To summarize the benefits of Yoga and Meditation

1. Yoga and Meditation as
a non-pharmacological
strategy for General
Population
M.R. DINESHARI
Department of Biochemistry
K.R. College of Arts and Science

2. Introduction:
• In today’s modern scenario all age related groups were subjected to
stress, anxiety whose mental health is at risk. This would result in
an unprecedented rise in rates of suicide. According to CDC, suicide
is the third leading cause of the death for individuals between the
ages of 10 and 24, with approximately 4600 lives lost each year.
Depression is one of the most common mental illnesses in the world.
It is estimated that there are 350 million people worldwide who have
some form of depression. According to the National Institute of
Mental Health, depression occurs due to a combination of genetic,
biological, environmental, and psychological factors. Due to
modernisation, financial instability, work place tension all people
were subjected to anxiety which is characterised by fear,
nervousness and worrying.

3. Safe and effective way to cure mental health
disorders:
• Medications are available to ameliorate mental health disorders,
and many can be safely used in the primary care setting.
However, many of these medications have unwanted side effects
or may not be familiar to the primary care physician. For these
reasons and others, primary care physicians require additional
approaches to respond to the challenges imposed by a growing
number of patients requiring mental health support. Yoga and
Meditation, prescribed by a physician, offers a safe and effective
way to serve the patient with physical or mental challenges
disabilities. Yoga and Meditation is an individualized and personal
approach to the patient, and it maybe integrated with any
current therapy or medical regimen. Yoga practices, with
particular focus on mindfulness, offer a safe and effective
intervention for a growing number of pediatric patients

4. Definition of Yoga and Meditation:
• Yoga is a discipline to improve or develop one’s inherent power in a
balanced manner. It offers the means to attain complete self-realization.
The literal meaning of the Sanskrit word Yoga is ’Yoke’. Yoga can
therefore be defined as a means of uniting the individual spirit with the
universal spirit of God. According to Maharishi Patanjali, Yoga is the
suppression of modifications of the mind.
• Meditation is defined as a practice of concentrated focus upon a sound,
object, visualization, the breath, movement, or attention itself in order
to increase awareness of the present moment, reduce stress, promote r
elaxation, and enhance personal and spiritual growth.

5. Need of non-pharmacological strategy in
India:
• Mental pain is less dramatic than physical pain, but it is harder to bear. According
to a recent National Mental Health Survey, approximately 150 million people in
India need care for their mental health condition. It further says 70 and 92 per cent
of these cases failed to receive treatment. The World Health Organisation says
India has the highest number of teenage suicide rates globally. More than 80% of
the people do not seek any professional help in India. The people lack awareness
about the mental issue. The amount spent on mental health care is just 0.06% of
health budget. There is a requirement of 13500 psychiatrists but only 3827 are
available. Against the requirement of 20250 clinical psychologists only 898 are
available. Similarly, there is an acute shortage of paramedical staff also. With rising
urbanization and globalization, there is also a small shift towards a nuclear family.
With a smaller family, there is a larger pressure on the children contributing into
depression. With rising urbanization and globalization, there is also a small shift
towards a nuclear family. With a smaller family, there is a larger pressure on the
children contributing into depression. India Mental Act 2017 was passed in the
parliament which states that every person shall have a right to access mental health
care and treatment from mental health services run or funded by the appropriate
government at an affordable price, free for homeless and BPL. In India it is not
affordable for low economic groups for mental health services, hence a non-
pharmacological strategy which is simple and cost effective like Yoga and
Meditation is needed for low economic groups.

6. Types of Yoga used in recent period:
• Yoga has its origin in India. The beginnings of Yoga were developed
by the Indus-Sarasvati civilization in Northern India over 5,000
years ago. The word yoga was first mentioned in the oldest sacred
texts, the Rig Veda.
• There are many types of Yoga practiced across the various parts
of the world. The common types of Yoga was studied in this
review are Hatha Yoga, Sudarshan Kriya Yogic, Iyengar Yoga.

7. • Hatha Yoga simply refers to the practice of physical yoga
postures, meaning your Ashtanga, vinyasa, Iyengar and
Power Yoga classes are all Hatha Yoga. The word “hatha”
can be translated two ways: as “willful” or “forceful,” or
the yoga of activity, and as “sun” (ha) and “moon” (tha),
the yoga of balance. Hatha practices are designed to
align and calm your body, mind, and spirit in preparation
for meditation.
• Su’ means proper, and ‘darshan’ means vision. ‘Kriya’ in
yogic science means to purify the body. As a whole,
Sudarshan Kriya means ‘proper vision by purifying action.’
Sudarshan Kriya Yoga is a unique breathing practice that
involves cyclical breathing patterns that range from slow
and calming to rapid and stimulating. In this Kriya, you
take control of your breath, which positively affects your
immune system, nerves, and psychological problems.
• Iyengar yoga is a type of Hatha yoga and was developed
by B.K.S. Iyengar. Based on the eight limbs of yoga as
described in Patanjali’s Yoga Sutras, it emphasizes the
precise physical alignment of the body within particular
postures.

