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Effects of short term practice of bhastrika pranayama on metabolic fitness (METF) and bone integrity (BI)
Baljinder Singh Bal
Department of Physical Education, Guru Nanak Dev University, Amritsar, India
Abstract:
Purpose: The present study was conducted with the objective to determine the short term practice of bhastrika pranayama on Metabolic Fitness and Bone Integrity. Material: 30 university level females between the age group of 21-26 years were selected. The subjects were randomly matched and assigned into two groups: Group-A: Experimental (n1=15); Group-B: Control (n2=l5). The subjects from Group-A: Experimental were provided to a 4-weeks bhastrika pranayama. Statistical Analysis: Student t test for paired samples was utilized to compare the means of the pre-test and the post-test. Results & Conclusions: Based on the analysis of the results obtained, we conclude that the significant differences were found in Metabolic Fitness (i.e., Maximal Oxygen Consumption (VO2max) and blood pressure of University Level Girls. Insignificant between-group differences were noted in Blood Lipid, Blood Sugar and Bone Integrity of University Level Girls.
Keywords: bhastrika pranayama, metabolic, fitness, bone integrity.
Балджндер Сингх Бал. Эффективность влияния краткосрочных практик Пра-наяма Бхастрика на метаболические процессы при занятиях двигательной активностью. Цель: Настоящее исследование было проведено с целью определения влияния краткосрочных практик Пранаяма Бхастрика на метаболические процессы при занятиях двигательной активностью. Материал: в эксперименте принимали участие 30 девушек студенток университета в возрасте 21-26 лет. Субъекты были случайным образом распределены на две группы: группа А - экспериментальная (п1 = 15); Группа В -контрольная (п2 = 15). С девушками группы А были проведены экспериментальные исследования с использованием Бхастрика Пра-наяма на протяжении 4 недель. Статистический анализ: применялся ^тест Стьюдента для парных выборок. Он использовался для сравнения результатов предварительного тестирования и теста после эксперимента. Результаты и выводы: На основе анализа полученных результатов, мы приходим к выводу, что были найдены существенные различия в обменных процессах (т.е. максимального потребления кислорода, У02тах) и артериального давления студенток университета. Незначительные различия между группами были отмечены в липидах крови, сахар крови и укреплении осанки.
Балджндер Сшгх Бал. Ефективтсть впливу короткострокових практик Пранаяма Бхастрша на метаболiчнi процеси при заняттях руховою актив-шстю. Мета: дане дослщження було проведено з метою визначення впливу короткострокових практик Пранаяма Бхастрка на метаболiчнi процеси при заняттях руховою активнютю. Матер'1ал: в експеримент брали участь 30 дiвчат студенток ужверситету у вiцi 21-26 роюв. Суб'екти були випадковим чином розпо-дтеж на двi групи: група А - експеримен-тальна (п1 = 15); група В - контрольна (п2 = 15). З дiвчатами групи А були проведет експериментальн дослщження з використанням Бхастрка Пранаяма про-тягом 4 тижжв. Статистичний анал'з: застосовувався ^тест Стьюдента для парних вибiрок. ВЫ використовувався для порiвняння результат попередньо-го тестування i тесту пюля експеримен-ту. Результати та висновки: На основi аналiзу отриманих результат, ми при-ходимо до висновку, що було знайдено ютотж вщммност в обмшних процесах (тобто максимального споживання кис-ню, У02тах) i артерiального тиску студенток уыверситету. Незначн вщммност мiж групами були вщзначеж в лодах кров^ цукру кровi та змщненж постави.
Бхастрика Пранаяма, фитнес, осанка.
метаболический,
Бхастрiка Пранаяма, фiтнес, постава.
