PHYSIOLAGICAL AND PSYCHOLOGICAL EFFECTS OF

SELECTED YOGIC PRACTISES IN MALE SENIOR

CITEZENS AT THRISSUR DISTRICT- PATTURAIKKAL
AREA

Thesis Submitted to
Tamilnadu Physical Education and sports University, Chennai
In partial fulfillment of the requirements
for the award of the degree of

MASTER OF SCIENCE
In
YOGA

Submitted by
DURGADAS M. J.
REG NO. DE17KL06111007

Guided By
Dr. A. N. SASIDHARAN

DEPARTMENT OF YOGA
TAMILNADU PHYSICAL EDUCATION AND SPORTS UNIVERSITY
CHENNAI
 CERTIFICATE BY THE SUPERVISOR

This is to certify that the thesis entitled ‘‘ PHYSIOLAGICAL AND

PSYCHOLOGICAL IS EFFECTS OF SELECTED YOGIC
PRACTISES IN MALE SENIOR CITEZENS AT THRISSUR
DISTRICT- PATTURAIKKAL AREA” is a research work done by
Durgadas. M.J student of M.Sc Yoga, the Directorate of Distance Education,
Department of yoga, Tamilnadu Physical Education and Sports University,
Chennai during 2017-2019.

This thesis is this original work and has not previously formed the basis
for the award of any Degree, Diploma, Associate ship, Fellowship, or any other
similar thesis. This thesis represents entirely an independent work on the part of
the candidate with the general guidance by me.

Place: Thrissur SUPERVISOR

Date:
 DECLARATION

I hereby declare that the thesis entitled ‘‘ PHYSIOLAGICAL AND

PSYCHOLOGICAL IS EFFECTS OF SELECTED YOGIC PRACTISES
IN MALE SENIOR CITEZENS AT THRISSUR DISTRICT-
PATTURAIKKAL AREA” submitted by me in partial fulfillment of the
requirement for the award of the degree of Master of Science in Yoga of
Tamilnadu Physical Education and sports University, Chennai is original and
carried out by me under the supervision of Dr. A.N. Sasidharan Principal,
Christ college of Physical Education, Irinjalakuda, Thrissur.

Place: Thrissur Durgadas M J

Date: Reg. No DE17KL06111007
 Introduction

1. INTRODUCTION

Five Principles of Yoga

Yoga retreats at our Anamaya Hotel Resort embody the essence of yoga

teachings. At one of our yoga retreats you will experience the yoga lifestyle,

which detoxifies the body, mind, and spirit. There are five basic principles that

compose the root philosophy of yoga.

The Philosophy of Yoga

What is yoga? There is no one definition that can fully encompass the essence

of yoga. Some may say it is a form of exercise, some may say it is a way to

relax, while others may say it is a way of life. All of these beliefs about yoga are

correct. In essence, yoga practice aims to align the body with the mind through

fluid movement and controlled breathing. Yet, there is more to the ancient art of

yoga than this. At the base of the yoga practice are five basic principles: proper

exercise, breathing, relaxation, diet, and meditation.

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 Introduction

Exercise

The body is the physical manifestation of a being; it is the shell that expresses

and represents one’s self. One’s spiritual health begins with physical health,

which is physical achieved through proper exercise. The yoga practice has

beneficial effects to every part of the body – muscles, joints, ligaments, blood

circulation, digestion, etc. Yoga incorporates various poses, or asanas, into fluid

movements. One matches their breath with movement, causing a heightened

awareness of the body. At an Anamaya yoga retreat, exercise is incorporated

throughout the day. One begins the day with a yoga session, and can spend the

afternoon in a Zumba class, waterfall hike, or even doing aerial silk acrobatics.

Diet

We are what we eat. A proper diet should accompany a yoga practice to

maintain a healthy physical body. In order to detox one’s body, yoga

recommends a vegetarian diet. Digesting meat requires more energy than a

vegetarian diet; this energy is needed for rejuvenating the body through

meditation and mental clarity. Here at Anamaya Hotel Resort we cater to

2
 Introduction

vegetarian and vegan diets. The meals included in the yoga retreat packages are

made with purely fresh, locally grown, and organic ingredients.

Breathing

Central to a yoga lifestyle is proper breathing. Most people become shallow

chest breathers by the age of 8, which doesn’t utilize the full capacity of the

lungs. Yoga emphasizes attention to breath, and taking long, deep inhalations

that begin in the lower abdomen and fill up the entire chest cavity. This

increases lung capacity and oxygen flow throughout the body, which clears and

cleanses the mind. One achieves unity of the body and mind through proper

breathing. At Anamaya Hotel Resort, there are breathing workshops to further

emphasize proper breathing techniques.

Relaxation

One achieves inner peace and spiritual cleansing through proper relaxation.

Relaxation begins in the physical body, manifested through losing all tension

within the muscles. This then extends to the mind, and positively affects one’s

actions throughout the day. One is able to cope with the hustle and bustle of the
3
 Introduction

world when serenity is reached within. If the morning yoga class isn’t enough to

keep you relaxed throughout the day, lounging in the infiniti pool or one of the

many hammocks at the Anamaya Hotel Resort will help do the job.

Meditation

The final but most important aspect of the yoga philosophy is positive thinking

and meditation. It is part of the yoga belief that everything in the physical body

is controlled through the mind. If one can control their mind, then one has

control of their body and health. Meditation allows one a way to ease the

constant chatter of the mind, and instead control it, and channel it to positive

thinking and spiritual health. The yoga retreats at Anamaya Resort Hotel

provide an atmosphere and environment that is ideal for meditation and positive

thinking

4
 Introduction

Need and Significance of the problem

Yoga is an effective complementary approach to health maintenance and

promotion for older adults and has been demonstrated to support many

dimensions of psychological wellbeing, form everyday stress to anxiety,

depression, and coping with health challenges.

Yoga has the potential to be even more effective when consciously and

systematically integrated into an individual's overall self-care and medical care

program.

Objectives of the study

• To know the effects of yoga and pranayama for improving their quality of

life

• To know the effects of yoga and pranayama for their physical and mental

health

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 Introduction

Statement of the problem

The problem is entitled " physiological and psychological effects of selected

yogic practices in male senior citizens at thrissur district-patturaikkal area"

Delimitations

• The duration of the training period is 1 month in which we can manage to

give more effective relaxation methods including pranayama and

meditations

• The results of the study also depends on psychological values like stress

and physiological values like blood pressure heart rate etc

• The range of age is limited to 60 and above

Limitations

• Certain factors like habit and attitude etc may influence the result which

is not considering in the study

• Mental and physical conditions may vary from person to person

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 Introduction

• Results depends not only on physiological values but also on emotional

status which can't measure directly

Hypothesis

It is hypothesized that there will be significant change in the quality of life,

physiological health and mental stability in senior persons by regular practice of

yoga and pranayama

As an older adult, beginning an exercise regimen can be intimidating. This is

especially true if you are out of shape or dealing with health conditions. Starting

a beginner yoga practice can be a great way to get active and reduce your stress

levels. This post will discuss the benefits of yoga for people over 50, from

healthy joints and bones to increased flexibility and improved sleep.

