its regarding yoga

1. A Study of Online Cyclic Meditation on Stress
faced by people affected by Covid-19 with
reference to the Perceived Stress test and
Mindful Attention Awareness test
A Dissertation submitted by:
Dr. Wasundhara Joshi
k
Under the guidance of
Dr. Balram Pradhan & Dr Mangesh
And Co-guidance of
Dr. Promila Choudhary
For partial fulfillment of Master of Science in Yoga M. Sc (Yoga)
January 2020 – January 2022
Reg no: 40120210
SWAMI VIVEKANANDA YOGA ANUSANDHANA SAMSTHANA
(S-VYASA) UNIVERSITY, BANGALORE

2. Introduction
• Impact of COVID -19 on stress and anxiety
• Stress related to working from home
• Cyclic meditation is a proven method for in-person interventions
• Use of Cyclic meditation online for 15 days and its impact on reducing
stress and anxiety

3. COVID 19: Impact on working people
• Second wave hit in March 2021
• Delta variant which left no family unaffected
• Second Lock down
• Work from home and school from home
• Aging parents, No house help, COVID 19 infections and fear of death
• Sharp and high peak in reported stress and mental health issues
(Tiwari et al.,2020). (UN News, May 13,l 2020) .(Microsoft Work Trend Index
2021) (MP Praveen 2020).

4. Effects of Stress
STRESS AFFECTS:
• Relationships
• Productivity
• Generativity
• Weight gain
• Ageing
• Causes NCD’s

5. Yoga, Cyclic Meditation and Stress reduction
• The practice of yoga reduced perceived stress and negative feelings and
improved mental and physical symptoms (Granath J 2006, Smith C 2007).
• Yoga is supported by research evidence as a safe, and effective method
that the patient can follow at home to reduce anxiety symptoms.’ (Joshi,
De Sousa 2012).
• Cyclic Meditation has been shown to be very effective in reducing stress
especially in executives with the SMET program (Subramanya, P., &
Telles, S. 2009). (Ganpat, T. S., & Nagendra, H. R. 2011).

6. Need for study
• Services are now mostly online including yoga classes
• Huge opportunity to increase outreach with the ease of access
• Limited research on efficacy and feasibility of online yoga, especially
Cyclic Meditation
• Can Online Cyclic Meditation be offered and taught to busy and stressed
executives who are working from home ?
• Will it show any impact?

7. Review of Ancient Literature- The causes of stress
• अविद्यास्मिता राग द्वेषाविवििेशााः क्लेशा:॥2-3 ॥
• Avidyāsmitā-rāga-dveṣābhiniveśāḥ kleśāḥ |2-3||
Patanjali Yoga Sutra
• ध्यायतो विषयान्पुंसाः सङ्गस्तेषूपजायते। सङ्गात् सुंजायते कामाः कामात्रोधोऽििजायते ||२-६२||
• Dhyāyatoviṣhayānpuṁsaḥsaṅgasteṣhūpajāyate saṅgātsañjāyatekāmaḥkāmātkrodho’bhijāyate ||2-62||
Bhagavad-Gita
Yog Vasistha
• देहदपाःखुं विदपर्व्ाावधमाध्याख्युं िासिामयम् ।मौख्यामूले वह ते विद्यात्तत्त्वज्ञािे पररक्षयाः ॥ १४ ॥
• Dehaduḥkhaṃ vidurvyādhimādhyākhyaṃ vāsanāmayam |
Maurkhyamūle hi te vidyāttattvajñāne parikṣayaḥ || 14 ||

8. Review of Ancient Literature- Methods to reduce stress
• योगवित्तिृवत्तविरोधाः॥1-२॥
• Yogaścittavṛttinirodhaḥ||1-2|| (PYS)
Patanjali Yoga Sutra
• समत्वुं योग उच्यते ||
• Samatvam yoga uchyate || (Gita-2-48)
Bhagavad-Gita
• लये सुंबोधयेस्मित्तुं विवक्षप्तुं शमयेत्पपिाः ।
सकषायुं विजािीयात्समप्राप्तुं ि चालयेत् ॥ ४४ ॥
• Laye saṃbodhayeccittaṃ vikṣiptaṃ śamayetpunaḥ |
sakaṣāyaṃ vijānīyātsamaprāptaṃ na cālayet || 44 ||
Mandukya Upanishad Karika by Gaoudapada

