A YOGA BASED WORKSHOP FOR

EXECUTIVES
SMET SELF

MANAGEMENT OF

EXCESSIVE TENSION
A Special Module designed by S-VYASA, Bangalore www.svyasa.org

CONTENTS
1.Why this Week-long module ? 2. What is SMET ? 3. PRANAYAMA and OM Meditation

4. Where SMET/CM have been conducted

5. Project AVARTAN 6. An Appeal to QUEST, Bangalore 7. An Overview of CM research 8. List of Research Papers published

WHY SHOULD YOU NOT

MISS ATTENDING

THIS MODULE ?

PROFESSIONALISM NEEDS
Sensitivity
Brilliance Creativity

BUT INCREASED SENSITIVITY,

BRILLIANCE AND CREATIVITY LEADS TO

STRESS

and

DETERIORATING HEALTH

COMPUTER RELATED PROBLEMS

Musculoskeletal

Emotional
Visual

 Muscular-skeletal
Collective name of variety of disorders affecting especially neck, back, shoulder, hand, wrist & arm pain

 Visual
Eyestrain
Tired, Irritation, Burning, Sensations

Redness, Blurred Vision and Double vision

Reduces work efficiency

Increases Physical Fatigue & Mental Stress

Skin diseases: Seborrhoeic eczema & rosacea etc.,

COMPUTER RELATED
PROBLEMS LEADING TO

DETERIORATING HEALTH
AND

BURN OUT

STRESS RELATED PROBLEMS

STUDENT UNREST DRUG CULTURE

SMOKING AND ALCOHOLISM

GUN TERRORISM

Family Divorces, single parent problems

HEALTH HAZARDS
STRESS RELATED AILMENTS
High BP
IHD

Diabetes,
Cancer,

Asthma
IBS

HIV

PSYCHIATRIC PROBLEMS ANXIETY NEUROSIS, PSYCHOSIS

A HOLISTIC VISION
In an era of economic predominance,
a holistic vision in all aspects of

corporate sector is of utmost

importance.

THIS MODULE
Opens up such a vision among executives and Professionals.

SMET PROGRAM
Self Management of Excessive Tension [SMET]
a program developed by SVYASA exclusively for

STRESS MANAGEMENT
for the people with work pressure,

load and occupational stress in the Corporate World

13

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19

TIME CONSTRAINT
DEEP RELAXATION TECHNIQUE
(DRT) - 5 to 6 Minutes QUICK RELAXATION TECHNIQUE (QRT) - 3 Minutes INSTANT RELAXATION TECHNIQUE (IRT) - 1 Minute
20

1-24

PROVIDES
DEEP REST INDUCED IN
30 minutes MORE THAN 6 Hrs OF

GOOD SLEEP

22

1-24

AN INVESTMENT FOR PROGRESSIVE EXECUTIVES

DEEP SLEEP SMET 32% 35 Min
23

9%

6 Hrs

% AGE REST

-10

TM (20 mins) 15% Reduction

Sleep (6 hrs)

-20

-30

SMET (35 mins) 32% Reduction

1 2 3 4 5 6 SLEEP IN HOURS Presented in IEEE conference held in Dallas in 1986 7

-40

24

REDUCES

THE NUMBER OF HOURS

OF SLEEP NEEDED BY EXECUTIVES
25

ENHANCES
Executive effectiveness Helps in Effective Time
Management

26

1-24

Reduced absenteeism
Hospital Admission in a battery manufacturing

Company in MYSORE
Practicing SMET Daily for 35 Minutes
27

1-24

ENHANCES
Executive effectiveness
How ? Evidence based research

on SMET
28

1-24

SMET PROGRAM
Self Management of Executive Tension [SMET]

QUESTIONS RAISED
Can we further reduce the duration? Cyclic Meditation studies
More Accurate measurements of Metabolic Rate and others What are the mechanisms? Brain Functions, etc
29

PRANAYAMA AND OM
MEDITATION

ADDS DIMENSIONS TO
SMET PROGRAM Self Management of Executive Tension

PRANAYAMA MODULE
CONSISTS OF PREPARATORY

PRACTICES

CORRECTION OF WRONG BREATHING HABITS CLEANSING

PRANAYAMA
SLOWING OF BREATH BALANCING OF SUBTLE FORCES SENSITIZING COLLING EXPANSION OR PEROSONALITY

OM MEDITATION MODULE
CONSISTS OF

PREPARATORY PRACTICES CLEANSING

PRANAYAMA

MEDITATION
CONCENTRATION DHARANA DHYANA

On OM PICTURE

SOME ORGANIZATIONS
WHERE SMET AND OTHERS HAVE BEEN CONDUCTED

I. BANKING & FINANCE SECTOR

Canara, Syndicate, ING VYSYA, R.B.I., ICICI, UBI, State Bank of India, State Bank of Mysore, State Bank of Hyderabad & Apex Bank- Bangalore.