You should talk to your doctor before embarking on a new exercise routine.

Make sure that you are healthy enough to do yoga, and ask about any special

precautions you should take.

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 Review of Literature

2. REVIEW OF LITERATURE

A Gentle Yoga Practice Allows Seniors to Move without Straining

Exercise is a critical part of healthy aging, but it presents certain risks to

seniors. High-intensity exercises – such as running, cycling, and weight-

lifting – can put a strain on the body and lead to injuries. A gentle yoga

practice is an excellent low-impact exercise option. Yoga is not only safe for

older practitioners, but effective in maintaining mental and physical health.

You should contact yoga studios and gyms in your area to

determine whether they offer yoga classes for beginners and/or seniors. Arrive

early before your first class so that you have an opportunity to speak with your

instructor about what to expect during class. Let your instructor know about

any injuries or health issues you have. Never overextend yourself on your mat,

and move into postures only as far as you can. Ask your instructor for help if

you need it. New practitioners should also remember that they can take a seated

position or child’s pose if they need to rest.

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 Review of Literature

Yoga Helps Seniors Become More Flexible

Yoga involves gentle, guided stretching, which can help seniors develop

greater flexibility and improve their range of motion. A limited range of

motion can make older adults predisposed to falls and get in the way of daily

activities. Increased flexibility can help keep seniors safe and allow them to

care for themselves more independently.

Many yoga postures help with spinal flexibility. Keeping the spine flexible

reduces the likelihood of stiffness and pain in the back and neck, helping you

feel younger and healthier.

Yoga Promotes Good Bone and Joint Health

As you age, your bones naturally lose density and joints become stiffer. A

gentle yoga practice can be effective in preventing and slowing bone density

loss, and is safe for those with osteoporosis. Whether you are looking to

prevent osteoporosis or relieve painful symptoms caused by an existing bone

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 Review of Literature

condition or fracture, yoga postures and stretches can be extremely beneficial.

Regularly moving your joints can help reduce stiffness and joint

tenderness.Tell your yoga instructor about any bone conditions you have. He or

she may be able to provide you with props such as blocks, straps, and inflatable

balls that can help you avoid further injuries.

Yoga Keeps the Mind Sharp and Reduces Anxiety

Yoga allows you to slow down your breathing and meditate, creating a quiet

time for calm reflection. Giving your mind a break from the frantic pace of

everyday life can relieve stress and keep you centered and organized. Many

people who practice yoga regularly report improvement in their mood and

sleep patterns.

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 Review of Literature

ASHTANGA YOGA

In Sanskrit "Ashta + anga" is ashtanga. "Ashta" means Eight and "Anga" is

limbs so it means Eight Limb path, Ashtanga yoga is based on Yoga

Philosophy of Patanjali. The asanas, Pranayamas or the dharana which we have

studied earlier or the yam and niyam are based on the Yoga Sutras of Patanjali.

Hence, we will acquaint ourselves with the fundamentals as stated by Patanjali

first.

YOGA SUTRAS BY PATANJALI

HISTORY OF ASHTANGA YOGA

Yoga has its roots about 5000 years BC as described in Vedic Philosophy and

Tantras. Patanjali , great sage composed this path into a Darshan(Philosophy)

in his Book Patanjal Yoga Sutra. In which he has formulated Yoga as a Eight

Limbs or Eight Fold path.

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 Review of Literature

LIMBS OF ASHTANGA YOGA

1. Yama (Principles or moral code)

o Ahimsa - A principle of non-violence

o Satya - A principle of Truthfulness

o Asteya - A principle of non stealing

o Brahmacharya - Continence / Celibacy

o Aparigah - A principle of non-hoarding or non possessiveness

2. Niyama (Personal Disciplines)

o Shoucha - Purity

o Santosh - Contentment

o Tapa - Endurance

o Swadhyaya - Self study

o Eshwar Pranidhan – Dedication

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 Review of Literature

3. Asana (Yoga Positions or Yogic Postures)

A stable and comfortable posture which helps attain mental

equilibrium.

4. Pranayama (Yogic Breathing)

Extension and control of breath.

5. Pratyahara (Withdrawal of Senses)

A mental preparation to increase the power of mind.

6. Dharana (Concentration on Object)

Concentration of mind on one object and its field.

7. Dhyan (Meditation)

With drawing mind from all external objects and Focusing it on one
point and meditating on it.

8. Samadhi (Salvation)

State of Super bliss, joy and merging individual consciousness in to

universal consciousness. Union between Jivatman and Paramatman.

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 Review of Literature

Union of Shiva and Shakti in Sahasrar Chakra (the top of the head).

Realizing the Bramhan (pure consciousness) or Realization of God is the

ultimate achievement of Human Birth.

The Yoga Sutras

The Yoga Sutras contain 196 Sutras, divided between four chapters,

discussing the aims and practice of yoga, the development of yogic

powers and finally, liberation. Like a gentle guiding hand, the Yoga

Sutras warn you of the pitfalls on your spiritual journey and offer the

means to overcome them. While there is a teaching in each Sutra, we’ll

look at a few here and leave the remainder for future exploration.

In Vedic texts, it is common to encapsulate the whole teaching early in

the discourse. Patanjali does simply in the first few sutras, giving you the

essence of your spiritual practices:

“Yoga is the progressive settling of the mind into silence.

When the mind is settled, we are established in our own essential

state, which is unbounded consciousness.

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 Review of Literature
Our essential nature is usually overshadowed by the activity of the
mind”

Your spiritual practices should be to look within. Your true Self lies

hidden in the silence between your thoughts, beyond all limitations.

However, the doubts, chaos, and confusion of your thoughts cause you

to forget who you really are.

The obstacle to spiritual progress is stress, which creates

fatigue, leading to doubts and causing laziness, which brings sensory

attachments manifesting as delusions, which causes you to forget who

you are. By being committed to your practices, you can overcome all of

these.

To have a peaceful mind, you should cultivate attitudes of

friendliness without jealousy toward those who are joyful; have

compassion toward those who are unhappy and less fortunate; delight in

and support the acts of the virtuous; and be impartial to and avoid the

dramas of the impure.

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 Review of Literature

The fruit of wrong action is sorrow, the fruit of right action is joy. You

must take responsibility for your thoughts, words, and actions by living

consciously. The Yoga Sutras are a path of purification, refinement, and

surrender.

The causes of your suffering are the following:

Forgetting who you really are

Living from the ego

Clinging to pleasure and pain

Fearing death

All of these are resolved through meditation when you remember your
essential nature of unbounded consciousness.

The 8 Limbs of Yoga

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 Review of Literature
The Yoga Sutras contain a set of observances and practices to guide your

spiritual journey. These are known as the Eight Limbs of Yoga.

Yama: (Correct behaviour toward others.)

Nonviolence

Truthfulness

Not stealing

Not wasting energy

Abstaining from greed

Niyama: (The principles by which you should live your own life Purity)

Contentment

Spiritual observances

Study

Devotion

Asana: (The seat of consciousness; the yogi’s seat and postures to

prepare the body.)

Pranayama: Expanding the life force through breathing exercises.

