Meditation for Holistic Health - Cyclic meditation Sky is the Limit....Expans...Vishwas Tengse
Cyclic Meditation, A Very Powerful tool for Holistic health and expansion of awareness to Infinite Sky towards the greater self and well defined and well engineered technique by SVYASA under guidance of Dr. Nagendra.
Psychophysiology of Yoga Postures: Ancient and Modern Perspectives of AsanasYogacharya AB Bhavanani
Draft copy of the chapter by Dr Ananda and Dr Meena.
Bhavanani AB and Ramanathan M. Psychophysiology of Yoga Postures: Ancient and Modern Perspectives of Asanas. In: Shirley Telles and Nilkamal Singh editors. Research-Based Perspectives on the Psychophysiology of Yoga. IGI Global, Editors:,2017. p.1-16
Introduction: Charles Warner wittily said, “Everybody talks about the weather, but nobody does anything about it.” In modern times, we all seem to talk so much about Yoga, but don’t do anything about experiencing it! “Atha yoganushasanam” says Maharishi Patanjali in his very first verse implying that Yoga is something to be experienced through mindfulness. We can never really ‘do’ Yoga, but we can prepare ourselves for the ‘experience’ of Yoga. Yoga is an experiential science, and Vairagya the key to develop objectivity towards subjective experiences obtained through Abhyasa.
Rishiculture Ashtanga Yoga: We can experience states of expanded consciousness through Hatha and Jnana Yoga relaxation techniques as codified by Yogamaharishi Dr Swami Gitananda Giri in the tradition of Rishiculture Ashtanga Yoga. This is now popularly known as Gitananda Yoga in tribute to this great master who played a significant role in bridging modern science and spirituality. This wholesome system focuses on Yoga as a “Way of life” encompassing cultivation of wholesome lifestyle, adoption of health promoting diet, development of unbiased attitudes with bountiful practices for positive health.
Four-fold relaxation: A systematic and conscious adoption of attitudes results in deep experiential states of relaxation.
1. Letting go: We need to let go of our prejudices and preconceived notions.
2. Giving up: We must develop a firm desire to give up our stresses. This does not mean defeat, but is to throw off any tensions that turn us into a smoking volcano. This is a positive, relaxing and evolutionary process.
3. Giving in: A positive process of opening up to dictates of Higher Consciousness.
4. Giving over: The highest stage of relaxation where control of mind is given over to the Self. One thus merges into beautiful super-conscious states indescribable in words.
Conclusion: Swamiji taught us that ‘we’ are the source of our problems. If we are to solve them, we need to change our attitude. An egocentric perspective will never be able to change anything as all the ego wants to do is survive at any cost (Abhinivesha). The Yoga Dristi (perspective) offers a more elevated and conscious perspective of life that enables us to convert our seemingly insurmountable problems into mere molehills.
Meditation for Holistic Health - Cyclic meditation Sky is the Limit....Expans...Vishwas Tengse
Cyclic Meditation, A Very Powerful tool for Holistic health and expansion of awareness to Infinite Sky towards the greater self and well defined and well engineered technique by SVYASA under guidance of Dr. Nagendra.
Psychophysiology of Yoga Postures: Ancient and Modern Perspectives of AsanasYogacharya AB Bhavanani
Draft copy of the chapter by Dr Ananda and Dr Meena.
Bhavanani AB and Ramanathan M. Psychophysiology of Yoga Postures: Ancient and Modern Perspectives of Asanas. In: Shirley Telles and Nilkamal Singh editors. Research-Based Perspectives on the Psychophysiology of Yoga. IGI Global, Editors:,2017. p.1-16
Introduction: Charles Warner wittily said, “Everybody talks about the weather, but nobody does anything about it.” In modern times, we all seem to talk so much about Yoga, but don’t do anything about experiencing it! “Atha yoganushasanam” says Maharishi Patanjali in his very first verse implying that Yoga is something to be experienced through mindfulness. We can never really ‘do’ Yoga, but we can prepare ourselves for the ‘experience’ of Yoga. Yoga is an experiential science, and Vairagya the key to develop objectivity towards subjective experiences obtained through Abhyasa.
