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2018/09/22
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South African Sleep Health Symposium 2018
10-11 September 2018
Cape Town, South Africa
Presentation’s title:
The efficiency of Yoga practice, known as Yoga Nidra, in improving the general state
of well-being and work productivity in case of employees of Randburg branch of
VVM Pty Ltd during exercise work break.
Abstract:
All manner of stimuli ranging from gustatory to visual, including sound and touch, are
exacerbated by technology, and can affect human sleep. The human brain perceives
millions of stimuli per second and when subjected to stimuli daily causes among other
disorders, insomnia. Studies have shown that one in four people turn to prescription
medication and over-the-counter sleeping aids for relief. However, these methods of
treating sleep disorders, circadian rhythms, narcolepsy, and night terrors, work for short
period of time and might create dependency. This study attempts to find a solution to
these disorders by suggesting a return to old traditional practices found in the discipline of
Yoga, as an alternative psychology method known as psycho-somatic training. This case
study is based on a group of 30 individuals, for 7 working days (21st-29th August 2018),
who are employed as call centre agents of legal department at VVM (Pty) Ltd and whose
work environment is highly stressful, which leads to workers having poor sleep patterns.
Therefore, the aim of this study is to show how this ancient practice known as Yoga Nidra
(nb - in Sanskrit language means awaken or conscious sleep) which incorporates various
techniques, deep meditation, concentration, and an understanding of the union of body,
mind, and soul with the Absolute Reality, can achieve the desired sleep-in-awareness
state, particularly among the workers at VVM Pty Ltd. The study concludes that the
recuperative techniques found in the practice of Yoga will not only improve the quality of
sleep and well-being of the participants who will be less stressed and more productive,
but also will open the practitioners to deep consciousness and self-knowledge or
liberation.
Background:
Actually I am employed in a big corporate from Randburg, VVM Pty Ltd, as Health and Wellness Coach and my main aim of job description is to optimise the health of
employees through various methods, including alternative, to improve health, well-being and work performance.
By working with a number of over 800 employees, regarding sleep patterns, I observed that it substantial influenced by different external factors as: weather, season, food
intake contained or not additives, social status, and not just but by individual’s factors as emotions, mind settings and spiritual believes too.
Over last 3 years, I was looking to find a methodology that might increase work performance, the general state of well-being and at the same time health. More than ever, I
was looking to found any practical method that might shorten the duration of the sleep time and have profound effects to all levels of human being, be rejuvenating the
being at levels same as a deep profound sleep does.
By searching high profile athletes, such as Cristiano Ronaldo, a particular game-day routine appear as his daily taboo as sports’ competitor. He is preparing the day with
an early night before the game, and beginning early, considering that “sleep aids my muscles recuperate” considering that “eight hours sleep is the optimum amount”. On
the other hand, Weller (2017) stated that 7 hours of sleep routine per night is suffice. Personally, being an ex-Olympic national, a good refreshed nap between events,
helped to achieve an accurate increase of sport’s PB performance to different events participation.
Question risen: It is any methodology that might increase sports performance, the general state of well- being and health at the same time? More than ever is any practical
method that might shorten the duration of the sleep time and have profound effects to all levels of human being?
Looking at oriental history of Yoga Science, Pramahansa Yoganada (1893-1952) was the very first Yogi which proved, by researches studies, physiological processes
due to yoga techniques, and while performing Savasana (nb-Sanskrit for final yogi relaxation). Overwhelming results paradigm shifted the conscious of researches by
proving a non-existing heart rate, suspended breathing process, yet able to describe activities of other individuals in the room, and surrounding rooms too.
Description of the yoga techniques used in the research:
As per Mrgendratantra Yogapada the word Yoga is deriving from ‘Yuj’ and means ‘one who is necessarily conjoined with the
manifestation of his nature’ or ‘fusion’ and is one manifesting own nature, while Bivolaru (2011) defined Yoga as
“communion”, “merging”, “ineffable fusion” and “in founded on multi millennium traditions of wisdoms, based on divine
revelations and aimed at the harmonious integration of human being into the universe”.
“1.1.15Vimanarcanakalpa 96. Yoga as union of individual and supreme self:
They say that yoga is the union of the individual self and the supreme self.” And
1.1.17 Mrgendratantra Yogapada,with the vrtti of Bhatta Narayanakantha. Yoga deriving from yoj, to join’:
(2a) To have self-mastery [is] to be a yogi (Mallison 2017, 21)”.
Shavasana (English Language Corpse posture) is named from Sanskrit word “Shava” meaning “corpse” or “posture of dead
body” (Sanskrit language Mrtasana) and is a posture as it is the last and serves for the rest and relaxation after the other
exercises”(Yesudain, S. et al.1962, 154).
