EDUBEAM MULTIDISCIPLINARY- ONLINE RESEARCH JOURNAL VOL-VII, ISSUE-1, SEPTEMBER-2013 ISSN 2320 6314

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 anulomvilom 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 anulomvilom 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
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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 Bernoullis 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

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EDUBEAM MULTIDISCIPLINARY- ONLINE RESEARCH JOURNAL VOL-VII, ISSUE-1, SEPTEMBER-2013 ISSN 2320 6314

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 nostrils 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. Its 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, dont 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.
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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.

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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

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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 AnulomVilom Group Pre Kapalbhati Group Control Group 42.231.43 A ANCOVA Table Sum of Squares 11.80 df Mean Square 5.90 F

43.113.63 43.351.43

.94

W 298.70 Post 49.764.94 48.521.12 42.761.43 A 474.62

48 6.22 2 237.31 25.63

W 444.35 Adjusted 49.626 48.239 43.194 A 377.10

48 9.25 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 posttest 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).

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Table - 2 Post Hoc Comparison of Adjustment Means of Two Experimental and One Control Group in Relation to Positive Breath Holding Capacity AnulomVilom Group 49.626 49.626 48.239 Kapalbhati Group 48.239 43.194 43.194 Control Group Mean Difference 1.387 6.432 5.045 Critical Difference 1.791

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.
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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. Reference 1) Mike George, The Secrets of Self-Management, BrahmaKumaris Information Services Ltd., 2000. 2) David Swindley, Only The Truth Shall Set You Free, Inner Power Publications, 1998. 3) DoNald R.Cooper and Schindler Pamela S., 2003, Business Research Method- 8 Ed., Tata McGraw-Hill, Delhi 4) Douglas Downey, 2010, More siblings means lower grades in school Ohio State University.Columbus, American Sociological Review, November 2010 issue. 5) Heidi Riggio, (1999), "Personality and Social Skill Differences Between Adults With and Without Siblings," reported in The Journal of Psychology ,California State University, Los Angeles 6) L.E. 2001. Self-Esteem and Social Inequality. Ch. 14 in in Owens, T.J., S. Stryker, and N. Goodman (Editors), Extending Self-Esteem Theory and Research. Cambridge: 7) Albo Martn Jos, Nez L. Juan, Navarro G. Jos, and Grijalvo Fernando (2007), The Rosenberg Self-Esteem Scale: Translation and Validation in University Students, The Spanish Journal of Psychology, Vol. 10, No. 2, 458-467 8) Brooks L. Rachelle (2010), Study of SelfEsteem and SelfEfficacy as Psychosocial Educational Outcomes: The Role of High School Experiences and Influences (on line) available: 9) Hinton J. Marchion & Gaynor T. Scott (2010), Cognitive Diffusion for Psychological Distress, Dysphoria, and Low Self-Esteem: A Randomized Technique Evaluation Trial of Vocalizing Strategies, International Journal of Behavioral Consultation and Therapy Volume 6, No. 3, page. 164. 10) Schmitt, D. P., Allik, J, (2004). The worldwide distribution of Big Five personality traits: Patterns and profiles of human self-description across 56 nations. Manuscript submitted for publication www.healthandyoga.com www.chamundaswamiji.com www.yogalifestylecoach.com www.livestrong.com www.huffingtonpost.com
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