* ABSTRACT

Yoga is a life changing tool for human beings. It is the subject of research from last few decades
intended for healing purposes for modern epidemic illnesses i.e. hypertension, mental stress,
obesity, coronary heart disease, diabetes, and chronic obstructive pulmonary disease. In such cases,
specific research studies reported beneficial results of yoga. That means, yoga can be utilized as a
nonpharmaceutical measure or counterpart to drug therapy for the treatment of these
conditions/cases. In this article, research is reviewed on the effects of yoga as a tool for changing
the life of human beings. In addition to this, the limbs, asana and pranayama are discussed in a
proper way. Further, how that helps in solving the health problems are also discussed in this article.
Keywords: Yoga, Health, life, Asana, Hypertension, Meditation The actual significance of the word
yoga i.e. controlling the mental changes; communion with the universal indicates the importance it
attaches to spirituals as well as mental wellbeing, extending beyond the physical wellbeing [1].
Nevertheless, from the pre-Vedic time, the practice of yoga was existing. The great Sage Patanjali
combined the practical with theory thoughts of yoga into a structured arrangement before 2500 to
3000 years ago. These ideas were integrated mostly from Samkhya and Vedic philosophy [2].
Physical postures (Asanas) were in practice during the era of Sage Patanjali, however, they were not
given much importance, because the focus was more on meditation and therefore few postures
conducive to the practice of meditation alone were merged in their spiritual practices. If we see that
as in all the Patanjali yoga sutras you don't even discover a single named asana. Sages who
followed Patanjali attempted to alter yoga methods by integrating more physical elements, as
focusing on movements is a little easier than just directly on the mind. Despite adding more
physical components in the name of asanas, the goal remained the same – ' controlling mental
alterations ' as one of the scaffolds with physical postures. Unlike other physical exercises, this is
evident from the manner the asanas are practiced (slow with synchronized breathing and conscious
knowledge of movements). From a conceptual point of perspective, Patanjali Yoga's eight limbs
obviously signify a hierarchical (although not necessarily sequential) pattern of systematically
developing consciousness from gross to subtle level [3]. Intense exercise of eight rungs of yoga
results in self-realization, which is yoga's main objective. An analytical examination of the rungs
and purpose of yoga 1 Department of Materials Science, Sardar Patel University, Vallabh
Vidyanagar, 388120, Gujarat, India. *Responding Author Received: November 15, 2019; Revision
Received: December 26, 2019; Accepted: December 30, 2019 Yoga: The life changing tool to
improve health of human beings © The International Journal of Indian Psychology, ISSN 2348-
5396 (e)| ISSN: 2349-3429 (p) | 1093 demonstrates that it is a holistic way of life that leads to a
state of full physical, social, mental and spiritual well-being and harmony with nature. This
contrasts with the purely financial and material development objective of modern civilization. This
has given rise to social unrest and environmental destruction. METHODS A systematic analysis of
the literature on yoga as an anxiety treatment was the technique used in this research. The following
reviews were as follows: (a) published in the English language (b) Published from last two decades,
(c) Include all forms of yoga as part of or as a whole, (d) Use any design for quantitative research,
and (e) Measure the result of anxiety. For many ailments, yoga was used as a treatment, including
hypertension, diabetes, depression, overweight, and obesity. Such articles were reviewed for the
present study. Search strategy Databases: The Cochrane Library, PubMed and Scopus databases are
included in an on-line search for databases. Also searching for yoga institutions conferences and
websites and references from found papers. Terms and constraints of online search: a quick
systematic search uses free-text conditions: “yoga” and “effect/pathway” and “clinical effect”
“review: yoga”. RESULTS Overview about the Yoga: "Yoga" means union of our individual
consciousness in a superconscious state known as Samadhi with the Universal Divine
Consciousness. Yoga is an ancient practice of Eastern origins involving both physical postures
(asanas) and methods of breathing (pranayamas). There is also a cognitive element that focuses on
meditation and concentration that helps to achieve the objective of union between the self and the
spiritual. While countless empirical studies have discovered a significant impact of yoga on various
physical and psychological functioning aspects. Archeological proof and other texts indicate that the
techniques described in the sutras of yoga were practiced as soon as 3000 BCE. Oral tradition says
the date could be even sooner. Historically, yoga sutras have been passed on orally to their students
by learned educators. Scholars estimate that these sutras were systematized and compiled by
Patanjali, who lived sometime between 400 BCE and 200 anno domini (AD).[4] Yoga comprises,
according to Patanjali, of eight steps or limbs, all of which are equally extremely important and
linked as parts of the whole. These eight limbs are intended for discriminative enlightenment or
self-realization [5] But the emphasis here is going to be on health advantages. The following are the
eight steps or limbs of yoga [4,5]: 1. Yama: Codes of restraint, abstinences, self-regulations 2.
