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