метаболiчний,
Introduction
Yoga breathing is considered an intermediary between the mind and body. Yoga breathing owes their great potentials to prana. Regular practice of yoga breathing gives maximum benefits through complete and comprehensive utilization of the prana system [8]. The physiological and psychological benefits of yoga have been demonstrated in several studies [1, 2, 3, 4]. Numerous researches clearly reveal that regular practice of yoga leads to enhancement in physical and physiological functions and human sports performance. Some reports show the benefits in both peripheral nerve function [5] as well as central neuronal processes [6, 7]. According to literature one can reveal that the very meaning of yoga is to achieve a balance within the internal and external environment, in this manner looking for to accomplish physical, spiritual and mental well-being. This is made possible through the practice of "Pranayama" or breathing exercises, "Asana" or specific postures, and Meditation [9]. It is a notion that regular practicing of yoga over a period of time guides to a decrease in muscular relaxation, physical and respiratory rate, along with calming of the mind, and decreased state of arousal [10, 11]. Growing number of evidences have claimed that yoga practices increases longevity, [12] has therapeutic [13] and rehabilitative effects. The beneficial effects of six weeks practice of different pranayamas are © Baljinder Singh Bal, 2015 http://dx.doi.org/10.15561/18189172.2015.0710
well reported and have sound scientific basis [14]. Yoga, which is a way of life, is characterized by balance, health, harmony, and bliss. [15]. By practicing yoga, a person is supposed to reach a state of mental equanimity, where responses to favorable or unfavorable external events are well under the individual's control, and responses are moderate in intensity [16]. The science of yoga is a powerful stream of knowledge, which enables the practitioners to achieve radiant physical health, serene mind, continues spiritual uplift, and creates the ability for harmonious social living [17]. Pranayam, the fourth step of ashtang yoga is an important component of yoga training [18]. The very meaning of yoga is to achieve a balance within the internal and external environment, thereby seeking to attain mental, spiritual and physical well-being. This is made possible through the practice of "Pranayama" or breathing exercises, "Asana" or specific postures, and Meditation [19]. It is thought that practicing yoga over a period of time leads to a decrease in respiratory rate, muscular relaxation along with calming of the mind, which might be interpreted at least partly as a decreased state of arousal [20-21]. But various studies show that respiratory parameters improve after yoga & pranayama. A significant increase in the vital capacity, tidal volume increase in expiratory and inspiratory pressures and breath's holding time [22]. Pranayama has immense therapeutic potential in a wide
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range of psychosomatic disorders, but there is currently lack of an adequate meta-analysis in relation to Bhastrika Pranayama to assess its efficacy with respect to Metabolic Fitness (MetF) and Bone Integrity (BI) and as a result the present study was conducted to find out therapeutic effects of Bhastrika Pranayama on Metabolic Fitness (MetF) and Bone Integrity (BI).
Material and Methods
Subjects
Thirty, university level women between the age group of 21-26 years were selected. The subjects were randomly matched and assigned into two groups: Group-A: Experimental (^=15); Group-B: Control (n2=15).
Methodology
This study is designed as a retrospective cross-sectional study. The subjects from Group-A: Experimental were provided to a 4-week training of Bhastrika Pranayama. This lasted 4 weeks and consisted of daily sessions.
• Maximal oxygen uptake (VO2max) was used as a measure of fitness of cardiopulmonary system and was assessed by a running test at maximal pace on a treadmill. Maximal oxygen uptake was scaled relative to body weight (mL . min-1kg-2/3).
• Blood samples (10 ml) for the determination of lipid profiles were obtained. All of biochemical tests have been done with serum samples.
• Blood pressure was assessed by Sphygmomanometer.
• The blood sugar levels were measured by Digital Glucometer (ACCU-CHEK, Sr no-GN20606850 manufactured by Roche Diagnostics India Pvt. Ltd, Mumbai).
• Bone mineral density (BMD) of lumbar spine (L2-L4) was assessed by dual-energy X-ray absorptiometry (DXA) with the help of a Hologic QDR 1500W (Bedford, MA, USA).
Statistical Analyses
Data are expressed as the mean ± SD. Student t test for paired samples was utilized to compare the means of the pre-test and the post-test.