8. Types of Meditation included in this review:
• Meditation is a habitual process of training your mind to
focus and redirect your thoughts. You can use it to
increase awareness of yourself and your surroundings.
• The types of meditation techniques were Mindfulness
meditation, Pranayama, Transcendental meditation.
Among these Pranayama is most commonly used for
reducing stress and increasing concentration.

9. Pranayama
Pranayama is control of
Breath". "Prana" is
Breath or vital energy
in the body. On subtle
levels prana represents
the pranic energy
responsible for life or
life force, and "ayama"
means control.
So Pranayama is
"Control of Breath".
Transcendental
Meditation
(TM) is a technique for avoiding
distracting thoughts and promoting a
state of relaxed awareness. The late
Maharishi Mahesh Yogi derived TM
from the ancient Vedic tradition of
India. He brought the technique to
the U.S. in the 1960s.
While meditating, the person
practicing TM sits in a comfortable
position with eyes closed and silently
repeats a mantra. A mantra is a word
or sound from the Vedic tradition that
is used to focus your concentration.
Mindfulness
meditation
Mindfulness meditation is
a mental training practice
that involves focusing your
mind on your experiences
(like your own emotions,
thoughts, and sensations) in
the present moment.
1Mindfulness
meditation can involve
breathing practice, mental
imagery, awareness of body
and mind, and muscle and
body relaxation.

10. Electroencephalogram Measurements:
• Brain waves are
oscillating electrical
voltages in the brain
measuring just a few
millionths of a volt.
There are five widely
recognized brain waves,
and the main
frequencies of human
EEG waves are listed
in Table along with their
characterestics.
Frequency band Frequency Brain States
Gamma 35 Hz Concentration
Beta 12-35 Hz Anxiety dominant,
active, external
attention, relaxed
Alpha 8–12 Hz Very relaxed, passive
attention
Theta 4-8 Hz Deeply relaxed,
inward focused
Delta 0.5–4 Hz Sleep

11. Effect of Yoga and Meditation on Brain
Activity:
Yoga
• Yoga has been
noted to increase
frontal EEG alpha
wave activity,
suggesting
increased
relaxation.
Meditation
• During meditation,
theta waves were
most abundant in the
frontal and middle
parts of the brain.

12. Effect of Yoga and Meditation on Hormones:
Serotonin, a happy transmitter, in yoga and
meditation its replenishing effect, making you
a happier and healthier person
Cortisol, a stress hormone, yoga and meditation
reported 50% reduction
DHEA, the longevity molecule, yoga and
meditation reported the dramatic boost
of this hormone
GABA, the calm chemical, yoga and meditation
reported the 27% increase. It can reduce any
anxiety

13. Graphical Representation of Yoga and
Meditation:

14. Comparative study between Yoga and
Swimming:
• The comparative study done by Dr. Manish Sawane in
2012. The decrease in average anxiety scores were
similar for both yoga and swimming (Mann Whitney U
test, p>0.05). The percent improvement is slightly
better with yoga.
• Though the result were similar, it is easy for old-age
people to practice the yoga than swimming.

15. Benefits of Yoga and Meditation:
• In this review paper through the included research articles the
benefits of Yoga and Meditation is summarised
• Pranayama and Yoga nidra are equally effective in decreasing
stress and increasing social adjustment capacity.
• Students who are exposed to yoga modules exhibit enhanced short
term memory and improves concentration.
• In the SKY group prolactin levels increased significantly and
cortisol levels decreased significantly. Patient memory and
concentration is also increased

16. • State and Trait Anxiety is decreased in the subjects.
• negative moods decreased, positive moods increased,
energy/arousal moods increased (less tired, more
energetic, etc.)
• significant improvement in shoulder flexion/extension
values.
• Mental distress is decreased over the period of time in
Transcendental Meditation.

17. Conclusion:
Yoga and Meditation is a fairly new treatment or practice utilized for more
than mind-body fitness in the West. In fact, yoga and meditation is being
used more and more as an alternative form of treatment for improving
many conditions. One way that yoga is used is in individuals with
depressive symptoms. Recently, researchers have examined the benefits
and effectiveness of depression for managing depressive symptoms. In
such situations a regular practice of yoga and meditation can give you the
liberty to breathe free, relax your muscles and look forward in life. Self
awareness that is the sole motive of our existence can be possible with
the help of yoga and meditation. In brief, Yoga and meditation do not
promise good results but promise you a good and content life.

18. “
”
Yoga and Meditation is the journey of the self,
through the self, to the self.
THANK YOU