Rishiculture Ashtanga Yoga: We can experience states of expanded consciousness through Hatha and Jnana Yoga relaxation techniques as codified by Yogamaharishi Dr Swami Gitananda Giri in the tradition of Rishiculture Ashtanga Yoga. This is now popularly known as Gitananda Yoga in tribute to this great master who played a significant role in bridging modern science and spirituality. This wholesome system focuses on Yoga as a “Way of life” encompassing cultivation of wholesome lifestyle, adoption of health promoting diet, development of unbiased attitudes with bountiful practices for positive health.
Four-fold relaxation: A systematic and conscious adoption of attitudes results in deep experiential states of relaxation.
1. Letting go: We need to let go of our prejudices and preconceived notions.
2. Giving up: We must develop a firm desire to give up our stresses. This does not mean defeat, but is to throw off any tensions that turn us into a smoking volcano. This is a positive, relaxing and evolutionary process.
3. Giving in: A positive process of opening up to dictates of Higher Consciousness.
4. Giving over: The highest stage of relaxation where control of mind is given over to the Self. One thus merges into beautiful super-conscious states indescribable in words.
Conclusion: Swamiji taught us that ‘we’ are the source of our problems. If we are to solve them, we need to change our attitude. An egocentric perspective will never be able to change anything as all the ego wants to do is survive at any cost (Abhinivesha). The Yoga Dristi (perspective) offers a more elevated and conscious perspective of life that enables us to convert our seemingly insurmountable problems into mere molehills.
Chikitzo was formed with the aim of helping individuals find the right healthcare and be guided by the right professionals. We are a group of passionate healthcare consultants hailing from different academic backgrounds, and a common goal.
A presentation given by Yogacharya Dr Ananda Balayogi Bhavanani at Kaivalyadhama in December 2015 on Yoking together yoga research, therapy & education.
Chikitzo was formed with the aim of helping individuals find the right healthcare and be guided by the right professionals. We are a group of passionate healthcare consultants hailing from different academic backgrounds, and a common goal.
A presentation given by Yogacharya Dr Ananda Balayogi Bhavanani at Kaivalyadhama in December 2015 on Yoking together yoga research, therapy & education.
Sukhsohale Neelam D , Phatak Mrunal S , Sukhsohale Sachin D , Agrawal Sanjay B
International Journal of Collaborative Research on Internal Medicine & Public Health, Vol.4 No.12 (2012) Pages 2000-12
International Journal of Engineering Research and Applications (IJERA) is an open access online peer reviewed international journal that publishes research and review articles in the fields of Computer Science, Neural Networks, Electrical Engineering, Software Engineering, Information Technology, Mechanical Engineering, Chemical Engineering, Plastic Engineering, Food Technology, Textile Engineering, Nano Technology & science, Power Electronics, Electronics & Communication Engineering, Computational mathematics, Image processing, Civil Engineering, Structural Engineering, Environmental Engineering, VLSI Testing & Low Power VLSI Design etc.
113CHAPTER IIFirst, to understand how yoga can be a soluSantosConleyha
1
13CHAPTER II
First, to understand how yoga can be a solution, one must understand how a yoga class, specifically a yin/ restorative class, is implemented. Participants arrive to the space and sit down on their mats. Typically, they are instructed to lay down flat or engage in a supine yin yoga poses to start off the class. This signals the body to relax and sets the atmosphere to lower the body’s stress response. Then they are led in a series of deep breaths. Beginning with a long inhale filling the lungs and expanding the diaphragm, a brief retention of the oxygen, then a slow and steady exhale. This is repeated as many times as is needed, but usually until the instructor can observed physical signs of relaxation such as tension release in the shoulders, limbs and facial muscles. Participants are then led through a sequence of poses, often incorporating props to support the body and modifications for execution with out injury, strain or loss of connection with the breath. Poses are held anywhere from three to five minutes at a time. The instructor continuously cues breathing and often uses the inhale and exhale to get into and out of poses. Once it is nearing the end of the class, the pace slows down even more. This eventually leads to the savasana, mentioned above, which is a seven-minute resting period with the eyes closed. Participants are cued back to an awakened state by a few deep breaths, gentle moving of the fingers and toes, and then brought back to a seated position. This would conclude the yoga practice/ class.
