Vidy

aMandi r
Publ
icSchool
ToResearchonther
oleofYogaand
Medi
tat
ionandHeal
thydi
etint
het i
meof
Pandemi
c
 ACKNOWLEDGEMENT

Iwouldliketoex pressmyspeci althanks

tomyEngl i
shteacheraswel laspr i
ncipal
sirwhogav emet hegol denoppor tunit
yto
dot hi
swonder fulprojectinEnglish, whi
ch
alsohelpedmei ndoingal otofr esearch.
Icamet oknowaboutmanynewt hings.
Thisprojectcouldn’thav ebeen
sati
sfactori
lycompl etedwi t
houtt he
supportandgui danceofmyt eacher sand
parents.

Iwoul dli
ketothankmypar entswho
helpedmei ngatheringdi
verse
i
nfor mati
on,col
lecti
ngdataandguiding
mef r
om ti
met otimeinmaki ngt
his
project,
despit
etheirbusyschedul
e.
 CERTI
FICATE

Thisistocert
if
ythatSoumilofcl
assXl
l
-C5
ofVidyaMandirPubli
cSchoolhas
completedtheproj
ectfi
leundermy
supervi
sion.

Hehastakenpropercar
eandshown
ut
mostsincer
it
yinthecomplet
ionoft
he
pr
oject
.

Icert
if
ythatthi
sproj
ecti
suptomy
expectat
ionsandaspert
hegui
del
i
nes
i
ssuedbyCBSE.

PLACE:Far
idabad
DATE:
Mrs.Pooj
aPokhri
yal
(pr
ojectgui
de)
_
___
___
___
___
___
___
___
___
___
_

I
ndex
1. I
ntr
oduct
ion
2.St
ati
sti
calAnal
ysi
s
3.Resul
t
4.Str
ategi
esforcopingwit
hCOVID-
19
andLockdown-r
elatedst
ress
5.Di
scussi
on
6.Li
mit
ati
onofSt
udy
7.Quest
ionnai
re
8.Phot
ogr
aph
 I
ntr
oduct
ion
WHOdecl
aredCor
onav
irusdi
sease2019(
COVI
D-19)
,or
igi
nat
ingf
rom Wuhan,
Chi
na,
causedbySev
ereAcut
eRespi
rat
orySy
ndr
omeCor
onav
irus-
2(SARSCoV-
2),
asa
pandemi
conMar
ch11,
2020.Topr
eventspr
eadandpr
ovi
desuf
fi
cientt
imef
or
hospi
tal
s'r
eadi
ness,
theGov
ernment
swor
ldwi
dehadt
oimpose“
Lockdown”i
nthei
r
r
espect
ivecount
ri
es.Underl
ockdown,
peopl
ewer
erest
ri
ctedf
rom r
emai
ning
out
door
swi
thcer
tai
nex
cept
ionsr
esul
ti
ngf
rom emer
genci
es.

I
ndi
aimposedt
hewor
ld'
smostext
ensi
vel
ockdownonMar
ch23,
2020(
1).Many
peopl
ewer
eei
therst
randedi
nthei
rhomesorcont
ainmentzones,
disr
upt
ingsmal
l
busi
nesses'
ear
nings,
wor
kingofdomest
icmai
ds,
dai
l
ywager
s,andl
abor
ers.I
n
addi
ti
on,
theuncer
tai
ntyoft
hedi
sease'
scont
agi
ousnat
ureamongt
hepubl
i
cand
heal
thcar
ewor
ker
sledt
ofear
,pani
c,anxi
ety
,andst
ress.St
ressal
soi
ntensi
fi
ed
amongt
hosewi
thchr
oni
cil
l
nesses,
assuscept
ibi
l
ityandsev
eri
tyofCOVI
D-19wer
e
associ
atedwi
thco-
mor
bidi
ti
es(
2–4)
.Fur
ther
mor
e,gl
obal
inf
odemi
candf
akenews
exasper
atedanxi
etyandst
ressamongt
hegener
alpubl
i
c(5,
6).
Pr
evi
ousst
udi
eshav
eev
idencedi
ncr
easedpost
-t
raumat
icst
ressdi
sor
der(
PTSD)
af
terepi
demi
cornat
ural
cal
ami
ti
essuchasSARS,
ear
thquake,
orat
ornado,
i
ncl
udi
ngCOVI
D-19(
7–10)
.Wangetal
.conduct
edacompr
ehensi
vesel
f-
admi
nist
eredonl
i
nesur
veyi
nChi
nat
ounder
standt
hepr
eval
enceofpsy
chol
ogi
cal
st
ressi
ntheCOVI
D-19pandemi
c.Theyr
epor
tedi
ncr
easedpani
c,st
ress,
anxi
ety
,
anddepr
essi
onsi
mil
art
opr
evi
ousst
udi
esconduct
eddur
ingt
he2003SARS
epi
demi
c(7,
8,11)
.Asi
mil
aronl
i
nesur
veybyLi
uetal
.repor
tedt
hat20%ofpeopl
e
showedanxi
ety
,27%r
epor
teddepr
essi
on,
7.7%hadpsy
chol
ogi
cal
dist
ress,
and10%
suf
fer
edf
rom phobi
as(
12)
.Fur
ther
mor
e,t
her
ewer
echangesi
npeopl
e'
sbehav
ior
al
pat
ter
nsduet
olockdown,
especi
all
yconcer
ningt
hei
reat
inghabi
ts.I
ncr
eased
consumpt
ionofj
unkf
ood,
sof
tdr
inks,
andal
cohol
resul
tedi
nobesi
ty.Lockdown
di
srupt
edt
hedai
l
yrout
ines,
sleephour
s,out
dooract
ivi
ti
es,
andi
ncr
easedscr
een
t
imeandsmoki
ng,
predi
sposi
ngpeopl
etor
isksofCOVI
D-19(
13,
14)
.Twosmal
l
st
udi
esf
rom I
ndi
ahav
eshownsi
mil
art
rends(
15,
16)
.
I
nthecur
rentst
udyont
heCOVI
D-19pandemi
c,i
thasbeenr
epor
tedt
hatt
hei
mpact
onpsy
chol
ogi
cal
str
essmi
ghtbemor
epr
onouncedduet
oper
sist
entgl
obal
medi
a
f
eedsandi
nter
netaccess.Thepr
esentCOVI
DHeal
thAssessmentScal
e(CHAS)
sur
veywasdesi
gnedt
oev
aluat
ethephy
sical
andment
alheal
thandcopi
ngski
l
lsof
par
ti
cipant
swhopr
act
icedy
ogaandt
hosewhodi
dnot
.Sev
eral
studi
eshav
eshown
t
hatYogabr
ingsaposi
ti
vechangei
nphy
sical
andment
alheal
thbyr
egul
ati
ngt
he
hy
pot
hal
ami
c–pi
tui
tar
y–adr
enal
syst
em,
sympat
het
icner
voussy
stem,
reduci
ngt
he
cor
ti
sol
,andi
mpr
ovi
ngi
mmuni
tyi
ndi
cat
edbyani
ncr
easei
nCD4,
hear
trat
e,f
ast
ing
bl
oodgl
ucose,
chol
est
erol
,andl
ow-
densi
tyl
i
popr
otei
nlev
els(
17–20)
.Thus,
it
appear
sthatYogapr
act
it
ioner
shav
eheal
thyl
i
fest
yleamongt
hegener
alpopul
ati
on.
Thi
sst
udyi
nvest
igat
edt
hati
ncl
udi
ngYogai
ndai
l
yrout
inei
sbenef
ici
alf
orphy
sical
andment
alheal
th.Al
so,
Yogapr
act
it
ioner
shav
eaheal
thi
erl
i
fest
yle,
whi
chi
mpr
oves
t
hei
rabi
l
ityt
ocopewi
tht
her
est
ri
cti
onsandst
ressunderl
ockdown.