Pratyahara: Turning the senses inward to explore the inner universe.

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 Review of Literature
Dharana: Effortless focused attention; training the mind to meditate.

Dhyana: A continuous flow, meditation perfected.

Samadhi: Lost or found in the Divine; unity.

The first four yamas prepare the body for the next three, which take you

to the doorway of the eighth.

Dharana, Dhyana, and Samadhi practiced together is known

as Sanyama. Settling the mind, having a subtle intention, and releasing it

into the field of Infinite Organizing Power gives you knowledge of the

laws of nature of an object and Yogic Powers (Siddhis).

There are lesser powers such as clairvoyance, knowledge of the stars,

control of the body, and refinement of the senses. And there are greater

powers such as becoming invisible, walking on water, and levitation.

Becoming attached to these powers, using them to cause harm or

for personal gain, creates a great barrier to your spiritual progress.

Responding with pleasure or pride to “the alluring invitations of celestial

beings” will obstruct your progress. You should settle for nothing less

than Self-realization.

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 Review of Literature
A rare few are born enlightened. You can have glimpses of it by

taking substances or by accident, but regular meditation is the only

natural and lasting path.

Teachers and Enlightened Gurus may help to guide and clear your

spiritual path, but ultimately, you will have to complete the journey

yourself.

Your actions create memories and desires giving rise to your karma,

which manifests as the situations and circumstances of your life. Karma

is rooted in ignorance and is dissolved by spiritual realization.

An object is only experienced when it colors the mind. Objects

appear different because of the difference in the minds that perceive

them.

An object does not depend on a single mind for its existence. You

create and co-create the universe.

When the mind begins to experience the Self, it is naturally drawn

toward Enlightenment. All thoughts that arise to interrupt this are born

of latent impressions that still exist (Leshavidya). These can be removed

by meditation, purification, refinement, and surrender.

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 Review of Literature

The Practice of Samadhi

The practice of Samadhi is only possible when meditation is

perfected. Samadhi has several levels:

Savikalpa Samadhi

You gain knowledge of physical objects.

You have an understanding the abstract nature of things.

You move beyond objects until you are only aware of bliss.

Only the I-ness remains.

Nirvikalpa Samadhi

You become one with the Soul—no mind—only infinite peace and bliss.

The heart feels bigger than the universe.

Sahaja Samadhi

The constant experience of Nirvikalpa along with daily activity.

Dharma Megha Samadhi

The highest Samadhi, the state of Unclouded Truth (Cloud of Virtue)—

“All beautiful qualities are there.”

All desires, even the desire to know God, have dissolved.

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 Review of Literature

All that affects the mind, the causes of suffering, and the bondage of
action disappear.

We will all eventually reach the state where Pure Unbounded

Consciousness remains forever established in its own Absolute nature.

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 Methodology

3.1 SELECTION OF SUBJECT

The study titled the physiolagical and psychological is effects of

selected yogic practises in male senior citezens includes the study and analysis of

the effect of yoga on them. To achieve the purpose of the study 20 Men are

selected from Patturaickal old age home, Thrissur.They are divided into two equal

group consisting of ten each. One group served as experimental group or yoga

group and the other as controlled group. They are asked to continue their daily

routine. Physiological value like blood pressure, blood sugar, sound sleep and

mental status are evaluated. The duration of the study was one month.

3.2 RELIABILITY OF DATA

The data has been collected through clinical method and questionnaire

method with the consent of the Senior citizens. The questionnaire includes ten

questions. The questions were taken from a standardise questionnaire of

psychometric analysis.

3.3 TESTER’S RELIABILITY

The testers reveal the fact related to the subject after getting the

final result.

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 Methodology

3.4 SUBJECT RELIABILITY

The researcher is liable to prove the research findings with best true
knowledge of subject.

3.5 ORIENTATION TO THESUBJECT

It is the study of the effect of the yoga practice to enhance psychological

and physiologi- cal ability of the Senior Male Citizens. The Yoga practices
includes Asanas, Pranayama and Meditation. Thus the research programme
aims to find out a positive effect of yoga in Senior Male Citizens.

3.6 SCHEDULING THE PRACTICE

The schedule for the senior male citizens was one month programme

which consisted of practice of yoga asana, pranayama and meditation. The

time of practice was in the morning. Out of total sample of 20 Male citizens

ten of them were asked to follow the same method of practice continuously for

30 days. In the beginning an introduction class regarding the asanas and the

basic instructions of dos and don’ts of yoga were given. Then they were

instructed to continue their practice with clearing their doubts whenever

required. The prac- tices were monitored in a weekly basis.

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 Methodology

3.7 TRAINING PROGRAMME

During the first ten days there were given practical training of ‘Sthoola

sukshma vyayam’, simple breathing exercises and meditation. In the next ten

days there were taught asanas along with theory classes on Ashtanga Yoga. In

the last ten days there were given the practice of Surynamaskara and lecture

class on Kriys, Mudras and Pranayama. They started practicing according to

the direction provided to them. Some of the asanas directed to practice are the

following and its methodology given below:

3.7 ASANAS

3.7.1 STHOOLA SUKSHMA VYAYAMAM

(LOOSENING EXERCISES)

GOOLF NAMAN (ANKLE BENDING)

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 Methodology

Procedure:

♦ Remain in the base position. Keep the feet slightly apart.

♦ Slowly move both feet backward and forward, bending them from the
ankle joints.
♦ Try to stretch the feet forward to touch the floor and draw them

back towards the knees.

♦ Hold each position for a few seconds.

Benefits:

Strengthens the ankles

Brings about blood circulation to the feet and helps in avoiding

cramps.

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 Methodology

GOOLF CHAKRA (ankle rotation)

Procedure

♦ Remain in base position & separate the legs a little keeping them
straight.

♦ Keep the heels on the ground throughout the practice.

♦ Slowly rotate the right foot clockwise from the ankle and then

repeat the same in anti-clockwise direction

♦ Repeat the same procedure with the left foot.

♦ Slowly rotate both feet together in the same direction.

Benefits:

Strengthens the ankles

Brings about blood circulation to the feet and helps in avoiding

cramps.

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 Methodology

GOOLF GHOORNAN (ankle crank)

Procedure:
♦ Remain in the base position, bend the right knee and bring the

foot towards the upper thighs.

♦ Turn the knee out to the side and place the foot on the left thigh.

♦ Make sure the ankle is far enough over the thigh to be free for
rotation.

♦ Hold the right ankle with right hand to support the ankle.

♦ Hold the toes of the right foot with the left hand.

♦ With the aid of the left hand, slowly rotate the right foot clockwise

and then anti clockwise.

♦ Repeat with the left foot placed on the right thigh.

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 Methodology

Benefits:

They relieve tiredness and cramp, and prevent venous thrombosis

especially in bed ridden post-operative patients.

JANU NAMAN

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 Methodology

Procedure:

♦ Stay in base position and bend the right knee and clasp the hands

under the right thigh.

♦ Straighten the right leg pulling up the knee cap.

♦ Keep the hands under the thigh but straighten the arms.

♦ Do not allow the heels or toes to touch the floor.

♦ Bend the right leg at the knee so the thigh comes close to the

chest and the heel near the buttocks.