9. Introduction
• Aims and Objectives:
• The aim of this research proposal is to determine whether receiving
cyclic meditation (CM) over a period of 15 days can be beneficial to
people with high stress due to impact of Covid pandemic, to reduce
their stress levels.
• Independent Variable:
• The independent variables are a) level of perceived stress and b)
Mindful attention
• Tools
• Perceived Stress Scale (PSS)
• Mindfulness Attention and Awareness Scale (MAAS)

10. Review of Modern scientific literature
Reference Samples Design Tools Interventi
on
Variables Results % of Improvement in
Intervention Group
Joshi & De
Sousa,
2012
Studies on
impact of
Yoga on
mental
health
Review
Article
of 63
studies
Review Effect of
Various
Yoga
practices
(8 types)
Anxiety in
children, youth
and older
people
Yoga may serve
as an effective
substitute or
accompaniment
to biological
treatments
in anxiety.
Yoga may serve as an
effective substitute or
accompaniment to
biological treatments
in anxiety.
Subramanya,
& Telles,
2009
Review
article
Studies
on Cyclic
Meditati
on
Varied
according to
study.
CM Studies on
Cyclic
Meditation
stress,
Metabolism
and oxygen
consumed,
Polysomnogra
phy,
cancellation
task, Memory
and anxiety
Reduced oxygen
consumtion, low
physiological
activation,
decrease
occupational
stress. Improved
letter
cancellation task.
CM practice reduces
autonomic arousal,
improves attention,
and improves quality
of sleep.
Review of modern scientific literature

11. Review of Modern scientific literature
Reference Samples Design Tools Intervention Variables Results % of Improvement
in Intervention
Group
Review of Modern scientific literature
Wadhen &
Cartwright,
2021
N= 26 for
experim-
ental and
control
group
(n=26)
Rando
mised
Control
led
Trial
RCT
Open
ended
survey plus
PSS,
WEMWBS,
CSES and
DASS
6 weeks of
online Yoga
(asana,
pranayama,
meditation)
via Zoom
Perceived
stress,
Mental
well-
being,
Depressio
n Coping
self-
efficacy ,
Anxiety
Participants
reported
significant
reductions in
perceived
stress,
depression and
increases in
mental
wellbeing and
coping self-
efficacy.
59% found the
program not at all
difficult . A
significant
interaction was
obtained for all
out- come
measures with
p<0.05 except for
‘anxiety’ and
‘stress’ . All
participants found
an online streamed
yoga intervention
highly convenient,
flexible, enjoyable
Review of modern scientific literature

12. Review of Modern scientific literature
Reference Samples Design Tools Interventio
n
Variables Results % of
Improvement in
Intervention
Group
Review of Modern scientific literature
Srinivas &
Kumari ,
2015
96 IT
professio
nals
Control
(n=44)
Intervent
ion
(n=44)
Pre-
Post
study
with
Contro
l group
Perceived
stress
scale
CM (35
min) for 2
months in
office
premise
Perceive
d stress
The
significance of
change in PS
component
between Yoga
and control
group is
measured
Yoga group has
shown reduction
of 34.77 % ,
p <.01 in the
mean
value from pre to
post.
Control group has
shown a
reduction of 2.33
.
p > 0.01.
Review of modern scientific literature

13. Review of Modern scientific literature
Reference Samples Design Tools Interventio
n
Variables Results % of Improvement
in Intervention
Group
Manjeesh
& Suma,
2021
N=29
experime
ntal and
n=31
control
group of
engineeri
ng
students
RCT
compa
ring
Cyclic
Medita
tion
with
no
interve
ntion
PSS,
DASS21
and
Rosenberg
self-
esteem
Scale
Cyclic
Meditation
for 21 days
Sleep
Quality
Depressio
n
Anxiety
Perceived
stress
Regular
practice of
Cyclic
Meditation for
about 30
minutes daily
increases the
sleeping
quality and
overall quality
of life among
the working
professionals.
The percentage
change in the
sleep quality is
10.33, stress is
29.4686, anxiety is
27.88051 and
depression is
22.4719.
Review of Modern scientific literature

14. Aims and Objectives
• Study of Cyclic Meditation on Stress faced by people affected by Covid 19
with reference to the Perceived stress test and Mindful Attention
Awareness Scale
• Alternate hypothesis(Ha) is that 15 days of a 30 minute Cyclic Meditation practice
is effective in reducing perceived stress and improving the mindfulness state
experienced by working professionals during the pandemic.
• The Null Hypothesis(H0) is that after 15 days of a 30 minute Cyclic Meditation
practice Cyclic meditation perceived stress and the mindfulness state experienced
by working professionals during the pandemic will remain unchanged.

