A Web based quarterly online published peer reviewed National E-journal of Ayurveda.
http://www.ayurlog.com
Vol. 1 Issue- IInd
May- 2013
93
Discussion:-
Surya Namaskar practice interacts with the organs of the body directly, by applying pressure,
massaging, stretching and overall toning up the muscles.This aids the eliminative functions as
well as stimulating nervous energy. It also enhances our wellbeing.
In Surya Namaskar a deep rhythmic breathing process is synchronized with each movement,
which empties the lungs more vigorously and refills them with fresh, clean, oxygenated air. All
the alveoli of the lungs are expanded, stimulated and then cleaned. The oxygen content of the
blood is increased, which improves the overall vitality and oxygenation of whole body especially
heart and brain. The cardiac muscles are also strengthened. Microcirculation to the heart is
increased which reduces the chances of heart attack, blood vessel disorders and general fatigue
can also be eliminated. Hence sluggishness and lethargy are greatly reduced.
Scientific Aspects of Surya Namaskar:-
Sun rays and its Effect - Sun rays affect human body by following methods:-
Photo Chemical Reaction.
Thermal or Heating Effect.
Photo Synthesis.
The following reactions take place in the human body when ultraviolet energy strikes skin:-
(i) Calcium metabolism is profoundly improved by increased blood content towards skin.
(ii) Harmful Bacteria in the body are killed by the direct action of the Ultraviolet rays and
indirectly by increased local and systemic resistance.
(iii) Toxins in the body are rendered inert.
(iv) Normal Chemical balances in the body are restored.
The present study showed that the cardio respiratory parameters significantly change after the
practice of Surya Namaskar.
Effect of therapy on fatigue index:-
Evaluating statistically fatigue index of the persons before was 57.122 ± 9.518. It was increased
to 60.226 ± 9.475 (Table 3). This increase in fatigue index was statistically analyzed by paired
‘t’ test in which t = 10.58, p < 0.001 which was found to be highly significant.
Conclusion:-
Scientific research has shown that yogic techniques produce consistent and beneficial
physiological changes. A few weeks of disciplined yoga practice can lead to improvement in
many physiological and psychological functions. It is stated that Surya Namaskar practice
improves general health and fitness. It improves pulmonary, cardiovascular function. Surya
Namaskar is the combination of asana and Pranayama and it is simple to practice, consumes only
less time so that everyone can practice it every day .Yoga develops many wonderful qualities,
ISSN 2320-7329
Ayurlog: National Journal of Research in Ayurved Science
A Web based quarterly online published peer reviewed National E-journal of Ayurveda.
http://www.ayurlog.com
Vol. 1 Issue- IInd
May- 2013
94
and makes human being healthy. It also sharpens the ability to focus, self-confidence, and helps
to develop self-discipline
Surya Namaskar is a complete practice itself because it is a combination of asana, pranayama
and mantra. Surya Namaskar is an integral part of the yogic approach and can be easily
integrated into our daily life and can obtain remarkably fast and beneficial results. We therefore
conclude that Surya Namaskar should be practised by everyone, every day to get these beneficial
effects.
References:-
1. Patanjali’s Yoga Sutras: Translated by Rama Prasada, MunshilalManoharlal Publishers
Pvt Limited, Copyright 2002, This edition 2003, ISBN 81-215- 0964-5
2. Integrated Approach for Positive Health by Dr. R. Nagaratna and Dr. H. R. Nagendra:
January 2008, Swami Vivekananda Yoga Prakashana, Bangalore, India
3. Pranayama - the Art and Science: by Dr. H. R. Nagendra, Vivekananda Kendra Yoga
Prakashana, Bangalore, October 1998
4. Yoga and Ayurveda - Self Healing and Self-Realization by David Frawley,
MotilalBanarsidas Publishers Private Limited, Delhi, India 2000
5. Suryanamaskaaram' by Mr. M. Balakrishnan Nair (in Malayalam), Udyogamandal
School, Udyogamandal P.O. Kerala published at M. G. M. Press, Alwaye, Kerala.
6. Internet Reference:
http://www.santhosha.com
http://ayurveda-foryou.com
http://www.Surya Namaskar.info
http://jaisivananda.blogspot.com