IJERSS Volume 1 | Issue 9 Sep 2014

Research Paper
EFFECT OF DIFFERENT PACKAGES OF YOGIC HEALTH SCIENCE
PRACTICES ON SELECTED MOTOR SURYA
Keywords: Yogic Practices, SURYA
NAMASKAR FITNESS COMPONENTS AND NAMASKAR
PSYCHOLOGICAL VARIABLES AMONG
ADOLESCENT BOYS
Md.Azamith Research Scholars, University College of Physical Education &Sports Sciences, A.N.U
Dr.P.P.S.Paul Kumar Principal, University College of Physical Education &Sports Sciences, A.N.U

ABSTRACT
The study was the effects of different packages of yogic practices on selected motor fitness components, and psychological variables
among adolescent boys. Formulated as a true random group design, consisting of a pre test and post test. The randomly selected
subjects (n=90) adolescent boys from different schools in Andhra Pradesh were randomly assigned to three equal groups of thirty
each. The groups were assigned as Experimental Groups I, II and control group respectively. Pre tests were conducted for all the
subjects on selected motor fitness, and psychological variables such as flexibility, agility and muscular strength, anxiety, aggression
and self confidence. The experimental groups participated in their respective yogic practices simplified kundalini yoga and
suryanamaskar respectively for a period of twelve weeks. The obtained data were subjected to statistical treatment to find out the
significance in the means using ANCOVA. In all cases 0.05 level was fixed to test the hypothesis set for this study.
__________________________________________________________________________________________________________
pranamayakosha. The Pranamayakosha is made up of five
major pranas which are collectively known as the pancha or
I. INTRODUCTION five pranas: prana, apana, samana, udana and vyana. Yoga
"When you are fit, you look better, feel better and are likely to Sastra tells us that prana the air we breathe, fulfils several
have more physical energy; when you feel fit; the good things functions in the human body. Each of these has a special
of life have more meaning: The sky is blue, the music sweeter, name:
the steak tastier."(Percival, (1977) Modern world is the
outcome of many scientific inventions through centuries. Prana- Prana (here the general term takes on a specific
Scientific instruments and machinery have helped to lead the meaning) that circulates in the area around the heart and
daily life with ease and comfort. The modern man depends controls breathing.
mostly upon the scientific equipment for his daily routine, Apana- Prana that circulates in the lower regions of the
involving mainly his mental powers to have a comfortable life, abdomen and controls excretory function (urine and faeces)
resulting in fall and deterioration in his physical health and Samana- Prana that stimulates the gastric juices, thus
capacity. Modern man need not toil like his forefathers in his facilitating digestion.
daily life. So he has become less vigorous and less active. Udana-Prana that remains in the thoracic cage controls the
The inactivity and pressure of work result in stress, which is absorption of air and food.
on the increase in the urban areas. Fatal cardiac arrests affect Vyana-Prana that spreads throughout the body and distributes
even youngsters in their early thirties. It is here the concept the energy from food and breath.
and the initiative for games and physical exercises become
useful. The twentieth century man is not even a chip of the III. YOGA
giants that bestrode the world till the end of the last century. Yoga means the experience of oneness or unity with inner
being. This unity comes after dissolving the duality of mind
II. YOGIC CONCEPT OF HUMAN BODY and matter into supreme reality. It is a science by which the
According to yogic physiology, the human framework is individual approaches truth. The aim of all yoga practice is to
comprised of five bodies or sheaths, which account for the achieve truth where the individual soul identifies itself with
different aspects to dimensions of human existence. These five the supreme soul or God. Yoga has the surest remedies for
sheaths are known as: man’s physical as well as psychological ailments
a) Annamayakosha, the food or material body.
b) Manomayakosha, the mental body. IV. OBJECTIVES OF THE STUDY
c) Pranamayakosha, the bioplasmic or vital energy body. The objective of the study was to make a status analysis of
d) Vijnanamayakosha, the psychic or higher mental body. Suryanamaskar, self confidence among adolescent boys. and
e) Anandamayakosha, the transcendental or bliss body. to find out the effect of different packages of yoga, namely,
simplified kundalini yoga and suryanamaskar on selected
Although these five sheaths function together to form an physiological and psychological variables.
integral whole, the practices of pranayama work mainly with

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 IJERSS Volume 1 | Issue 9 Sep 2014
V. STATEMENT OF THE PROBLEM
The purpose of the study was to find out the effect of different
packages of yogic practices on selected motor fitness
components and psychological variables among adolescent
boys.
