Effect on Muscle-power, Aerobic Capacity and Emotional State after Practice of Suryanamaskar

Introduction: Suryanamaskar is a part of Yoga whose origin lies in the worship of surya. It consists of a sequence of twelve asanas. According to Yoga literature during Suryanamaskar, muscles of the entire body experience alternate stretch and pressure1. Certain poses requiring sustained contractions builds strength whereas the certain others improves the flexibility with static stretching7. Suryanamskar also give optimal stress on cradio-respiratory system10. It increases the movement of diaphragm and abdominal breathing leading to better oxygenation and a lower respiratory rate2. It works equally on mind, body and soul8. While performing Suryanamaskar brain needs to concentrate on each asana17. Thoughtless state of mind contains no stress, depression or anxiety8. Thus aim of this study is to quantify effects of Suryanamaskar on aerobic capacity, muscle-power and emotional state of healthy individuals.

Methodology: Cross-sectional study design with 30 healthy young individuals in the age group of 18-35years.Individuals who are practicing yoga or involved in any other form of aerobic training or fitness regimen were excluded.

Procedure: Each subject was informed and a written consent was taken. Assessment using Vertical jump test, Queen's college step test and DASS [Depression, Anxiety and Stress Scale] done.Subject was introduced to do the 12 steps (asanas) with breathing, a warm-up session&a cool down session included. The numbers of Suryanamaskars were gradually increased from 4 in the first session to 24 in the last session.Post 3 weeks assessment repetated.

Results: Significant increase in muscle power [p value < 0.0001],aerobic capacity ( P value < 0.0001) seen. Also improvement noted in the DASS score [p value < 0.0001] post 3 weeks. Conclusion: Suryanamaskar can be considered as an integral part of muscle strengthening as well as aerobic conditioning programme.