Niyama: self-training, Observances, practices, 3. Asana: Posture of meditation 4. Pranayama: breath
and prana expansion, regulation, control 5. Pratyahara: Withdrawal of the senses, bringing inward 6.
Dharana: Concentration 7. Dhyana: Meditation 8. Samadhi: Deep absorption, meditation in its
higher state, the state of perfected concentration Yoga: The life changing tool to improve health of
human beings © The International Journal of Indian Psychology, ISSN 2348-5396 (e)| ISSN: 2349-
3429 (p) | 1094 The five yamas The five yamas are perceived restraint codes, abstentions, self-
regulations, and involve our connection with the outside globe and others. These are similarly
applicable to thought, word and action. The following are the five yamas: 1. Ahimsa: nonviolence,
non-harmful, 2. Satya:, honesty, 3. Asteya: nonstealings ; as far as you don't even want something
that isn't yours. It also implies that we should consider borrowing from nature whatever resources
are at our disposal. Using them or obtaining them for living expenses more than the minimum
required to steal as they are not affordable to others. 4. Brahmacharya: walking in maximum reality
consciousness, remembering the divine, practicing God's presence. It leads to celibacy as an impact
or what is commonly meant by brahmacharya. 5. Aparigraha: No possessiveness, nonbonding
through senses, nongreedy, nongrasping, no acquisitiveness. The five niyamas The five niyamas are
self-training executions or procedures and cope with our secret inner world. In terms to body,
senses, and mind, these are a means of self-training. The following are the five niyamas: 1.
Shaucha: Body and mind cleanliness and purity. It outcomes in purification of the subtle mental
essence, bringing pleasure, mastery of the senses, and self’realization capacity. 2. Santosha: Content
or comfortable acceptance of what you have at the moment. It brings from within joy and
happiness. 3. Tapah: A destruction of mental impurities and a subsequent mastery of the body and
the mental organs of senses and actions occurs through ascesis or training of the senses. 4.
Svadhyaya: self-study, holy words reflection, and scriptural study. Through this one achieves
communion with the natural truth underlying it. 5. Ishvarapranidhana: Surrender to the supreme
source. That helps to accomplish the state of samadhi i.e. high concentration. (Asana) Practice
body-fitting postures for long periods of meditation. Any position i.e. face, neck, and chest must be
in-line. Furthermore, motionless, comfortable and stable posture can be used for meditation. It is
attained through relaxing attention or effort loosening to sit in such a particular posture and
permitting focus to integrate with the infinite. Pranayama: Breath control practice and with the
awareness of breathing (raising/decreasing) optimization techniques, pranayama practice can be
done peacefully. As previously stated, the eight yoga methods are mainly intended for self-
realization. Yamas practice, however, leading to stronger internal ties would assist to promote social
health. It helps to create a community in which there is self-regulation in non-harming others and in
preserving honesty rather than depending on external monitoring which can definitely not always be
available. Asteya and aparigraha inspire conservation of natural resources. Their approach will
guarantee that all these tools are accessible to all. The five niyamas coping with our individual inner
world by helping in mental health promotion through self-training methods. Yoga: The life
changing tool to improve health of human beings © The International Journal of Indian Psychology,
ISSN 2348-5396 (e)| ISSN: 2349-3429 (p) | 1095 In comparison to pure financial and social growth
as an aim of modern civilization, the main objective of meditation "self-realization or association of
self-consciousness with the ultimate awareness" is an objective proposed to mankind. Yama,
Niyama- Asana Behavioral Level, Pranayama-Physical Level Prathyahara, DharanaMental Level
Dhyana, Samadhi-Spiritual Level So, the vision of yoga was created with the intention of attaining
happiness (peace) rather than wellness (health) alone as contrary to exercise. Effects of yogic
practices on various health problems Depression, Stress and Anxiety Yoga is beneficial in both,
prevention and stress-induced symptoms treatment. From the systematic review, studies show that
positive results are observed after the applying yoga as a life changing tool for regular basis to the
patients. In case of the obsessive-compulsive disorder, encouraging results are obtained. [6]
Kirkwood G et al., demonstrated in their review of “Yoga for anxiety” that after the implementation
of yoga in the life of patients, moreover the beneficial effects in depression disorder was observed.
