44

Basanta Kumar Baral

Faculty Member, Kathmandu Shiksha Campus
Email: [email protected]
DOI:https://doi.org/10.3126/sss.v23i1.51932

Abstract
Yoga practitioners always look energetic, ever young and healthy compared to

breathing exercise (Pranayama) keep the physical, mental and spiritual wellbeing.

health parameters of the Yoga Practitioners. The method applied in this study was

on health parameters after attended in yoga class, Z = -10.990, p<0.01 (r=0.59)

and meditation on regular practitioners. The relative importance index (RII) analysis
of respondent’s perceptions on each category, happiness had scored highest ranking.

health of regular yoga and meditation practitioners to enhance complete wellbeing

who practiced three to six months. Similarly, yoga and meditation indicated higher

of male participants.

Key Words: Yoga, meditation, health parameters, practitioners

Introduction
The word “yoga” derived from the root of Sanskrit word “yug” which means
“to join”, or “yoke” “to bind together”. In other word, yoga also known as a method
of moral discipline to join the body to the mind and ultimately to the soul (Garfinkel
& Schumacher Jr, 2000). According to the Yoga Sutras, yoga is defined as the higher
level of yogic experience. In addition, yoga is also called as union of mind, body

shiksha shastra Saurabh, Vol. 23, 2023

        45
and the spirit. Particularly, yoga is famous and understood as the science of the mind
among many people. Maharshi Patanjali who is considered as “The Father of Yoga,”
compiled all the oral traditional practices in his classic work “The Yoga Sutras”
(the threads of yoga), and ancient practiced anywhere from 5,000 B.C. to 300 A.D.
(Turner & Turner, 2010). Particularly, yoga practice has been documented for over
2000 year and it was originally branch of Indian philosophy (Carlin et al., 2009a).
In the Maharshi Patanjali’s Yoga Sutra, the eight fold path is referred to Ashtanga,
which stand for “Eight Limbs”: Ashta-eight and Anga-limb (Turner& Turner, 2010).
In this modern busy lifestyle, people typically practiced three forms such a asana
(posture), pranayama (breath) and Dhyana (meditation) of Ashtanga yoga, out of
eight limbs of Maharshi Patanjali (Us Ray et al., 2001). Maharshi Patanjali described
yoga that by virtue of which retains the thought process to make the mind peaceful.
The ethics (yama and niyama) need to be followed as a way to cleanse the mind,
body and spirit. Maharshi Patanjali focused more on psychological approach for
healing and self-realization (White & Magee, 2019). In the beginning, the organs and
systems of the body are to be cleansed through asanas (postures/pose) and pranayama
(breath exercise). Secondly, work on cleansing of mind and emotion for how to
achieve spiritual growth. The main code of conduct for the practice includes the
highest human virtues such as Ahimsa (noninjury) and Satya (truth) that leads into
the noblest feelings like amity and compassion (White & Magee, 2019). The Sutras
provide complete guidance on how to gain mastery over the mind and emotions
to achieve spiritual growth (White & Magee, 2019). Furthermore, yoga is the total
transformation apparently from the physical, mental and emotional person into a
fully lit up thoroughly harmonized and perfected being (Satchidananda, 2002). It
also transformed from an individual with high demands, likes and dislikes, pains
and pleasures, successes and failures into a sage (yogi) having permanent peace, joy
and selfless dedication to the entire creation (Satchidananda, 2002). Yoga is much
more than asana (postures) that helps a person to gain and understanding the mind. It
provides a system to achieve Moksha, or liberation of the cycles of rebirth (Chaline,
2002). However, the true liberation or full salvation is said to be possible only by
doing ritual practice guided in Vedas and Bhagwat Gita (Rampalji, 2012).

In the West, yoga become a popular due to its health benefits and primarily
supposed to practice as the combination of asanas (postural exercise), pranayama
(breathing exercise) and Dhyana (meditation) with the westernized fashions (Garfinkel
& Schumacher Jr, 2000). In other word, yoga and meditation are flourishing among
the men and women in the western society today. Nowadays, millions of people in
the West read the books about yoga and meditation, attend yoga classes, seminars
and tried to do physical exercise. Yoga is regarded as a holistic approach of both the
physical and mental health, not only increase flexibility, strength and stamina but
also boost self-awareness, emotional balance and makes peace of mind (Garfinkel &
Schumacher Jr, 2000).

shiksha shastra Saurabh, Vol. 23, 2023

 46  

Various definitions have been found and given regarding meditation. Meditation
is a type of practice of being aware of yourself immediate surroundings and your
current sensations rather than worrying but experience present moment of now
(Carlin et al., 2009b). The most predominant definition provided for meditation is a
practice of self-regulation that focuses on attention and awareness so that meditators
may control their mental processes of thoughts (ibid). The main goal of meditation is
to reduce thoughts by detaching the physical body and mind, and one supposed to be
becoming a witness of the thoughts and feeling often that comes and goes (Newby,
2014; Rubia, 2009).