I
. Cr
it
eri
aforDef
ini
ngYogaGr
oup
TheYogagr
oupwasdef
inedasi
ndi
vi
dual
swhoper
for
medYogabot
hbef
ore
(
quest
ion52)anddur
ing(
quest
ion53)t
hel
ockdown,
whi
chi
ncl
udedpr
act
ici
ngone
eamongAsanas(
ormor quest
ion55)(
Yogapost
ures)
,Pr
anay
ama(
Yogi
cbr
eat
hing
exer
cises)(
quest
ion56)
,andmedi
tat
ion(
quest
ion57)f
oraf
ewhour
stomor
ethan
6hperweekdur
ingt
hel
ockdown.Par
ti
cipant
s,whor
epl
i
ed“
DidYoga”f
orquest
ions
52and53,
butmar
ked“
Don'
tpr
act
ice”f
orquest
ions55–57wer
eexcl
udedf
rom t
he
Yogagr
oup.Accor
dingt
othesecr
it
eri
a,9,
840par
ti
cipant
squal
i
fiedf
ort
heYoga
gr
oup.
Fur
ther
mor
e,t
heYogagr
oupwasdi
vi
dedi
ntof
oursub-
groups,
i.
e.,
Yoga
pr
act
it
ioner
swhopr
act
icedAsana,
Pranay
ama,
andmedi
tat
ion(
all
thr
ee
t
oget
her
;n=6,
156)
,pr
act
it
ioner
swhopr
act
i yAsana(
cedonl n=149)
,
yPr
onl anay
ama(
n=89)
,andonl
ymedi
tat
i n=1,
on( 485)
.Thecombi
nat
ionoft
wo
pr
act
icesamongAsana,
Pranay
ama,
andmedi
tat
ionwasnotconsi
der
edasasub-
gr
oup.

I
I. Cr
it
eri
aforDef
ini
ngNon-
YogaGr
oup
Thenon-
Yogagr
oupi
ncl
udedr
espondent
swhodi
dnotper
for
m Yogabef
oreor
dur
ingt
hel
ockdownandr
epl
i
ed“
Don'
tPr
act
ice”f
ort
hequest
ionsonAsana
Pr
, anay
ama,
andmedi
tat
ion.Fol
l
owi
ngt
heaf
orement
ionedi
ncl
usi
oncr
it
eri
a,3,
377
par
ti
cipant
swer
eaccept
edi
nthenon-
Yogagr
oup.

St
ati
sti
calAnal
ysi
s
RSt
ati
sti
cal
sof
twar
e,v
ersi
on4.
0.0,
wasusedf
ordat
acl
eani
ng,
ext
ract
ion,
and
anal
yses.Thear
senal
packagei
nRwasusedt
odet
ermi
necr
oss-
tabul
ati
onsand
χ2 t
est
;logi
sti
candmul
ti
nomi
alr
egr
essi
onwasused.Age,
gender
,occupat
ion,
educat
ion,
andwor
kingst
atusdur
ingl
ockdownwer
eusedascov
ari
ates.
Thedependentv
ari
abl
eswer
ethest
udygr
oups.Weusedmul
ti
plepr
edi
ctor
sineach
oft
her
egr
essi
onmodel
s.Sequent
ial
cont
rastwasusedf
oror
dinal
var
iabl
es.The
pr
edi
ctor
swer
esel
ect
edbasedont
hedomai
nspr
esent
edi
nthesur
vey
.The
domai
nswer
edemogr
aphi
cdet
ail
s,phy
sical
heal
th,
ment
alheal
th,
copi
ngst
rat
egy
,
andl
i
fest
yle.