♦ Keep the spine and head straight.

Benefits:

Since the knee joint bears the whole weight of the body and has no

strong muscles for support it is more vulnerable to injuries, sprains

and osteoarthritis. All the knee asanas strengthen the quadriceps

muscles and the ligaments around the knee joint.

These asanas rejuvenate the joint by activating the healing energies.

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 Methodology

JANU CHAKRA (knee crank)

Procedure:

♦ Sit in the base position.

♦ Bend the right leg at the knee. Plave the hands under the right thigh

and interlock the fingers or cross the arms holding the elbows.

♦ Raise the right foot from the ground.

♦ Rotate the lower leg from the knee in a large circular movement; try

to straighten the leg at the top of the upward movement.

♦ The upper leg and trunk should be completely still.

♦ Rotate in the clockwise direction and then anti-clockwise and

repeat with the left leg.

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 Methodology

Benefits:

Since the knee joint bears the whole weight of the body and has no

strong muscles for support it is more vulnerable to injuries, sprains

and osteoarthritis. All the knee asanas strengthen the quadriceps

muscles and the ligaments around the knee joint.

These asanas rejuvenate the joint by activating the healing energies.

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 Methodology

ARDHATITALI ASANA

Procedure:

♦ Sit in the base position

♦ Bent the right leg and place the right foot as far up on the left thigh
as possible.

♦ Place the right hand on top of the bent right knee.

♦ Hold the toes of the right foot with the left hand.

♦ Gently move the right knee up towards the chest, then gently push

the knee down and try to touch the knee to the floor.

♦ Do not strain, let the knee spring up by itself.

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 Methodology

Benefits:

This is an excellent preparatory practice for loosening up the knee

and hip joints for meditative poses.

Those people who cannot sit comfortably in cross legged positions

should prac- tice this asana daily.

KEHUNI NAMAN (elbow bending)

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 Methodology

Procedure:

♦ Remain in the base position or a cross-legged pose.

♦ Stretch the arms in front of the body at shoulder level.

♦ The hands should be opened with the palms facing up

♦ Bend the arms at the elbow and touch the fingers to the shoulders.

♦ Straighten the arms again.

Benefits

The shoulder asana relieve the strain of driving and office work

It is helpful in cervical spontylitis and frozen shoulder.

They also maintain the shape of the shoulders and chest.

SKANTHA CHAKRA (shoulder socket rotation)

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 Methodology

Procedure:

♦ Remain in the base position or the cross-legged pose.

♦ Place the fingers of the right hand on the right shoulder.

♦ Keep the left hand on the left knee and the back straight.

♦ Rotate the right elbow in a large circle.

♦ Practice first in the clockwise direction and then in the anti clockwise
direction.

♦ Repeat with left elbow.

♦ Make sure that the head, trunk and spine remain straight and still.

♦ After gaining practice both elbows can be rotated fully at the same

time in a large circle.

Benefits

The shoulder asana relieve the strain of driving and office work

It is helpful in cervical spontylitis and frozen shoulder.

They also maintain the shape of the shoulders and chest.

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 Methodology

PURNATITHALI ASANA

Procedure:

♦ Sit in the base position

♦ Bent the knees and bring the soles of the feet together, keeping the

heels as close to the body as possible.

♦ Fully relax the inner thigh muscles.

♦ Clasp the feet with both hands.

♦ Gently bounce the knees up and down using the elbows as levers to

press the legs down

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 Methodology

♦ Try to touch the knees to the ground on the downward stroke.

♦ Do not use any force.

♦ Practice 30-50 up and down movements.

♦ In the next stage keep the soles of the feet together and place

the hands on the knees.

♦ Using the palms gently push the knees down towards the floor,

allowing them to spring up again.

Benefits:

Both stages prepare the legs for mastering padmasana and other
meditative asana.

The inner thigh-muscle hold a lot of tension which is relieved by

these asanas.

They also remove tiredness form long hours of standing and walking.

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 Methodology

GREEVA SANCHALANA (neck movements)

GREEVA SANCHALANA

Procedure:

♦ Sit in the base position or a cross-legged position with the hands

resting on the knees in jnana or chin mudra.

♦ Close the eyes

♦ Slowly move the head forward and try to touch the chin to the
chest.

♦ Move the head as far back as comfortable.

♦ Do not strain.

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 Methodology

♦ Try to feel the stretch of the muscles in the front and back of the

neck, and the loosening of the vertebrae in the neck.

♦ In the second stage slowly move the head to the right and try to

touch the right ear to the right shoulder without turning the head or

raising the shoulders.

♦ Move the head to the left side and try to touch the left ear to the
left shoulder.

♦ This is the first stage.

♦ In the next stage gently turn the head to the right so that the chin is

in line with the shoulder.

♦ Slowly turn the head to the left as far as is comfortable.

♦ In the last stage slowly rotate the head downward to the right,

backward then to the left side in a relaxed, smooth, rhythmic,

circular movement.

♦ Feel the shifting stretch around the neck and the loosening up of

the joints and muscles of the neck.

♦ Practice 10 times clockwise and 10 times anticlockwise.

♦ Do not strain

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 Methodology

Benefits:

All the nerves connecting different organs and limbs of the body

pass through the neck. Therefore the muscles of the neck and

shoulders accumulate tension, espe- cially after prolonged work at

desk.

These asanas relieves tension, heaviness and stiffness in the head,

neck and shoul- der region.

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 Methodology

EYE EXERCISES

Procedure:

♦ Sit in the base position and move the eyes to the right and then
slowly to the left.

♦ Then move the eyes up and then slowly down.

♦ In the next stage rotate the eyes first from down then right, up, and
then left.

♦ Repeat it five times.

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 Methodology

Benefits:

This exercise helps to correct defective eye-sight by toning up the

muscles around the eyes.

It also prevents eye-strain, itching and other eye diseases.

Makes the eyes sparkling and attractive.

By continuous practice, one can reduce the use of spectacles.

3.7.2 TRIKONASANA

The Sanskrit name for this pose comes from “Tri” which means three and
“Kona” means angle

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 Methodology

Procedure
• Stand erect. Keep the feet sufficiently apart. Inhale and raise and
stretch out the arms sideways to shoulder level and parallel to
the floor with palms facing downwards.

• Exhaling slowly rotate the trunk and the head together from the
waste-line all the way abounding to the left without moving the
feet or changing the position of the arms and complete the
exhalation.

• Hold this position for a few seconds while holding out the breath.

• Exhaling slowly extend the right arm downward the left big toe
without bending the knees. While the right arm is moving
downward bend down the head and trunk slowly to the left from
the waist.

• Rest the fingertips of the right hand on the left big toes, raise and
stretch the left arm straight up and bring it in line with the lowered
right arm keeping the left palm turned inwards. Look up quickly at
the fingertips of the left hand.

• Repeat the whole exercise, twisting the trunk and head to the right.

Contra-indications

People who have undergone recent abdominal surgery, slip-disk or sciatica

may avoid this posture.

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 Methodology

Benefits

This asana reduces the fat in the abdomen, waist and hips and massages

that area of the flank where fat accumulates. It thus gives the body a

graceful form with minimum effort.