II. INDUSTRIAL SECTOR CENTRAL GOVT UNDERTAKINGS

BEL-Bangalore BEML - Bangalore and KGF

BHEL - Hyderabad and Trichy

Bharat Goldmines - KGF HAL - Ozar Indian Telephone Industries, Bangalore Kudremukh Iron Co.Ltd., Bangalore Western Coal Fields, Nagpur Oil & Natural Gas Commission, Guwahati, Duliajan, Dehradun

 Indian Oil Corporation - New Delhi

Nomaligarh Refineries, Nomaligarh

NHEPC - New Delhi Steel Authority of India Ltd. - Salem National Textiles Corporation, Coimbatore Guwahati Refineries - Guwahati Otis, Jigani, Bangalore C-DOT, Bangalore

Indian Railways
IICM, RANCHI

III. INDUSTRIAL SECTOR (PRIVATE)

Birla Tyres - Balasore, Orissa Indian Aluminium Co. Ltd, Kolkata

The Bombay Dyeing and MFG. Co. Mumbai

ISPAT Alloys Ltd., Orissa Century Mills, Kolkata

Surya Roshni Ltd., Delhi

Hero Honda, Delhi Motor Industries Co. Ltd., Bangalore Kirloskar Electric Co. Ltd - Bangalore TVS - Suzuki Co. Ltd., Hosur

 Satyam Computers - Hyderabad Motorola, Bangalore BPL, Bangalore

Siemens Ltd, Bangalore

Tajmahal Hotel, Mumbai Graphite India Ltd., Bangalore

Bayer India Ltd., Mumbai.

Titan Industries Texas Instruments, Bangalore

SKF Bearings, Bangalore

Lupin Pharmaceuticals, Mumbai1

IV. INSTITUTIONS - GOVERNMENT & PRIVATE

Indian Institute of Science, Bangalore Indian Institute of Management, Bangalore College of Defence Management, Hyderabad

Ahmedabad Management Association,

Ahmedabad Madras Management Association, Chennai HAL Staff College, Bangalore Air Force Technical Centre, Bangalore

GOVERNMENT BODIES
(CENTRAL & STATE)
Indian Space Research Organisation, Bangalore

Bhabha Atomic Research Centre, Mumbai

Head Quarters, Central Command, Lucknow Army Force - Jabalpur, Kolkatta

CPWD Training Centre, New Delhi

New Govt. Electric Factory - Bangalore Fertilisers and Chemicals Travancore Ltd., Cochin. Karnataka Power Corporation Ltd., Bangalore Goa Ship Yard Ltd., Vasco, Goa. Karnataka Health Department, Bangalore DRDO, Bangalore IGCAR, Kalpakam

PROJECT

SMET PRACTICES
IRT (Instant Relaxation Technique)

CENTERING
ARDHAKATI CAKRASANA (Left & Right) QRT (Quick Relaxation Technique) VAJRASANA SASANKASANA

ARDHA/USTRASANA
DRT (Deep Relaxation Technique)

SMET THEORY
Global Challenge and Indian

response.
Yoga Research for prevention, treatment of ailments and promotion of positive health. Yoga diet for Professionals.

Group Dynamics for

Corporate harmony

SMET THEORY

Executive Growth. Concept & Physiology of Stress. Stress & Its Release. Recognisation is half solution.