VI. HYPOTHESIS
It was hypothesized that there would be significant in different
packages of yogic practices, namely, simplified kundalini
yoga and suryanamaskar among adolescent boys. It was
hypothesized that there would be significant difference in
psychological variables, such as, anxiety, aggression and self
confidence due to different packages of yogic practices,
namely, simplified kundalini yoga and suryanamaskar among
adolescent boys.
VII. SIGNIFICANCE OF THE STUDY
Students are the future citizens of any country. Their
excellence in all fields of life is need of the hour. The
following were found to be the significance of the study.
1. The study was significant in assessing the selected
psychological variables variables suryanamaskar among
adolescent boys.
2. The study was significant in assessing the selected
psychological variables, such as, self confidence
(suryanamaskar) among adolescent boys.
VIII. DELIMITATIONS
1. The study is delimited only to adolescent boys.
2. The data would be collected from sixty adolescent school
boys divided into three groups, namely, experimental group
( group A), experimental group (Group B) and control group
(group C) consisting of twenty each.
3. Age of the subjects ranged from 15 to 17 years only.
4. The study was delimited to the students doing their studies
in Andhra Pradesh.
5. The studies are further delimited to the following
dependent variables.
IX. LIMITATIONS
Certain factors like life style, body structure, personal habits,
family heredity, and motivational factors are not to be taken
into consideration for this study. Certain factors like diet,
environmental and climatic conditions, and economical
background are not to be taken into consideration. The day to
day routine works would not be controlled
X. METHODOLOGY
The purpose of this study was find out the effects of different
packages of yogic practices on selected motor fitness
components, and psychological variables among adolescent
boys. To facilitate the study, ninety adolescent boys were
randomly selected in the age group of 14 to 17 years. The
selected subjects were randomly divided into three groups,
consisting of 30 in each group. Group I and II were
experimental groups and group III was control group.
The requirements of the experimental procedures, testing as
International Journal of Engineering Research and Sports Science
Research Paper
well as exercise schedules were explained to them so as to
avoid any ambiguity of the effort required on their part and
prior to the administration of the study, the investigator got the
individual consent from each subject.
XI. EXPERIMENTAL DESIGN
The study was formulated as a true random group design,
consisting of a pre test and post test. The randomly selected
subjects (n=90) adolescent boys from different schools in
Andhra Pradesh were randomly assigned to three equal groups
of thirty each. The groups were assigned as Experimental
Groups I, II and control group respectively. Pre tests were
conducted for all the subjects on selected, psychological
variables such as, anxiety, aggression and self confidence.
The experimental groups participated in their respective yogic
practices simplified kundalini yoga and suryanamaskar
respectively for a period of twelve weeks. The post tests were
conducted on the above said dependent variables after the
experimental periods from all the three groups. The
differences between the initial and final means of the selected
variables were the effect of different packages of yogasanas on
adolescent boys. The obtained data were subjected to
statistical treatment to find out the significance in the means
using ANCOVA. In all cases 0.05 level was fixed to test the
hypothesis set for this study.
XII. DISCUSSION ON FINDINGS
TRAINING PACKAGE FOR SURYANAMASKAR
DESCRIPTION OF SURYA NAMASKAR
Pranamasana
Position I: Pranamasana( Keep the eyes closed)
Remain standing upright with the feet together. Slowly bend
the elbows and place the palms together in front of the chest in
namaskara mudra, mentally oflèring homage to the sun, the
source of all life.
Relax the whole body.
Breathing: Breathe normally.
Awareness: Physical — on the chest area.
Spiritual — on anahata chakra.
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 IJERSS Volume 1 | Issue 9 Sep 2014
Benefits: This pose establishes a state of concentration and
calmness in preparation for the practice to be performed.
Mantra: Om Mitraya Namaha, salutations to the friend of all
Hasta Utthanasana
Position 2: Hasta Utthanasana (raised arms pose)
Seperate the hands, raise and stretch both arms above the
head, keeping them shoulder width apart.