Literature Review
Upon researching this topic, several studies named different causes as factors to reduce stress levels during and after participation in yoga classes. These studies explored levels of stress measured by self-reporting on a questionnaire or a stress/ anxiety assessment tool, measuring heart rate variability (HRV) and measuring cortisol levels in saliva. Above, the components of a yoga practice were highlighted in the class’ implementation, including breathing, physical activity and mindfulness. These components were investigated to find possible correlation with lowered stress levels. This study will investigate the findings in several studies and synthesize ideas and measures that they had in common.
Heart Rate Variability
Increased heart rate and blood pressure are often indicators of stress. When one is in a state of stress, the sympathetic nervous system is activated. This is sometimes referred to as the “fight or flight” response. Heart rate variability (HRV) measures the time between heartbeats and it has been used to examine the differences between the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous system activity. Low frequency (LF), high frequency (HF), LF/HF ratio, normal lower frequency (nLF), normal high frequency (nHF) and nLF/ nHF ratio are all components of measurement for HRV. These and other aspects of cardiac health are often predictors of good/ poor hea ...
113CHAPTER IIFirst, to understand how yoga can be a soluBenitoSumpter862
1
13CHAPTER II
First, to understand how yoga can be a solution, one must understand how a yoga class, specifically a yin/ restorative class, is implemented. Participants arrive to the space and sit down on their mats. Typically, they are instructed to lay down flat or engage in a supine yin yoga poses to start off the class. This signals the body to relax and sets the atmosphere to lower the body’s stress response. Then they are led in a series of deep breaths. Beginning with a long inhale filling the lungs and expanding the diaphragm, a brief retention of the oxygen, then a slow and steady exhale. This is repeated as many times as is needed, but usually until the instructor can observed physical signs of relaxation such as tension release in the shoulders, limbs and facial muscles. Participants are then led through a sequence of poses, often incorporating props to support the body and modifications for execution with out injury, strain or loss of connection with the breath. Poses are held anywhere from three to five minutes at a time. The instructor continuously cues breathing and often uses the inhale and exhale to get into and out of poses. Once it is nearing the end of the class, the pace slows down even more. This eventually leads to the savasana, mentioned above, which is a seven-minute resting period with the eyes closed. Participants are cued back to an awakened state by a few deep breaths, gentle moving of the fingers and toes, and then brought back to a seated position. This would conclude the yoga practice/ class.
Literature Review
Upon researching this topic, several studies named different causes as factors to reduce stress levels during and after participation in yoga classes. These studies explored levels of stress measured by self-reporting on a questionnaire or a stress/ anxiety assessment tool, measuring heart rate variability (HRV) and measuring cortisol levels in saliva. Above, the components of a yoga practice were highlighted in the class’ implementation, including breathing, physical activity and mindfulness. These components were investigated to find possible correlation with lowered stress levels. This study will investigate the findings in several studies and synthesize ideas and measures that they had in common.
Heart Rate Variability
Increased heart rate and blood pressure are often indicators of stress. When one is in a state of stress, the sympathetic nervous system is activated. This is sometimes referred to as the “fight or flight” response. Heart rate variability (HRV) measures the time between heartbeats and it has been used to examine the differences between the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous system activity. Low frequency (LF), high frequency (HF), LF/HF ratio, normal lower frequency (nLF), normal high frequency (nHF) and nLF/ nHF ratio are all components of measurement for HRV. These and other aspects of cardiac health are often predictors of good/ poor hea ...