Results
Maximal Oxygen Consumption (VO2max)
The results of Metabolic Fitness (MetF) in group (Experimental) and group (Control) are shown in Table-3. The Mean and Standard Deviation (±SD) values of Maximal Oxygen Consumption (VO2max) of pre-test and post-test of experimental group were 33.24±2.38 & 34.48±1.63 respectively. However, the Mean and Standard Deviation (±SD) values of Maximal Oxygen Consumption (VO2max) of pre-test and post-test of control group were 22.66±0.40 & 22.48±0.29. The t-value in case of experimental group was 5.145*and for control group it was 1.5730.
Significant between-group differences were noted in Maximal Oxygen Consumption (VO2max) in the experimental group before (Pre) and after (Post) subjected to 4-week Bhastrika Pranayama Training Programme since, the calculated value of (t=5.145*) is greater than tabulated value of t05 (14)=2.1448 for the selected degree of freedom and level of significance. However, no significant changes over that 4- week period were noted in the control group.
Table 1.
Distribution and Demographics of Subjects.
Sample Size (N=30)
Variables Total (N=30) Experimental group (n=15) Control group (n2=15)
Age 21.733±2.049 21.4±1.992 22.066±2.120
Body Height 5.39±1.748 5.346±1.407 5.433±1.988
Body Mass 54.226±3.240 53.186±2.405 55.266±3.695
Fig.1. Study Design. 73
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Table 2
Experimental Treatment.
4-Weeks Bhastrika Pranayama Training
Weeks Schedule Time Duration
Ist Week Preliminary Yogic Exercises 5 Minute 20 Minute
Practice of Bhastrika Pranayama (9 Rounds X 1 Set) 10 Minute
Relaxation Posture 5 Minute
2nd Week Preliminary Yogic Exercises 5 Minute 25 Minute
Practice of Bhastrika Pranayama (9 Rounds X 2 Set) 15 Minute
Relaxation Posture 5 Minute
3rd Week Preliminary Yogic Exercises 5 Minute 30 Minute
Practice of Bhastrika Pranayama (9 Rounds X 3 Set) 20 Minute
Relaxation Posture 5 Minute
4rd Week Preliminary Yogic Exercises 5 Minute 35 Minute
Practice of Bhastrika Pranayama (9 Rounds X 4 Set) 25 Minute
Relaxation Posture 5 Minute
Cholesterol
The Mean and Standard Deviation values (±SD) of Cholesterol of pre-test and post-test of experimental group were 159.26±10.74 and 159.33±10.77 respectively. However, the Mean and Standard Deviation (±SD) values of Cholesterol of pre-test and post-test of control group were 154.25±12.25 and 154.44±12.07. The t-value in case of experimental group was 1.375 and for control group it was 0.9242.
Insignificant between-group differences were noted in Cholesterol in the experimental group before (Pre) and after (Post) subjected to 4-week Bhastrika Pranayama Training Programme since, the calculated value of (t=1.375) is less than tabulated value of t05 (14) = 2.1448 for the selected degree of freedom and level of significance. However, no significant changes over that 4- week period were noted in the control group.
Triglycerides
The mean and standard deviation values of Triglycerides of pre and post-test of experimental group were 146.56±1.90 and 146.76±1.71 respectively. However, the mean and standard deviation values of Triglycerides of pre and post-test of control group were 135.82±8.72 and 135.83±8.69. The t-value in case of experimental group was 1.462 and for control group it was 1.450.
Insignificant between-group differences were noted in Triglycerides in the experimental group before (Pre) and after (Post) subjected to 4-week Bhastrika Pranayama
Training Programme since, the calculated value of (t=1.462) is less than tabulated value of105 (14)=2.1448 for the selected degree of freedom and level of significance. However, no significant changes over that 4- week period were noted in the control group.
Systolic Blood Pressure
The Mean and Standard Deviation (±SD) values of Systolic Blood Pressure of pre-test and post-test of experimental group were 117.13±1.60 & 118.60±1.24 respectively. However, the Mean and Standard Deviation (±SD) values of Systolic Blood Pressure of pre-test and post-test of control group were 125.93±3.45 & 126.40±2.23. The t-value in case of experimental group was 6.204* and for control group it was 0.5191.