Resul
ts
Demogr
aphi
cChar
act
eri
zat
ion

I
tsummar
izest
hedemogr
aphi
csoft
henon-
Yogagr
oup(
25.
6%)
,Yogagr
oup
(
74.
4%)
,andt
otal
par
ti
cipant
s.Par
ti
cipat
ionofmal
esi
nthesur
veywas
pr
opor
ti
onal
l
yhi
gheri
nbot
hnon-
Yoga(
67.
5%)andYoga(
55.
3%)gr
oups.They
oung
popul
ati
oni
ntheagegr
oupof20–30y
ear
swashi
gheri
nthenon-
Yoga(
50.
5%)
gr
oupt
hani
ntheYogagr
oup(
22.
8%)
.Thepar
ti
cipat
ionf
rom t
heagegr
oup>50
y
ear
swashi
gheri
ntheYogagr
oup(
26.
8%)t
hani
nthenon-
Yogagr
oup(
6.0%)
.Our
dat
aal
sor
eveal
edt
hatt
heper
cent
ageofempl
oyedandpr
ofessi
onal
par
ti
cipant
s
washi
gheri
nbot
hgr
oups,
wit
h44.
1%i
nnon-
Yogaand40.
4%i
nYoga.Thenon-
Yoga
gr
ouphad37.
0%par
ti
cipat
ionf
rom y
oungst
udent
s.Mostoft
hepar
ti
cipant
shada
goodeducat
ional
backgr
oundast
heywer
eei
thergr
aduat
esorpost
-gr
aduat
es.We
not
edt
hat85.
0%oft
hepar
ti
cipant
sst
ayedwi
tht
hei
rfami
l
ydur
ingt
hel
ockdown,
appar
ent
lyl
endi
nghel
ptocopewi
thst
ress.Onf
urt
heranal
ysi
s,wef
oundt
hatt
he
non-
wor
kingpar
ti
cipant
swer
efeweri
nthenon-
Yogagr
oup(
36.
5vs.43.
9%)
.
Fur
ther
mor
e,t
hepr
opor
ti
onofpar
ti
cipant
sgoi
ngt
otheof
fi
cedur
ingl
ockdownwas
mor
eint
henon-
Yogagr
oup(
25.
7vs.15.
2%)
.

COVI
D-19Exposur
e

Par
ti
cipant
swi
thnosy
mpt
omsar
elessl
i
kel
ytobei
nthenon-
Yogagr
oupt
han
par
ti
cipant
swi
thcough,
fev
er,
breat
hingdi
ff
icul
ty,
andot
hersy
mpt
oms(
Tabl
e2)
.
Thesy
mpt
omsofCOVI
D-19wer
esel
f-
repor
ted.Appr
oxi
mat
ely98.
1%ofnon-
Yoga
and97.
8%oft
heYogagr
oupdi
dnotunder
takeanyi
nter
nat
ional
trav
elsi
nce
Januar
y2020.Fur
ther
,thenon-
Yogagr
oupi
smor
eli
kel
ytohav
eexposur
etoCOVI
D-
19t
hant
heYogagr
oup.

Li
fest
yle

Al
thought
hepr
opor
ti
onofpar
ti
ci
pant
susi
ngsubst
anceswasl
oweri
nbot
hgr
oups,
t
henon-
Yogagr
oupwasmor
eli
kel
ytodependonal
cohol
,tobacco,
andot
her
subst
ances.Thenon-
Yogagr
oupwasl
essl
i
kel
ytohav
eagoodqual
i
tyofsl
eep
bef
oreanddur
ingt
hel
ockdownt
hant
heYogagr
oup,
oddsr
ati
o.

Par
ti
cipant
soft
henon-
Yogagr
oupwer
elessl
i
kel
ytohav
efoodi
nadi
sci
pli
ned
manner[
unadj
ust
edOR=0.
58(
0.49–0.
69)
,adj
ust
edOR=0.
60(
0.51–0.
52)
]and
wer
elessl
i
kel
ytobev
eget
ari
an[
unadj
ust
edOR=0.
27(
0.23–0.
31)
,adj
ust
edOR=
0.
31(
0.27–0.
36)
].Thenon-
Yogagr
oupwasmor
eli
kel
ytoconsumej
unkf
ood
[
unadj
ust
edOR=1.
69(
1.44–1.
98)
,adj
ust
edOR=1.
39(
1.18–1.
64)
]andspi
cyand
hotf
ood[
unadj
ust
edOR=1.
91(
1.65–2.
21)
,adj
ust
edOR=1.
77(
1.53–2.
05)
].
I
nter
est
ingl
y,about55.
3%oft
henon-
Yogapar
ti
cipant
swer
emot
ivat
edt
ost
artYoga
dur
ingt
hel
ockdown

Phy
sicalHeal
th

TheYogagr
oupr
epor
tedv
erygoodphy
sical
str
engt
handendur
ance,
wit
honl
y7.
5%
ofpar
ti
cipant
srepor
ti
nganav
erageorbel
owav
eragephy
sical
str
engt
hand
endur
ance.Thenon-
Yogapr
act
it
ioner
swer
elessl
i
kel
ytohav
egoodphy
sical
st
rengt
handendur
ance(
OR<1)
,suggest
ingphy
sical
endur
anceat
tri
but
esmi
ghtbe
super
iori
nYogapr
act
it
ioner
s.Di
seaser
iskf
orco-
mor
bidi
ti
es,
incl
udi
nghear
t
di
seases,
lungdi
sease,
bloodpr
essur
e,andot
her
s,wasl
oweri
nbot
hthegr
oups.

Ment
alHeal
th

Thenon-
Yogagr
oupr
epor
tedhi
gheranxi
etyandf
eart
hant
heYogagr
oupwhen
askedabout“
down-
hear
ted”f
eel
i
ng,
lowener
gy(
30.
9%)
,anxi
etyduet
oCOVI
D-19
(
63.
9%)
,fearofget
ti
ngi
nfect
ed,
rel
atedsuf
fer
ing(
53.
4%)
,fearofdeat
h(28.
7%)
,fear
off
inanci
aldi
ff
icul
ti
es(
63.
0%)
,fearoft
heunknown(
57.
0%)
,andf
earofspr
eadi
ng
i
nfect
ion(
65.
9%)

Fur
ther
mor
e,t
henon-
Yogagr
oupwasl
essgoal
-dr
ivenandor
ient
edt
owar
d
per
fect
ioni
nthei
ract
ivi
ti
es(
15.
9%)
,lesshel
pful
andcar
ing(
5.2%)
,mor
einsecur
e
(
50.
2%)
,notopent
onewi
deas(
6.6%)
,anddonotenj
oyshar
ingt
hei
rthought
s(9.
7%)
t
hant
heYogagr
oup

St
rat
egi
esforCopingWi
th
COVID-
19andLockdown-
Rel
atedSt
ress
Mostoft
heYogagr
oupmember
srepor
tedgoodcopi
ngabi
l
ity(
82.
8%)
,whi
l
emost
oft
henon-
Yoga(
58.
8%)gr
oupr
epor
tedpoorcopi
ngabi
l
ityt
her
ebyhi
ghl
i
ght
inga
si
gni
fi
cantdi
ff
erencei
ntwogr
oups.