Bend the head, arms and upper trunk slightly backward.
Breathing: Inhale while raising the arms.
Awareness: Physical — on the stretch of the abdomen and
expansion of the lungs.
Spiritual — on vishuddhi chakra.
Mantra: Om Ravaye Namaha, salutations to the shining one
Padahastasana
Position 3: Padahastasana (hand to foot pose)
Bend forward from the hips until the fingers or palms of the
hands touch the floor on either side of the feet. Bring the
forehead as close to the knees as is comfortable. Do not strain.
Keep the knees straight.
Breathing: Exhale while bending forward. Contract the
abdomen in the final position to expel the maximum amount
of air from the lungs.
Awareness: Physical — on the back and pelvic region.
Spiritual — on swadhisthana chakra.
Contra-indications: People with back conditions should not
bend forward fully. Bend from the hips, keeping the spine
straight, until the back forms a ninety degree angle with the
legs, or bend only as far as is comfortable. Cautions for
inverted postures apply.
Mantra: Om Suryaya Namaha, salutations to he who induces
activity.
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Research Paper
Ashwa Sanchalanasana
Position 4: Ashwa Sanchalanasana (equestrian pose)
Place the hands on the floor beside the feet. Stretch the right
leg back as far as is comfortable and grasp the floor with the
toes. At the same time, bend the left knee, keeping the left
foot on the floor in the same position. Keep the arms straight.
In the final position, the weight of the body should be
supported on both hands, the left foot, right knee and toes of
the right foot. The head should be tilted backward, thr back
arched and the inner gaze directed upward to the eyebrow
centre.
Breathing: Inhale while stretching the right leg back.
Awareness: Physical — on the stretch from the thigh through
the lower back, and on the eyebrow centre while balancing.
Spiritual — on ajna chakra.
Contra-indications: The full stretch is not advised for people
with knee or ankle problems.
Mantra: Om Bhanave Namaha, salutations to he who
illumines.
Parvatasana
Position 5: Parvatasana (mountain pose)
Keep the hands and right foot still, and take the left foot back
beside the right foot. Simultaneously, raise the buttocks and
lower the head between the arms so that the back and legs
form two sides of a triangle. The legs and arms straighten in
the final position and the heels come down towards the floor
in the final pose. Bring the head and shoulders towards the
knees. Do not strain.
Breathing: Exhale while taking the left leg back.
Awareness: Physical — on the stretch through the Achilles
tendons, the back of the legs, shoulders and throat region, and
on relaxing the hips.
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 IJERSS Volume 1 | Issue 9 Sep 2014
Spiritual — on vishuddhi chakra.
Contra-indications: Cautions for inverted postures apply.
Benefits: This pose strengthens the nerves and muscles in the
limbs and back. It helps to increase height by stretching
muscles and ligaments, enabling growing bones to grow
longer. Circulation is stimulated, especially in the upper spine
between the shoulder blades.
Mantra: Om Khagaya Namaha, salutations to he who moves
quickly in the sky.
Ashtanga Namaskara
Position 6: Ashtanga Namaskara (salute with eight parts or points)
Keep the hands and feet in place. Lower the knees, chest and
chin to the floor; the feet will come up on to the toes. In the
final position only the toes, knees, chest, hands and chin touch
the floor. The knees, chest and chin should touch the floor
simultaneously. If this is not possible, first lower the knees,
then the chest, and finally the chin. The buttocks, hips and
abdomen should be raised.
Breathing: The breath is held out in this pose. There is no
respiration.
Awareness: Physical — on the arch in the lower back and on
the abdominal region.
Spiritual — on manipura chakra.
Contra-indications: People with serious back problems, high
blood pressure or heart conditions should not do this practice.
Benefits: This pose strengthens the leg and arm muscles,
develops the chest and exercises the region of the spine
between the shoulder blades.
Mantra: OmPushneNamaha, salutations to the giver of
strength.
Bhujangasana
Position 7: Bhujangasana (cobra pose)
Keep the hands and feet in place. Slide the chest forward and
raise first the head, the shoulders, then, straightening the
elbows, arch the back into the cobra pose. This will lower the
buttocks and hips to the floor. Bend the head back and direct
the gaze upward to the eyebrow centre. The thighs and hips
remain on the floor and the arms support the trunk. Unless the
spine is very flexible the arms will remain slightly bent.