Arthur Avalon mentioned Shavasana as one of the three yoga postures specific proposes of rituals of Yoga-s postures (nb -
Sanskrit Asana-s), that helps the practitioner to become detached and courageous, qualities that are essential in spiritual
progress of an authentic yogi. Continuing that the nervous system gets complete restEand is called “active passivity”, as we
consciously and intentionally withdraw ourselves from all parts of the body into the heart and achieve the same conditions as
in sleep-except that we are awake” (page 155).
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In other words, this Yoga technique is a sleep in state of awareness and if we asked: “Why it that the
man is compelled to sleep?” The answer will be: “Because the sleep is a reminder of what is beyond
the state of sleep- the state of the soul. Mortal existence could not be borne without at least
subconscious contact with the soul, which is provided by sleep” (Yogananda, P. 2007, 49).
In Hatharatnavali 3.7-20 are selected 84 main yoga postures as being the most important thought by
Shiva (Adinatha) from among 8,400,000, and brings “physical health and well-being” and Yoga Nidra
is consider the yoga of the sleep and is in top 36 positions.
Yoga Nidra is a more efficient technique of yoga with multitude subtle effects not just at physiological
level but psychic level too. Practiced correctly is enhancing to an ineffable states of resonance or
vibration with specific positive spheres of energies existing permanently in Nature and Universe.
In this research I create a mixed form of relaxation between the two presented, and using a specific
relaxing music I proceed further with the research as practical methodology. The question risen is: It is
possible as this old yoga technique such as Yoga Nidra to improve the quality of sleep and general
state of well-being in shorter period of time?
Personal work experience:
As work experience, in early 1990 while working with Olympic Sport team of rowing as researcher with
extraordinarily results. In 1983 this technique of final yoga relaxation applied to high performance athlete,
affected by long term migraines with no classic medicine help, and had the desire healing effect with immediate
effect. I have applied Yoga including techniques of relaxation as Shavasana and Yoga Nidra as alternative
therapeutic psycho-somatic method of applied psychology, by working in Tuberculosis children’s hospital in
Bucharest, Romania.
This research is a pioneer work in South Africa.
The technique was applied to a number of 30 staff members of the corporate mentioned, without predicted
outcome. Impairment communication due to language limitation.
Selection was based on ethical clearance from CEO of corporate Karin Van Venter. Volunteer work was required
with ethical clearance form from each participant, and was explained to each participant that can withdraw from
research at any time.
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Demographic statistics of participants:
Age group: 19-30:16 (53%) 31-40: 13 (44%) 51+: Gender: 1 ( 3% )
Gender: Woman: 22 (73%) Man: 8 ( 27%).
Ethnic group: Black African: 23 ( 77%) Black Indian: 1 ( 3%) Coloured: 6 ( 20%)
Education: High School: 12 (40%) Vocational College: 18 (60%)
Religious background: Christian: 26 (84%) African Traditional Religion: 3 (10 ) Muslim: 1 ( 3%)
Non-Religious: 1 ( 3%)
Participant’s details: Do you ever experience extra sensorial experience? Yes 4 (13%) / No 26 (87%).
Duration:
10-15 minutes for a period of 7 working days, specific as from Tuesday 21st August 2018 till
Wednesday 29th August 2018. The research was extended to an extra day, to allow those absent to
recover the session missed.
Established practice time for day-shift: 15:15-15:30 and for late shift: 20:15-20:30.
Performance & KPI analyse
2018 2018 2018 2018 2018 2018 2018 2018 2018
Name of participant & CCM 21st Aug 22nd Aug 23rd Aug 24th Aug 27th Aug 28th Aug 29th Aug 30thAug* July/Aug
JW's Team
JNEJ 0.53% Aug-18
LS 5% -46% 52% -27% -77% -17% -48% -63% N/A
LD 12% 6% A 0% A 2% A 1% 2% 1% 0% N/A
PM 20% 14% 0 -2% 20% 11% A 55% N/A
IR 52% 53% A -52% A125% A 24% -8% -5% -25% N/A Counselling process pvt.
NB 1% 13% 0% A 2% 1% 0 A 3% 1% N/A
DV's Team
DB R 6,000
NM A A R 8,000
NS A New Book
CK A R 1,000
SS A R 60,000 Family responsabilities
CM R 9,000
RP's Team
TG A R 25,000
SM A A A A R 18,000
GS A R 21,000
FC R 12,000
AT R 52,000
PM R 20,000
AF's Team
OV A R 12,000
JS R 3,000
WB R 70,000
NM R 15,000
AT A A R 9,000
TS A R 160,000
NM's Team
BM A R 11,000
TQ A R 4,000
RS A R 1,000
LBM A R 6,000
NMD A R 3,000
KM A R 19,000
* Thursday 30th August was optional day for absenteeism on any previous day of researche's practical
Figures on comparising KPIs (collections) July / August 2018 are rounded to closer figure
Do you consider that daily practice of this method during working hours, influenced in a
positive manner, your work performance/work productivity?