I
tshowst
hatt
henon-
Yogagr
oupcoul
dcopeusi
ngt
heI
nter
net
,wat
chi
ngTV,
r
eadi
ng/
wri
ti
ng,
cooki
ng,
rel
i
giousact
ivi
ty,
andexer
cise(
>50%)
.Incont
rast
,theYoga
gr
oupwasengagedi
nyogaAsanas,
medi
tat
ion,
andr
eli
gious/
spi
ri
tual
act
ivi
ti
es
besi
desusi
ngt
heI
nter
net
,readi
ng/
wri
ti
ng,
cooki
ng,
andexer
cise(
>50%)
.

Medi
tat
ionI
sHi
ghl
yEff
ect
ivetoBri
ngMent
alSt
abi
li
ty
andSt
r engt
h

Weal
soexami
nedwhet
herpr
act
ici
ngacombi
nat
ionofAsanas,
Pranay
ama,
and
medi
tat
ionhasadi
ff
erenti
nfl
uenceonout
comev
ari
abl
est
hanpr
act
ici
ngoneof
t
heset
hreey
ogi
cpr
act
ices,
indi
vi
dual
l
y.I
tsummar
izest
hedi
ff
erentpar
amet
ersof
phy
sical
heal
th,
ment
alheal
th,
andcopi
ngst
rat
egi
esoff
oursub-
groups.Medi
tat
ion
wasf
requent
lyper
for
medbyt
heagegr
oupof41–50y
ear
s(26.
3%)
,
eAsana(
whi
l 7%)andPr
49. anay
ama(
39.
3%)wer
efav
oredbyy
oungpeopl
ebet
ween
t
heagesof20and30y
ear
s.Theconsol
i
dat
edYogapr
act
icewaspr
efer
redmai
nly
bypar
ti
cipant
sof31–40y
ear
s(24.
5%)
.

Phy
sical
heal
th,
predi
ctedbyst
rengt
handendur
ance,
rev
eal
edt heAsanagr
hatt oup
mi
ghthav
elowerphy
sical
heal
th,
wher
easco-
mor
bidi
ti
eswer
ehi
gheri
nthe
medi
tat
iongr
oup(
19.
3%)
.Goodment
alabi
l
itywasr
eveal
edbyl
oweranxi
etyand
st
ressi
nthemedi
tat
iongr
oup,
fol
l
owedbyt
hecombi
ned
gr AsanaandPr
oup, anay
ama,
sequent
ial
l
y.I
naddi
ti
on,
theabi
l
ityt
ocopewi
tht
he
st
ressofCOVI
D-19washi
ghestandcompar
abl
eint
hemedi
tat
iongr
oup(
85.
3%)
andt
hecombi
nedy
ogagr
oup(
83.
2%)
.Thepr
efer
enceofwat
chi
ngTVdur
ing
l
ockdownwasl
easti
nthemedi
tat
iongr
oup(
30.
2%)
;thei
rpr
efer
encesi
ncl
uded
r
eadi
ng/
wri
ti
ng(
90.
0%)andmedi
tat
ion(
96.
5%)
.Thecombi
nedgr
ouppr
efer
reda
r
angeofact
ivi
ti
es,
incl
udi
ngr
eadi
ng/
wri
ti
ng(
92.
2%)
,cooki
ng(
75.
7%)
,exer
cise
(
93.
2%)
,Yogasana(
96.
9%)
,medi
tat
ion(
97.
1%)
,andr
eli
giousact
ivi
ty(
86.
2%)
.TV
wat
chi
ngwaspr
efer
r hePr
edbyt anay
amagr
oup(
66.
3%)f
oll
owedby
heAsanagr
t oup(
62.
4%)
,andt
heI
nter
netwaspr
efer
r heAsanagr
edbyt oup(
87.
9%)
f
oll hePr
owedbyt anay
amagr
oup(
76.
4%)
.Theaf
orement
ionedobser
vat
ions
suggestt
hatmedi
tat
ionmi
ghtbemor
eef
fect
ivei
nreduci
ngst
ressandanxi
etyand
i
mpr
ovi
ngcopi
ngabi
l
iti
esi
nlockdownsi
tuat
ions.

Yogat
ocombatst
ressandanxi
ety

Themoder nwor l
dhaschangedourl ifestyletosuchanext entthatwenowmor e
oft
enhearthewor ds,
“Takeadeepbr eat handcal m down.”Thepur sui
toflivi
ng
anurbanli
fe,surroundingourselveswi t
ht echnologyandst rivi
ngf orexcell
ence
togai
nacompet iti
veedgear ethethingst hathavechainedust otheperil
sof
anxi
etyandstress.Stressthatisdeter i
oratingourment alandphysi calhealth
andbri
ngingdownouref fi
ciencylevel.Itisnowsuchani nevi t
ablepartofour
modernli
vest hatweneedt ot akeconsci ousstepst owar dof fstr
essand
anxi
ety
.

From somethingasfundament alasaconsci ouscontr

oloveryourbreathi
ngto
theasanasthathelpaligny ourbody ,
mi ndandsoul,Yogacouldbethekeyt o
l
iberati
ngyoursel
vesf rom everydaystress.Regul
arpracti
ceofyogat rai
nsyour
counter-
str
essresponsesyst em l
eadingtoadr opinstr
esshormonel evelsand
anincreaseinheartratevariabi
li
ty.Thesesignsareassociat
edwi t
hi mproved
psychologi
calwell
-beingandqual ityoflif
e.

