Deepak Chavan

EDUBEAM MULTIDISCIPLINARY- ONLINE RESEARCH JOURNAL

VOL-VII, ISSUE-1, SEPTEMBER-2013 ISSN 2320 – 6314

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For Detail Visit: www.emrj.net

THE EFFECT OF ANULOM-VILOM AND KAPALBHATI PRANAYAMA ON

POSITIVE ATTITUDE IN SCHOOL GOING CHILDREN

Dipak B. Chavhan

(Research Scholar)

J.J.T. University.

Abstract

The objective of the study was to find out the “effect of anulom-vilom and Kapalbhti

pranayama on positive breathe holding capacity of obese school going children”. For the purpose

of study fifty-one obese school going children were selected. Their age ranged from 12-14 years

of age. Positive breathe holding capacity was selected as a Dependent Variable and anulom-

vilom and Kapalbhti Pranayama was considered as Independent Variable. For the study pre test –

post test randomized group design which consists of control group (n=17) and two experimental

group (n=17 in each), was used. The positive breathe holding capacity was measured by manual

method in seconds. To find out the significant effect of anulom-vilom and Kapalbhti Pranayama

on positive breathe holding capacity of obese school going children, Descriptive Statistics and

Analysis of Co- Variance (ANCOVA) were used. The level of significance was set at .05 level.

The result reveals that there was significant (p<.05) effect of anulom-vilom and Kapalbhti

Pranayama on positive breathe holding capacity of obese school going children. Based on the

findings and within the limitation of the study it is noticed that practice of six weeks of anulom-

vilom and Kapalbhti Pranayama helped to improve positive breathe holding capacity of obese

school going children.

Introduction

Yoga is a way of life. It is predominantly concerned with maintaining a state of

equanimity at all costs. The basic idea of yoga is to unite the atma or individual soul with the

paramatma or the Universal Soul. According to Yoga philosophy, by cleansing one`s mind and

controlling one`s thought processes one can return to that primeval state, when the individual self

was nothing but a part of the Divine Self. This is the sense encapsulated in the term samadhi. The

aim of the yogi is to be able to perceive the world in its true light and to accept that truth in its

entirety. In Sanskrit, the term `yoga` stands for `union`. A yogi`s ultimate aim is to be able to

attain this `union` with the Eternal Self with the help of certain mental and physical exercises. It

is often said that Hiranyagarbha (The Cosmic Womb) Himself had originally advocated the





traditional system of yoga, from which all other yoga schools have evolved. But for all extant

knowledge of yoga and its practices, such as yogasanas and pranayama, the entire credit goes to

Maharishi Patanjali.

Anulom Vilom Pranayam

Anulom Vilom Pranayam is one of the best and easy most breathing exercises for

complete purification of body as well as mind. It completely cures most of the internal body

diseases without any medicine. It vanishes stress of body and mind. If practiced regularly with

devotion, anulom vilom not only intensifies the inner strength of body but also enhances the

divine powers. It is extremely helpful for „Kundalini Shakti Jagran‟ or awakening of „Kundalini

Power‟. The anulom-vilom practitioner experiences his life happy and full of optimism. This is

also known as Nadi Shuddhi or Nadi Shodhana Pranayama.

Anuloma Viloma Pranayama Technique

The left nostril represents energy of the moon which symbolizes peace and has cooling

effect. Hence for purification of innumerous Nadis of the body, anulom vilom should begin from

the left nostril. Close the right nostril with the right hand thumb. „Inhale‟ slowly through the left

nostril, till the lungs are completely filled (Puraka). Then close the left nostril with the second

and third fingers and open the right nostril to „exhale‟ but slowly (Rechaka). Exhale till the lungs

are completely empty. The process of „inhale with left nostril and exhale with right‟ is “one

cycle”. Then „inhale with right nostril and exhale with left‟ is the “second cycle” and so on.

Repeat this exercise very slowly in the beginning, only upto your body strength. As days

passed with practice, try to increase the number of cycles and speed gradually. When you are

able to practice for longer duration, inhale with as much force as possible, then also exhale

forcefully in similar way. While doing this pranayama, mentally repeat the mantra “OM”. It is

helpful for meditation and unites the body with spiritual powers to gain maximum possible

benefits.

Effects of Anulom Vilom in the body (Scientific Explanation)

Whenever some air is forced to pass through a pipe of irregular cross section then the

flow rate remains same. According to „Bernoulli‟s equation‟ the sum of energy head remains

same everywhere, but velocity of flow is faster in narrow tube than that of wide tube. In this

pranayama, when air flows in respiratory system the fast flowing air impart force on fine arteries





and veins so that the blood flow will be accelerated. Oxygen carrying blood hits the constraint in

our bodies at different positions.

