Yoga Practice and Vagal Toning: A Conceptual Study

Abstract

Yogic Science is a word made of yoga and science where yoga means to ‘unite’ and ‘Science’ means systematic and logical way to prove any things. Yogic Science is a systematic and logical discipline to unite with the universe using Asana,
Pranayama, Mantra and behavioural modification. Asanas are performed to correct the posture, pranayama to regulate breath, concentration to control the unstable mind and mantras to connect with the inner soul. When all the above are performed as a single unit, the biological body is connected with cosmic energy ‘Paramattma'. Fig.1 show that ‘Yoga’ in totality is a means to connect oneself with the cosmic energy by activating the potential energy (Kundalini) which is present at different point of body (Chakra). Passive Chakras are awakened by practicing Yama, Niyam, Asana, Pranayama, Pratyahara, Dharna, Dhyan as mentioned by the practitioner of Hath Yoga.

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Celebrating
7th International Day of Yoga
18-21, June, 2021
Office of Dean of Students
(Yoga Kendra & Sports Office)
Inter-Hall Administration
Jawaharlal Nehru University
New Delhi Yoga for Harmony & Peace
Edited by
Dr. Arnab Bhattacherjee
SC&IS
Dr. Rakesh Kumar Yadav
ADPE-II, Sports Office EKATMA-JNU
Volume -2
7th International Day of
18-21
June 2021
Be with Yoga, Be at Home
Celebrating

Welcome to JNU
Celebrating International Day of YOGA, 2021
Yoga for Harmony & Peace

7th International Day of Yoga
Message from Vice Chancellor, JNU Page 04
Message from Rector, JNU Page 05
Message from Dean of Students, JNU Page 06
Message from Sri Sri Ravi Shankar Ji Page 07
Message from Grand Master Akshar Page 08
Message from Participants Page 09
Brief about office of the Dean of Students Page 10
Editorial Board Page 11
IDY 2021 Committee Page 12
IDY protocol and guidelines from Ayush Ministry Page 13
IDY program schedule of JNU Page 14
Articles by yoga experts
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Contents
- Yoga Practice and Vagal Toning: A Conceptual Study Page 15-19
- Advaita Vedanta: A Philosophy of Transcendence Page 20-23
- Faith in Oneself, Faith in the Atman Page 24-27
- vk/kqfud ifjis{; esa /;ku dh mikns;rkPage 28-33
- Modern Research Trends in Yoga Page 33-34
- Enhancing Immunity with Yog With Reference to Asanas, Pranayam and Ahar Page 35-37
- Supplementing Sports Performance Through Yoga Page 38-39
- Yoga and Fitness Page 40-41
- Physiotherapy and Health Page 42-43
- The Yoga Mudras Page 44-48
-Page 49-50
- Page 51-53
- The Science of Breathing and Health Page 54-55
- Yoga a Way to Avoid Alcohol Subservience Page 56
- The chakras in Yogic Practice Page 57-58
- Music – A Natural Way to Manage Your Stress Page 59