YogaAsanas
Whil
eyogaasanas,whenpracti
cedregul
arlyhel
pagreatdealinr
educi
ngstr
ess,
her
eareacoupleofasanasinpart
icul
arthatyoucanpract
iceonadail
ybasi
s:

●Sukhasana(
EasyPose)

I
tisasi
mpl
ecross-
leggedposethatr
elaxesyetmaintai
nsanaler
tstate.A
r
epeat
edpr
act
iseofthisasanacanhel
pst r
engthenyourbackandtorso

●Ut
tanasana(
Standi
ngFor
war
dBend)

Asoot hi
ngpost ureformindandbody, Ut
tanasanamakesyousurr
endert
o
gravi
ty,enhancingbackf l
exibi
li
ty.I
tst
ret
chesthebackofyourl
egs,hi
psand
spinethusstrengtheningthem.

●Vaj
rasana(
Thunder
bol
tPose)

Anef
fect
ivekneel
ingposethatr
elaxesy
ourf
eet
,ankl
eandcal
fmuscl
es.I
tis
al
soagoodposeformeditati
on.

●Bal
asana(
Chi
ld’
spose)

Aclassi
cresti
ngposeinbetweenasanas,
Bal
asanaisgreatf
oryourl
owerback
andyournervoussy
stem.Itcal
msyourmindandrel
easesstress.

●Paschi
mot
tanasana(
Seat
edf
orwar
dbend)

Thi
sposealsoworksasagreatstr
etchf
oryourhamstri
ngs,
spineandl
ower
back,t
hisasanasur
elyhel
psinr
eli
evi
ngstressandfat
igue.
 Br
eat
hingexer
cisesorPr
anayama
Practi
singaconsciouscontroloverbreathingcomeswi thalotofhealth
benefi
ts.Breat
hingexerci
sesincludebreathawar enessandthevari
oust ypesof
Pranayamat hatsendyoubrainasi gnalt
hatever yt
hingisok.I
tencouragesf ul
l
oxygenexchange,slowstheheartbeatandl owersthebloodpressure.Al
loft hi
s
st
rengthensourbodyandmi ndt ocombatst ressinamor econtrol
ledmanner .

Medi
tat
ion&Mi
ndf
ulness

Youmayhavehear dorreadquiteabitthatMedit
ati
onisawayt ocalm your
mind.Meditati
onisnothingjusttheactofbeingi
nthepresentbyeli
minati
ngall
unnecessarythought
s.Ithelpsyourminddrawenergyfrom t
hepositi
vepartsof
yourmind,soy oucancontinuetherestofyourdaywit
hconfidence,
peaceand
bemor eeffi
cient
.

Sobei ty
ogaposes/ asanasorthebr eat
hi ngexercisesormedi t
ati
on,each
componentisroot edinthephilosophyofsel f-
compassi onandawar eness.The
pract
iceofyogai snotjustrestri
ctedtoamat ,itcanbepractisedatthevery
momentyouf eelst r
essedoutandf i
ndy ourselfinapanicsituati
on.Research
hasshownt hattakingdeepbr eathsorpr acti
singaf ewstret
chingexercisesat
yourworktablecanwor kinst
antlytocalm yourmi ndanddecr easeanxiety
l
evels.

Yogai
snotj
ustapi
llbutanexper
ience,
ani
nwar
djour
neyt
hatt
rai
nst
hemi
nd
andbodyt
odevel
opcont
roloveranyst
ressf
ulsi
tuat
ion.I
tevokesposi
ti
vit
yand
honesmi
ndf
ulness.I
twoul
dn’
tbewr
ongt
osayt
hatYogahasbecomeas
essent
ialast
heai
rwebr
eat
hei
ntoday
’sdayandage.

Di
scussi
on
Despi
tel
i
mit
edpubl
i
cheal
thi
nter
vent
ionst
rat
egi
es,
Yogahasr
emai
nedt
he
mai
nst
ayf
ori
mpr
ovi
ngwel
l
-bei
ng,
diseaser
iskr
educt
ion,
andi
mpr
ovi
ngment
aland
phy
sical
heal
th(
17–20,
24,
25)
.Wehadear
li
err
epor
tedsi
gni
fi
cantbar
ri
ersi
n
accesst
oYogar
esour
cesev
ent
hought
hepr
eval
enceofYogai
nIndi
aand
el
sewher
ewassi
gni
fi
cant
lynot
ewor
thy(
26,
27)
.Regar
dless,
sev
eral
studi
eshav
e
r
epor
tedov
ert
imebet
terphy
sical
heal
th,
ment
alheal
th,
andqual
i
tyofl
i
febot
h
amongheal
thyi
ndi
vi
dual
sandt
hosewi
thdi
seaseordi
sor
der(
17–20,
24,
25)
.Yoga
hasbeenknownt
oimpr
ovephy
sical
andment
alheal
thcompar
edwi
thaphy
sical
l
y
act
ivegr
ouporaphy
sical
l
yinact
ivegr
oup,
yett
her
eli
anceoni
tsant
ici
pat
ed
benef
it
shasnev
erbeenassessedi
nanynat
ionwi
dest
udydur
ingaheal
thcr
isi
s
(
28,
29)
.
Yogar
epr
esent
sar
egul
atedl
i
fest
ylet
hati
nvol
vesAsanas,
Pranay
amas,
and
medi
tat
ion.I
tmakesani
ndi
vi
dual
sel
f-
awar
eofhi
s/herbody
,mi
nd,
thought
s,and
soul
.TheYogi
cteachi
ngi
sbasedont
hef
undament
alsofYama(
rest
rai
nts)
andNi
yama(
obser
vances)( .Yamai
30) ncl
udest
eachi
ngsofnon-
viol
ence,
t
rut
hful
ness,
non-
steal
i
ng,
moder
ati
on,
andnon-
hoar
ding, easNi
wher yamai
ncl
udes
t
eachi
ngsofcl
eanl
i
ness,
cont
ent
ment
,sel
f-
disci
pli
ne,
sel
f-
study
,andwel
l
ness.Yoga
pr
act
it
ioner
srout
inel
yisol
atet
hemsel
vesf
rom t
hegener
alpopul
ati
ont
oachi
eve
hi
gherspi
ri
tual
goal
s(31)
.Thus,
onewhof
oll
owst
heYogaandYogi
cli
fest
ylecan
easi
l
ymai
ntai
ncl
eanl
i
nessandsoci
aldi
stanci
ngwi
thoutanagi
tat
edmi
nd.
Ther
efor
e,Yogapr
act
it
ioner
scanbehy
pot
hesi
zedt
oqui
ckl
yadaptt
olockdown
r
uleswi
thoutexper
ienci
ngchr
oni
canxi
etyandst
ress.
Thepr
esentst
udyext
endst
heabov
ehy
pot
hesi
soper
ati
onal
i
zedasani
nvest
igat
ion
car
ri
edoutwhent
hewor
ldi
sgr
ippedwi
thf
earanduncer
tai
ntyduet
oani
mpendi
ng
pandemi
c.I
nthi
scont
ext
,thepr
esentst
udyhasev
aluat
edt
heout
comesofphy
sical
andment
alheal
th,
incl
udi
ngl
i
fest
yleandcopi
ngst
rat
egi
esofYogaandnon-
Yoga
gr
oups,
dur
ingt
hel
ockdowni
mposedbyCOVI
D-19pandemi
c.ACHAS
quest
ionnai
rewasgener
atedf
oll
owi
ngt
heDel
phi
prot
ocol
andwasci
rcul
ated
amongt
heI
ndi
anmassbysnowbal
lmet
hodasGoogl
eFor
ms.Phonecal
l
sand
speci
alr
equest
swer
esentt
odi
ff
erentsect
ionsoft
hesoci
etyi
ncl
udi
ng~200
uni
ver
sit
ies,
Cor
por
atecompani
es,
heal
thcar
einst
it
uti
ons,
gov
ernment
or
gani
zat
ions,
wel
l
nesscent
ers,
andt
hei
rnet
wor
kst
oacqui
redat
a.Thedat
awer
e
col
l
ect
edbet
weenMay9,
2020andMay31,
2020;
dat
awer
edownl
oadeddai
l
y.

