YOGA

Yoga is the physical, mental, and spiritual practices or disciplines which originated
in ancient India with a view to attain a state of permanent peace of mind in order
to experience one's true self.The term yoga can be derived from either of two
roots, (to yoke) or (to concentrate). The Yoga Stras of defines yoga as "the
stilling of the changing states of the mind. Yoga has also been popularly defined
as "union with the divine" in other contexts and traditions. Various traditions of
yoga are found in Hinduism, Buddhism and Jainism. Hinduism, yoga is one of the
six stika schools (accepts authority of Vedas) of Hindu philosophy.Yoga is also an
important part of Vajrayana and Tibetan Buddhist philosophy.
The Importance of Yoga for Sports Persons
Sport is not purely a physiological phenomenon but a complex interplay of the
mind and body. It is now becoming more and more competitive and has also
become a career with an emphasis on monetary gains and the desire to win at
any cost. Therefore, it is important to find solutions to the changing sports scene
of today. A sports person needs four basic qualities: Speed, Skill, Strength and
Stamina. To achieve these in professional sports, the daily life of a sports person
calls for discipline in training, a balanced diet, a balanced lifestyle and an inner
focus and determination. Yoga is a holistic system teaching skills which many
sports persons seek, such as control over the mind, control over the body, good
breathing habits, relaxation under pressure, highly developed concentration skills
and the ability to focus on the present.
Asanas, Pranayama and Meditation unite the forces of body and mind so that
they are not at odds with one another and they help to develop greater body
awareness and build up vitality and concentration.
HOW YOGA HELPS A SPORTS PERSON

Yoga helps a sports person to feel and understand the body processes more
accurately, thereby learning what the body needs. By understanding this, an
athlete can work on areas that need attention with confidence.
Yoga is useful for all types of sports to help prevent injuries. One gets extra
agility which helps to avoid damage, provides more strength and improves a
player's ability to react to a situation.
In competitions, athletes at all ability levels tend to have a fear of losing, of
other competitors, or of developing mental deterrents to excellent performance.
Yoga trains us to be our best every single moment, to hold ourselves at our
highest standard and to go beyond our preconceived limitations.
Yoga postures work all around a limb and help to knit the muscle fibres thus
building resilience to injury. By anticipating areas of the body that are subject to
stress, one can use Yoga effectively to pre-strengthen areas of concern.
Due to long term sports training, muscular imbalance can develop in the body
which can lead to damage and injury. Yoga's practices are ideal in this respect
because integration, balance and harmony are keywords of Yoga. These practices
correct the one-sided effect of training by promoting general harmonious
development of the body and by improving the whole physical system.
Yoga practices offer the natural remedy because Asanas are based on the gentle
stretching of muscles, which induces relaxation and increases the blood supply.
These also release residual tension and speed up regeneration. It is a natural
counterbalance to the muscular effort of training and competing.
Sports training tends to be very intensive over an extended period of time. This
again can lead to a form of imbalance where muscles or the body as a whole
becomes weak through over exertion. Regeneration is a remedial process for
regaining strength and for the prevention of injuries. Yoga regeneration exercises
are based on the principle that after contracting for a specific time period in an
isometric movement against specific resistance, muscles will release and relax.
But all this would be effective only if done consciously.




MEDITATION
Meditation is a practice in which an individual trains the mind or induces a mode
of consciousness, either to realize some benefit or as an end in itself.
The term meditation refers to a broad variety of practices (much like the term
sports) that includes techniques designed to promote relaxation, build internal
energy or life force (qi, ki, prana, etc.) and develop compassion, love, patience,
generosity and forgiveness. A particularly ambitious form of meditation aims at
effortlessly sustained single-pointed concentration single-pointed analysis, meant
to enable its practitioner to enjoy an indestructible sense of well-being while
engaging in any life activity.
The word meditation carries different meanings in different contexts. Meditation
has been practiced since antiquity as a component of numerous religious
traditions and beliefs. Meditation often involves an internal effort to self-regulate
the mind in some way. Meditation is often used to clear the mind and ease many
health issues, such as high blood pressure, depression, and anxiety. It may be
done sitting, or in an active wayfor instance, Buddhist monks involve awareness
in their day-to-day activities as a form of mind-training. Prayer beads or other
ritual objects are commonly used during meditation in order to keep track of or
remind the practitioner about some aspect of the training.
Meditation isn't just for monks seeking enlightenment -- scientific research shows
that athletes can also benefit from the practice. The improved concentration,
relaxation and endurance that result from meditation help athletes of all ages
excel. Visualization techniques employed during meditation can also lead to
success on the track, court or field. Whatever your sport, introducing meditation
into your life, or even just meditating hours before a game, can make a difference
when it comes to winning or losing.
Relaxation
Stress during a game can interfere with athletes' judgment and cause poor
performance. Meditating before a game helps to reduce stress levels and enable
an athlete to feel relaxed, calm and focused. The combination of relaxation and
alertness is key to succeeding at many sports.
Endurance
Some endurance athletes, such as Cycling Hall of Famer John Howard, use
meditation along with visualization techniques to improve staying power.
Meditation enhances both performance and the ability to enjoy the exercise,
even during long distances such as cycling marathons. Tuning into your breathing
can turn a potentially grueling endurance race into miles of relaxing breathing
meditation, transforming a potential ordeal into an opportunity for enjoyment.