SPECIALLY DESIGNED YOGA CUISINE

Breakfast, Juice with snacks Lunch, Snacks with juice Dinner

All based on the principles of Yoga & Modern Nutrition

AN OVERVIEW OF

RESEARCH ON SMET

46

A COMPREHENSIVE STUDY OF CM

A study recording oxygen consumption following the practice of CM by experienced practitioners A study measuring autonomic functions, oxygen consumption & respiration and selective attention following the practice of CM by relatively less experienced practitioners A study of two sub-components of CM i.e., Instant Relaxation Technique [IRT] and Deep Relaxation Technique [DRT]
47

A study recording

oxygen consumption &

respiration following the practice of CM by experienced practitioners

48

METHODS - DESIGN
Self as control design Structure of the sessions for Cyclic Meditation [CM] and Shavasana [SH]
Pre
23 min - CM

Post

Pre

23 min - SH

Post

Assessments Pre & Post

49

RESULTS

i 10.1 % oxygen consumption following

the practice of Corpse posture [Shavasana]

i 32.1% in oxygen consumption following the

practice of oxygen consumption CM

h Depth of respiration with i breath frequency

after the practice of CM
Appl Psychophysiol Biofeedback, 2000, 25(4), 221-227.

50

Breath rate decreased 18% after CM and 15.2% after SH. Breath volume increased 28.8% after CM and 15.9 % after SH.

Appl Psychophysiol Biofeedback, 2000, 25(4), 221-227.

51

CONCLUSION
These results support the idea that a combination of yoga postures interspersed with relaxation reduces arousal more than relaxation

alone does.

52

A study measuring Heart Rate

Variability, oxygen consumption &

respiration and selective attention

following the practice of CM

by relatively

less experienced practitioners

53

METHODS - DESIGN
Self-as-control design

Structure of the sessions: for Cyclic Meditation

[CM] and Rest in Shavasana [SR]
5 min pre
5 min pre
P300, SLCT

23 min - CM
23 min SR

5 min post
5 min post
P300, SLCT

Respiratory and metabolic variables Heart rate variability

54

METHODS VARIABLES STUDIED

Measures of physiological arousal Respiratory & metabolic variables Heart Rate Variability
Measures of attention P300 auditory evoked potentials Six Letter Cancellation Task

55

METHODS - INTERVENTION
Cyclic meditation: 23 min Eyes closed and taped instructions Prayer (0.40 min), IRT (1.00 min), Centering in Tadasana (2.00 min) Ardhakaticakrasana, right side (1.20 min); a gap (1.10 min) left side (1.20 min); a gap as before (1.10 min) Padahastasana, (1.20 min); another gap (1.10 min) Ardhacakrasana, (1.20 min); DRT with instructions to relax the body in sequence (10.00 min) Rest in Shavasana : 23 min Laying supine with legs apart and arms away from the sides of the body and eyes closed.s
56

METHODS - INTERVENTION
Cyclic meditation session
Pre 5 minutes (eyes closed)

Cyclic meditation ( 23 minutes: eyes closed)

D1 5 minutes Prayer IRT Linear awareness Standing up D2 5 minutes D3 5 minutes Observation of changes D4 8 minutes DRT A chanting U chanting M chanting AUM chanting Coming out of body Merging with sky

Post 5 minutes (eyes closed)

Observation of changes

Supine rest

Tsana

Centering Observation of changes

Ardhakai cakrsana (Left side)

Ardhacakrsana

Ardhakai cakrsana
(Right side)

Observation of changes Balance Pdahastsana

Observation of changes Lying down Linear awareness Surface awareness Part by part relaxation

Supine rest

Sukhsana
Prayer

Shavasana session
Supine rest ( 23 minutes: eyes closed)
Pre 5 minutes (eyes closed) Supine rest D1 5 minutes Supine rest D2 5 minutes Supine rest D3 5 minutes Supine rest D4 8 minutes Supine rest Post 5 minutes (eyes closed) Supine rest

Note: D1 to D4 = Phases of During state, IRT = Instant relaxation technique (Journal of Indian Psychology, 2002, 17, 46-52) DRT = Deep relaxation technique (Psychological Reports, 2002, 90, 487-494).

RESULTS RESPIRATION
Variables Sessions Pre Minute ventilation (liters/min, BTPS) Tidal volume (liters, BTPS) Respiratory rate (cycles/min) CM SR CM 6.84 1.00 6.61 1.00 0.50 0.10 0.50 0.11 15.11 2.43 14.39 2.80 D1 8.16*** 1.26 6.35* 0.93 0.57*** 0.10 0.48 0.09 15.62 2.77 13.99 2.67 D2 9.15*** 1.86 6.32 0.88 0.54* 0.10 0.47 0.09 18.10*** 3.32 14.26 2.84 Phases D3 10.35*** 1.82 6.33 0.96 0.61*** 0.10 0.48 0.09 18.25*** 3.45 14.12 2.77 D4 7.08 1.10 6.42 0.82 0.50 0.09 0.47 0.07 15.64 2.75 14.51 2.49 Post 5.96*** 0.92 6.50 0.92 0.43*** 0.08 0.49 0.10 13.99*** 2.68 14.45 2.66

