SPCH 1315 CC Benefits of Yoga and Meditation for Healthy Living Outline

Write a working outline using either Monroe’s Motivated Sequence or the Comparative Advantages Organization. it needs Sources: four required sources are correctly cited in the speech (orally). Use Every word you plan on saying is written out.

The thesis is – “Today we are going to see why Yoga and meditation are necessary to keep a healthy lifestyle.”

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Effect of Yoga–Preksha meditation on management of
obesity in sportspersons Raj Bala, Ramesh Chander, J. P. N. Mishra
Department of Science of Living, Preksha Meditation and Yoga, Jain Vishva Bharti, Institute, Ladnun, Rajasthan
INTRODUCTION
Today, overweight is a major problem for sportspersons. Excess
body weight affects sportsperson’s skills and performances. Excess
body fat in sportspersons also increases the risk of heart disease,
diabetes, liver disease, arthritis, and allied problems. The condition
occurs when the amount of calories consumed exceeds the amount
of calories expended over a long period of time. Excess calories
are stored as fat in the body, and with long-term caloric excess,
an individual eventually becomes obese. Practicing yoga regularly
and eating a healthy diet are ways to combat obesity. Yoga is an
ancient scientific system that, in fact, brings harmony in body and
mind. It is a very rational and scientific method by which a state
Background: Overweight is a big problem for sportspersons. Excess body weight affects sportsperson’s skills and
performances. Excess body fat in sportspersons also increases the risk of heart disease, diabetes, liver disease,
arthritis, and allied problems.
Objectives: This study was designed to assess the impact of yoga–Preksha meditation on obesity in sportspersons.
Materials and Method: The participants were selected randomly from the Physical Education Department of
Chaudhary Devi Lal University, Sirsa. Totally seventy students were incorporated in the study. They were divided
into two groups of 35 each. Group I was termed as “experimental” and Group II was considered as “control” group.
The experimental group was progressively introduced to the selected yogic exercises and Preksha meditation.
The practice session was conducted for 60 min on all weekdays except Sundays for a period of 4 months. Control
group was not given any such training. Pre data (0 day) and Post data (after 4 months) of both groups i.e. height,
weight and body mass index (BMI) was taken. The difference in the percentage of participants improving in the
experimental group and the corresponding control group was tested for significance of difference by computing
Student’s
t-test.
Results: The results showed that there was a significant reduction in body weight and BMI in experimental group
which may be attributed to the dominance of parasympathetic component of autonomic nervous system and
simultaneous balance in the stimulatory activity of sympathetic components too. This might have caused alteration
in fat mobilization which resulted in reduction in body weight and BMI.
Conclusion: The regular practice of yoga–Preksha meditation is helpful in managing the problem of obesity in
sportspersons and improves their performance.
Key Words: Obesity, preksha meditation, yoga
Address for correspondence:
Dr. Raj Bala, Jain Vishva Bharati University, Ladnun – 341 306, Rajasthan, India.
E-mail: yogiraj5@rediffmail.com
How to cite this article: Bala R, Chander R, Mishra J. Effect of
Yoga–Preksha meditation on management of obesity in sportspersons.
Yoga Mīmāṃsā 2017;49:20-3.
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DOI:
10.4103/ym.ym_9_17
Abstract
Original article
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Bala, et al.: Yoga–Preksha meditation for obesityYoga Mīmāṃsā | Volume 49 | Issue 1 | January-June 2017 21
of equilibrium in mind and body is achieved. Yoga also seems to
be a means for developing good health and vigor.
Regular yogic exercise can help sportspersons to reduce body
fat as well as protect against chronic diseases associated with
obesity. Various yoga techniques can be practiced effectively
to reduce the weight and achieve normal healthy condition of
body and mind. To achieve this and to keep fit and manage their
body weight, most of the sportspersons practiced certain asanas,
pranayamas, shuddhi kriyas, and mudras. Chander, Bala, Singh,
& Kumar (2011) demonstrated that forty obese persons who
practiced a regular 20 min Kapalabhati for 60 days significantly
reduced weight. The regular practice of Kapalabhati reduced
their body weight. They also reported that the waist size of obese
persons was also significantly reduced as described by results of
Kapalabhati. Yogic practices not only protect the sportspersons
from the consequences of aforesaid problems but also increase
their stamina, strength, muscle tone, flexibility, and endurance.
Yoga practices such as forward bending, twisting, and backward
bending asanas help reduce the fats near abdomen, hips, and other
areas (Tracy & Hart, 2012). In addition, the practice of asanas
improves functioning of internal organs, strengthening heart,
lungs, kidneys, and excretory and reproductive organs. Yoga
activity decreases stress and improves mobility and general health
of sportspersons (Bera & Rajapurkar, 1993). Few other studies
were conducted to observe the effect of yoga on body weight and
body composition in normal and obese people. In normal healthy
controls, it was found that there was a decrease in weight and
increase in lean body mass (LBM) after yoga training (Madhavi et
al., 1985). Gharote (1997) found that, with yoga intervention, there
was a decrease in fat-fold thickness in obese people and similar
result was evident in the case of schoolchildren (Bera, Rajapurkar,
& Ganguly, 1990). Khare & Kawathekar (2002), in a recent study,
found that, with yoga and controlled diet, there was a significant
reduction in fat-fold thickness and increase in LBM. Preksha
meditation has been reported to modulate the stimulatory effects
of autonomic nervous system and thereby bringing significant
changes in metabolic rate (Zaveri, 1993).
Although the efficacy of Yoga–Preksha meditation combination
on health and fitness has been well proved on various populations
(Mishra, 2007), yet its role on the management of body weight of
