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D.O.I: http:doi.org/10.4127/jbe.2014.0074

DR. MANJIT SINGH1, DR. BALJINDER SINGH BAL2, DAVINDER SINGH3

1 Department of Physical Education, Ramgarhia College, Phagwara, Punjab, India2, 3 Department of Physical Education, Guru Nanak Dev University, Amritsar, Punjab, India

AbstRACt

The purpose of this study was to determine the effects of 6-week training programme of yogic asanas on certain compo-nents of Health Related Fitness (i.e., Cardiovascular Endurance, Body Composition, Muscular Strength & Endurance and Flexi-bility). Data were collected on thirty (N=30) female subjects between the age group of 18-25 years (Mean ± SD: age 21.03 ± 1.30 years, body mass 63.40 ± 2.36 kg, height 1.62 ± 0.022 m) from Department of Physical Education (T), Guru Nanak Dev Uni-versity, Amritsar, Punjab, India. The subjects were purposively assigned into two groups: Group-A: Experimental (N1=15) and Group-B: Control (N2=15). All participants were informed about the objective and protocol of the study. The 6 week training programme of yogic asanas brought about significant improve-ment in Cardiovascular Endurance (P<.05), Body Composition (P<.05), Muscular Strength & Endurance (P<.05) and Flexibility (P<.05). It is concluded that, the 6-week training programme of yogic asanas had significant effect on Cardiovascular Endur-ance, Body Composition, Muscular Strength & Endurance and Flexibility. Thus, such yogic asanas may be recommended to improve Aerobic Fitness, Percent Body Fat, Abdominal Strength & Endurance and Trunk Flexibility.

Key Words: Health related fitness, Yogic asanas, Cardiovascular endurance, Body composition, Muscular strength & endurance and flexibility.

VOLUME 10.2, 2014

2 JBE – VOL. 10.2, 2014

IntRoduCtIon

India has a rich tradition of yogic practices. Now-a-days yoga, the ancient practice of postures, breathing and meditation is gaining a lot of attention from healthcare professionals. With increasing scientific research in yoga, its therapeu-tic aspects are also being explored. The word yoga is derived from the Sanskrit root Yuj, which means to join or to yoke. In philosophical terms, yoga refers to the union of the individual self with the universal self. Yoga is one of six branches of classical Indian philosophy and has been practiced for thousands of years. Refer-ences to yoga are made throughout the vedas, ancient Indian scriptures that are among the oldest texts in existence (1). The overall performance is known to be improved by practicing yoga techniques (2) and their effects on physical func-tions were reported (3). Yoga practices can also be used as psycho-physiological stimuli to increase the secretion of melatonin which, in turn, might be responsible for perceived well-being (4). The empirical evidence accumulated over the last several decades supports the yoga-related benefits for physical health. There is also evidence that yoga practice improves muscle strength and endurance, flex-ibility and cardiopulmonary endurance (5).

MEtHods

subjects

Data were collected on thirty (N=30) female subjects between the age group of 18-25 years (Mean ± SD: age 21.03 ± 1.30 years, body mass 63.40 ± 2.36 kg, height 1.62 ± 0.022 m) from Department of Physical Education (T), Guru Nanak Dev University, Amritsar, Punjab, India. The subjects were purposively assigned into two groups: Group-A: Experimental (N1=15) and Group-B: Control (N2=15). All participants were informed about the objective and protocol of the study. The criterion of the subject’s inclusion was that they have an optimal physical fitness level.

AN ANALYSIS OF CERTAIN COMPONENTS OF HEALTH RELATED FITNESS 3

table 1. Subject’s Demographics of Experimental Group (N1=15) and Control Group (N2=15) of Guru Nanak Dev University.

Variables Sample Size (N=30)

Group-A: Experimental(N1=15)

Group-B: Control (N2=15)

Mean ± SD Mean ± SD

Age (years) 21.40±1.35 20.67 ±1.18

Body Mass (kg) 64.33 ± 2.66 62.47 ± 1.60

Body Height (m) 1.62± 0.01 1.63±0.02

N; sample size, SD; standard deviation, m; meters, kg; kilograms

Figure 1. Subject’s Demographics of Experimental Group (N1=15) and Control Group (N2=15) of Guru Nanak Dev University.

4 JBE – VOL. 10.2, 2014

PRoCEduREs

The experimental group was subjected to 6-week yoga asanas consisting of daily sessions lasting 45 min each. The details of yoga asanas are shown in ta-ble 2. The following variables were recorded: Cardiovascular Endurance (YMCA 3-Minute Step Test), Body Composition (YMCA Skin fold Test), Muscular Strength & Endurance (Curl-Up Test) and Flexibility (Sit-and-Reach Test).

table 2. Details of Yogic Asanas.

Sr. No. Yogic Asanas

1. Standing Postures Alanasana

Utthita Parsvakonasana

Adho Mukha Svanasana

2. Balancing Postures Parivrtta Ardha Chandrasana

Utthita Hasta Padangusthasana

Ardha Chandrasana

3. Arm-Balancing Postures Vasisthasana

Purvottanasana

Mayurasana

4. Inverted Postures Sarvangasana

Halasana

Sirsasana

AN ANALYSIS OF CERTAIN COMPONENTS OF HEALTH RELATED FITNESS 5

Figure 2. Standing Postures (i.e., A. Alanasana, B. Utthita Parsvakonasana & C. Adho Mukha Svanasana); Balancing Postures (i.e., D. Parivrtta Ardha Chandrasana, E. Utthita Hasta Padangusthasana & F. Ardha Chandrasana); Arm-Balancing Postures

(i.e., G. Vasisthasana, H. Purvottanasana & I. Mayurasana); Inverted Postures (i.e., J. Sarvangasana, K. Halasana & L. Sirsasana).