SR
CM SR

N = 50, * P <.05, *** P <.001, Post-hoc tests with Bonferroni adjustment, compared with respective Pre values.
Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.
58

RESULTS RESPIRATION
Respiratory Rate
( Group mean SD)
CM 22.00 SR

Respiratory Rate
( Group mean SD)
CM 22 SR

Respiratory Rate (cyclics /min)

20.00 18.00 16.00 14.00 12.00 10.00 Pre D1 D2 D3 D4 Post States of Recording session

Respiratory Rate (cyclics/min)

20 18 16 14 12 10 Pre D1 D2 D3 D4 P1 P2 P3 P4 P5 P6 States of Recording session

Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.

59

RESULTS OXYGEN CONSUMPTION

Variables Sessions Pre Oxygen consumptio n (ml/min, STPD) Carbon dioxide output (ml/min, STPD) Energy Expenditur e Kcal/day CM SR CM 219.93 21.31 212.83 26.94 195.12 20.94 D1 254.58*** 42.86 198.64*** 25.88 229.85*** 37.55 D2 271.53*** 63.18 197.34*** 25.52 233.38*** 52.84 Phases D3 341.12*** 56.81 197.52*** 26.91 288.45*** 49.19 D4 214.55 31.42 198.72*** 24.04 193.56 29.36 Post 177.28*** 18.14 202.56*** 23.01 158.45*** 17.44

SR
CM SR

190.56 24.58
1517.87 147.05 1472.11 187.53

179.61*** 22.94
1760.63*** 289.84 1376.99*** 182.04

176.90*** 21.90
1876.56*** 438.89 1367.83*** 177.65

176.65*** 24.63
2359.53*** 394.17 1368.22*** 189.52

177.96*** 21.23
1480.54 223.97 1375.73*** 167.79

182.36*** 20.77
1215.59*** 139.03 1396.51*** 175.31

N = 50, * P <.05, *** P <.001, Post-hoc tests with Bonferroni adjustment, compared with respective Pre values.

Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.

RESULTS OXYGEN CONSUMPTION

Oxygen consumption
( Group mean SD)
CM 380 330 280 230 180 130 Pre D1 D2 D3 D4 Post States of Recording session SR

Oxygen consumption
( Group mean SD)
CM SR

Ox ygen c onsuption (ml/min, STPD)

Ox ygen consuption (ml/min, STPD)

380 330 280 230 180 130 Pre D1 D2 D3 D4 P1 P2 P3 P4 P5 P6 States of Recording session

Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.

61

RESULTS SELECTIVE ATTENTION P300 RESPONSES Sample record of P300 responses

PRE CM Fz-Front Cz-Crown Pz-Parietal Oz-Back

POST CM

Increased amplitudebetter attention

Int J Neurosci. 2006 Dec;116(12):1419-30.

62

RESULTS SELECTIVE ATTENTION P300 RESPONSES FROM FRONT OF THE HEAD

Peak Latency at Fz
(group mean + SD)

400 380 360 340 320 300 280 260 CM Recording sessions SR

Peak latency (ms)

Pre Post

Peak Amplitude at Fz
(group mean + SD)

14 12 10 8 6 4 2 0 CM Recording sessions SR

Peak amplitude (V)

Pre Post

Int J Neurosci. 2006 Dec;116(12):1419-30.

63

RESULTS SELECTIVE ATTENTION CANCELLATION TASK

Sessions Variables States Cyclic meditation N = 40 42.23 7.05 52.25*** 8.20 41.75 6.71 52.15*** 8.00 0.48 0.91 0.10* 0.30 Shavasana N = 40 42.50 8.20 48.15*** 8.81 42.00 7.77 47.70*** 8.39 0.50 0.91 0.45 0.93

Total score

Pre Post Pre Post Pre Post

Net score Score for wrong cancellatio n

*** P <.001, Post-hoc tests with Bonferroni adjustment, Post score compared with respective Pre scores; * P <.05, Wilcoxon paired signed ranks test, Post scores compared with respective Pre scores

Psychol Reports. 2006 [In Press].