It increases the flexibility of the waist and hip joints .It benefits women by

slimming the waistline and also brings about shape and grace to the

hips.

This is an excellent exercise for correcting a faulty posture and making

the body well proportioned.

It relieves constipation by invigorating the peristaltic action of the bowels.

It will help a person to attain full stature.

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 Methodology

3.7.2 VRIKSHASANA

Vriksha means tree in Sanskrit.

Procedure

• Stand erect

• Keep the feet together and knees straight with arms on the respective

sides. Without bending the left knee, lift the left foot and grasp the

ankle with the right hand.

• Fold the right leg double at the knee-joint.

• Without losing the balance place the right heel at the top of the left

thigh using both hands. The right sole must press the inside of the left

thigh with the toes pointing down- wards. The folded leg must be at

right angle to the other leg and both thighs must be in alignment.

45
 Methodology
Balance yourself on the left leg

• Join the palms and fingers and touch the middle of the chest, fingers

should point up- wards.

• Keeping the hands together, raise them slowly a little above the head.

Keep the arms slightly bent.

• Repeat the same with the other leg.

Benefits

The joints of the legs, knees and ankles become flexible by the regular

practice of this asana. It also loosens the pelvis

It tones up the leg muscles and strengthens the arches, tendons, and
ligaments in the feet

Numbness and rheumatic pain in the legs will be alleviated

Neuromuscular coordination can be gained by the regular practice of this

asana.

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 Methodology

3.7.3 MATSYASANA

The name comes from the Sanskrit word matsya meaning “fish” and

asana meaning “posture or seat”.

Procedure

• Thrusting hands on the carpet slowly lie down, press palms and waist,

raise the trunk and head then place the head of the crown on floor.

• Now the crown of head and lower body on the floor make an arch

shape on the back, maintain the pose for 50 or 100 counts.

• Slowly come back to normal position.

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 Methodology

Contraindications

Those suffering from heart related problems are not advised to do this

asana. Also those suffering from issues like migraine and insomnia should not

perform this asana.

Benefits

Spinal cord and back muscle tissues get refreshed.

It helps to cure asthma and respiratory disorders.

Because of deep breathing lungs get strengthened.

This yoga pose is equal to traction therapy.

3.7.4 USHTRASANA

The name ushtrasana came from Sanskrit word, ushtra meaning camel and

asana means posture.

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 Methodology

• Stand on the knee with arms on the sides

• The knees and feet should be together. Lean backward, slowly

reaching for the right heel with the right hand and the left heel with the

left hand.

push the heels forward keeping the thighs vertical, and bend the head and

spine back- ward as far as is comfortable.

• Remain in the final position for as long as can.

• Return to the starting position by slowly releasing the hand from the
heels one at a time

• This asana is beneficial for the digestive and reproductive systems.

• The front of the knee is fully stretched toning the organs in this region and

regulating the thyroid gland.

Contraindications

People with severe back ailments such as lumbago should not attempt this

asana without the guidance of a teacher.

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 Methodology

3.7.5 BHUJANGASANA

“ Bhujanga” means “Cobra” in Sanskrit . This asana is called”

Bhujangasana” as the raised trunk, neck and head while practicing it resemble

a cobra rearing its hood and about to strike, while the joined and stretched legs

resemble its tail.

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 Methodology

• Turn on the stomach and place the hand on the floor beside the pectoral

muscles. Place the hands, palms down under the shoulders on the floor.

• Inhaling, without lifting navel from the floor, raise the chest and arch the

back. Obtain a complete stretching of the body as possible.

• Retain the breath and exhale while slowly lowering to the floor. Rest

and then repeat two to seven times.

Contra- Indication

People suffering from Peptic ulcer, Hernia or Hyper Thyroidism should

not practice this asana without guidance of a competent teacher.

Benefit

It aids in relief and elimination of menstrual irregularities. Relief

constipation.

It brings about a lot of benefit for lumbar spine.

It affects the Adrenal gland sending them a richer supply blood. Tones

ovaries, uterus and liver.

People suffering from gas after meals will find this pose very useful.

Excellent for slipped disc. Tones the sympathetic nerves.

Benefits Back ach due to overwork or long hours of standing.

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 Methodology

3.7.6 SHALABASANA

Shalaba means “locust” in Sanskrit. The final position of this asana

resembles a locust when it lowers its head to eat and raises its tail, hence the

name.

Procedure

• Lie flat on the abdomen and chest with the face downwards. Keep the

hips closed to the floor and legs straight, close to each other.

• Keep the arms stretched back on the sides with palms turned upward.

Raise the head little and place the chin on the floor.

• Put mild pressure on the clenched fists and raise backward both legs

together slowly as high you can from the navel without raising the head

or bending the knee.

• Hold this position for a few seconds. Exhaling put mild pressure on the fist

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 Methodology

and lower the legs and slowly to the floor without bending the knee.

Relax.

Contra indication

Cardiac patients, Hyper tension, peptic ulcer and Hernia are advised to avoid
this posture.

Benefits

Shalabasana is a good exercise for the legs, thigh, hips, lower abdomen,

diaphragm and wrists.

The lungs expand and become strong and the chest broadens.

Blood circulation improves. It greatly influences the activity of the Adrenal

and prostate glands and the reproductive organs and glands.

The lower lumbar and sacral regions of the spine become more flexible

and the lumbar- sacral nerves are tone up.

This yoga posture benefits women through its effect on the ovaries

and uterus, helping to correct disorders of these organs.

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 Methodoloy

3.7.7 NAVASANA

Nava means “Boat” in Sanskrit. The final position of this asana resembles a

Boat, hence the name.

Procedure

• Inhale and raise the legs together slowly and gracefully, without

bending knees till it forms about 45 degrees to the ground.

• Continue to inhale and raise the legs further to 90 degree position. Bring

the arms down and place them next to the buttocks.

• Slowly raise the head and the chest and bring the palms beside the knee.

• Maintain effortlessly with normal breathing.

• Slowly come back to sthithi and relax in savasana.

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 Methodoloy

Contraindications

• Those who have undergone abdominal surgery may avoid this asana.

• Those who are having heart problem and low blood pressure should
avoid this asana.

Benefits

• Strengthen hips, thighs, abdominal muscles.

• Improve balance and coordination.

• Improve Digestion.

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 Methodoloy

3.7.8 MERUVAKRASANA

The word “MeruVakra” means “Spinal Twist” in Sanskrit.

Procedure

• Sit with legs outstretched. Fold left leg and place the feet near right knee.

• Keep the left hand at the back palm close to the spine fingers pointing
back ward.

• Twist the head and trunk to the left as much as possible. Buttocks should

remain on the floor.

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 Methodoloy

Contraindication

People with severe back conditions or who has undergone surgery of the

spine should not perform this asana.

• Meru Vakrasana stretches the spine, loosening the vertebrae and toning
the nerves.

• It alleviates back ache, neck pain, lumbago and mild forms of sciatica. It is

a good asana for beginners, preparing the back for the more difficult

spinal twists.

3.7.9 SHAVASANA

Shava means “Dead body” in Sanskrit.