Results: Yes 29 (97%) / No 0 / No answer 1 (3%)
Comments:
• JNEJ: “It help me to relax”;
• NB: “Work efficiently without being fatigue”;
• TS: “As my mind is more relaxed I can work better”;
• SS: “Yes, more relax and calmer when speaking to debtors/clients”;
• CM: “I am more alert on the dialler”;
• SM: “I speak more clear to the debtors”;
• FC: “Yes, because is refreshes the mind and keep the body calm”;
• AT: “Yes, to relief me from stress it work wonderfully”;
• JS: “It makes a person to feel more relaxed, gain more concentration, more calm”;
• NIM: “After the practice I always fell calm and can do my work effectively”;
• AT: “Yes, I was calm after that to the debtors and energetic”;
• TS: “Yes, it give me a positive manner”;
• TQ:”I got to relax and come back to work more refreshed”;
• LBM: “Yes, because less negative and focus”;
Do you have any further comments:
• JNEJ: “The practice should be done by everybody in the call centre”;
• LD: “This sessions should continue as it helps in exact manner/way”;
• PM: “It will be nice to have those sessions at least twice in a week. At least for 30 mins”;
• NN: “ We should do this yoga more often it helped me to relax and also to be productive”;
• NS: “We must do the practice every day to be more productive”;
• CK: “We had not enough time as I experience much things”;
• SS: ”Had a positive outcome regarding my body, mental”;
• CM: “ since I stopped the sessions I’m back to feeling tired especially in the morning”;
• AT: “I enjoyed every session to the fullest, thank you for the opportunity”;
• PM:” I believe this has brought about change in my life for that small period of time and I would like to see what it
would do if I were to do it every day”;
• OV: “This technique of yoga should be done more often during working hours to be able to manage the overload
work activities”;
• NIM: “I would like for this practice to be a permanent thing at VVM”;
• LBM: “I just want to say it was a wonderful experience”;
• NMD: “Yoga sessions completely changed my lifestyle from sleeping patterns, etc”;
• BMM: “ The whole experience was a great life lesson”;
• RS: “ We should do the yoga sessions more often [you] really helped me a lot”.
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Conclusion:
• This work is open to further research.
• Yoga Nidra proved as efficient alternative
psychology's psycho-somatic method in
improving the general state of well-being
and productivity in a short period of time.
• The study concludes that the
recuperative techniques found in the
practice of Yoga as alternative psycho-
somatic method of phycology, will not
only improve the quality of sleep and
well-being of the participants who will be
less stressed and more productive, but
also will open the practitioners to deep
consciousness and self-knowledge or
liberation.
Bibliography:
Bivolaru, G. 2011. Tehnici yogini simple. Bucuresti: Editura Shambala.
Avalon, A 1995 tranlsl. by Bozaru, D. Mahanirvana tantra. Introducere in Tantra Marelui Extaz. Arthur Avalon. Bucuresti: Ed Deceneu.
Caietul Taberei Yoghine de vacanta Costinesti 2000. Editura Shambala. ISBN 973-9961-3-6. Editura Shambala.
Geranda Samhita translated by Catrina Nicolae.
Eliade, M. 1954. YOGA Immortality and freedom. Princeton and oxford: Princeton University press.
Gheranda Samhita 2011. Translated by Catrina Nicolae. ISBN 978-973-1823-17-1. Bucharest: Lux Divina.
Kaminofff, L. 2007. Yoga Anatomy Your illustrated guide to postures, movements, and breathing techniques. USA: Human Kinetics.
Soong, J 2011. Sleeping Pills: Prescriptions or OTP? WebMD: LLC.
Mallinson, J & Singleton, M 2017. Roots of Yoga. UK: Penguin Random House.
Max-Muller, F. 2000. The thirteen principal Upanishads.Great Britan: Mackays of Chatham.
Oroshanu, A. 2001. Gheranda Samhita. Iasi: Editura Lumen.
Pantajali
Yesudain, S. and Haich, E 1962. Yoga and Health. Liverpool, Uk: Tinling and Co.Ltd.
Yogananda P 2007. The Yoga of Jesus Understanding the Hidden teachings of the Gospel. Los Angeles, California.
www.violentpillow.com/cristianoronaldo
www.livestrong.com/Health/10 proven Tips for a good Night’s Sleep/Craig Weller
Many thanks,
Angelica Muha
Cell: 082 720 1990