MEDITATIVE PROCESS

One of the most important aspects for the sport persons to understand is the
Meditative process which helps us to understand our own nature, to accept
ourselves as we are, and to work from that point. There is a technique of
contemplation or Meditation which allows a close analysis of our Strengths,
Weaknesses, Ambitions and Needs that can make the difference between success
and failure. It is a written exercise. Use one sheet of paper per aspect and add
pages as needed. For example, you might start writing down all your strengths,
then on a different page all your weaknesses and so on. In the second session,
examine your strengths and answer questions about them. You might want to
add a page to that section and so on. After you have written down all the
strengths, weaknesses, ambitions and needs you can think of, start asking
yourself questions about each principle.

This process can be continued as a short daily Sadhana, for ten to fifteen minutes
at the end of each day. This short daily Sadhana can be done for two to three
months. At the end of each month count all your personality characteristics and
see what you really are. After two to three months of daily practice, stop doing
this process. Observe what happens; observe your awareness of yourself. Breaks
in between are essential as a mental rest because it is very confronting. After a
break of two to four weeks, start a second round of this Sadhana.

You may find surprises as it may be different strengths from the previous month.
Some qualities that featured strongly in one session may not appear in the next,
or what appeared as a strength may come up as a weakness, need or ambition,
because different situations show up different aspects of our personality. It all
depends on your awareness, how you look at things, as to whether a quality
comes up in one aspect or another. After some time you know that what you
need is there; you just have to tap into it. It all becomes very positive. You begin
to realize that your moods and attitudes change according to the way you see
things.
This begins to give you some control over them. Your self-image then changes
too. You realize that any quality is a momentary thing, and you can learn to
unidentify with the aspects of your personality. You realize everything changes
and is really impermanent. It becomes very exciting and inspiring to watch what is
happening. Transformation occurs. It is not instant Smadhi, but practising
Sadhana definitely has the capacity to transform you. If you want to change and
to know yourself, then do it!
Review of Literature
Dr. C. Johnson Premkumar, Dr. V. Mahadevan ,Dr. H. Edin Brow Packiaraj ; 2013
TRAINING OUTCOMES OF YOGIC PRACTICES ON DIASTOLIC PRESSURE
AMONG UNIVERSITY SPORTSMEN

The Purpose of the study was to find out, the intervened effect of yoga on Diastolic
Pressure among the university sportsmen. The subjects chosen for the study were 30
Sportsmen from University of Madras, aged between 20 and 25 years. They were randomly
divided into two groups of 15 each, one being the experimental group and the other a control
group. The experimental group underwent a scheduled yoga practice for a period of 8 weeks,
6 days/week as the control group was on daily regular routine. The status of Diastolic
pressure was measured before (Pre-test) and after (Post-test) the experimental period using
Sphygmomanometer and Stethoscope. The data were analyzed statistically for significant
differences. Later applying analysis of variance and analysis of co-variance (in case of
insignificance), significance in variance is shown, and further Scheffes test was applied. The
result proves that the yogic scheduled practices have made a significant impact on the
Diastolic pressure of the experimental group compared to the control group.

Payam Mohamad-Panahi , Hadi Rohani, Navid Lotfi ; Janbazan Sq, 66619-83435, p.o.Box: 161, Ghorveh,
Iran