15. Methodology
• There were 19 men and 17 women (Total enrolled n= 36) enrolled in the
study initially and some withdrawals, there were 14 men, and 14 women
completed the study (n=28) .
• Age range was from 35-55 years of age.
• Medical issues faced in addition to stress were varied from spondylitis,
backache, diabetes and hypertension (both under control). However most
(n=22) did not mention any medical problems.
• Two people reported they had recently recovered from COVID 19.
• All working from home for a single organisation with varying job profiles.

16. Inclusion and Exclusion criteria
INCLUSION
• Above 18 years of age
• Not receiving any form of psychological or
psychosocial intervention
• They or someone close to them had
suffered from Covid -19 infection. They
stated that they were experiencing stress
and volunteered to be part of the study.
• Agreed to be present online for the
duration of the study and completed at
least 10 out of 15 days of the study.
• Had a reliable internet connection and
understood English
EXCLUSION
• Anyone already in a yoga program or
receiving mental health services.
• Unable to make a regular commitment to
be present at given time daily, on the
online platform
• A PSS score of less than 12
• Serious Physical limitations affecting
ability to do the asanas of CM.
ETHICS: Each participant was given a consent form to fill in ensuring them that their data
will be kept safe and used ethically.

17. Study Design : Pre-Post Experimental design
Initial intake N=50
Excluded N=14
Intervention group N=36
Drop Outs N=8
Final total Intervention group N=28

18. Study Design : Steps
Stage of the Project Activity
Recruitment Through the HR department
Start of the project Perceived Stress Scale; Mindfulness Attention
Awareness Scale administered online
Intervention: 15 days of 30 minutes of CM on 5 weekdays
(Monday to Friday) for three weeks.
On 15th day Stress Scale, Mindfulness Attention Awareness
Scale administered online

19. Assessment Tools
• PSS : Perceived Stress Scale (Cohen, et.al, 1983 )
• 15-item (1-6 Likert scale) questionnaire to assess dispositional (or trait)
mindfulness
• Total score calculated by adding final score of each item
• Higher score= more mindful awareness
• MAAS : Mindfulness Attention Awareness Scale (Brown and Ryan 2003).
• 10 item five-point scale from ‘never’ to ‘very often’.
• Reverse scores for item 4,5,7 and 8
• Total score calculated by adding final score of each item after reversal
• Higher score = more experience of stress

20. Cyclic Meditation protocol
Step no. Cyclic Meditation Step Duration in Minutes
1 Starting prayer
2 Instant relaxation technique (IRT) 1
3 Centering. 2
4 Standing asanas. ArdhaKatiChakrasana,
Padahastasana,
Ardha Chakrasana
2
2
2
5 Quick relaxation technique (QRT) 5
6 Sitting Asanas:Vajrasana, Sasankasana,
Ustrasana
2
2
2
7 Deep relaxation technique. 10
8 Closing prayer.
TOTAL DURATION: 30 minutes

21. Data analysis
• Mean figures for pre and post PSS and MAAS scores
• Standard Deviation for pre and post PSS and MAAS Scores
• Two tailed T-test for pre and post PSS and MAAS scores.

22. Results : Summary of variables in intervention group
Measure
(N=28)
Mean and SD Before Mean and SD
After
P Value
PSS 20.46 ±5.04 16.21 ±5.73 1.7268E-05 < .05
MAAS 3.84 ±0.71 4.12 ±0.71 .022 < .05
20.46
5.04
16.21
5.73
0.00
3.00
6.00
9.00
12.00
15.00
18.00
21.00
24.00
Mean SD
PSS Scale - Before and After
N=28
Before After
3.84
0.71
4.12
0.71
0.00
1.00
2.00
3.00
4.00
5.00
Mean SD
MAAS Scale - Before and After
N=28
Before After

23. Results : Differences between Men and Women
Category PSS MAAS
Before
(Mean
±SD)
After
(Mean
±SD)
p-
value
Before
(Mean
±SD)
After
(Mean
±SD)
p-
value
Men
N=14
21.79
±4.96
18.07
±5.53
.002 <
.05
3.67
±0.69
3.89
±0.74
.262 >
.05
Women
N=14
19.14
±4.94
14.36
±5.50
.002 <
.05
4.01
±0.71
4.36
±0.62
.030
<.05