Procedure

• Lie flat on the back at full length. Rest the head in the comfortable
position.

• Legs should be kept sufficiently apart.

• Extent the arms fully and rest them lightly on their respective sides with

the hands about a foot away from the thighs.

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 Methodoloy

• Palms should be turned upwards and fingers slightly curled.

• Close the eyes gently. Breathe naturally through the nose.

• Lie perfectly still like a corpse and persuade all the muscles to relax

completely.

Contraindication: Nil

Benefits:

• This asana relaxes the whole psycho-physiological system. It should

ideally be prac- ticed before, during and after practice of asanas

particularly after dynamic postures.

• Savasana should be practiced when the practitioner feels physically

and mentally tired.

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 Methodology

3.7.10 SOORYA NAMASKAR (VIVEKANDA

KENDRA MODEL )

1. Stand erect with the legs and palms together. Take the hands above the
head and bend the trunk backwards. Inhale fully.

2. Bend the body to the front and touch the knees by the forehead. Keep
the palms on the floor on either side of the legs. Exhale fully.

3. Kick the right leg back, take the left knee forward, look up and inhale.
Touch thigh with the heel.
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 Methodology

4. Take the left leg also back, resting only on palms and toes; keep the body
straight from head to toes inclined to the ground at about 30 degree.
Exhale fully.

5. Bend at the knee and rest the knees on the floor without altering the
positions of the palms and toes. Rest the forehead on the ground.
Inhale while moving back and exhale fully.

6. Without moving the hands and toes, come forward on the chest and
rest the forehead. In this position, forehead, chest, hands, knees and
legs all the eight organs will be touch- ing the ground. The buttocks will
be raised up. Stay in “breathe-out”.

7. Inhale; raise the head and trunk making the spine concave upwards,
without changing the position of the hands and feet. Keep the knees
off the ground.

8. Exhale, raise the buttocks, push the head down and have a complete
arch with the heels touching the ground and palms on the floor.

9. Same as 5th step-Inhale and Exhale.

10. Inhale and bring the right leg in between the two hands and in line with
them. Arch the back concave upwards as in step 3.

11. Exhale and bring left foot forward next to the right foot and touch the
knees with fore- head as in 2.

12. Inhale. Come up. Stand erect with hands along the body and relax.
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 Methodology

3.7.11 PRANAYAMA

ANULOMA VILOMA PRANAYAMA

Introduction

If you are comfortable with the practice of Nadi Shudhi, for the count of

1:4:2 you can try this pranayama by increasing the count slightly.

Procedure:

Sit in a meditative asana; close the right nostril with right thumb and inhale

on the left side for four seconds; use the ring finger to close the other nostril

too and hold your breath for 16seconds; release your thumb to exhale on the

right side for eight seconds. Then inhale on the same side for four seconds;

close both nostrils again and hold your breath for 16 seconds. Release your

ring finger to exhale on the left side for eight seconds.

Back is straight; shoulders are not tens. Head should not drop

forward; breath is smooth. Inhalation and exhalation should not be too

rapid. Don’t exhale quickly.

Duration:

Practice six times in all.

Then rest and relax on your back for one minute.

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 Methodology

Precautions:

Avoid shallow inhalation and short exhalation. The increase of the

breathing ratio in any pranayama must be done gradually. Don’t use wrong
fingers. A deep inhalation and a long controlled exhalation are needed.

Contra-indication:

If you move up to a higher count too quickly, stimulating effect can be too
strong, result in a wave of tension in the nervous system.

Benefits:

It stimulates the heart and deepens relaxation. Lungs are cleansed and
strengthened. Stale air and waste product are expelled from the lungs. More
oxygen goes into blood stream and more carbon-dioxide from the blood is
passed into the lungs for elimination.

It helps to bring equilibrium between Pingala and

Ida nadis. It removes impurities of the nose.

It helps to balance the hemisphere of the brain. It purifies nadis. Prana

is stored and controlled.

Mind becomes calm.

It makes brain and chest light.

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 Methodology

Ujjayi Pranayama (Advanced)

Introduction:

Ujjayi pranayama is also known as the psychic breathing. It gives

freedom from bond- age. The Sanskrit word ujjayi means ‘victorious’. It is
derived from the root ‘ji’, which means ‘to conquer’ or ‘to acquire by
conquest’, and the prefix ‘ud’ which means ‘bondage’. Ujjayi means lead to
success.

Technique:

Sit any comfortable meditative asana; close your eyes; relax; feel or
imagine that the breath is being drawn in and out through the throat; a soft
snoring sound is produced n the throat; inhale; practice jalandhara and
then moola bandha; hold the breath inside for a comfortable duration;
(Antar kumbaka) Kevalakumbaka); release moola bandha and then
jalandhara and exhale experience bahir kumbaka.

Duration:

For a comfortable duration.

Awareness:

Awareness on Visudhi Chakra.

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 Methodology

Sequence:

It may be performed in any position, standing, sitting or lying.

Precaution:

Don’t contract the throat too

strongly. Keep the face as much

relax as possible. Contra-

indications:

Person suffering from slip disc or vertebral spondylitis should do in

vajrasana or makarasana. Introvert should avoid. Persons suffering from
pulmonary or cardiac disorder should do with at most care by not doing
kumbaka or bandha.

Benefits

It is a tranquilizing

pranayama. It activates

visuddhi chakra.

Remove heat in head.

It is good for blood pressure. (without

kumbaka) It slows down the heart rates.

It cures Asthma.

It is good for insomnia.

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 Methodology

Suryabhedana Pranayama

Introduction:

Surya is the Sun and bhid the root of bhedana means to pierce or pass
through.

In surya bhedana the flow of breath is digitally controlled and the lungs
get more energy from the inhalation.

Technique:

Sit in comfortable meditative posture; Do chin mudra close the eyes and
relax. Adopt Nasigagra mudra close the left nostril with ring finger and inhale
slowly and deeply through the right nostril. Perform Jalandhara and then
moola bandha. Hold for the comfortable length of time. Release
moolabandha, then jalandhara bandha and slowly raise the head. Exhale slowly
through the right nostril.

Duration

Initially, ten rounds are sufficient. It may be increased at later stage.

Awareness:

Aware on the breath in the right nostril.

Sequence:

Its effects may be checked. Internal retention and bandhas should be

perfected before attempting this practice.

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 Methodology

Precautions:

Do it on an empty stomach.

Don’t perform for prolonged period.

Those who are of wind and phlegm humor can do it even in summer
on hill.

Contra-indication:

Persons suffering from heart disease, hyper tension, epilepsy, Hyper

thyroid, Peptic ulcer, acidity, anxiety should not do this pranayama.

Benefits

It rectifies infection of respiratory

passages. It creates heat in the body.

It purifies brain; mind becomes alert and

perceptive. It good for digestion; increases

appetite.

It activates pingala nadi.

It destroys the intestinal worms.

It cleanses nasal sinuses and disorders of

the nose. It is good for dull and lethargic

persons.

It awaken kundalini sakthi.