Effects of a single session of yogic relaxation on cardiovascular parameters ...Yogacharya AB Bhavanani
Aim and objective: This pilot study was done to determine effects of a single session of yogic relaxation on cardiovascular parameters in a transgender population. Methods: Heart rate (HR) and blood pressure (BP) measurements were recorded in 106 transgender participants (mean age of 23.86 ± 7.87 y) attending a yogic relaxation program at CYTER, MGMCRI. Participants practised a series of techniques consisting of quiet sitting, om chanting, mukha bhastrika, nadi shuddhi, brahma mudra, pranava pranayama in sitting posture and savitri pranayama in shavasana. HR, systolic (SP) and diastolic pressure (DP) were recorded before and after the 60 minute session using non-invasive blood pressure (NIBP) apparatus. Pulse pressure (PP), mean pressure (MP), rate-pressure product (RPP) and double product (DoP) indices were derived from recorded parameters. Student’s paired t test was used to compare data that passed normality testing and Wilcoxon matched-pairs signed-ranks test for others. P values less than 0.05 were accepted as indicating significant differences for pre-post comparisons. Results: All recorded cardiovascular parameters witnessed a reduction following the session. This was statistically more significant (p < 0. 0001) in HR, MP, RPP and DoP and significant (p = 0.002) in SP. Conclusion: There is a healthy reduction in HR, BP and derived cardiovascular indices following a single yogic relaxation session in a transgender population. These changes may be attributed to enhanced harmony of cardiac autonomic function as a result of mind-body relaxation program. It is suggested that an open and non-hostile environment is conducive for obtaining such a state of psychosomatic relaxation and that such opportunities for transgender participants should be created in all healthcare facilities. This research paper was published in International Journal of Physiology, January-June, 2016, Vol. 4, No. 1
ABSTRACT: “Oh, East is East, and West is West, and never the twain shall meet,” said Rudyard Kipling. This dichotomy however seems to have been overcome in recent times, as many eastern healing traditions have slowly and steadily percolated the health care system worldwide. This is especially true of mind–body therapies that focus on the health promotive intrinsic connections that exist between the human brain, mind, body, and individual behaviour. This includes techniques of meditation (mantra meditation, mindfulness meditation, and others), qi gong, tai chi, and yoga.
This article appeared in the Annals of SBV 2014; 3 (1): 29-41.
Kiran and Kawalinder K. Girgla, Richa Ghay and Anterpreet K Arora
International Journal of Basic and Applied Medical Sciences (http://www.cibtech.org/jms/htm), 2011 Vol. 1 (1) September-December, 139-143
Dr Ananda's invited presentation on Yoga Research: Past, Present and Future at the International E-conference titled "Recent Advances in the Medical Sciences International E - Conference, RAMSIECON 2021" organised by Department of Physiology, Yenepoya Medical College, Yenepoya (Deemed to be University), Deralakatte, Mangalore from 30th June to 3rd July 2021.
The Good News, newsletter for June 2024 is hereNoHo FUMC
Our monthly newsletter is available to read online. We hope you will join us each Sunday in person for our worship service. Make sure to subscribe and follow us on YouTube and social media.
In Jude 17-23 Jude shifts from piling up examples of false teachers from the Old Testament to a series of practical exhortations that flow from apostolic instruction. He preserves for us what may well have been part of the apostolic catechism for the first generation of Christ-followers. In these instructions Jude exhorts the believer to deal with 3 different groups of people: scoffers who are "devoid of the Spirit", believers who have come under the influence of scoffers and believers who are so entrenched in false teaching that they need rescue and pose some real spiritual risk for the rescuer. In all of this Jude emphasizes Jesus' call to rescue straying sheep, leaving the 99 safely behind and pursuing the 1.
Discover various methods for clearing negative entities from your space and spirit, including energy clearing techniques, spiritual rituals, and professional assistance. Gain practical knowledge on how to implement these techniques to restore peace and harmony. For more information visit here: https://www.reikihealingdistance.com/negative-entity-removal/
The Book of Joshua is the sixth book in the Hebrew Bible and the Old Testament, and is the first book of the Deuteronomistic history, the story of Israel from the conquest of Canaan to the Babylonian exile.