24. Results : PSS score according to gender
19.14
4.94
14.36
5.50
0.00
5.00
10.00
15.00
20.00
25.00
Mean SD
PSS Scores - Before and After for Women
N=14
Before After
21.79
4.96
18.07
5.53
0.00
5.00
10.00
15.00
20.00
25.00
Mean SD
PSS Scores - Before and After for Men
N=14
Before After

25. 3.67
0.69
3.89
0.74
0.00
0.50
1.00
1.50
2.00
2.50
3.00
3.50
4.00
4.50
Mean SD
MAAS Scores Before and After for Men
N=14
Before After
Results : MAAS score according to gender
4.01
0.71
4.36
0.62
0.00
0.50
1.00
1.50
2.00
2.50
3.00
3.50
4.00
4.50
5.00
Mean SD
MAAS Scores - Before and After for Women N=14
Before After

26. Results : According to Number of days attended
No of
days
PSS MAAS
Before
(Mean
±SD)
After
(Mean
±SD)
p-value Before
(Mean
±SD)
After
(Mean
±SD)
p-
value
15
N=22
20.27
±5.23
16.59
±6.16
.00
<0.05
3.89
±0.75
4.15
±0.78
.007
<0.05
11
N=6
21.17
±4.67
14.83
±3.87
.01
<0.05
3.68
±0.54
4.03
±0.38
.182
>0.05

27. 21.17
4.67
14.83
3.87
0.00
5.00
10.00
15.00
20.00
25.00
Mean SD
Change in PSS Score - 11 days
Before After
Results : Change in PSS Scores based on number
of days of doing CM
20.27
5.23
16.59
6.16
0.00
5.00
10.00
15.00
20.00
25.00
Mean SD
Change in PSS Scores for 15 days
Before After

28. Results : Change in MAAS Scores based on number
of days of doing CM
3.68
0.54
4.03
0.38
0.00
0.50
1.00
1.50
2.00
2.50
3.00
3.50
4.00
4.50
Mean SD
Change in MAAS Scores 11 days
Before After
3.89
0.75
4.15
0.78
0.00
0.50
1.00
1.50
2.00
2.50
3.00
3.50
4.00
4.50
Mean SD
Change in MAAS Score for 15 days
Before After

29. Discussion
• The study is supported by earlier ones which measured the impact of
Cyclic Meditation using the perceived stress scale Srinivas &
Kumari, 2001; Kumari & Ghosh, 2015) and two using MAAS.
(Vinchurkar et al., 2014)
• It also corroborates a recent study showing that Online CM is
effective in improving sleep quality. (Manjeesh &Suma, 2021)
• The findings of this study show that regular Online Cyclic meditation
practice is beneficial to reduce stress and improve mindfulness. This
result is statistically significant

30. Discussion
• Both men and women show significant improvement in their
PSS scores though women show a 26% improvement as
compared to 22% for men.
• The women also showed 8% increase in MAAS scores as
compared to 6% in men.
• 11 days of CM may be as effective as 15 days, with the impact
being significant for PSS. MAAS scores were not statistically
significant. However sample size is small.

31. Conclusions
• An online intervention of CM using the zoom platform is possible and
has a good uptake.
• It also shows efficacy and significant impact in as little as 11 days of
practice
• This flexible and less intense (weekends off) protocol makes an
intervention more likely to be taken up by working professionals who
are still working from home.

32. Appraisal
Strength
• Relevant to current times.
• One of the first initiatives to evaluate the effectiveness of Cyclic meditation
as an online intervention to reduce stress levels, anxiety and improving
mindfulness in working professionals (working from home)and the result is
significant.
• It is a useful pilot
Limitation
• Small sample size
• No control group.
• It was done during lockdown and so only questionnaires could be used to
assess impact. These were also self-reported and so subject to bias.
• Other data like clinical parameters not tested
• Short duration of intervention and No follow up to test long term impact

33. Suggestions for Future Research
• Repeating this study with a larger sample size and including multiple types
of organisations will help generalize the findings.
• Future studies can include non-self-reported measures like a clinical
diagnosis of anxiety level, energy as well as clinical parameters can be
measured.
• There is opportunity to compare efficacy of in-person (in office or in a yoga
class) against an online delivery of Cyclic Meditation
• Such intervention may be beneficial in the larger population and from
different regions to establish the findings as generic.
• Lastly, there was a slight gender bias in efficacy, and this can be explored
with a larger sample size.
Appraisal

34. Dr. Wasundhara Joshi
Thank You