APPLICATIONS OF YOGA IN DAILY LIFE: A RESEARCH-BASED PRESENTATION Shirley Telles MBBS, Ph.D. (Neurophysiology) Director, Patanjali Research Foundation PATANJALI YOGPEETH, HARIDWAR, INDIA (

Some definitions of Yoga Yoga is the process of gaining mastery over modifications of the mental state Patanjali’s Yoga Sutras (Circa 900 B.C.) Yoga is the skill to calm the mind Yoga Vasista (Ancient; Circa 3700 B.C. + earlier ) Yoga is equilibrium Bhagavad Gita (Ancient; Sacred Text)

Then why do experiments? The ancient sages of India and

QUESTIONS 1. Are the effects seen in the laboratory the same as those described in ancient texts? 2. What are the effects of a particular practice? 3.Once we know the effects how can we apply it? In daily life – at school, at work In rehabilitation In health

SCIENTIFIC TECHNIQUES USED

ENERGY EXPENDITURE

AUTONOMIC VARIABLES A volunteer seated in a sound attenuated cabin

AUTONOMIC VARIABLES

Heart Rate Variability

Improved adaptation to differing requirements Adaptation: The ability to increase the rate when required – The ability to decrease the rate when required –

EVOKED POTENTIALS AND EEG

Light Source Detector DO CERTAIN PRACTICES INCREASE THE BLOOD FLOW TO THE BRAIN?

FUNCTIONAL MAGNETIC RESONANCE IMAGING (fMRI)

NEW TECHNIQUES

IMPORTANCE OF QUALITATIVE ANALYSIS

OLD TECHNIQUES OBSERVATION, INTROSPECTION 1.Use of paper & pencil tests, simple equipment 2.Importance of individual reports 3.Interviews, structured & un- structured

TYPES OF QUESTIONS ASKED IN YOGA RESEARCH

QUESTIONS 1.Are the effects seen in the laboratory the same as those described in ancient texts? 2.What are the effects of a particular practice? 3.Once we know the effects how can we apply it? In daily life – at work, at school In rehabilitation In health

Physiology of Pranayamas  Right uninostril breathing  Left uninostril breathing and  Alternate nostril breathing (nadisuddhi pranayama)

“Doing peaceful work, obtaining nourishment, collecting grain…..the best actions to perform during the flow through the left swara (nostril?)..” “Studying the scriptures, journeying, hunting, controlling an elephant….during the flow through right swara (nostril?)” Swara Yoga (Shiva Swarodaya); Verse 105, Verse 123 FROM THE ANCIENT TEXTS

Right nostril breathing (Surya anuloma viloma)  Oxygen consumption  Blood pressure  Brain functions on the right side BioPsychosocial Medicine, 2011 Appl Psychophysiol Biofeedback, 2008 Neurol Sci, 2004 Psychol Reports, 1997 J Alt Comp Med, 1996 Indian J Physiol Pharmacol, 1994

APPLICATIONS  Young obese  Slow learners  Depression (?)

Left nostril breathing (Chandra anuloma viloma)  Blood pressure  Imperceptible sweating (Skin Resistance) Neurol Sci, 2004 Psychol Reports, 1997 J Alt Comp Med, 1996 Indian J Physiol Pharmacol, 1994

APPLICATIONS  Anxiety  Insomnia

Alternate nostril breathing (Anulom-Vilom pranayama) appears to increase balance

ANULOM-VILOM PRANAYAMA – most useful, scientifically proven Persons with hypertension doing a task Medical Science Monitor, 2013

BALANCING THE LEFT AND RIGHT HALVES OF THE BRAIN

Hence in many cases the descriptions in the ancient texts can be correlated with present day research

QUESTIONS 1.Are the effects seen in the laboratory the same as those described in ancient texts? 2.What are the effects of a particular practice? 3.Once we know the effects how can we apply it? In daily life – at work, at school In rehabilitation In health

MEDITATION techniques studied Transcendental Meditation Brahmakumaris Raja Yoga Meditation on OM Vipassana meditation Single thought state

Hence meditation is… A state of alertful rest Sensory perception is enhanced and more accurate Physiological arousal is decreased EFFECT OF MEDITATION ON SLEEP?

WHOLE NIGHT POLYSOMNOGRAPHY TYPES OF SLEEP

Hence Meditation: 1.Improves Slow Wave Sleep 2.Decreases REM/ Dream sleep 3.Reduces arousal during REM/ Dream sleep Medical Science Monitor, 2009 Applied Psychophysiology & Biofeedback, 2009

QUESTIONS 1.Are the effects seen in the laboratory the same as those described in ancient texts? 2.What are the effects of a particular practice? 3.Once we know the effects how can we apply it? In daily life – at work, at school In rehabilitation In health

AFTER WORKING OUT THE EFFECTS, APPLICATIONS OF PRACTICE Daily life Rehabilitation Therapy

DAILY LIFE SCHOOL CHILDREN ADULT OFFICE WORKERS

EFFECT OF YOGA PRACTICE IN SCHOOL CHILDREN: a randomized controlled trial Doon School, Haridwar, India Child and Adolescent Psychiatry and Mental Health, 2013

SCHOOL CHILDREN: EFFECT OF YOGA AND PHYSICAL EXERCISE Yoga Physical Exercise Child and Adolescent Psychiatry and Mental Health, 2013 WHAT ARE THE DIFFERENCES?