Moreover, meditators learnt how to control the mind not to let wander into the
past or future, but developed awareness of thoughts and feelings with nonjudgmental
acceptance by keeping their mind in present moment (Newby, 2014; Sedlmeier et al.,
2012). A comprehensive discussion on the connection of religions and meditation
practice and their effect on cognitive function, a list of varieties of themes,
relationship and goals based on them has been documented by the researchers (Walsh
& Shapiro, 2006). Meditation has become a part of interest to psychologists in the
United States since the 1970s and the people continuously practice and have done
research on them (Burns, Lee. & Brown, 2011). Moreover, there is still a practical
debate that meditation might not exist in a pure form; many meditators have tried
various methods and some might still use earlier practices after switching to a new
form of meditation (Sedlmeier et al., 2012).

However, research shown many approaches of meditation including

concentration and mindfulness techniques to some degrees, it is clear that these
approaches are not all the same. Therefore, one might not expect identical results
from practicing different kinds of meditation in the same time. Two ways to pay
respect to this diversity are: (a) to focus on the widely of one technique by emphasis
either on concentrative or mindfulness techniques or (b) to focus on the approach to
meditation itself such as transcendental meditation (McCoy, 2006b). Here, this study
applies for all the types of meditations, not identifying any particular one.

In Nepal and Indian sub-continents, yoga and meditation had been practiced
since second half of the first millennium A.D. Likewise, in the high Himalayan caves
of Nepal, countless sages, great yogis and saints are supposed to be practiced yoga for
their health, happiness and longevity of their life (Kunwar, Sharma, & College, 2020).

In recent year, yoga, meditation, Ayurveda and natural healing-based health

tourism and yoga tourism have been rapidly grown in Nepal (Prasad & Shimizu,
2018). Yoga has been gained popularity worldwide due to its inherent quality to
change the practitioner from illness to wellness. Currently, a few researches have
been conducted on yoga tourism (yoga retreat and yoga trekking) and health tourism
in Nepal and its probability for being one of the best destinations in the world

shiksha shastra Saurabh, Vol. 23, 2023

        47
(Prasad & Shimizu, 2018). Nepal is a sacred place due to the birth place of Buddha and
play ground of Lord Shiva; Guru of yogis (Kunwar et al., 2020). However, yoga and
meditation are become famous and practiced every day at home or in yoga center to
enhance physical and mental health of human beings. Yet, there has not been systematic
and long-term study on the benefits to yoga and meditation practitioner’s including
physical and mental health in Nepal. Therefore, it is essential to conduct such kind of
study to fulfill theoretical and empirical research gap in the academic research. Hence,
it is hypothesized that yoga practitioners would be the more likely to report or indicate
increased levels that they experienced different variables related to the physical body,
mind, spiritual healthy and happiness within as compared to others.

The general objective of this research was to examine the benefits of yoga
and meditation for enhancing people for complete well-being through yoga and
meditation of Kathmandu valley. To meet the aim of the study the following were
the main specific objectives.

a) To identify the knowledge about the effect of yoga and meditation on the
physical (flexibility and strength), mental (emotional balance), and spiritual
(self-awareness) health.
b) To identify the perceptional attitude of yoga and meditation on individual
work performance.
c) To find out the effect of yoga and meditation on quality-of-life style.

0HWKRGRORJ\
The study followed the quantitative descriptive research design. The research
methodology included questionnaire survey with the yoga practitioners attending at
yoga centers in Kathmandu valley by field visit and through personal contact, between
October 15, 2019 to December 30, 2019. Those participants who practiced yoga at
least 2-4 hours per week up to more than one hour per day and performed meditation
at least 10 minutes (min) per day up to one hour per day and practicing at least one
month were considered as regular practitioner. Questionnaires survey was conducted
among the 172 yoga practitioners to collect primary data for this study. Only the yoga
and meditation practitioners were included as the population of this study.