Why is this So? ~ Do Seek to KNOW (English & Chinese).pptxOH TEIK BIN
A PowerPoint Presentation based on the Dhamma teaching of Kamma-Vipaka (Intentional Actions-Ripening Effects).
A Presentation for developing morality, concentration and wisdom and to spur us to practice the Dhamma diligently.
The texts are in English and Chinese.
Exploring the Mindfulness Understanding Its Benefits.pptxMartaLoveguard
Slide 1: Title: Exploring the Mindfulness: Understanding Its Benefits
Slide 2: Introduction to Mindfulness
Mindfulness, defined as the conscious, non-judgmental observation of the present moment, has deep roots in Buddhist meditation practice but has gained significant popularity in the Western world in recent years. In today's society, filled with distractions and constant stimuli, mindfulness offers a valuable tool for regaining inner peace and reconnecting with our true selves. By cultivating mindfulness, we can develop a heightened awareness of our thoughts, feelings, and surroundings, leading to a greater sense of clarity and presence in our daily lives.
Slide 3: Benefits of Mindfulness for Mental Well-being
Practicing mindfulness can help reduce stress and anxiety levels, improving overall quality of life.
Mindfulness increases awareness of our emotions and teaches us to manage them better, leading to improved mood.
Regular mindfulness practice can improve our ability to concentrate and focus our attention on the present moment.
Slide 4: Benefits of Mindfulness for Physical Health
Research has shown that practicing mindfulness can contribute to lowering blood pressure, which is beneficial for heart health.
Regular meditation and mindfulness practice can strengthen the immune system, aiding the body in fighting infections.
Mindfulness may help reduce the risk of chronic diseases such as type 2 diabetes and obesity by reducing stress and improving overall lifestyle habits.
Slide 5: Impact of Mindfulness on Relationships
Mindfulness can help us better understand others and improve communication, leading to healthier relationships.
By focusing on the present moment and being fully attentive, mindfulness helps build stronger and more authentic connections with others.
Mindfulness teaches us how to be present for others in difficult times, leading to increased compassion and understanding.
Slide 6: Mindfulness Techniques and Practices
Focusing on the breath and mindful breathing can be a simple way to enter a state of mindfulness.
Body scan meditation involves focusing on different parts of the body, paying attention to any sensations and feelings.
Practicing mindful walking and eating involves consciously focusing on each step or bite, with full attention to sensory experiences.
Slide 7: Incorporating Mindfulness into Daily Life
You can practice mindfulness in everyday activities such as washing dishes or taking a walk in the park.
Adding mindfulness practice to daily routines can help increase awareness and presence.
Mindfulness helps us become more aware of our needs and better manage our time, leading to balance and harmony in life.
Slide 8: Summary: Embracing Mindfulness for Full Living
Mindfulness can bring numerous benefits for physical and mental health.
Regular mindfulness practice can help achieve a fuller and more satisfying life.
Mindfulness has the power to change our perspective and way of perceiving the world, leading to deeper se
The Chakra System in our body - A Portal to Interdimensional Consciousness.pptxBharat Technology
each chakra is studied in greater detail, several steps have been included to
strengthen your personal intention to open each chakra more fully. These are designed
to draw forth the highest benefit for your spiritual growth.
2 Peter 3: Because some scriptures are hard to understand and some will force them to say things God never intended, Peter warns us to take care.
https://youtu.be/nV4kGHFsEHw
2 2009-a review of the scientific studies on cyclic meditation
1. 0973-6131
Volume 2 | Issue 2 | Jul-Dec 2009
International
Journal of Yoga
Contents
IJOY
The power of Prana
}
A review of the scientific studies on cyclic meditation
}
Cardiovascular and metabolic effects of intensive Hatha Yoga training in middle-aged and older women from
}
northern Mexico
Effect of yogic education system and modern education system on memory
}
Motion analysis of sun salutation using magnetometer and accelerometer
}
Normative data for the digit-letter substitution task in school children
}
Effects of yoga on symptom management in breast cancer patients: A randomized controlled trial
}
Online full text at
http://www.ijoy.org.in
Published by
Medknow Publications
2. Review Article
A review of the scientific studies on cyclic meditation
Pailoor Subramanya, Shirley Telles
Indian Council of Medical Research, Center for Advanced Research in Yoga and Neurophysiology, SVYASA, Bangalore, India
Address for correspondence: Dr. Shirley Telles,
Patanjali Yogpeeth, Maharishi Dayanand Gram, Bahadrabad,
Haridwar-249 402, Uttarakhand, India.
