Original Research Article
Year: 2019 | Month: May | Volume: 9 | Issue: 5 | Pages: 337-340
Which of the Two Pranayamas, Anulom Vilom or Bhastrika is better at Improving Maximal Oxygen Uptake in Normal Individuals?
Ayushee Shirodkar1, Prajakta Sahastrabudhe2, Ashok K. Shyam3, Parag K. Sancheti4
1BPTh Sancheti Institute College of Physiotherapy, Pune, Maharashtra, India.
2MPTh Assistant professor, Sancheti Institute College of Physiotherapy, Pune, Maharashtra, India.
3MS.Ortho Research Officer- Sancheti Institute for Orthopedics and Rehabilitation, Pune, Maharashtra, India.
4MS.Ortho Chairman- Sancheti Institute for Orthopedics and Rehabilitation, Pune, Maharashtra, India.
Corresponding Author: Ayushee Shirodkar
ABSTRACT
Background: Various breathing techniques including Pranayam are studied and proven their benefits on respiration, lung capacities as well as maximum oxygen uptake. The present study aims to compare effects of two types of pranayam i.e. Anulom Vilom and Bhastrika on maximum oxygen uptake (VO2max) in normal subjects.
Methods: Thirty healthy but relatively sedentary individuals in the age group of 18-24 years were recruited from community settings and randomly allocated into, Group A (performed bhastrika) and Group B (performed anulom vilom) and Group C (Control group received no intervention). Group A and B participants performed respective pranayams for 10 mins once a day for 5 days per week for 6 weeks. Vo2max was assessed using incremental shuttle run test pre and post interventions
Results: It was observed that there was significant improvement in VO2max in all three groups (p <0.05), but group A performing bhastrika pranayam showed higher increments in VO2max as compared to other groups. (p<0.001).
Conclusion: Anulom Vilom and Bhastrika both improves Vo2max in normal healthy individuals but Bhastrika was found to be more effective.
Key words: cardiorespiratory fitness, breathing exercise,