Researcher visited the yoga centers: Manokranti Yoga and Reiki center, Ranibari
marg; Mahamirtunjaya Yog Kendra, Gausala Pashupati; Patanjali Yoga center,
Shamakhusi; Pathic Foundation Yoga Retreat Meditation center, Dhawalagiri Awas
Kshetra, Chandragiri Kathmandu, and Vishwa Jagaran Abhiyan, New Baneshwar
in Kathmandu valley and conducted questionnaire survey after getting permission
from the yoga instructors of respective centers. All the questionnaires survey was
conducted by the researcher themself with the help of yoga instructors in respective
yoga center.
shiksha shastra Saurabh, Vol. 23, 2023
 48  

To obtain the objectives of the study and avoiding many other plausible
alternatives explanations of the respondents’ semi structured questionnaires were
developed as a tool for data collections and to validate; researcher cross-compared the
text in Ashtanga yoga and The Yoga Sutras of Patanjali and from the key informant,
knowledgeable in yoga philosophy.

The five-points Likert scale was made according to degree of feelings either
positive or negative (Likert, 1932). The age of the participants were categories into
four groups: 15-25y, 26-35y, 36-45y, and above 46y. Most of the participants were
dedicated to practice yoga and meditation in regular basis, but no control group
involved in this study.

All the data were entered in the excel sheet and data were ranked for statistical
analysis. The statistical test was performed by using SPSS (Ver. 23). The research
objectives and the associations between two categorical variables were calculated
by using non parametric Wilcoxon Signed Rank test (2- tailed) and correlation
between them by Pearson correlation test for statistically significant by comparing
p-values (p<0.05). The five points rating scale (Likert, 1932) questionnaires survey
of respondent’s perception towards each category was analyzed by using Likert Scale
Ranking and Relative Importance Index (RII). The mathematical formula of RII,
5,, Ȉ:$1RU 5,, QQQQQ1 :KHUH: ZHLJKWDJHJLYHQWR
each category by the respondents, range from 1 to 5, such as 1 for strongly disagree and
5 for strongly agree. A= highest weight (i.e. 5 in this case; 5-in-5 points Likert Scales)
and N= total number of respondents (i.e. 172 in this study). The results obtained from
the analysis were interpreted according to the objectives of the research.

5HVXOWVDQG'LVFXVVLRQ

5HVSRQGHQWV¶&RPSRVLWLRQRQ'LIIHUHQW6RFLR'HPRJUDSKLF&KDUDFWHULVWLFV
Participant’s variables like gender, age group, education level, various
approaches for yoga, meditation duration for being practiced yoga were shown in
the table (Table 1). Where, n =172, total number of respondentsIn this study, 42%
participants practiced meditation at least 10 minutes per day and about 19% meditated
more than one hour just after finished yoga class or at home in the evening every
day. Among all, 26% of the participants continuously practiced yoga since last 3-6
months continuously which followed by the respondents who practiced yoga for more
than five years (23%). Majority of the respondents were educated, 42% completed
KLJKHUVHFRQGDU\OHYHO  %DFKHORU'HJUHHDQG0DVWHU¶V'HJUHHDQG
above Degree. A demographic variable helps to describe the nature and distribution
of the samples used for statistical analysis. In applied statistics and research, age,
gender, group membership, ethnicity, socioeconomic measures and education level

shiksha shastra Saurabh, Vol. 23, 2023

        49
are common variables that researcher collected. Demographic variables affect the
size and composition of any population (Wilk, 1991).

In this current study also showed most of the attendees of the yoga and
meditation were middle aged population. They carried the major percentage in total
surveyed samples. It indicated that most of the youngers were conscious about the
health. The majority of the young practitioner aimed to be the yoga instructors, those
who were attained in the yoga teachers training class in Manokranti yoga center.
Some were practiced yoga and meditation to achieve their goals through became
physically and mentally wellbeing. The female participants have been occupied the
high percentages among the attendees on yoga and meditation. Most of attendees
aimed to reduce the weight, blood pressure and want to make them bodily healthy
and active due to sophisticated lifestyle in the city. The scenario

