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Engineering Health: Introduction to Yoga and Physiology COURSERA A Project Report Submitted in partial fulfillment of the requirements for the award of degree of

B. Tech(CSE)

Submitted to LOVELY PROFESSIONAL UNIVERSITY PHAGWARA, PUNJAB

From 07/01/2020 to 08/14/2020

Submitted by : Name of Student: Amul Aggarwal Registration number: 11902306

Student Declaration

To whom so ever it may concern

I, Amul aggarwal, 11902306, hereby declare that the work done by me on “Engineering Health: Introduction to Yoga and Physiology” from July, 2020 to August, 2020, is a record of original work for the partial fulfillment of the requirements for the award of the degree, B. Tech(CSE).

Amul Aggarwal(11902306)

Date: 25 August, 2020

Certificate verification link: http://coursera.org/verify/NTQZ6S5P8SGT

INTRODUCTION OF THE PROJECT UNDERTAKEN

The value of taking this project is to understand the impact that yoga can have on reducing stress, and aiding in healing or preventing physiological pathologies. Throughout this project I learned about different physiological systems and highlight yoga practices that can influence different systems and reducing pathology.

Importance of Yoga: Yoga is the ultimate act of harmony between one’s physical existen ce and spiritual conscience. The perfect synchronization between the mind and the body is known as yoga. More than a physical form of exercise, it is considered as a spiritual act that makes you aware of yourself. The deep introspection that we do when our mind is relaxed makes us feel connected to our inner selves. Yoga took shape in ancient India during the early Indus Valley civilizations. It became popular after it was documented in detail by the Hindu priests who originally practiced yoga. In India, Yoga has been adopted as a way of life rather than a form of exercise. People practice yoga for spiritual, health, and meditative benefits. A combination of different postures or Asana forms the essence of yoga. There are 84 asanas in traditional yoga, but the estimate could go up anywhere from 400 to 1000 if we had access to all the scriptures that documented yoga. What started as an act of extreme meditation has now become popular as a means of relaxation. Western countries have readily adopted yoga for the innumerable health benefits it has to offer. There are thousands of yoga schools in the USA alone that teach the art of yoga. While yoga can be practiced by anyone at home, the complicated postures need some practice. The deeply rooted spiritualism in yoga is because when our minds and bodies are in complete harmony, we attain a sense of divine peace that might be called ‘moksha’ in Sanskrit. The aim of yoga is to connect us to ourselves by eliminating any negative energy in our bodies. It is advised that we must sit on the ground while performing yoga as that would transfer the negative energy to the ground.

Learning Outcomes:

• • • •

Identify the role, structure, and function of human physiological systems Identify the conditions and presentation of normal and abnormal functioning of human physiological systems Examine underlying physiological mechanisms that connect healthy functioning to yoga practice Practice yoga that targets therapy, prevention and overall wellness

Chapter 1: Introduction to Yoga and Physiology ,Cell and Homeostasis (Week 1)

1. The environment and mindfulness In this mindfulness practice I learned the “body scan,” in which I mentally draw my awareness to every part of my body, relaxing each part in turn. When the body is relaxed, the mind also slows down, and the nervous system enters into a state of rest. This is beneficial for our entire body, which is an interconnected cellular environment. The communication networks and flows of information in our internal environment are thrown off by stress, so by consciously relaxing the body, mind and nervous system, we restore ourselves to balance and health.

2. Seated movements in a chair This seated practice is something that we can do pretty much anywhere: at home, at the office, in a subway, or in a plane. We start with all of the basic movements that the spine can move in: 1. Extension, which is demonstrated by stretching the arms up one by one. 2. Rounding and arching of the spine, as in the seated cat/cow 3. Twisting, shown left to right 4. Lateral, shown in the side bend movement, to the left and right 5. Extension and flexion of the neck 6. Extended twist and open, using the arms as leverage 7. The upper back stretch in the cactus arms

The Cell And Homeostasis

Homeostasis is the work a cell goes through to maintain ideal states. All living organisms, from plants to puppies to people, must regulate their internal environment to process energy and ultimately survive. The cell is surrounded by the cellular membrane which is made of a semi permeable membrane and has lipid components that maintains the structure of the cell. The cell membrane is a part of cell structure and provides a protective barrier for the cell. Cell wall is a macromolecule network Outside of the cell that maintains structure and cell signaling. Buffering by Red blood cells allows for the bloods’ pH to be stabilized. The energy is stored in cells in the form of Chemical energy. Cellular energy is primarily trapped and stored in the form of adenosine triphosphate or ATP. In one year we will, on a cellular level, be living in 95+% new body. Cells inside our body are continuously renewed. When a cell gets old and torn it dies and a new cell is formed in place of a the dead cells. Cellular Stress can cause sleep disturbance, an increase in infection rate and decreased in cellular function among other problems.