A

D

G

J

B

E

H

K

C

F

I

L

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statistical analysis Student’s t-test for independent data was used to assess the between-group

differences and for dependent data to assess the Post-Pre differences. The level of significance was set at P<0.05.

REsuLts

table 3. Mean, Standard Deviation (SD) and p-value of Pre and Post test of Cardiovascular Endurance, Body Composition, Muscular Strength & Endurance and

Flexibility of Experimental Group (N1=15) and Control Group (N2=15).

Variables Experimental group Control group

Pre Post t-value P-value Pre Post t-value P-value

Cardiovascular Endurance

95.20±5.75 87.80±2.34 6.30* 0.0001 103.20±7.37 102.00±7.83 0.69 0.49

Body Composition 25.60±1.64 19.40±1.88 13.18* 0.0001 36.13±3.78 36.87±5.42 0.47 0.63

Muscular Strength & Endurance

28.47±4.82 37.07±2.49 5.90* 0.0001 20.20±3.90 21.60±4.69 0.87 0.39

Flexibility 17.40±2.10 24.07±2.22 9.50* 0.0001 12.13±3.11 12.27±2.94 0.10 0.91

*significant at 0.05 level degree of freedom= 14

Cardiovascular Endurance

Table-3 presents the results of experimental group and the control group with regard to the variable health related fitness. The descriptive statistics shows the Mean and SD values of cardiovascular endurance of pretest and post test of exper-imental group was 95.20±5.75 and 87.80±2.34 respectively, whereas the Mean and SD values of cardiovascular endurance of pre-test and post-test of control group was 103.20±7.37 and 102.00±7.83. The t-value in case of experimental group was 6.30* and for control group it was 0.69. The t-value in case of experi-mental group 6.30* as shown in the table above was found statistically significant (P<.05) Ho (null hypothesis) is rejected at 0.05 level of significance.

AN ANALYSIS OF CERTAIN COMPONENTS OF HEALTH RELATED FITNESS 7

body Composition

The descriptive statistics shows the Mean and SD values of body composition of pre-test and post-test of experimental group was 25.60±1.64 and 19.40±1.88 respectively, whereas the Mean and SD values of body composition of pre-test and post-test of control group was 36.13±3.78 and 36.87±5.42. The t-value in case of experimental group was 13.18* and for control group it was 0.47. The t-value in case of experimental group 13.18* as shown in the table above was found statistically significant (P<.05) Ho (null hypothesis) is rejected at 0.05 level of significance.

Muscular strength & Endurance The descriptive statistics shows the Mean and SD values of muscular strength

& endurance of pre-test and post-test of experimental group was 28.47±4.82 and 37.07±2.49 respectively, whereas the Mean and SD values of muscular strength & endurance of pre-test and post-test of control group was 20.20±3.90 and 21.60±4.69. The t-value in case of experimental group was 5.90* and for control group it was 0.87. The t-value in case of experimental group 5.90* as shown in the table above was found statistically significant (P<.05) Ho (null hypothesis) is rejected at 0.05 level of significance.

Flexibility The descriptive statistics shows the Mean and SD values of vital capacity of pre-

test and post-test of experimental group was 17.40±2.10 and 24.07±2.22 respec-tively, whereas the Mean and SD values of vital capacity of pre-test and post-test of control group was 12.13±3.11 and 12.27±2.94. The t-value in case of experimen-tal group was 9.50* and for control group it was 0.10. The t-value in case of experi-mental group 9.50* as shown in the table above was found statistically significant (P<.05) Ho (null hypothesis) is rejected at 0.05 level of significance.

ConCLusIon

Summing up, the 6-week training programme of yogic asanas had significant effect on cardiovascular endurance, body composition, muscular strength & en-durance and flexibility. Thus, such yogic asanas may be recommended to improve aerobic fitness, percent body fat, abdominal strength & endurance and trunk flexi-bility.

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REFEREnCEs

1. Murugesan RN, Govindarajulu Bera TK. Effect of selected yogic practices on the management of hypertension. Indian J Physiol Pharmacol 44:207-210, 2000.

2. Upadhyay DK, Malhotra V, Sarkar D, Prajapati R. Effect of alternate nostril breathing exercise on cardiorespiratory functions. Nepal Med Coll J 10:25-27, 2008.

3. Hadi N, Hadi N. Effects of hatha yoga on wellbeing in healthy adults in Shiraz, Islamic Republic of Iran. East Mediter Health J 13:829-837.

4. Harinath K, Malhotra AS, Pal K, Prasad R et al. Effects of hatha yoga and omkar meditation on cardiorespiratory performance, psychological profile, and mela-tonin secretion. J Altern Complement Med 10:261-268, 2004.

5. Jayasinghe SR.Yoga in cardiac health (a review). Eur J Cardiovasc Prev Reha-bil 11: 369-375, 2004.

Address for correspondence:

Baljinder Singh BalDepartment of Physical Education, Guru Nanak Dev University, AmritsarPunjab, Indiae-mail: bal_baljindersingh@yahoo.co.in