Self Esteem Inventory MEASURE OF EMOTIONAL STABILITY GENERAL SELF-ESTEEM PARENTAL SELF-ESTEEM YO Y YO Y Y P.E. Y

PROFESSIONAL COMPUTER USERS

Professional computer users showed: Decreased stress related to using a computerDecreased stress related to using a computer Decreased somatization of stressDecreased somatization of stress Decreased visual and musculoskeletal discomfortDecreased visual and musculoskeletal discomfort Work, 2009 Medical Science Monitor, 2006 Journal of Modern Optics, 2006 Head and Face Medicine, 2006

REHABILITATION

Categories of people who received yoga as an intervention Children with muscular dystrophy Children with congenitally impaired vision Adolescent girls in a state remand home A geriatric population Post Traumatic Stress Disorder

DUCHENNE MUSCULAR DYSTROPHY: AN 18 MONTH FOLLOW-UP STUDY: YOGA AND AYURVEDA Indian Journal of Palliative Care, 2011

CHILDREN WITH IMPAIRED VISION

Children with impaired vision: Yoga vs. Gardening (3 weeks follow-up) fear Improves existing abilities (e.g., hearing) International Journal of Rehabilitation and Health, International Journal of Neuroscience, 1997, Perceptual and Motor Skills, 1998.

ADOLESCENT GIRLS IN A REMAND HOME

…..Have you thought why kids become like this?

Adolescents in a remand home: effects of 6 months of yoga practice 1. Improves behavior with supervisors, peers 2. Performance in various skilled activities (possible use in vocational training) 3. Reduces psychophysiological arousal Perceptual and Motor Skills, Indian Journal of Physiology and Pharmacology, 1997.

YOGA FOR A GERIATRIC POPULATION

o Setting: A residential home for the aged, Bangalore, India Total number of residents: 120 Number of residents screened: 90 Number of residents selected: 69

YOGA IN PROGRESS

The Aged Improve : effect of yoga over 6 months Quality of sleepQuality of sleep Mental stateMental state Gait & balanceGait & balance Memory (working memory; associate learning) andMemory (working memory; associate learning) and Lung functionsLung functions Indian Journal of Medical Research, 2005; Journal of Indian Psychology, 2006; Journal of Gerontological Nursing, 2007; Medical Science Monitor, 2008 WHICH PRACTICE WAS MOST USEFUL?

YOGA AND POST-TRAUMATIC STRESS DISORDER

After the Boxing Day Tsunami (December 26, 2004) A study one month later…..

AN ARCHIPELAGO IN THE BAY OF BENGAL – THE ANDAMAN ISLANDS

FLOODS IN BIHAR (EAST COAST) Indian J Physiol Pharmacol, 2008; Indian J Med Sci 2009; BMC Psychiatry, 2010

YOGA AS A THERAPY Promotion of positive healthPromotion of positive health Prevention of diseasePrevention of disease Yoga as a therapyYoga as a therapy

PREVENTION IN PRE-MORBID CONDITIONS: OBESITY

VISCERAL FAT SUB- CUTANEOUS FAT VISCERAL FAT YOGA HELPS IN CENTRAL OBESITY Medical Science Monitor, 2011

OBESITY : a single group study Medical Science Monitor, 2010 BMI ↓ Body water ↓ Waist Circumference (cm) ↓ Hip Circumference (cm) ↓ Right & Left hand grip strength (Kg) ↑

LEPTIN Leptin is an appetite suppressant Leptin was discovered in 1994 by Jeffrey M. Friedman and colleagues at the Rockefeller UniversityJeffrey M. FriedmanRockefeller University

A recent randomized control trial - Changes in Leptin after fifteen days of yoga and metabolically matched walking YOGAWALKING Medical Science Monitor, 2014

YOGA HELPS TO SUSTAIN WEIGHT LOSS BY HELPING US MAKE HEALTHY FOOD CHOICES

IMPORTANCE OF ADDING YOGA THEORY TO PRACTICE

Psychological Reports, 2009; 109(3): State anxiety after yoga practice session State anxiety after yoga theory session Importance of both PRACTICE and THEORY Psychological Reports, 2009

THERAPEUTIC APPLICATIONS OF YOGA: SPECIFIC EXAMPLES  Bronchial asthma  Cancer  Coronary heart disease  Depression  Diabetes mellitus – type 2  Epilepsy  Hypertension  Obesity (as a pre-morbid condition)  Rheumatoid arthritis  Schizophrenia  Tuberculosis

Therapeutic Applications of Yoga  Bronchial Asthma: Singapore Med J. 1993; 34: ; Indian J Physiol Pharmacol. 1996; 40: ; J Asthma. 1987; 24: ; Br Med J. 1985; 19:  Cancer: Eur J Cancer Care (Engl). 2007; 16: ; Med Sci Monit : 3-4; Integr Cancer Ther. 2009; 8:  Coronary heart disease: J Assoc Physicians India. 1979; 27:  Hypertension: Angiology.1969; 20:  NIDDM: J Assoc Physicians India. 2007; 55:  Rheumatoid arthritis: Indian J Physiol Pharmacol. 2001; 45:  Depression: J Affect Disord. 2000; 57:  Schizophrenia: J Affect Disord. 2006; 94:  Epilepsy: Epilepsy Behav. 2008; 12(2):  Tuberculosis. Respirology. 2004; 9:

Yoga calms the mind (perhaps by increasing the inner resources through prayer and spiritual practices – bhakti yoga) and then the body is in a state of balance or homeostasis 1.Medical Science Monitor, Psychological Reports, 2010 BEYOND THE PHYSICAL………………..