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5HVSRQGHQW¶V 9DULDEOHV 1RRI 3HUFHQW &XPXODWLYH
6WDWXV 5HVSRQGHQWV (%) 3HUFHQW(%)
Gender Male 68 39.5 39.5
Female 104 60.5 100
15 to 25 40 23.3 23.3
Age Category 26 to 35 29 16.9 40.1
(years) 36 to 45 67 39 79.1
46 and above 36 20.9 100
Below SEE 44 25.6 25.6
Higher Secondary 72 41.9 67.4
Education
Bachelors 36 20.9 88.4
Status
Master’s Degree
20 11.6 100
and above
Yoga class 148 86 86
Approach of Videos 16 9.3 95.3
yoga Pers yoga In-
8 4.7 100
structor

shiksha shastra Saurabh, Vol. 23, 2023

 50  

Less than 1
8 4.7
month
1 to 2 months 24 14
3 to 6 months 44 25.6 44.2
Length of yoga 7 months to 1
20 11.6 55.8
year
1 to 2 years 12 7 62.8
3 to 5 years 24 14 76.7
Above 5 years 40 23.3 100
5 to 10 min/d 72 41.9 45
20 min/d 36 20.9 67.5
30 min/d 16 9.3 77.5
45 min/d 4 2.3 80
Meditation/day
1 hr/d 32 18.6 100
Total 160 93
Do not practice
12 7
meditation
Total 172 100

The practice of yoga to the people living in the remote village were different,
most of them engaged in the field or household work since the early morning to
the late night and they have not faced such problems of obesity and other physical
disbalances. In the villages there have not been observed any yoga practitioners, this
may be due to lack of time, not easy access or may be due to inadequate knowledge
of yoga and meditation. The result of this study showed, most of the elderly aged
group practiced yoga for more than five years aiming to keep themselves physically
active and mentally calm. However, there was not significantly difference by the sex
and frequency of yoga attendees. The practitioners were from the different education,
socioeconomic background, race and ethnicity. The consciousness of health and life
expectancy depends on the adult literacy rate. This study also supported by Vaidya,
Shakya, Krettek (2010) study on obesity prevalence in Nepal. In contrast, Matsushita
and Oka (2015) reported several adverse events of yoga class performed and risk
factors in yoga practitioners of elderly age (70 years or older) people in his survey
of adverse effects of yoga class. In an argument, this could be due to level of over
exertion of yoga class and might have suffered from other chronic diseases and poor
physical conditions before join in yoga class. Importantly, yoga and meditation are
even for all ages people but need to know their physical and mental conditions and
suitable types of yoga for this age group, and merely medical history.

shiksha shastra Saurabh, Vol. 23, 2023

        51
&RUUHODWLRQ%HWZHHQ<RJD0HGLWDWLRQDQG5HJXODULW\RQ+HDOWK3DUDPHWHUV

Correlation between yoga, meditation and regularity and their effect on various
health parameters of the respondents (n=172) have been examined in this section. The
regularity had positive effect on different variables of health parameters. Specifically,
this result suggested that when participants practiced yoga and meditation on the
regular basis the improvements in various domains of the health parameters observed
than before attained in yoga and meditation intervention. The physical health
parameters such as physical fitness, strength and flexibility shown higher impact on
practitioners. Similarly, in the mental health parameters such as concentration, work
performance, quality of sleep and reduce of stress, and happiness as an indicator
of spiritual wellbeing also showed highly influenced by yoga and meditation who
performed on regular basis (Table 2).
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&RUUHODWLRQVEHWZHHQ\RJDPHGLWDWLRQDQGUHJXODULW\ZLWKLPSURYHPHQWRQKHDOWK
9DULDEOHV 0HDQ 0 6WG 3HDUVRQ 3
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Regularity of practice yoga 3.81 1.53 0.164* 0.032
Regularity of practice meditation 1.86 0.34 0.203** 0.008
(൵HFWRI\RJDRQKHDOWKSDUDPHWHUV 4.372 1.95 0.385** 0.001
(൵HFWRIPHGLWDWLRQRQKHDOWKSDUDPHWHUV 1.860 0.34 0.540** 0.001
N 172
 &RUUHODWLRQLVVLJQL¿FDQWDWWKHDQGOHYHO WDLOHG 

Yoga and meditation had the high positive correlation in between the physical,
mental and spiritual health parameters with regularity. The average results of variables
of both the males and females indicated the improvement in all the parameters of
health which were set for this study. Even though, in total attendees, females had
higher average percentages than the males, may be because of more numbers of
females in the samples. Age and sex groups were not separated to observed the
benefits and changes in the various domain of health parameters. The yoga showed
the immediate and significant effect on the physical strength and flexibility of the
practitioners. Improvement of flexibility of shoulders, trunk and hip joints were
observed both in the males and females. Supportively, improvement in the flexibility
of the body and all the joints were observed in the middle aged males after 10 months
yoga practiced (Us Ray et al., 2001). Similarly, the meditation and pranayama gave
instant result on happiness, anxiety, stress and quality of sleep as well as in general

shiksha shastra Saurabh, Vol. 23, 2023

 52  

feelings. According to Newby (2014) many mindfulness activities required at least 8

to 12 weeks sessions but the yoga with meditation just had significant changes within
four sessions. Another studied support that the yoga practice can improve strength
and flexibility (Collins & Nursing, 1998) and decrease stress (Franklin, Whaley,
Howley, & Balady, 2000) over a relatively short time of period. Carlin et al. (2009b)
study on young adults also showed direct correlation between yoga and stress.