I
nthepr
esentsur
vey
,amongt
het
otal
respondent
sof23,
290,
42. n=9,
2%( 840)
wer
eYogapr
act
it
ioner
s,whi
chi
smuchhi
ghert
hant
hepr
evi
ousr
epor
tof11.
8%ofa
nat
ionwi
der
andomi
zedst
ruct
uredsur
veyi
n2017(
27)
.Thi
smaynoti
ndi
cat
eat
rue
r
isei
nthenumberofy
ogapr
act
it
ioner
sint
hecount
ryast
hiswasnotar
andoml
y
sel
ect
edpopul
ati
on.
Thecur
rentst
udyr
epor
tspr
opor
ti
onat
elyhi
gherr
esponsef
rom mal
est
hanf
emal
es.
Non-
Yogagr
ouphasahi
gherper
cent
ageofy
oungpar
ti
cipant
sthant
heYogagr
oup,
whi
chi
sal
i
mit
ati
onoft
hest
udy
.Inbot
hYogaandnon-
Yogagr
oups,
mostoft
he
par
ti
cipant
swer
eempl
oyedorwel
l
-educat
edpr
ofessi
onal
s.Fur
ther
mor
e,t
he
anal
ysi
soft
hedat
acol
l
ect
eddur
ingt
hissur
veyr
eveal
edt
hatbot
hgr
oups
r
epr
esent
edasi
mil
arpr
opor
ti
onofpar
ti
cipant
sli
vi
ngwi
thf
ami
l
y;howev
er,
asmal
l
pr
opor
ti
onofpar
ti
cipant
swer
eal
sor
epor
tedt
obel
i
vingal
onei
nbot
hgr
oups.Thus,
l
onel
i
nesscannotbeal
eadi
ngat
tr
ibut
eofanxi
ety
,st
ress,
andf
eari
nthi
sst
udy
.
Anot
herf
eat
ureoft
hepar
ti
cipant
swhor
espondedt
othesur
veywast
hatagr
eat
er
pr
opor
ti
onoft
hewor
kingandof
fi
cegoi
ngpopul
ati
onwasr
epr
esent
edi
nthenon-
Yoga.Wor
kingandat
tendi
ngof
fi
cedur
ingt
hel
ockdownmaybeconsi
der
edasa
r
easonf
ornotpr
act
ici
ngYoga.

Emer
gingdat
ahav
eshowndi
ff
erencesi
nthesuscept
ibi
l
ityt
oCOVI
D-19sy
mpt
oms
basedonageandco-
mor
bidi
ti
es(
4).St
udi
eshav
eshownt
hebenef
it
sofYoga
i
nter
vent
ioni
nreduci
ngt
her
iskandsev
eri
tyofdi
abet
esandot
herco-
mor
bidi
ti
es
(
24,
25)
.Suchi
nter
vent
ionsmay
,ther
efor
e,behel
pful
fort
her
iskr
educt
ionofCOVI
D
-
19.Ourdat
ashowi
ncr
easednon-
Yogagr
oupsuscept
ibi
l
ityt
oCOVI
D-19compar
ed
wi
tht
hosebel
ongi
ngt
otheYogagr
oup;
howev
er,
RT-
PCRf
orCOVI
D-19wasnot
car
ri
edoutt
oconf
ir
mthi
s.Regar
dless,
thi
scal
l
sfornewpubl
i
cheal
thandcost
-
ef
fect
ivei
nter
vent
ionst
rat
egi
esbasedonadi
git
alYogai
nter
face,
compl
i
antt
oTel
e-
Yogar
egul
ati
ons.Recent
ly,
abr
eat
hingt
echni
queknownasLi
uzi
j
uehasbeen
r
epor
tedt
oimpr
ovepul
monar
yfunct
ionandqual
i
tyofl
i
fei
ndi
schar
gedCOVI
D-19
pat
ient
s(32)
.Howev
er,
itcannotbenegl
ect
edt
hatt
heYogagr
oupi
smai
nly
const
it
utedbypar
ti
cipant
swhoar
e“notwor
king”or“
wor
kingf
rom home,
”because
ofwhi
cht
heyhav
eal
owerCOVI
D-19r
iskandar
elessf
ear
ful
aboutCOVI
D-19.
Sl
eepi
ngandeat
inghabi
tsi
ntheYogagr
oupwer
emor
eheal
thpr
omot
ive.
Fur
ther
mor
e,i
tal
sor
eveal
edt
hatt
hedependenceonsubst
ancesuse,
asr
esour
ces
t
ocopewi
thanxi
etyandst
ress,
wasl
oweri
ntheYogagr
oup.Mor
eov
er,
good
phy
sical
str
engt
handendur
ancecoupl
edwi
tht
heabsenceofchr
oni
cdi
seasewer
e
al
sopr
opor
ti
onat
elyhi
gheri
ntheYogagr
oup,
suggest
ingbet
terheal
thout
comes
cor
respondi
ngt
oCOVI
D-19.Ourst
udy
,howev
er,
didnotest
imat
ethenon-
Yoga
exer
cisegr
oupsconsi
sti
ngofspor
tsmenorot
herphy
sical
act
ivi
ti
es.