HORMONAL RESPONSE TO DIFFERENT REST INTERVALS DURING RESISTANCE TRAINING WITH LIGHT
LOADS

The purpose of the present study was to determine the appropriate rest time between sets during
weight training with light load. Material: Seventeen cadet wrestlers (age =16.70.6 yrs.; height
=169.28.2 cm; and weight =51.47.9 kg) were recruited from wrestling clubs in the Iranian province
of Kurdistan and served as subjects in this study. This study was conducted over seven sessions with 48
hours recovery between sessions. In the first session, the characteristic features of subjects were
recorded and the one repetition maximum in the bench press test was determined for each subject. On
6 separate occasions, subjects performed a 4 set of bench press at 60% 1RM with a 90 and 240 seconds
rest interval until volitional fatigue. The numbers of repetition performed by the subjects, and also,
cortisol and testosterone levels and 1RM were recorded. The results showed that there was a significant
difference in the sustainability of repetitions during 4 sets bench press with 60 % load between 90 and
240 seconds rest intervals (rest interval effect) (p<0.05) as well as with 90% load. Results: Additionally,
there was a significant difference in the sustainability of repetitions during 4 sets bench press in 90 and
240 seconds rest intervals, both, between light and heavy loads (load effect). Plasma cortisol
concentrations significantly increased after all bench press trials. Also, the rest interval effect was
statistically significant in both 60 % and 90% load trials. But, the load effect was only statistically
significant in 90 seconds rest interval trial (p<0.05). In contrast, plasma testosterone concentrations
significantly increased after 4 sets bench press only in 90 seconds rest interval with heavy load and 240
seconds rest interval with light load (p<0.05). Accordingly, testosterone to cortisol (T:C) ratio were
significantly decreased after 4 sets bench press in 90 seconds rest interval with light load and 240
seconds rest interval with heavy load. Also, load effect was statistically significant only in 90 seconds rest
interval trials and rest interval effect was statistically significant only in heavy load trials (p<0.05).
Singh, Amandeep; Singh, Sukhdev; Gaurav, Vishaw; International Journal of
Educational Research & Technology . Dec2011, Vol. 2 Issue 2, p72-74. 3p.
The aim of the study is to assess the effects of 6-weeks yogasanas training on agility and muscular
strength in sportsmen. A group thirty randomly selected male players of department of physical
education, Guru Nanak Dev University, Amritsar (Punjab, India) aged 18 - 24 years, volunteered to
participate in the study. They were randomly assigned into two groups: Y (experimental N=15) and C
(control N=15). The subjects from Group Y were subjected to a 6-weeks yogasanas training programme.
Student's ttest for independent data was used to assess the between-group differences for dependent
data to assess the Post-Pre differences. The level of p0.01 was considered significant. The agility and
muscular strength significantly improved in Group Y compared with the control one. The yoga asana
training may be recommended to improve agility and muscular strength. and may contribute to enhance
sports performance.

DIPAK B. CHAVHAN
(Research Scholar) J.J.T. University, Academic Sports Scholar Vol. 2 , Issue. 10 , Oct 2013

EFFECT OF SELECTED PRANAYAMA, ASANA, AND
MEDITATION PRACTICES IN ENHANCING RUNNING
ABILITY IN KHO-KHO PLAYING

The objective of the present study was to analyze the effect of selected yogic practices in enhancing the
running ability among the men Kho-Kho players. With the assistance and help of the experts in the field
of yoga, sports and previous researches on these areas, a comprehensive and suitable yoga package was
evolved. Thirty men Kho-Kho players at the High School level were selected at random to be treated
under the designed training package to find out the training impacts and outcomes. The selected Kho-
Kho players went under the intensive yogic training besides their regular sports training. The running
ability was measured before and after the treatment by administering the Warner Test of KHo-Kho
Skills. The data was analyzed by using t ratio for interpretation. The designed training package was
suitable and made positive training impacts on running ability among the Kho-Kho players.

Pazare, Komal; Biswas, D. A.; Meshram, A. W.
International Journal of Medical Science & Public Health . 2013, Vol. 2 Issue 3, preceding p665-669. 6p.

MODULATION OF ANAEROBIC BIOMARKER AND LUNG FUNCTIONS BY RAJYOGA MEDITATION IN YOUNG
BADMINTON PLAYERS

Background: Exercises of different forms, if performed regularly, have a beneficial effect on the various
systems of the body. Badminton is claimed to be the world's fastest racket sport. Aside the technical,
tactical, and training aspects of modern competitive badminton, the physical demands are continually
changing. Relaxation techniques like Rajyoga meditation have been used in sport primarily to enhance
recovery from training and competition, manage anxiety and improve performance. Aims &amp;
Objective: To compare the efficacy of physical performance in badminton players, before and after with
regard to Rajyoga meditation. Material and Methods: 35 male badminton players were studied
prospectively before and six months after practicing Rajyoga meditation. Blood lactate concentration
and Pulmonary functions were assessed immediately after 10 minutes of exercise. Other Physical
Parameters like BMI, pulse rate, blood pressure were also assessed before and after 6 months of
meditation and analysed using longitudinal study. Results: Student's paired 't' test was used to compare
pre &amp; post interventional results. After the relaxation training, blood lactate concentration after
exercise was significantly decreased (p&lt;0.05). All parameters of lung functions showed statistical
improvements after meditation, there was significant differences with regard to BMI, blood pressure
and pulse rate all were significantly decreased (p&lt;0.05). Conclusion: The results obtained emphasize
the beneficial effect of Rajyoga meditation. Finding of the present study suggests that Rajyoga
meditation can alter blood lactate levels and pulmonary functions after exercise.