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 Methodology

3.7.12 KRIYAS
Kriyas are known as shatkarmas. The kriyas are as follows:
♦ Kapalabati (stimulating the brain cells)

♦ Trataka (cleansing the eyes)

♦ Neti (clearing the nasal passages)

♦ Dhauti (cleansing the intestinal tract)

♦ Nauli (controlling the abdominal recti)

♦ Basti (yogic anema)

The shatkarmas are used to balance the three doshas in the body. It

purifies astral body. The aim of kriyas is to create harmony between the two

major pranic flows, Ida and Pingala, thereby attaining physical and mental

purification and balance. They promote the health in general. They are to

awaken and direct the energies in the body, mind and deeper psyche. These

practices make it disease free , endow with longer life, strong and radiant.

These tech- niques must be learnt from experts.

3.7.13 MUDRAS

Mudras are described as psychic, emotional, devotional and aesthetic gestures

or atti- tudes. The Sanskrit word mudra is translated as ‘gesture’ or ‘attitude’.

It is also defined as a ‘seal or shortcut’. Pranas are primary in mudras.

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 Methodology

Mudras are a combination of subtle physical movements which alter

mood, attitude and perception. They deepen awareness and concen- tration.

They are hathayogic postures which produce electrical currents or forces. A

mudra may involve the whole body in a combination of asana, pranayama,

bandha and visualization techniques. They are simple, free and easy to do.

They can be done anywhere and they heal the body. They can be done while

standing, sitting, lying and even walking. They can be done by patients too.

Mudras are higher practices which lead to awakening of the

pranas, chakras, and kundalini and which can bestow major siddhis, psychic

powers on the advanced practicioners. Mudras establish pranic balance within

the koshas. Mudras help normalize the five elements in the human body. It is a

simple way of preserving man’s total well-being. Mudras eliminate fatigue,

stress,anger. They calm the mind. They promote happiness, love, longevity

and pros- perity.

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 Methodology

Mudras are classified into five groups:

♦ Hasta (hand mudras)

♦ Mana (head mudras)

♦ Kaya mudras (postural)

♦ Bandha (lock mudras)

♦ Adhara (perennial mudras)

Some of teh main mudras are chin mudra, kubera mudra, lotus mudra,
dhyani mudra, mukula mudra, khechari mudra, sambhavi mudra.

3.7.14 BANDHAS

Bandhas are energy blocks. Bandha means to hold or tighten or lock.

In pranayama techniques they have their own locking actions. Bandhas are
incorporated in mudra as well as the bandhas aim to lock the pranas in
particular areas and redirect their flow into sushumna nadi for the purpose of
spiritual awakening. Bandhas should be first practised and mastered
individually. Then they can be incorporate with mudra and pranayama
practices. They are to be learned from experts and should be done correctly.

The most important bandhas are:

♦ Jalandhara bandha

♦ Moola bandha

♦ Udyana bandha

♦ Maha bandha
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 Methodology

3.7.15 MEDITATION

Meditation is the very heart of yoga. It is the essence of yoga. It is at

the core of the practice of yoga. Meditation is a priceless art of self study.
Meditation leads to pure blissful consciousness. Meditation is the term derived
from the Latin word’ Meditari’ which means “to think about or consider”, or to
“heal”. Meditation is a technique for diverting the wayward, destructive
mind into planned and constructive channels. It is the most effective means
of operating deep inside the sub-consciousness mind and cleaning it out.
Meditation is just being blissful in the moment. It is experiencing the present
moment without resistance. It is indispens- able for the spiritual life as
breathing is for the physical. It is the art of bringing the mind to a state beyond
thought. The search for the eternal is called meditation. Meditation is the
means and the method by which the soul unveils the layers of ignorance
covering it and discovers the essential divinity of its own being.

“Meditation is better than intellectual knowledge” according to Lord

Krishna in Bagavadgita.

According to Swami Vishnudevananda “meditation is a continuous flow

of perception or thought like the flow of water in a river.”

The most important types of meditation are:

♦ Chakra meditation

♦ Transcendental meditation

♦ Guided meditation

♦ Osho dynamic meditation

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 Methodology

3.7.16 PRACTICE SESSION

The elderly men were instructed to do yoga as per the schedule with an
introduction to the class. A total sample of 20 men were selected and divided
into two equal groups consisting of ten each. One group is served as
experimental group and the other as control group and they were asked to
continue their daily routine. Physiological values like blood pressure, sound
sleep. Blood sugar and mental status is evaluated. Duration of the study is one
month.

Schedule of First Session

Schedule for first 10 days

Sl Time Methodology steps Benefits

no:
1 5 minutes Starting prayer Calms the mind
2 10 Meditation Relaxes the mind
minutes
3 10 Loosening exercises Loosening exercises
minutes Sthoola Sukshma reduces the rigidity of
Vyayama the joints. It brings
♦ Goolf Naman about the flexibility
♦ Goolf Ghoornan before the
♦ Janu Naman commencement of
♦ Ardha Titali asana yogic practice.
♦ Kehuni Naman
♦ Eye exercise
♦ Greeva Sanchalana

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 Methodology

4 10 Standing Asana Brings about the

minutes ♦ Vrikshasana flexibility to the
♦ Trikonasana spine
5 10 Lying asana These postures are
minutes ♦ Matsyasana therapeutic remedy for
♦ Navasana back pain.
♦ Ardha Shalabasana
♦ Bhujangasana
6 10 Relaxation Pranayama Relaxes both body and
minutes mind.
7. 5 minutes Shavasana Helps to relax the entire
body and mind.

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 Methodology

Schedule of Second Session (10 days)

Sl no: Time Methodology steps Benefits

1 5 Starting Prayer Calms down the mind
minutes
2 10 Meditation Relaxes the mind.
minutes
3 10 minutes Loosening exercises Sthoola Sukshma
Sthoola Sukshma Vyayama reduces the
Vyayama rigidity of the joints. It
♦ Goolf Chakra brings about body
♦ Goolf Ghoorna flexibility before the
♦ Janu Chakra com- mencement of
♦ Skanda Chakra yogic prac- tice.
♦ Poorna Titali Asana
♦ Eye rotation
♦ Greeva Sanchalana
4 10 minutes Standing Asanas Bring about flexibility
♦ Vrikshasana to the spine.
♦ Trikonasana
5 10 Lying Asana They are therapeutic
minutes
♦ Matsyasana remedy for back pain
♦ Navasana
♦ Ardha Shalabasana
♦ Bhujangasana
6 10 Relaxation and Relaxes both body and
minutes Pranayama mind.
7 5 minutes Shavasana Helps to relax the entire
body
and mind.

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 Methodology

Schedule of Third Session (10 days)

Sl no: Time Methodology steps Benefits

1 5 minutes Starting Prayer Calms down the mind
2 10 minutes Meditation Relaxes the mind
3 10 minutes Loosening Exercises Sthoola Sukshma
Sthoola Sukshma Vyayama reduces the
Vyayama rigidity of the joints. It
♦ Goolf Chakra brings about body
♦ Goolf Ghooman flexibility before the
♦ Janu Chakra com- mencement of
♦ Skanda Chakra yogic practice.
♦ Poorna Titali Asana
♦ Eye Rotation
♦ Greeva
Sanchalanasana
4 10 minutes Standing Asanas Brings about flexibility
♦ Trikonasana of the whole body.
♦ Suryanamaskar

5 10 minutes Sitting and Lying Asanas Sitting postures

♦ Meru Vakrasana increases the flexibility
♦ Ushtrasana of the spine. Lying
♦ Matsyasana down postures helps
♦ Navasana to re- lieve backpain.
♦ Shalabasana
♦ Bhujangasana
6 10 minutes Relaxation & Pranayama Relaxes both body and
mind

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 Methodology

7 5 minutes Shavasana Shavasana helps to

relax the entire body
and mind.