Weobser
vedt
hatt
henon-
Yogagr
oupwascopi
ngwi
thCOVI
D-19l
ockdownby
r
ely
ingont
heI
nter
net
,TV,
readi
ng/
wri
ti
ng,
cooki
ng,
andexer
cise,
whi
l
etheYoga
gr
oupwasmor nAsana,
eengagedi medi
tat
ion,
andr
eli
gious/
spi
ri
tual
act
ivi
ti
es
besi
desusi
ngt
heI
nter
net
,readi
ng/
wri
ti
ng,
cooki
ng,
andexer
cise.TheYogagr
oup
mai
ntai
nedt
hei
rrout
ineconsi
stent
ly,
whi
l
ethenon-
Yogagr
oupcoul
dnotsust
ain
t
hei
rregul
arpr
act
ices.
Thecompar
isonsbet
weent
het
wogr
oupsunani
mousl
yshowedt
hatt
henon-
Yoga
gr
oupf
acedment
alchal
l
enges.Theyr
epor
tedhi
gheranxi
etyandf
earassoci
ated
wi
thCOVI
D-19,
incl
udi
ngf
earofget
ti
ngi
nfect
edwi
thCOVI
D-19,
deat
h,f
inance-
r
elat
edst
ress,
andspr
eadi
ngCOVI
D-19i
naddi
ti
ont
oot
herunknowncauses.
I
nst
ead,
compar
edwi
tht
henon-
Yogagr
oup,
theYogagr
oupwasr
epor
tedl
ymor
e
goal
-dr
ivenandmet
hodi
cal
,el
i
cit
ingr
esponsest
hatshowedahel
pingandcar
ing
at
ti
tude.Thel
att
ergr
oupdi
spl
ayedmor
eopennesst
onewi
deasandenj
oyed
shar
ingt
hei
rthought
s,bei
ngl
essi
nsecur
e.Repor
tsf
rom Chi
naal
soshowsi
mil
ar
psy
chol
ogi
cal
dist
ress(
8,17,
33)
.
COVI
D-19–r
elat
edst
resscr
eat
espani
candr
educesqual
i
tyofl
i
fei
npat
ient
saswel
l
asi
nheal
thcar
ewor
ker
s(HCWs)
.Hence,
int
roduci
ngYogai
ntheheal
thcar
esy
stem
woul
dbebenef
ici
alf
ort
hepat
ient
s,HCWs,
andot
herser
vicepr
ovi
der
s:t
heymay
successf
ull
ycopewi
thpsy
chol
ogi
cal
str
ess(
34–37)
.St
ress,
anxi
ety
,and
depr
essi
onamongHCWsi
nCOVI
D-19pandemi
cwasr
educedby
pr
act
i ngSudar
ci shankr
iya(
38)
.Per
cei
vedst
ressi
nCOVI
D-19pat
ient
swasal
so
r
educedbymul
ti
medi
apsy
choeducat
ional
int
erv
ent
ion,
whi
chi
ncl
udedr
elaxat
ion
andmi
ndf
ulnesst
echni
ques(
39)
.Notl
i
mit
edt
oCOVI
D-19,
int
egr
ati
vemedi
cine
i
ncl
udi
ngmoder
nmedi
cine,
Yoga,
mindf
ulnesst
echni
ques,
Ayur
veda,
andmany
mor
ecanbehel
pful
formanagi
ngheal
thandqual
i
tyofl
i
fe,
andhav
etheabi
l
ityt
o
r
educesev
eri
tyofdi
sease.Howev
er,
randomi
zedt
ri
alsar
erequi
redt
odev
elop
i
ntegr
ati
veheal
thcar
e.
I
thasbeenshownt
hatmedi
tat
ioncanpot
ent
ial
l
ydecr
easet
her
iskofacqui
ri
ngcol
d
andf
lubyi
mpr
ovi
ngphy
siol
ogi
cal
funct
ionandqual
i
tyofl
i
fe(
40)
.Yogi
cbr
eat
hing
t
echni
quesi
mpr
over
espi
rat
oryandcar
diacf
unct
ion,
render
ingi
tanef
fect
ivet
ool
to
combatCOVI
D-19(
41)
.Yogawi
l
lhel
pcal
m downt
hemi
ndandenhancei
mmuni
ty
(
17–20)
.PTSDduet
onat
ural
disast
ers,
epi
demi
cs,
andwar
shasbeenshownt
o
r
egr
essaf
terpr
act
ici
ngYoga(
42)
.It
sappl
i
cat
ioni
nthecur
rentpandemi
cusi
ngt
he
di
git
almodul
eofYogaandmi
ndf
ulnessmaybehel
pful
.Ifadmi
nist
eredt
oCOVI
D-19
pat
ient
sundersuper
visi
on,
itmayev
enr
educepsy
chol
ogi
cal
str
ess(
43)
.Af
ew
r
andomi
zedcont
rol
l
edt
ri
alsar
etakenupi
nthepr
esentpandemi
cthatar
e
i
nvest
igat
ingt
heef
fi
cacyofv
ari
ousbr
eat
hingt
echni
quesi
ncl
udi
ngYogi
cbr
eat
hing
i
nCOVI
D-19(
44–46)
.
I
tisper
ti
nentt
onot
ethatwehadst
rat
if
iedt
heYogagr
oupi
ntoaconsol
i
dat
edYoga
gr
oup, yAsana,
onl yPr
onl anay
ama,
andonl
ymedi
tat
iongr
oups.Medi
tat
ionseemed
t
oev
okebenef
ici
alout
comest
hant
hosepr
act
ici
ngal
l
,i.
e.Asana,
, Pranay
amas,
and
medi
tat
ion.Howev
er,
alongi
tudi
nal
randomi
zedt
ri
ali
simper
ati
vet
oest
abl
i
sh
ev
idence.Ourobser
vat
iont
hatt
hey
oungerpopul
ati
on
pr
efer
redAsanasandPr
anay
ama,
whi
l
emedi
tat
ionwasmai
nlypr
efer
redbyt
he
el
der
ly,
canhel
pdel
i
veri
nnov
ati
vey
ogapr
otocol
sthatmakemedi
tat
ionmor
e
at
tract
ivet
othey
oungpopul
ati
onand,
consequent
ly,
usef
ulf
orment
alhy
gienei
f
pr
esent
edasi
ntegr
atedy
ogapr
otocol
s(av
ail
abl
eatwww.
svy
asa.
edu.
in)
.Ourr
epor
t
hi
ghl
i
ght
sthatal
argenumberofsubj
ect
spr
act
icedconsol
i
dat
edYoga
(
incl ngAsanas,
udi Pranay
ama,
andmedi
tat
ion)
,pr
ovi
ngt
heaccept
abi
l
ityofan
i
ntegr
atedmodul
eforschool
andcol
l
eget
eacher
s.Thi
scoul
dpar
tl
ybeduet
othe
wi
despr
eadpopul
ari
tyofbot
htheCommonYogaPr
otocol
rel
easedbyt
heMi
nist
ry
ofAYUSHont
heev
eofI
nter
nat
ional
DayofYoga,
cel
ebr
atedonJune21,
aswel
las
t
hewi
del
ypubl
i
shedef
fi
cacyofDi
abet
icYogaPr
otocol
andCOVI
D-19Yoga
Pr
otocol
srel
easedbyt
heS-
VYASAUni
ver
sit
y(47,
48)
.Thesepr
otocol
s
i udeAsana,
ncl Pranay
ama,
andmedi
tat
ion.