It concludes as there were five randomized controlled trials, each using distinct types of yoga
procedures and ranging from moderate to series in the seriousness of the situation. All studies
revealed beneficial results [7,8]. In another research, clients receiving antidepressant drugs but only
in partial remission found important decreases in depression, anger and frustration, anxiety, and
neurotic signs. The research promotes yoga's ability as a supplementary depression treatment. 27
women and 10 men were joined in this specific study, of whom 17 completed the intervention and
pre- and post-intervention assessment data. Results observes that moods enhanced after the yoga
courses from before to after. Yoga seems to be a promising depression treatment; it is cost-effective
and easy to adopt. As endorsed by findings in this research, it generates many positive mental,
psychological and biological influences [9]. In one more study, 24 self-referred womans (average
age of 30 to 38 years) who viewed themselves as mentally disturbed, a supervised potential non-
randomized study was performed over them. Participation in one of two subsequent 3-month yoga
program was provided. Yoga has been shown to decrease anxiety, stress and salivary cortisol levels
[10,11]. Another research was performed by Smith. C. et al., in which One hundred and thirty-one
participants were selected from the society in South Australia with mild to moderate stress levels.
They observed that the anxiety and performance of live results enhanced over time after the 10-
week intervention stress. Yoga has been discovered to be as efficient as relief in tension reduction,
fear anxiety and health improvement [12]. In addition to this, one research was conducted to
identify the direct cardiovascular impacts of sukha pranayama in people with hypertension. Twenty-
three hypertensive participants were chosen for the research undergoing Yoga OPD at JIPMER and
trained to practice sukha pranayama at a pace of 6 breaths / min for 5 minutes. This pranayama
includes the inhalation and exhalation of conscious, smooth and deep breaths with similar duration.
Before and instantly after the operation, the heart rate (HR) and BP were recorded. Results showed
that statistical post-intervention assessment disclosed a substantial (p < .05) decrease in HR and a
highly significant (p < .001) decrease in systolic pressure, blood pressure, average arterial pressure,
rate-pressure product. It is found that in hypertensive patients within 5 minutes of sukha pranayama
at a pace of 6 breaths / minute can decrease HR and BP. Hence, Yoga also works to recover from
depression [13]. A systematic review by Jain S.C et al., mentioned that all reported yoga and HPT
research revealed 39 cohort studies, 30 non-randomized, monitored tests (NRCTs), 48 randomized,
controlled trials (RCTs), and 3 case reports covering a maximum of 6693 cases, varying from 1
week to 4 years. Most researches revealed that BP in Yoga: The life changing tool to improve health
of human beings © The International Journal of Indian Psychology, ISSN 2348-5396 (e)| ISSN:
2349-3429 (p) | 1096 both normotensive and hypertensive groups was efficiently lowered by yoga.