64

SUMMARY
Practice Variables studied Respiratory and metabolic variables During
Arousal:

Post
Reduced arousal:

Measures of physiological arousal

h VE, h VT, h RR, hVO2, hVCO2, hEE

Sympathetic activation:

i VE, iVT, iRR, iVO2, iVCO2, iEE

Shift towards vagal dominance:

Heart rate variability

hLF, hHF, hLF/HF, hHR

Not tested

i LF, hHF, iLF/HF, iHR

Enhanced cognitive speed:

P300 auditory event related potentials Measures of attention Six letter cancellation task Respiratory and metabolic variables

iLatencies at Fz, Cz and Pz

Increased attentional resources:

h Amplitude at Fz, Cz and Pz

Improved abilities of sustained attention, visual scanning and a Not tested repetitive motor response: h Net sores Reduced probability to be distracted:

i Scores for wrong cancellation

Measures of physiological arousal Measures of attention
Reduced arousal: iVO2, iVCO2, iEE Reduced arousal:

iVO2, iVCO2, iEE

No change
Enhanced cognitive speed:

Heart rate variability

P300 auditory event related potentials Six letter cancellation task

No change
Not tested

i Latencies at Fz, Cz and Pz

Improved attention:

Not tested

hNet sores

CONCLUSION
CM (Technique with combination of postures and relaxation) reduces physiological arousal more than SR also enhances ability to sustain, focus and shift the attention

TM
OM CM

Wakeful rest
Alertful rest Rest with sustained & selective attention

66

A study of two sub-components of CM i.e., Instant Relaxation Technique [IRT] & Deep Relaxation Technique [DRT]

67

ENHANCES HEALTH
PREVENTION
REHAB

POSITIVE HEALTH

68

1-24

25 YEARS OF YOGA THERAPY

RESEARCH AT VYASA
HAS PROVEN THE EFFECTIVENESS OF SMET
69

1-24

YOGA OFFERS TOTAL REHABILITATION BY THE INTEGRATED APPROACH OF YOGA THERAPY BRONCHIAL ASTHMA, NASAL ALLERGY etc - 150000 PATIENTS DIABETES MELLITUS - 9000 HYPERTESION & IHD - 7500 OPHTHALMIC DISORDERS - 1600

OBESITY, BACK PAIN etc - 25000

70

LIST OF PAPERS
Published by VYASA

71

Int J Neurosci. 2006 Dec;116(12):1419-30.

Changes in P300 following two yoga-based relaxation techniques Sarang SP, Telles S.
SVYASA, Bangalore, India.

Appl Psychophysiol Biofeedback. 2006 Jun;31(2):143-53.

Oxygen consumption and respiration during and after two yoga relaxation techniques Sarang PS, Telles S.
SVYASA, Bangalore, India.

Journal of Indian Psychology, 24(2).

Cyclic Meditation a moving meditation reduces energy expenditure more than supine rest Patil, S.P and Telles, S. (2006).
SVYASA, Bangalore, India.
72

Psychological Report, 2000, 90, 487-494

Yoga based guided relaxation reduces sympathetic activity in subjects based on baseline levels. Vempati R.P., and Telles S.
SVYASA, Bangalore, India.

Applied Psychophysiology and Biofeedback, Vol.25, No.4, 2000

OXYGEN CONSUMPTION AND RESPIRATION FOLLOWING TWO YOGA RELATION TECHNIQUES. Telles S., Satish kumar Reddy., and Nagendra H.R.
SVYASA, Bangalore, India.

Applied Psychophysiology and Biofeedback, Vol.25, No.4, 2000

Yoga based isometric relaxation versus supine rest a study of oxygen consumption, breath rate and volume & autonomic measures. Vempati R.P., and Telles S.
SVYASA, Bangalore, India.
73

AN EMPIRICAL STUDY OF EFFECTIVENESS OF SMET PROGRAM WITH RESPECT TO EMOTIONAL COMPETENCE OF MANAGERS AN EMPIRICAL STUDY
Sony K., N.C.B.Nath., H.R.Nagendra., Subhash Sharma

EFFECTIVENESS OF SMET PROGRAM WITH RESPECT TO EMOTIONAL WELL BEING OF MANAGERS AN EMPIRICAL STUDY Sony K., N.C.B.Nath., H.R.Nagendra., Subhash Sharma
Swami Vivekananda Yoga Research Foundation, Bangalore, India.

74