Li
mit
ati
onsoft
heSt
udy
Thest
udyi
sli
mit
edbyt
hef
actt
hatt
hesampl
i
ngdoesnotgener
ateast
udygr
oup
t
hatr
epr
esent
sthegener
alpopul
ati
onasi
twascol
l
ect
edt
hroughsoci
almedi
a.
Second,
thedur
ati
onandr
egul
ari
tyofYogapr
act
icebef
oret
hel
ockdownwasnot
assessedi
ntheYogagr
oup,
whi
chwoul
dhav
egi
vendet
ail
sofpr
act
icebef
ore
l
ockdown.Thesamewasassessedf
orl
ockdownper
iod.Thi
rd,
apr
opor
ti
onat
ely
hi
ghernumberofy
oungersubj
ect
swer
efoundr
epr
esent
edi
nthenon-
Yogagr
oup;
t
hismi
ghthav
einf
luencedt
heout
comei
naf
ewcomponent
soft
hescal
esl
i
ket
he
useoft
heI
nter
net
,phy
sical
str
engt
h,andot
her
s.Four
th,
thesel
f-
repor
tedCOVI
D-19
sy
mpt
omscoul
dnotbev
eri
fi
edandRT-
PCRf
orCOVI
D-19wasnotper
for
medt
o
est
abl
i
shi
ncr
easedsuscept
ibi
l
ityofnon-
Yogagr
oupbecauseoft
hel
ockdown
r
est
ri
cti
ons.Fi
ft
h,anon-
standar
dquest
ionnai
rewasused.Ment
alheal
thwasnot
ev
aluat
edbyanyneur
opsy
chol
ogi
cal
quest
ionnai
resuchast
hePer
cei
vedSt
ress
Scal
e,butwasbasedont
her
esponsesofCHAS.

Weal
socoul
dnotr
uleoutt
her
oleofphy
sical
exer
cisesi
nimpr
ovi
ngment
aland
phy
sical
heal
th;
howev
er,
out
dooract
ivi
ti
eswer
erest
ri
ctedduet
othel
ockdown.
Fur
ther
mor
e,whet
hert
her
est
ri
cti
onsment
ionedear
li
erpr
ovi
dedt
heenv
ironment
conduci
vef
ort
hepr
act
iceofAsanas,
Pranay
amas,
andmedi
tat
ion,
avai
l
abl
e
t
hroughdi
git
almedi
a,cannotbeascer
tai
nedunl
essanot
herv
ali
dat
ionst
udyi
s
car
ri
edout
.Inaddi
ti
on,
wedi
dnotexpl
oremeanst
orul
eoutr
epet
it
ivef
ormf
il
li
ngby
t
hesamei
ndi
vi
dual
duet
oer
rorori
ntent
ion;
howev
er,
ther
ewer
enor
ewar
dsor
benef
it
sat
tachedt
ocompl
eti
ngt
hesur
vey
.Becauset
hesur
veywasadmi
nist
ered
onl
i
ne,
thepossi
bil
i
tyofcogni
ti
vebi
asi
nthest
udywasmi
nimal
;howev
er,
we
ent
ir
elyr
eli
edont
heanswer
spr
ovi
dedonl
i
newi
thoutv
eri
fyi
ngt
heI
Paddr
ess,
consi
stentwi
thsi
mil
arr
epor
tspubl
i
shedel
sewher
e.
Quest
ionnai
re
Phot
ogr
aph