Balaji Deekshitulu P.V
Department of Psychology, Dravidian University, Kupaam, India Published April 16, 2012

Stress and Yoga

Stress is a Sudden Biological Change. It has become the curse of 21st century and is silent killer in the
modern world. Stress is the greatest danger to the information era. Stress is the priceless poison for
human life in the universe. It can disturb any ones physical, mental, emotional and behavioral balance.
Stress can damage different parts of human body from muscles from tissues to organs and blood
vessels. It can speed up pulse rate and respiration. It can raise blood pressure and body temperature. It
can also interfere with the body metabolism, digestion, appetite, sleep, sexuality and even fertility.
Occupational stress includes the environmental factors or stressors such as work overload, role
ambiguity, role conflict and poor working conditions associated with a particular job. In this article the
author argues that complete presentation of Stress is neither Possible nor desirable as stress is an
important stimulus of human growth and creativity as well an inevitable part of life.

Brynzak S.S., Burko S.V. National University of Life and Environmental Sciences of Ukraine
Heroes of Defense str., 15, Kyiv, 03041, Ukraine

Improving athletic performance of basketball student team with the classical yoga exercises

The results of the study of the effect of yoga exercises on the preparedness of the student basketball
team. The study involved 25 athletes aged 17-20 years. The experimental group consisted of 13 players
dealt in accordance with the proposed set of yoga exercises, which were used in the introductory,
preparatory and final part. In the main part of the problem solved basketball directions. Classes in both
groups were conducted 4 times a week for 2 hours for 9 months. Found that the use of exercises yoga
pose direct impact on the physical indicators of preparedness players. Found an increase in the level of
indicators: vertical jump, speed endurance, speed, retention of equilibrium (balance), free throw, with
the movement, three-point shots, free throws, tactical execution.

Pranayama: a divine power in sports Br J Sports Med 2010;44:i69 doi:10.1136/bjsm.2010.078725.230
Vinuta Muktamath, Umesh Muktamath, Basavaraj Ganiger

In day to life stress became a big problem in our society, especially in sports. Though a top class
sportsman is having scientific coaching and proper nutrition, still he is lacking in showing top class
performance because of more stress. Stresses always hamper the performance of an individual in sports
competitions. Pranayama is the fourth limb and meditation is the seventh limb of ashtanga yoga. Its full
significance has to be properly understood and appreciated. It consists of two components, pran and
ayama. Pran is introduced by Sri Yogendraj has bio-energy and ayama means control or discipline. The
real meaning of pranayama, therefore, is control of bio-energy. Prana is an essential living activity agent
that works in the human body and makes the various function of the body possible. Since the stress is a
main hurdle to the performance of sports men it shall be given higher priority to be treated. Numerous
physiological effects have been reported due to meditation and pranayama. Lowering the heart beat
rate and metabolism, as well as respiration and blood pressure. Also, the meditators significantly
improve in the 50 m dash, standing broad jump and in an agility test. Since it does not require any costly
instrument, simple in nature, it can adapt to any field to get rid of stress.

Study of the Utility of Short Course of Yoga to Improve Reaction Time

Noorjehan begum, Sendil kumaran D, Venkatesh.G, Kulkarni SB

The improvement in the reaction time is important, as it is the indicator of the performance in sports
and in professional persons. Therefore, there is a need for techniques or courses that can improve the
reaction time. Yoga was found to cause a better improvement in the health of the individuals with and
without ailments. Hence, this study intended to show its utility as a short course for improving the
reaction time. 25 male healthy volunteers who were aged between 18 and 25 years were selected. The
Auditory Reaction Time (ART), the Visual Reaction Time (VRT) and the Cutaneous Reaction Time (CRT)
were assessed before and after the yoga sessions. There was a reduction in the alert responses of ART,
VRT and CRT for both the sides. The decrease was statistically significant (P<0.05). The random
responses did not show a significant improvement. RT had no correlation with the age, height or the
weight. A short course of yoga has a beneficial effect on the reaction time and it can be used as a tool
for improving the reaction time


CONCLUSION

Sports are highly demanding and competitive and Yoga moves in the opposite
direction with its apparent emphasis on a relaxed approach and detached state of
mind. However, the state of mind and physical preparedness that Yoga brings is
exactly the same state that the most successful players speak of when at the peak
of their performance. Who cannot perform at his best while being relaxed, ready
and confident? And who cannot gracefully accept victory or defeat if his body,
mind and spirit has the equanimity of a Yogi?