The individual nostril will create different action on the nostril‟s inner walls. Due to

action reach on deployed at the affected areas the tumors or other irregular developed parts gets

activated to maintain its normal position due to repeated and identical process. As the velocity

increased the kinetic energy increases and pressure energy decreased so the pressure on the walls

of respiratory tract will be towards the tube causing the impurities breathes out. The practitioner

experiences the positive effects right from the day first. Immediately after practicing, the body

feels relaxed and full of energy. The mind becomes calm and thoughtless. The practitioner feels

life pleasant and full of optimism. It‟s like a fresh start of life. Anulom Vilom pranayama is

highly recommended for „Kundalini Awakening‟.

Anuloma Viloma Benefits

Most of the chronic diseases can be completely cured by practicing this pranayama

regularly. If practiced regularly with full devotion for 15 –20 minuts per day, anulom

vilom intensifies the inner strength of body and enhances the unknown powers of mind. If

Sadhaka (practitioner) performs 250-300 cycles per day, the „Kundalini Shakti‟ begins

awakening which lies in „Muladhar Chakra‟.

Kapalbhati Pranayama

Kapalbhati Pranayama is a miraculous yoga breathing exercise, invented by Indian yogis

thousands years ego, for complete body fitness. It affects even those diseases which are

impossible to be cured by medicines like cancer, diabetes, asthma. Numerous patients have

gained healthy and happy life by adopting it, in their daily life. „Kapalbhati‟ is a Sanskrit word.

„Kapal‟ means forehead and „Bhati‟ means light. It refers that by this breathing exercise forehead

becomes luminous and lustrous, which means all diseases disappears and body becomes pure,

healthy and happy.

Kapalbhati Pranayama Technique

Sit in a comfortable asana with normal breathing. Inhale normally and exhale forcefully.

Also keep the body easy and relax, don‟t feel like stress. As a beginner, the force should be very

low as per the body strength. Continue this practice till you can perform comfortably. Whenever

feel tired take a break with normal breathing and then resume. Optimize your practice to make

“one stroke per second”. The ideal frequency for the kapalbhati is once per second.





Abdominal area also makes inward and outward movements and considerable force is

applied to the Manipura, Svadhisthana and Muladhara Chakra. That is very helpful for Kundalini

Jagran. In the beginning the practitioner may feel little pain in the abdomen and back because of

new strain to the body, which disappears after some days.

Effects of Kapalbhati in the body (Scientific Explanation)

In Kapalbhati, „impulsive force‟ is applied with greater magnitude while the ‟stroke time‟

is very small, as we all know by law of physics:

Impulse=Force X Time

If „Time‟ is small and „Force‟ is greater so the change in „linear momentum‟ creates

greater pressure on the nearby organs and glands of the cavity of lungs. The force communicated

quickly as force of contact to all parts from one to another. So that the imbalanced secretion from

different glands will be balanced. Blood circulation in different parts of the body will be faster

creating action on diseased affected parts. This Pranayam is a complementary one to „Kapalbhati

Pranayam”. Kapalbhati primarily affects stomach, pancreas, liver, spleen, intestine, prostate and

kidney to function more efficiently. These are very significant parts of human body. Any disease

of these organs, which cannot be controlled by any medicine, is surly cured by regular practice of

kapalbhati.

All the chakras from „Muradhar‟ to „Shasrar‟ are purified and filled with pious Cosmic

Energy.

Kapalbhati benefits

1. Balances three doshas of the human body. These are vata (wind/spirit/air), pitta (bile) and

kapha (phlegm). Disorder of these three is the root cause for unhealthy body.

2. It is excellent not only for physical body but for sub-conscious mind as well.

3. While doing kapalbhati, if practitioner concentrates at the „Mooladhar Chakra‟, the

„Kundalini‟ power starts awakening.

4. Kapalbhati improves concentration power in children and adults simultaneously. It makes

the face Lustrous and attractive.

Objective of the study

The objective of the study was to find out the “Effect of Anulom-Vilom and

Kapalbhati Pranayama on Positive Attitude of Obese School going Children”.





Methodology

Subjects

For the purpose of study fifty-one male obese school going children from different

schools of Varanasi were selected. Their age ranged from 12-14 years of age.

Variable

Positive Attitude was selected as a Dependent Variable and Anulom-Vilom and

Kapalbhati Pranayama was considered as Independent Variable.

Criterion Measure

The Positive Attitude was measured by manual method inseconds.

Experimental Design

For the present study pre test – post test randomized group design which consists of

control group (n=17) and two experimental groups (n=17 in each). Equal numbers of subjects

were assigned randomly to every group. Two groups served as experimental group on which

treatment was assigned. The other group served as the control group.