Breathing: Inhale while raising the torso and arching the back.
International Journal of Engineering Research and Sports Science
Research Paper
Awareness: Physical - on relaxation of the spine. Spiritual - on
swadhisthana chakra.
Contra-indications: Not advised for people suffering from
peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism.
Mantra: Om Hiranya Garbhaya Namaha, salutations to the golden,
cosmic self.
Position 8: Parvatasana (mountain pose)
The hands and feet do not move from position 7. From
bhujangasana assume parvatasana. Keep the arms and legs
straight, grip the floor with the toes and use the strength of the
arms to raise the buttocks and lower the heels to the floor.
Breathing: Exhale while raising the buttocks.
Awareness: As for position 5.
Mantra: Orn Marichaye Namaha, salutations to the Lord of the
Dawn.
Position 9: Ashwa Sanchalanasana (equestrian pose)
Keep the palms flat on the floor and the right foot in place.
Bend the left leg and bring the left foot forward between the
hands. Simultaneously, lower the right knee so that it touches
the floor and push the pelvis forward. Tilt the head backward,
arch the back and gaze at the eyebrow centre.
Breathing: Inhale while assuming the pose.
Awareness: As for position 4.
Mantra: Orn Adityaya Namaha, salutations to the son of Aditi, the
cosmic Mother.
Position 10 : Padahastasana (hand to foot pose)
Bring the right foot forward next to the left foot. Straighten
both legs. Bring the forehead as close to the knees as possible
without straining.
Breathing: Exhale while performing the movement.
Awareness: As for position 3.
Mantra: Om Savitre Namaha, salutations to the Lord of Creation.
Position 11 : Hasta Utthanasana (raised arms pose)
Keep the arms and spine in a straight line. Raise the torso and
stretch the arms above the head. Keep the arms separated,
shoulder width apart. Bend the head, arms and upper trunk
backward slightly.
Breathing: Inhale while straightening the body
Awareness: As for position 2.
Mantra: Om Arkaya Narnaha, salutations to he who is fit to be
praised.
Position 12: Pranamasana (prayer pose)
Bring the palms together in front of the chest.
Breathing: Exhale while assuming the final position.
Awareness: As for position 1.
Mantra: Om Bhaskaraya Namaha, salutations to he who leads to
enlightenment.
Positions 13 - 24: The twelve positions of surya namaskara
are practised twice to complete one round. Positions I to 12
constitute half a round. In the second half, the positions are
repeated with two small changes related to ashwa
sanchalanasana:
a) In position 16, instead of stretching the right foot backward,
stretch the left foot back.
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b) In position 21, bend the right leg and bring the right foot
between the hands.
XIII. STATISTICAL TECHNIQUE
The data obtained were analysed by analysis of variance
(ANOVA) and analysis of covariance (ANCOVA). The
analysis of variance will be used to assess the significance of
difference between the pre-test and post-test, for each of the
variables on the effect of different yogic practices and control
groups separately. Analysis of covariance may be computed
for any number of experimental groups, the final means were
adjusted for differences in the means were tested for
significance. A further of this method is that analysis of
variance is first computed for the difference between initial
mans. In this instance, no significance, ‘F’ ratio will provide
confidence that the critical samples came from the same
population and are devoid of sampling bias. When the F ratio
was found to be significant, Scheffe’s post hoc test was to find
out the paired mean significant difference. (Clarke and Clark,
1972). Scheffe test has the greatest power and is the most
conservation with respect to Type 1 error: this method loads to
the smallest number of significance differences. The
difference between two means would be significant if it
exceed Scheffe F. In order to be significant, F’ must equal (k –
1) (F .05 or F .01). Thus, the necessary F’ rations for the
difference between paired adjusted mean (k-1).
CONCLUSION
On the completion of each half round, lower the arms to the
side, relax the body and concentrate on the breath until it
returns to normal. After completing surya namaskara, practise
shavasana for a few minutes. This will allow 1e heartbeat and
respiration to return to normal and all the muscles to relax.
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