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Yoga Practice and Vagal Toning: A Conceptual Study
Dr. Binayak Kumar Dubey, Deptt. of Physical Education, BHU
Dr. Sachin Kr. Tiwary, Deptt. of AIHC & Archaeology, BHU
Prof. B.C Kapri, Deptt. of Physical Education, BHU
Yogic Science is a word made of yoga and science where yoga means to ‘unite’ and ‘Science’ means systematic and
logical way to prove any things. Yogic Science is a systematic and logical discipline to unite with the universe using Asana,
Pranayama, Mantra and behavioural modification. Asanas are performed to correct the posture, pranayama to regulate
breath, concentration to control the unstable mind and mantras to connect with the inner soul. When all the above are
performed as a single unit, the biological body is connected with cosmic energy ‘Paramattma'. Fig.1 show that ‘Yoga’ in
totality is a means to connect oneself with the cosmic energy by activating the potential energy (Kundalini) which is
present at different point of body (Chakra). Passive Chakras are awakened by practicing Yama, Niyam, Asana, Pranayama,
Pratyahara, Dharna, Dhyan as mentioned by the practitioner of Hath Yoga.
The understanding and practice of yoga has changed over the ages. Although a popular translation for the word 'yoga' is
'sangha', the meanings of yoga have changed throughout history in many more subtle ways: from the vedic shepherd's
yoga-kshema (which refers to the abode of movement and rest) to 'meditative concentration' in the classical sense of
patanjali yoga to bring spiritual union to the yogic body. If we go to the Vedas, we find that ideas about yoga were nascent
in the vedic period, and especially in the Upanishads, in which we begin to see its proto-system. The upanishads
emphasize the meaning of ‘Yoga’ in the formulation of meditation to generate liberated knowledge. Another important
contribution to the development of yoga as a systematic thought came from the ascetic shramana communities, from
whom buddhism and jainism also emerged.
In the archaeological context, its evidence is available in abundance in rock art, stone art, terracotta, seals of Harappan
civilization (Mc Evilley, 1981:44-77), etc. In the archaeological context, evidence of ‘yoga’ has been available both in
artistic and original human bones. The most famous of which is the yogic posture inscribed in the seals made in stone
medium obtained from the Harappan civilization, which was identified by the Marshal as Pashupati i.e. Shiva. It can be
clearly seen that in how the Fig.1 is matching with the Fig.2. Similarly, soil-made artefacts are also prominent. It can be
clearly seen in the context of Fig.3 that how 2,700 years ago today, practice in yogic posture continued. Yoga has been a
medium not only for spiritual happiness but also for freedom from all sorrows. The posture at the time of death by
Mahatma Buddha himself is considered to be the posture of painless renunciation, which is possible only as a result of a
successful yogic effort.
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Figure 2: Yogic posture on the seal of Indus Valley Civilization
Figure 3: Yogic posture skeleton from an excavation at Balathal, Rajasthan (Courtesy- Prof. Vasant Shinde)
Since, the title of this article is concentrate more on scientific, biological, psychological and neuroscience that is why it is
important to understand the core of this system in the approaching paras. Physiological, psychological, social changes
takes place when yoga is practiced regularly under the guidance of a Guru with dedication and belief.
Figure- 4 prepared using Vosviewr software shows that the scientific journals are flooded with the benefits of yoga like
stress control stress (Martarelli et., 2011), Anxiety (Novaes et al., 2020), Mental Health(Brown et al., 2013), blood
pressure (Thanalakshmi et al., 2020), hypertension, cardiovascular diseases, depression, COPD (Holland et al.,2012) &
Talwar et al., 2018), insomnia, post-traumatic stress disorder, burnout, asthama (Yuce & Tasci 2020), increase in oxygen
consumption (Telles & Desiraju 1991), Physical Efficiency Index (Choudhary et al., 2012) etc. Now, the question arises
what is the key element which plays a significant role in controlling the disorders, diseases and is the key marker for
holistic health when yoga is practices regularly. This question can be addressed by highlighting the beauty of a 10th cranial
nerve fibre known as Vagus nerve i.e the Vagal Toning.
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Figure 4: Vosviewr software shows the scientific journals based on this
Nervous system in human body is classified as (1) Central Nervous System (brain, spinal cord, integrative/control
centers) & (2) Peripheral Nervous System (cranial nerve & spinal nerve). These cranial and spinal nerves are further
classified as sensory and motor nerve. Motor nerves have two type of function (1). Voluntary which conducts impulse from
the CNS to skeletal muscles and (2) Involuntary which conducts impulses from CNS to cardiac muscle, smooth muscles and
glands. Sympathetic and Parasympathetic nerve fibers which are the subdivision of involuntary or more technically
autonomic nervous system operate in parallel i.e. these two fibers complements each other automatically. Sympathetic
nerve fibers speed up the function of body e.g. Increase in heart rate, breathing rate, blood circulation whereas
parasympathetic act like a brake to decrease the heart rate, breathing rate etc. Sympathetic nerve filers are also known
as ‘fight-flight system' whereas parasympathetic known as ‘rest and digest system’. Sympathetic secretes cortisol
hormones while parasympathetic secretes happy hormones like dopamine, serotonin, and endorphins.
Out of billions of nerve fibers, one important fiber which concerns the yoga practiceners is the vagus nerve. It is the
longest cranial nerve which starts at base of the brain and extends up to the abdomen. It is responsible for bi-direction
communication taking message from body to brain and from brain to the body back. Hence it is both sensory and motor
nerve.
Vagus nerve (Fig.5) is connected to all the important body organs such as larynx, trace, bronchi, heart, stomach,
pancreas, liver, gall bladder and the small intestine. All these parts cannot be controlled as they are involuntary but they
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can be indirectly stimulated through vagal toning. Vagal tone can be thought of as an optimal balance of parasympathetic
and sympathetic nervous system action. Stimulating the vagus nerve, and improving ‘vagal tone’ can enhance both
physical and mental health. Vagal tone refers to speed, strength and efficiency of the vagus nerve response. High vagal
tone is associated with efficient blood glucose regulation and low vagal tone is associated with raised stress level leading
to cardiovascular complications. Vagal tone can be measured by the changes in heart rate that occur with the breath. This
is referred to as Heart Rate Variability. Sen et. al., 2018 concluded the benefit of yoga by studying the “Evaluation of
heart rate variability and cardiac autonomic control on exposure to Indian music and slow music yoga asana before sleep
at night”.
Now the question comes, how to tone the vagus nerve? Thus, vagus nerve can be toned by regular practice of asana,
pranayama, recitation of mantra and by positive behaviour. Pramanik, T. (2009) concluded that slow pace bhastrika
pranayama with a respiratory rate 6/min shows improvement in the autonomic nervous system through enhanced
activation of the parasympathetic system. Pal et al., (2004), Zaccaro, et.al. (2018) & Jerath et a., (2006) reported that
slow breathing improve autonomic functions. Slow, rhythmic, diaphragmatic breathing and regular pranayama practice
increases healthy vagal tone and reduces the sympathetic tone (Turankar et al., 2013). Healthy vagal tone involves a slight
increase in heart rate on the inhalation and a decrease of heart rate with exhalation. Thus, while practicing pranayama,
the slow exhalation is very important to increase the vagal tone.
References:
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Medical Conditions. PSYCHIATRIC CLINICS OF NORTH AMERICA, 36(1), 121+. https://doi.org/10.1016/j.psc.2013.01.001.
Choudhary, R., Kulmatycki, L., & Meena, T. R. (2012). Trend of the effects of four varieties of yoga bhastrika pranayama
on physical efficiency index. ARCHIVES OF BUDO, 8(2), 117–124. https://doi.org/10.12659/AOB.883235.
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