However, Williams (1993) studied effect of yoga on concentration in a

small group by comparing other two martial art and non-exercise group did not
find significant difference. Williams (1993) suggested large group of experiment to
yield significant result. Casden (2005) conducted another investigation on effect of
yoga on measures of attention including entire body fitness and psychological test,
after six weeks intervention also did not find statistically significant. Casden (2005)
suggestion was contradictory to the Williams (1993), as needed to attribute in a
small sample size. The result of this present study also showed the significant effect
of yoga and meditation on regular attendees for about 3 to 6 months. Consistent with
this result, Ponte et al. (2019) study demonstrated regular practice of yoga improves
depression, anxiety and stress. Another research by Li, Liu, Ji, Xie, and Hou (2018) in
controlled trail on depressive symptoms and psychological rumination in depressed
women after 12 weeks of regular yoga practice found the same results.

Further insight regarding the effect of yoga and meditation in reduction of

obesity and blood pressure showed less effective in the normal yoga class. Obesity and
blood pressure not only related with the yoga exercise but also related with the food
consumption, income source, lifestyle, occupation and socioeconomic of the people.
According to Vaidya et al. (2010), the Worldwide obesity rate was increase by 2.3%
to 19.6%, including south Asian countries India and Nepal. Presently, obesity rate
become an epidemic in low-middle income generating countries, mostly impact on
the younger children and adolescents. In general, cardiovascular risk factors such as
hypertension, cholesterol was very high in this population. Vaidya et al. (2010) study
indicated that more percentage of adult males have been suffered from cardiovascular
risk while the females suffered from the obesity and overweight. On the other hand,
the yoga trend also increases in the urban and cities areas. The yoga class for the
period of six to ten months, which focused in reduction of obesity and blood pressure
obtained significantly effective on reducing obesity and control blood pressure (Us
Ray et al., 2001). According to the personal conversation to the yoga instructors,
they claimed obesity can be controlled in the guided yogic practice even in the short
period of time. This study results also indicated that improvement in the reduction of
obesity and blood pressure those who practiced regularly yoga and meditation for six
months and above. Other studies, Cowen et al. (2005) , Shephard and Balady (1999)
found significantly improvement on muscles strength, flexibility, blood pressure,
cholesterol and obesity who regularly practiced yoga for six months. Similarly, Schure,
Christopher, Christopher, and Development (2008) study reported positive changes in
physical, mental, spiritual and interpersonal behaviors in the yoga attendees students
related with mindfulness based stress reduction course for 15 weeks.

shiksha shastra Saurabh, Vol. 23, 2023

        53
&RQFOXVLRQDQG,PSOLFDWLRQ
Involvement in yoga and meditation can improve physical health, mental health,
psychological and spiritual wellbeing. Yoga had effect on feasible, safe and easy
access to all sex, races, ethnicity and socioeconomic background, with satisfactory
execution rate among the practitioners. This study indicates that three to six months
yoga practice has been significantly improves all the domains of health parameters
including quality of life. The longer the time period of practice in regular basis more
benefits have been observed to the yoga and meditation practitioner. The combine
effect of yoga and meditation to the regularity showed the highest impact on the
overall health parameters. The result of this study showed that the improvement
in physical, mental, psychological and spiritual parameters of yogic practices were
very prompt who practiced the yoga and meditation regularly. Nevertheless, regular,
longer duration, larger random samples from the practitioner of guided yoga classes
and different communities were needed to evaluate the further more potential range
of the effects of yoga and meditation.

As per the findings of this study, people will be benefited by applying yoga and
meditation practices for their mental as well as physical fitness. The findings of this
research will also beneficial to the policy planner and the and the program developer
working in the concerned field to develop policy and program. By the effects of
yoga and meditation as concluded in this study, people can modify their daily habits
to achieve the parameters of quality life.

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