Significant between-group differences were noted in Systolic Blood Pressure in the experimental group before (Pre) and after (Post) subjected to 4-week Bhastrika Pranayama Training Programme since, the calculated value of (t=6.204*) is greater than tabulated value of t05 (14)=2.1448 for the selected degree of freedom and level of significance. However, no significant changes over that 4- week period were noted in the control group.
Diastolic Blood Pressure
The Mean and Standard Deviation (±SD) values of Diastolic Blood Pressure of pre-test and post-test of experimental group were 75.47±2.00 & 78.13±2.13 respectively. However, the Mean and Standard Deviation (±SD) values of Diastolic Blood Pressure of pre-test and post-test of control group were 83.33±2.55 & 84.13±1.88.
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Fig. 2. Subjects Performing Bhastrika Pranayama.
Table 3
Mean values (±SD) and Paired Sample t-test of Metabolic Fitness (MetF) (i.e., Maximal Oxygen Consumption (VO2max), Blood Lipid, Blood Pressure and Blood Sugar) in Experimental and Control group (n=15 each) before (Pre) and after (Post) 4-weeks Bhastrika Pranayama Training Programme (Experimental group only).
Parameters Group Pre-Test Post-Test t-value p-value
Maximal Oxygen Consumption (VO2max) Experimental 33.24±2.38 34.48±1.63 5.145* 0.0001
Control 22.66±0.40 22.48±0.29 1.5730 0.1380
Blood Lipid Cholesterol Experimental 159.26±10.74 159.33±10.77 1.375 0.190
Control 154.25±12.25 154.44±12.07 0.9242 0.3710
Triglycerides Experimental 146.56±1.90 146.76±1.71 1.462 0.165
Control 135.82±8.72 135.83±8.69 1.450 0.168
Blood Pressure Systolic Blood Pressure Experimental 117.13±1.60 118.60±1.24 6.204* 0.0001
Control 125.93±3.45 126.40±2.23 0.5191 0.6118
Diastolic Blood Pressure Experimental 75.47±2.00 78.13±2.13 6.324* 0.0001
Control 83.33±2.55 84.13±1.88 1.1687 0.2620
Blood Sugar Fasting Blood Sugar Experimental 95.07±2.79 96.53±3.11 1.3291 0.2051
Control 85.47±3.07 86.40±3.62 0.8750 0.3963
Post Prandial Blood Sugar Experimental 124.20±3.17 125.67±2.66 1.0822 0.2975
Control 133.53±4.29 135.00±3.00 0.9644 0.3512
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The t-value in case of experimental group was 6.324* and for control group it was 1.1687.
Significant between-group differences were noted in Diastolic Blood Pressure in the experimental group before (Pre) and after (Post) subjected to 4-week Bhastrika Pranayama Training Programme since, the calculated value of (t=6.324*) is greater than tabulated value of t 05 (14)=2.1448 for the selected degree of freedom and level of significance. However, no significant changes over that 4-week period were noted in the control group.
Fasting Blood Sugar
The Mean and Standard Deviation (±SD) values of Fasting Blood Sugar of pre-test and post-test of experimental group were 95.07±2.79 & 96.53±3.11 respectively. However, the Mean and Standard Deviation (±SD) values of Fasting Blood Sugar of pre-test and posttest of control group were 85.47±3.07 & 86.40±3.62. The t-value in case of experimental group was 1.3291 and for control group it was 0.8750.
Insignificant between-group differences were noted in Fasting Blood Sugar in the experimental group before (Pre) and after (Post) subjected to 4-week Bhastrika Pranayama Training Programme since, the calculated
value of (t=1.3291) is less than tabulated value of t05 (14)=2.1448 for the selected degree of freedom and level of significance. However, no significant changes over that 4- week period were noted in the control group.
Post Prandial Blood Sugar
The Mean and Standard Deviation (±SD) values of Post Prandial Blood Sugar of pre-test and post-test of experimental group were 124.20±3.17 & 125.67±2.66 respectively. However, the Mean and Standard Deviation (±SD) values of Post Prandial Blood Sugar of pre-test and post-test of control group were 133.53±4.29 & 135.00±3.00. The t-value in case of experimental group was 1.0822 and for control group it was 0.9644.