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 Methodology

3.7.17 TEST ADMINISTRATION

The elderly men were practising the asanas, pranayama, and meditation

continuously for thirty days. The test is on the basis of before and after practice

method. Clinical tests prove the difference. The questionnaire comprises of 10

questions with four options. Each response has an equivalent score of 5, 10,

15 and 20.

3.7.18 COLLECTION OF DATA

The data was collected in the beginning of the first session through a

questionnaire. It consisted of 10 questions having four choices. Each variable

has its own scores of 5, 10, 15, 20, according to the circumstances of the

question presented. After 30 days the same ques- tions were asked and the

responses were collected. The comparison of both the responses (before &

after) gave the final results.

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 Results and Discussion

4.1 RESULT

The study of the effect of yoga shows that there is a gradual and

significant change after thirty days of practice. The total sample of 20 students

participated whole heartedly and coop- erated and they belonged to the

experimental group. They responded positively without any hesitation. The

result of the study shows that there is a significant and positive change. They

became more aware of the benefits of yoga practice and they were eager to

join the yoga courses of longer duration and also demanded practice sessions.

They found yoga as a key to relaxation and were happy to be relieved from

stress. Practising yoga helped them to develop a positive attitude for

everything.

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 Results and Discussion

DATA

Table 4.1 Measurements of Blood Pressure

from Experimental group

Before Yoga After Yoga

140/90 120/70

130/69 120/70

160/100 135/80

135/90 120/85

140/100 120/80

135/87 127/75

138/95 130/80

120/80 120/80

145/75 130/80

160/95 130/90

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 Results and Discussion

Table 4.2 Measurements of Blood Pressure from Normal group

Beginning After 30 days

160/100 150/110

115/70 120/70

135/85 130/90

140/100 140/90

150/110 150/100

160/90 160/100

150/100 150/100

120/90 120/90

100/65 100/65

145/85 140/90

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 Results and Discussion

Table 4.3 Measurement of Blood Sugar in Experimental Group

Before Yoga After Yoga

120 90

100 100

160 120

140 100

160 110

110 90

90 90

120 100

110 90

100 100

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 Results and Discussion

Table 4. 4 Measurement of Blood Sugar in Normal Group

Fasting After 30 days

115 130

120 120

160 150

140 160

100 120

140 160

110 120

100 90

90 90

160 140

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 Results and Discussion

4.2 DISCUSSION

The study shows that the blood sugar level and blood pressure level of

who participated in the study as an experimental group has changed after yoga

practice but in the control group or normal group there are no significant

changes. Thus from the results obtained it can be clearly stated that the

practice of yoga can bring about a tremendous effect on the physiologi- cal and

psychological aspects of senior male citizens.

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 Results and Discussion

4.3 QUESTIONNAIRE

Name: ....................................................................

Age: ......................

Address: .............................................................................................................................

1) How has yoga practice helped in reducing mental stress?

a) Much

b) Verylittle

c) Released stress

d) No change

2) Stress has been created due to

a) Family problems

b) Personal problems

c) Stress due to retirement from the job

d) Financial problems

3) Has yoga helped in getting sound sleep?

a) Yes

b) Not much

c) Moderate sleep

d) No change

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 Results and Discussion
4) Blood sugar has been created due to

a) Hereditary

b) Gestational diabetes

c) Due to stress

d) After effects of medicine

5) What are the reasons for the variation in Blood Pressure?

a) Tension

b) Depression

c) Anxiety

d) Hereditary

6) What is your current perceived stress level?

a) Low

b) Moderate

c) High

d) Average

7) How would you describe your breathing pattern?

a) Shallow, chestbreathing

b) Deep andrhythmic

c) Irregular breathing

d) Normal breathing

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 Results and Discussion
8) Has yoga practice helped you to get relieved from physical ailments?

a) Yes

b) Almost recovered

c) Verylittle

d) No change

9) Do you watch what you eat?

a) Always

b) Sometimes

c) Rarely

d) Never

10) If you would like to practice yoga what would be more interesting?

a) Private classes

b) Public groupclasses

c) 6- weeks class

d) Half day workshop/ full day workshop

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 Results and Discussion

ANSWER SCORES

Question no: Score for ‘a’ Score for ‘b’ Score for ‘c’ Score for ‘d’

1 15 10 20 5

2 5 10 15 20

3 20 10 15 5

4 15 5 10 20

5 20 15 10 5

6 20 15 5 10

7 10 15 5 20

8 20 15 10 5

9 20 15 10 5

10 15 20 10 5

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 Conclusion

5.1 CONCLUSION

The project can thus be concluded by assuming that yoga is an effective

way to improve the psychological and physiological aspects of female senior

citizens.

A systematic review of the published literatures makes it clear that

yoga can make significant changes in the levels of blood pressure, blood

sugar and also in the mental status.

The elderly women who participated were very cooperative. They

followed the prac- tice schedule strictly. They suggested continuation of such

practices. They were very much agreeable to fill up the questionnaires. So

the intention to promote yoga as a way of life has come to a success.

In conclusion the study and evidences collected suggest that yoga is an

effective method to improve the psychological and physiological aspects of

senior female citizens by bringing their sugar and pressure levels to normalcy.

The existing data supports the argument that yoga has positive influence on the

participants and thus yoga should be recommended as a way of life.

5.2 RECOMMENDATIONS
Yoga is a way of life. Yoga can be recommended as a part of the

curriculum in all educational institutions. Yoga should be also be introduced

in all the old age homes. It brings about a tremendous change in their attitudes

both mentally and physically. It helps to create a positive atmosphere around

them. More of awareness programs are needed to be conducted for promoting

yoga practice in society.

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 Bibliography

BIBLIOGRAPHY

1. Light on Yoga by B.K.S Iyengar

2. Asana , Pranayama, Mudra, Bandha by Swami Satyananda

Saraswathi

3. Asanas by Swami Shivananda

4. Ashtanga yoga of Patanjali by Prashant.S.Iyengar

5. Pathanjaliyogam by Dr.K.Rajappan Pillai.

6. Meditation and Mantras by Swami Vishwananda

7. Discourses on yoga by Prashant.S.Iyengar

8. Complete illustration of yoga by Swami Vishnudevananda

9. Light on Pranayama by B.K.S Iyengar.

10. Some common ailments by Anil Agarwal.

11. Stress and its management in Yoga by Dr.K.N Udupa.

12. Psychosomatic yoga by John Mumford

13. Yoga Journal (August 2003)

14. Yoga- A Synthesis of Psychology and Metaphysics.

15. w.w.w.wikipedia.com

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