E-mail: shirleytelles@gmail.com
DOI: 10.4103/0973-6131.60043
GENERAL
Yoga is an ancient science, originating in India, which
has components of physical activity, instructed relaxation
and interoception.[1] Yoga includes diverse practices,
such as physical postures (asanas), regulated breathing
(pranayama), meditation and lectures on philosophical
aspects of yoga.[2-3] Meditation is the seventh of eight
steps prescribed to reach an ultimate stage of spiritual
emancipation (Patanjali, circa 900 B.C.).[4] While many
practitioners do learn meditation directly, others find it
easier to first pass through the other stages - learn yoga
postures (asanas) and regulated breathing (pranayamas).
It is postulated that when a novïce attempts to meditate
directly, there could be two responses based on the quality
of the mind viz., (i) a rajasic – active (personality) mind
would be restless all through the session and (ii) a tamasic
– a mind with inertia could fall asleep. This problem
of the mind is addressed in the Mandukya Upanishad.
Based on this a technique of ‘moving meditation’, which
combines the practice of yoga postures with guided
meditation was evolved, called cyclic meditation (CM), by
H.R. Nagendra, Ph.D., which has its’ origin in an ancient
Indian text, Mandukya Upanishad.[5] It is interesting to
note that CM does induce a quiet state of mind, which is
compatible with the description of meditation (dhyana
or effortless expansion), according to Patanjali. The
description states: ‘Tatra pratyayaikatanata dhyanam’
(Patanjali’s Yoga Sutras, Chapter 3: Verse 2). This means
that the uninterrupted flow of the mind towards the object
chosen for meditation is dhyana.[4] Indeed, all meditations,
irrespective of the strategies involved are believed to help
reach this state. There are several strategies in meditation
which include breath awareness, awareness of internal
sensations, directing the attention to a mantra or a koan,
and keeping the eyes open with the gaze fixed on the object
of meditation.
The verse on which CM is based, states: ‘In a state of mental
inactivity awaken the mind; when agitated, calm it; between
these two states realize the possible abilities of the mind.
If the mind has reached states of perfect equilibrium do
46
not disturb it again’. The underlying idea is that, for most
persons, the mental state is routinely somewhere between
the extremes of being ‘inactive’ or of being ‘agitated’ and
hence to reach a balanced/relaxed state the most suitable
technique would be one which combines ‘awakening’ and
‘calming’ practices.
In CM, the period of practicing yoga postures constitutes
the ‘awakening’ practices, while periods of supine rest
comprise ‘calming practices’. An essential part of the
practice of CM is being aware of sensations arising in
the body.[6] This supports the idea that a combination
of stimulating and calming techniques practiced with
a background of relaxation and awareness (during CM)
may reduce psycho physiological arousal more than
resting in a supine posture for the same duration. The
practice of CM, includes yoga postures (asanas) which
involve muscle stretching and this has diverse benefits.
The effects, benefits and possible mechanisms underlying
CM are given below.
SCIENTIFIC STUDIES ON CM
The studies described below were all carried out at the
Swami Vivekananda Yoga Research Foundation, Bangalore,
India, where the technique was devised.