Insignificant between-group differences were noted in Post Prandial Blood Sugar in the experimental group before (Pre) and after (Post) subjected to 4-week Bhastrika Pranayama Training Programme since, the calculated value of (t=1.0822) is less than tabulated value of t05 (14)=2.1448 for the selected degree of freedom and level of significance. However, no significant changes over that 4- week period were noted in the control group.
Bone Integrity
The Mean and Standard Deviation (±SD) values of
Fig. 3. Mean values of Metabolic Fitness (MetF) (i.e., Maximal Oxygen Consumption (VO2max), Blood Lipid and Blood Sugar) in Experimental and Control group (n=15 each) before (Pre) and after (Post) 4-weeks Bhastrika Pranayama Training Programme (Experimental group only).
Table 4.
Mean values (±SD) and Paired Sample t-test of Bone Integrity in Experimental and Control group (n=15 each) before (Pre) and after (Post) 4-weeks Bhastrika Pranayama Training Programme (Experimental group only).
Parameters Group Pre-Test Post-Test t-value p-value
Bone Integrity Experimental 1.13±0.028 1.146±0.023 1.464 0.165
Control 1.15±0.027 1.14±0.026 0.159 0.876
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Fig. 4. Mean values of Bone Integrity in Experimental and Control group (n=15 each) before (Pre) and after (Post) 4-weeks Bhastrika Pranayama Training Programme (Experimental group only).
Bone Integrity of pre-test and post-test of experimental group were 1.13±0.028 & 1.146±0.023 respectively. However, the Mean and Standard Deviation (±SD) values of Bone Integrity of pre-test and post-test of control group were 1.15±0.027 29 & 1.14±0.026. The t-value in case of experimental group was 1.464 and for control group it was 0.159.
Insignificant between-group differences were noted in Bone Integrity in the experimental group before (Pre) and after (Post) subjected to 4-week Bhastrika Pranayama Training Programme since, the calculated value of (t=1.464) is less than tabulated value of105 (14)=2.1448 for
the selected degree of freedom and level of significance. However, no significant changes over that 4- week period were noted in the control group.
Conclusions:
Based on the analysis of the results obtained, we conclude that the significant differences were found in Metabolic Fitness (MetF) (i.e., Maximal Oxygen Consumption (VO2max) and blood pressure of University Level Girls. Insignificant between-group differences were noted in Blood Lipid, Blood Sugar and Bone Integrity of University Level Girls.
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Информация об авторе:
Балджндер Сингх Бал: http://orcid.org/0000-0003-2173-2748; [email protected]; Департамент физической культуры, Гуру Нанака Дев ужверситет; Амритсар, 143005, Индия.
Цитируйте эту статью как: Балджндер Сингх Бал. Эффективность влияния краткосрочных практик Пра-наяма Бхастрика на метаболические процессы при занятиях двигательной активностью // Педагогжа, психолопя та медико-бюлопчш проблеми фiзичного виховання i спорту. - 2015. - N 7. - С. 72-78. http://dx.doi. org/10.15561/18189172.2015.0710
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Дата поступления в редакцию: 05.06.2015 Принята: 04.07.2015; Опубликована: 10.07.2015
Information about the author:
Baljinder Singh Bal: http://orcid.org/0000-0003-2173-2748; [email protected]; Department of Physical Education, Guru Nanak Dev University; Amritsar, 143005, India.
Cite this article as: Baljinder Singh Bal. Effects of short term practice of Bhastrika Pranayama on metabolic fitness (METF) and bone integrity (BI). Pedagogics, psychology, medical-biological problems of physical training and sports 2015;7:72-78. http://dx.doi.org/10.15561/18189172.2015.0710
The electronic version of this article is the complete one and can be found online at: http://www.sportpedagogy.org.ua/html/arhive-e.html
This is an Open Access article distributed under the terms of the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited (http://creativecommons.org/licenses/ by/3.0/deed.en).
Received: 05.06.2015
Accepted: 04.07.2015; Published: 10.07.2015