Anulom-Vilom Group (Ex. Group-1) O1 T1 O2

Kapalbhati Group (Ex. Group-2) O1 T2 O2

Control Group O1 O2

Where O = Observation, T = Treatments

Administration of test

The treatment was administered on experimental groups for the period of six weeks (42

days) while the control group did not get any kind of training. Before the administration of

Anulom-Vilom and Kapalbhati Pranayama, the selected test was administered on all

experimental and control groups to collect pre test data. After the completion of six weeks of

Anulom-Vilom and Kapalbhati Pranayama again the same test was conducted to collect the post

training data.

Administration of training

The subjects in the experimental groups participated in an Anulom-Vilom and Kapalbhati

Pranayama program for the period of six weeks (42 days), sixty minutes per session, five times

per week while the control group did not get any kind of training.

Statistical Analysis





To find out the significant effect of Anulom-Vilom and Kapalbhati Pranayama on

Positive Breathe Holding Capacity of obese school going children, Descriptive Statistics and

Analysis of Co- Variance (ANCOVA) was used. The level of significance was set at.05 level.

Findings:

Table - 1

Analysis of Co-variance of the Means of Two Experimental Groups and One

Control Group in Positive Breath Holding Capacity

Tests Mean & Standard Deviation ANCOVA Table

Anulom-

Vilom

Group

Kapalbhati

Group

Control

Group

Sum of

Squares

df Mean

Square

F

Pre 43.11±3.63 43.35±1.43 42.23±1.43 A 11.80 2 5.90 .94

W 298.70 48 6.22

Post 49.76±4.94 48.52±1.12 42.76±1.43 A 474.62 2 237.31 25.63

W 444.35 48 9.25

Adjusted 49.626 48.239 43.194 A 377.10 2 188.55 27.63

W 320.63 47 6.82

Significant at 0.05 level of significance, A =Among Means positive, W=With in Group

Positive.

F-ratio needed for significance at 0.05 level of significance = df (2, 48) = 3.19, df (2, 47) = 3.19

The analysis of co-variance for Positive Attitude was insignificant in case of pre-test

means from which it is clear that the pre-test mean does not differ significantly and that the

random assignment of subjects to the two experimental groups was quite successful. The post-

test means of all the three groupsyielded an F-ratio of 25.63 which was significant at 0.05 level

of significance. The difference between the adjusted post test means was found significant as the

obtained Fratio was 27.63. The F-ratio needed for significance at 0.05 level of significance was

3.19 at df (2, 47).





Table - 2

Post Hoc Comparison of Adjustment Means of Two Experimental and One Control

Group in Relation to Positive Breath Holding Capacity

Anulom-

Vilom

Group

Kapalbhati

Group

Control

Group

Mean

Difference

Critical

Difference

49.626 48.239 1.387 1.791

49.626 43.194 6.432

48.239 43.194 5.045

Significant at 0.05 level of significance.

The above table reveals that significant difference was found between Anulom- Vilom

group & control group, Kapalbhati group & control group, as the mean difference was greater

than the critical difference. But no significant difference was found between Anulom-Vilom

group & Kapalbhati group, as the mean difference was less than the critical difference.

Develop Positive Thinking through Yoga:

The world today is no longer a peaceful place and each one of us are in under some or the

other form of stress. So, it becomes essential for each one of us to create optimistic and peaceful

thoughts in order to bring peace to our mind. This could be made possible by practicing Yoga

and Meditation which indeed are effective ways to get rid of negative thoughts and develop

positive thinking.

In order to nurture the natural qualities within, it is important to change our thoughts from

being negative to positive so that we can focus within our own self and free ourselves from all

sort of negativity. Meditation techniques and yogic postures transform your entire self, your

thoughts, while recognizing the negative thoughts and converting them into positive and peaceful

thoughts.

Although Yoga is a form of exercise which not just offers benefits towards the physical well

being of your body, but also creates balance between the body and the mind. In fact, yoga works

on the belief that there is an intimate connection between the mind, the body and the breath.

While practicing Meditation a person needs to be very patient as it is not always difficult to focus

the mind. By meditating regularly, one could gain a wonderful sense of the self. However, in the

process of developing positive attitude, too much of expectation to achieve desired results can

create unnecessary pressure upon you and thus tarnish the enjoyment of the entire experience.

By practicing Yoga and Meditation, you will surely witness a decrease in the occurrence of

negative thoughts even if they do not stop completely. The benefits of positive thinking are

manifold, and to be in control of your mind, you would require practicing meditation and Yoga

regularly.





Conclusions

Based on the findings and within the limitation of the study it is noticed that practice of

Anulom-Vilom and Kapalbhati Pranayama helped to improve Positive Attitude of obese school

going children. Positive Attitude of the subjects of experiment groups was found to be

statistically significant since the obtained “F” value 27.63 was found to be higher than the

tabulated value 3.19 at 0.05 level of significance.

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http://www.healthandyoga.com/

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Deepak Chavan

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