Studies on autonomic and respiratory variables
In a previous study, heart rate variability (HRV) was
studied in 42 male volunteers in CM and supine rest
(SR) sessions. The high frequency (HF) power of the
HRV increased during both CM and SR practice, which
is considered to suggest increased vagal tone.[7] However,
there was a marginally greater increase during CM (4.4
%) compared to during SR (1.0 %). In the same study the
low frequency (LF) power which is believed to correlate
with sympathetic activity was significantly less during
both CM (1.8 % decrease) and SR (0.3 % decrease). The
study showed parasympathetic dominance. The exact
mechanism underlying the effect of CM on the autonomic
nervous system is difficult to determine. The effect may be
International Journal of Yoga Vol. 2: Jul-Dec-2009
3. Scientific studies on CM
brought about by reduced cortical activity, which in turn
may modify the activity at the level of the hypothalamus.
An earlier study on 35 male volunteers (between 2046 yrs of age) showed a significant decrease in oxygen
consumption and increase in breath volume were
recorded after guided relaxation practiced for 10 minutes
compared to the equal duration of supine rest. During
guided relaxation the power of the LF component of the
heart-rate variability spectrum reduced, whereas the
power of the HF component increased, suggesting reduced
sympathetic activity.[8] However, another study on 40 male
volunteers (16 to 46 yrs) showed that Isometric relaxation
technique practiced for a minute showed a reduction in
the physiological signs of anxiety and stress.[9]
More recently, a study on 30 male volunteers (20 to 33 years)
showed a decrease in heart rate (HR), low frequency power
(LF power), LF/HF ratio, and an increase in the number of
pairs of Normal to Normal RR intervals differing by more
than 50 ms divided by total number of all NN intervals
(pNN50) following the practice of cyclic meditation (CM)
suggestive of a shift towards sympatho-vagal balance in
favor of parasympathetic dominance during sleep.[10]
Studies on applications in reducing occupational stress
levels
In a subsequent study correlating CM and heart
rate variability, a two-day CM program decreased
occupational stress levels and baseline autonomic
arousal in 26 asymptomatic, male, middle managers,[11]
suggesting significant reduction in sympathetic activity.
The mechanisms underlying the decrease in occupational
stress levels may be related to decreased autonomic arousal
(sympathetic activation) as well as psychological factors,
though this remains a speculation.
Studies on metabolism and oxygen consumed
An earlier study on oxygen consumption showed that a
period of CM significantly reduced oxygen consumption
to a greater degree (32.1%) than a comparable period of
supine rest.[12] A recent study also showed that after the
practice of CM oxygen consumption decreased (19.3 %)
compared to following SR (4.8 %). Also, the change in
oxygen consumption suggested that after the practices (but
not during) there was a period of physiological relaxation
which was more after CM compared to SR.[13]
The energy expenditure (EE), respiratory exchange ratio
(RER) and heart rate (HR) of 50 male volunteers were
assessed before, during, and after the sessions of CM and
sessions of supine rest. CM reduced the energy expenditure
more than supine rest alone.[14] The studies cited above
were conducted using the self-as-control design. Reduction
International Journal of Yoga Vol. 2: Jul-Dec-2009
in oxygen consumption due to CM practice could be related
to decreased oxygen consumption of the brain and the
skeletal muscles (which are probably more relaxed with
the practice of CM).
Studies on attention and electrophysiology
Earlier studies showed that despite the changes suggestive
of parasympathetic dominance following CM, there was a
decrease in the P300 peak latency and an increase in the
P300 peak amplitude when the P300 was obtained using
an auditory oddball paradigm.[15] The P300 component of
event-related brain potentials (ERPs) is generated when
persons attend to and discriminate stimuli which differ
in a single aspect. More recently, middle latency auditory
evoked potentials (0-100ms range) were examined in 47
male volunteers before and after the practice of CM which
has resulted in prolonged latencies of evoked potentials
generated within the cerebral cortex, supporting the idea
of cortical inhibition after CM.[16] The studies cited above
were conducted using the self-as-control design. The
mechanism by which CM may improve attention while
reducing sympathetic tone may be related to increased
proprioceptive input (during the practice of asanas) to the
Reticular Activating System (RAS), which in turn keeps
cortical areas receptive and active.[17] This is difficult to
understand as generally increased alertness and vigilance
is associated with an increase in sympathetic tone.