These researches indicate that yoga is an efficient alternative treatment for HPT and should be
included in clinical guidelines [14]. The reduced depression may be associated with modifications
in brain waves and reduced levels of cortisol noticed during the postures of yoga. In one case, daily
yoga exercises in one research resulted in enhanced alpha waves (indication of enhanced relaxation)
and reduced cortisol [15]. Overweight and Obesity High risk reasons for diabetes, hypertension, and
ischemic heart disease are overweight and obesity. It was concluded that yoga is useful in managing
obesity. Yoga asnas and pranayama training by a yoga trainer for three ongoing months, 1 h every
day in the morning led in a reduction in body weight, body mass index (BMI), and waist hip ratio.
In one study, Balaji P.A. et al., Selected 44 uncomplicated diabetic type 2 patients in the 40-55 year
age range with a 1-10 year duration of diabetes. With 22 patients in each team, they were separated
into test group and control groups. The yoga specialist instructed the test group (T1 and T2) for 3
successive months, 1 hour daily in the morning. The findings indicated a significant decline in
metabolic parameters, with p < 0.001 in FBS of both the T1 and T2 sub groups [16]. Hypertension
Thirty-three hypertensives patients, aged 35-65, from Government general hospital, Pondicherry
were treated by medical officers. Four factors respectively, systolic and diastolic blood pressure,
pulse rate and body weight were examined. The participants were divided into three groups. The
exp. group-I experienced yoga methods, the physician of the said hospital got medical therapy from
exp. group-II and the control group did not engage in any of the stimuli for treatment. Yoga was
given 1 hr per session per day in the morning and in the evening for a complete duration of 11
weeks. Regular yogic exercise in hypertensive patients has been observed to be effective in
controlling blood pressure [17]. Hypertension is the most common non-communicable disease that
causes important morbidity / mortality due to problems of the cardiac, cerebrovascular and renal
system. Yoga has been discovered to have a significant antihypertensive influence, along with
biofeedback, relaxation, psychotherapy and transcendental meditation [18]. Twenty-five patients
were analyzed with vital hypertension. Of these, no antihypertensive drug therapy (Group A) was
provided to 20 individuals; 5 other antihypertensive drugs had to be used before they were included
in the research (Group B). These patients have been shown and instructed to perform "Shavasana"
properly. Six months of Shavasana treatment persisted. In both the mean diastolic and systolic
pressure of both groups, there was a statistically significant drop was observed. In addition, there
has been a substantial decrease in antihypertensive drug amounts provided to group B patients. In
65 percent of Group A patients, only Shavasana could control blood pressure and no drug was
required in them. Blood pressure in patients who stopped practicing yoga increased considerably to
preShavasana concentrations. Thus, with the use of yoga (Shavasana) in hypertension therapy,
antihypertensive drug requirements may be considerably reduced and may in some instances be
completely dispensed with and may be a helpful aid in hypertension therapy [19]. Hence, Yoga has
been beneficial to patients with mild to moderate hypertension [20]. Yoga has been performed for
three months on a regular basis for 1 hour. Participants had reduced blood pressure, blood glucose,
cholesterol, and triglycerides by the end of the study, and enhanced personal well-being and quality
of living. Who were at risk of resting systolic and diastolic blood pressure, reduced after 20 weeks
of yoga in another group [21]. Yoga: The life changing tool to improve health of human beings ©
The International Journal of Indian Psychology, ISSN 2348-5396 (e)| ISSN: 2349-3429 (p) | 1097
CONCLUSION Yoga provides important benefits in terms of improving the people's positive
mental health and offering therapeutic benefits as a single or adjunct treatment for a number of
physical and neuropsychiatric disorders. It probably brings permanent happiness, followed by
further desires and ultimately contentment. It recovers the health from the stressful lives due to too
much competition and compulsion to achieve very high targets. It also provides social equities and
proper rest. It can therefore be concluded that yoga practice is important key tool to all health
aspects like spiritual, physical, social, mental and at the same period that encouraging harmony with
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Conflict of Interest The authors declared no potential conflicts of interest with respect to the
research, authorship, and/or publication of this article. How to cite this article: Kapatel. P.M (2019).
Yoga: the life changing tool to improve health of human beings. International Journal of Indian
Psychology, 7(4), 1092-1098. DIP:18.01.127/20190704, DOI:10.25215/0704.127