sportspersons is not well understood. The objective of the present
study was to assess the efficacy of Yoga–Preksha meditation
combination in managing the problem of obesity in sportspersons.
MATERIALS AND METHOD
In the present study, seventy male students of C.P.Ed, B.P.Ed,
and M.P.Ed of Chaudhary Devi Lal University, Sirsa (Haryana),
under the age group of 18–26 years, were randomly selected as
sample. The criteria for inclusion was the absence of any chronic
disease except obesity in them. There was no control on the daily
diet of students. All the students were divided into two groups of
35 students each. Group I was termed as experimental group and
Group II was termed as control group. The body weight, height,
and body mass index (BMI) for both the groups were recorded at
the onset of the study. Yoga-Preksha Meditation intervention was
given to experimental group students for 60 min. daily in all weeks
except Sunday for 4 months. The components of experimental
intervention were as follows:
i. Selected asana – Virabhadrasana, Utkatasana, Bhujangasana,
Dhanurasana, Halasana, Paschimottanasana, Bakasana,
Hridyastumbhasana, and Sarvangasana (15 min)
ii. Pranayama (Ujjayi) – (10 min)
iii. Preksha meditation comprising Mahaprana Dhvani,
Kayotsarga, Antrayatra, and Swaspreksha (35 min).
The participants of control group were not given any such kind of
practice and they continued their daily routine without any specific
instruction. To assess and compare the impact of experimental
intervention, the following parameters were applied:
i. Body weight (in kg) with the help of an digital weighing
machine
ii. Height (in cm) with the help of a portable stadiometer
iii. BMI was calculated by using the following formula (Mei
et al., 2002):
BMI = Mass(kg)
Height m][( ) 2
All the parameters were recorded at the onset of the study in both
the groups and similar parameters were again applied in both the
groups after 4 months (120 days) of experimental intervention.
The data obtained were analyzed to get statistical significance
using Student’s t-test.
RESULTS
The intragroup comparison of body weight for participants in
control and experimental groups showed that the mean values
of body weight in participants of both control and experimental
groups were 64.61 ± 7.096 kg and 62.66 ± 7.211 kg,
respectively. After 120 days of experimental intervention,
mean body weight of experimental group participants
reduced to 59.90 ± 5.353 kg. This difference was statistically
significant. However, no such change was noticed in control
group participants. When comparison of body weight of
participants of both groups at day 0 was made, no significant
differences were observed which showed that participants of
both groups were in the state of homogeneity. The significant
reduction in experimental group exhibits the impact of
experimental intervention [Table 1].
The results of intergroup comparison in body weight showed
significant reduction in body weight of experimental group
participants; however, there was no significant difference in body
weight of control group participants after 120 days of intervention
[Table 2 and Figure 1].
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Bala, et al.: Yoga–Preksha meditation for obesity22 Yoga Mīmāṃsā | Volume 49 | Issue 1 | January-June 2017
A significant improvement in BMI of experimental group
participants was observed after 120 days, and the value was
reduced to 23.27 ± 1.337 from 24.20 ± 1.082. However, in control
group, no such significant improvement was observed during
follow-up [Table 3].
A statistically significantly increasing trend was visible in
mean values of BMI when the mean values of experimental
group were compared with that of control group at day
0 and after 120 days of follow-up phase as shown in
Table 4 and Figure 2.
DISCUSSION
The findings of the present study indicated beneficial effects of the
therapeutic module, i.e., Yoga–Preksha meditation combination
practice in reducing obesity in sportspersons. These findings are
on the similar line as reported by Bera & Rajapurkar (1993). The
author of this study concluded that a selected practice of yoga
was found useful in reducing body weight and consolidating
body composition in obese people, thereby achieving physical
and mental fitness. Another study carried out by Joseph, Nicolass,
Dennis, Stephanie, & John (1991) has reported that combination
of moderate energy restriction and aerobic exercise has been
found useful in substantial reduction in subcutaneous and visceral
adipose tissue and also moderate-level body weight loss along with
BMI. The author has calculated percentage body fat, total body fat,
and LBM. Nearly 33% reduction in body fat and 29% decrease
in total body fat along with 7% improvement in LBM after 12
weeks of yogic asana practices were the basis for arriving at a
conclusion regarding beneficial effect of such practices. The study
conducted by Jimenez et al. (2009) also supported our finding.
The author had evaluated metabolic cost of Hatha Yoga practice
as 2.4 kcal/min. Mishra & Sekhavat (2007) have also reported that
short-term (4 months) practice of Preksha meditation–yogasana
combination has resulted in significant decrease in body weight
and BMI. Decrease in BMI and body weight may be attributed to
the inhibition of sympathetic activity which resulted in reduced
caloric requirement and reduced metabolic rate in muscular
tissue. Preksha meditation has been reported to strengthen
parasympathetic dominance (Mishra & Sekhavat, 2007) and that
may be probably the reason for reduction in fat tissue associated
with caloric input in sportspersons.
CONCLUSION
Although there are several claims regarding the management
of body weight of sportspersons using various yogic practices,
the effect of Preksha meditation associated with supplementary
yogasanas was not well documented. The findings of this
study had led to the conclusion that Yoga–Preksha meditation
combination practice module was a successful and effective tool
for reducing body weight and maintaining BMI in sportspersons
within standard limits. Preksha meditation has been found to
reduce the state of stress through parasympathetic dominance.
Its practice in association with yogic asana might have further
altered the metabolic rate and fat requirement of sportspersons,
thereby reducing the excess body weight and modulating the