Studies on performance in cancellation task
In a previous study, the effect of CM practice on
performance in a letter cancellation task, was assessed
in 69 male volunteers (whose ages ranged from 18 to
48 years).[18] There was improved performance in the
task which required selective attention, concentration,
visual scanning abilities, and a repetitive motor response
following CM. The results were interpreted to suggest
that the improved performance after CM suggests that the
practice not only globally enhances performance but also
selectively reduces the probability of being distracted.
Again, it is difficult to understand how CM practice,
associated with reduced sympathetic activity, increases the
performance in an attention task. As described above this
may be via increased proprioceptive input to the reticular
activating system.
Study on memory and anxiety
In a recent study 57 male volunteers (group average age
± S.D., 26.6 ± 4.5 years) the immediate effect of CM
and SR were studied on memory and state anxiety. A
cyclical combination of yoga postures and supine rest
in CM improved memory scores immediately after the
practice and decreased state anxiety more than rest in a
classical yoga relaxation posture (shavasana).[19] Like the
47
4. Subramanya and Telles
P300 event-related potential and the letter cancellation
task, performance in the memory task requires increased
alertness. The mechanism (as described above) remains
speculative.
ACKNOWLEDGMENT
Study on polysomnography
REFERENCES
In a recent study, whole night polysomnography measures
and the self-rating of sleep were assessed on the night
following a day in which 30 male volunteers practiced
CM twice (approximately 22:30 minutes each time). This
was compared to another night when they had two, equal
duration sessions of supine rest (SR) on the preceding day.
The percentage of slow wave sleep (SWS) was significantly
more in the night following CM practice than the night
following SR; percentage of rapid eye movement (REM)
sleep and the number of awakenings per hour were less.
The practice of CM during day time has been shown
to increase the percentage of slow wave sleep in the
subsequent night.[20] CM has a number of components
which may facilitate sleep such as increased physical
activity, muscle stretching, interoception, and guided
relaxation.
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Vivekananda Kendra. Yoga the science of holistic living. Chennai:
Vivekananda Kendra Prakashan Trust; 2005.
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Nagendra HR. Yoga its’ basis and applications. Bangalore: Swami
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Saraswati Niranjanananda Swami. Prana, Pranayama, Pranavidya. Munger,
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Taimini IK. The science of yoga. Madras, India: The Theosophical Publishing
House; 1986.
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Chinmayanada Swami. Mandukya Upanishad. Bombay, India: Sachin
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Nagendra HR, Nagarathna R. New perspectives in stress management.
Bangalore, India: Swami Vivekananda Yoga Prakashana; 1997.
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Sarang P, Telles S. Effects of two yoga based relaxation techniques on heart
rate variability. Int J Stress Manag 2006;13:460-75.
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CONCLUSION
The practice of CM in general appears to bring about a
state of low physiological activation, as described above,
with reduced oxygen consumption and a shift in the
sympathovagal balance towards vagal dominance. A period
of CM practice significantly reduces oxygen consumption
and energy expenditure to a greater degree (32.1%) than
a comparable period of supine rest. The CM program has
also been shown to decrease occupational stress levels and
baseline autonomic arousal. There is also an improved
performance in a letter cancellation task which requires
selective attention, concentration, visual scanning abilities,
and a repetitive motor response following CM. Moreover, a
study of the P300 following CM suggested that participants
showed a better ability to discriminate auditory stimuli
of different pitches in a P300 auditory oddball task. The
prolonged latencies of evoked potentials, generated within
the cerebral cortex after the practice of CM, supported the
idea of cortical inhibition after CM. The practice of CM
during day time has been shown to increase the percentage
of slow wave sleep in the subsequent night. This
suggests that CM practice (i) reduces autonomic arousal,
(ii) improves attention, and (iii) improves quality of sleep.
48
The authors gratefully acknowledge H.R. Nagendra, Ph.D. who
derived the cyclic meditation technique from ancient yoga texts.
International Journal of Yoga Vol. 2: Jul-Dec-2009