Amino acids are an important part of cell and are required for Enzymes and Proteins. Amino Acids form the building blocks that are linked together and folded in order to create enzyme/proteins. The proteins’ shape and therefore activity is determined by the shape of the stramd of amino acids in the protein. Yoga can help cell health by decreasing stress, promoting healthy cell signaling and increasing oxygen intake to our cells.

Chapter 2: Genetics and The Nervous System (Week 2)

What is epigenetics? The word epigenetics literally translates to “stand on” or “on top of ” the genes. What this actually refers to are molecules (methyl, phosphates and acetyl groups) that attach themselves to genes over the course of our lives. In order to understand the implications of these molecules and how profound their behaviour can be on, not only our genes and their regulation, but those of our subsequent generations. We must first comprehend what a gene is, how it is utilized by our cells, and how this translates to physiological systems.

What is a Gene? A gene is defined as a unit of inheritance. In more laymen’s terms genes can be likened to words in a book that are made up of letters. Just as letters are made of specific ink strokes, genes are made up a specific set of molecules: a sugar, a phosphate and a base. This detail is important because the sugar and phosphate are always the same but the base has 4 choices. This means that genes are words in a book that are written in an alphabet that contains only 4 letters. The entire book is carried around in each of our trillion’s cells. This book of genes is so large that written out in twelve point font would have 1.5 million pages, the same as 46 complete copies of the Encyclopaedia Britannica. The tiny centre of our cells, so small we don’t even notice they exist, have their entire centres filled with this exceptional amount of information. These words don't themselves do anything, they are used as recipes to make and construct things, they are only information. We are made up of trillions of cells (not including the trillions of bacteria that live with our cells unnoticed), that all carry out activities that make them who they are and define their behaviour. These cells act differently and make different things. This is demonstrated by the fact that when we look in the mirror our skin cells look radically different than, for example, the cells of our eyes. But we definitely take for granted that they are constantly working so hard to function and behave correctly. Every night, every 24 hours, our cells (those that can divide, like skin cells) create about 22 billion new cells. We lose about 40,000 skin cells per day, which works out to be just shy of nine pounds a year.

Cells are microscopic, which means that storage space is an issue with all of these genes. In order to save space, our cells have a strong packing routine where the strands of letters (bases) are first formed into a complementary double helix, then wrapped around proteins, then further condensed into chromosomes. Under a microscope they look like lines. Chromosome translates to coloured things, but unpacked and read (by genes sequencing machines), they are richly filled with information. What all of this means is that our cells are carrying around an entire copy of our own unique genome; but each cell only uses a relatively small amount of that information. Much like a recipe book, cells need to know which parts to read or make, and how much of each.

DNA compaction. Double helix coiling around proteins and then compacting into a chromatin fiber. Chromatin Fiber further folds and compacts into a chromosome.

Yoga and Genetics

The sun salutations, which is a full body exercise. The sun salutations are a series of repetitive movements that warm up the body, and help to create a pattern of deep, full breathing in conjunction with movement. There are several different ways of performing the sun salutations. In this image, we demonstrate a version of the sun salutations that are popular in South India, with some variations. If you only have ten to fifteen minutes in the day to do some exercise, the sun salutations are all you need. Remember that the connection of breath and movement is one of the primary patterns we are establishing within the sun salutations.

Genetics Summary

• Each our chromosomes are made up of tightly coiled DNA. DNA is stored by being wrapped around proteins and then compacted and coiled into chromosomes

• The process by which a cell picks a gene to make a certain protein is called gene expression. Gene Expression looks at the mechanisms behind how a certain gene is selected to be made into a protein, while others are not. • Epigenetics is the branch of genetics that looks at alterations of molecules attached to DNA that can alter gene expression and is heritable.

• Stress, disease, family genetics and environmental toxins are all components that can potentially alter gene expression and epigenetics.

• Human chromosomes are stored and carefully protected inside the nucleus.

• Gene transcription makes DNA into RNA that can be altered by the environment and it is a highly selective process.

• Free radicals, which can be created by UV light, toxins, cigarettes and by products of metabolism can change the DNA sequence and are therefore very dangerous. • Lifestyle choices influence our epigenetics, which have proven to be inheritable, we can influence our offspring’s, however lifestyle choices cannot influence our genotype of gene sequence.

The Nervous System

Yoga help to calm the nervous system by activating the Parasympathetic NS. Calmness can be created in yoga by activating the Parasympathetic nervous system. A sensory neuron is responsible for carrying a signal from the environment to the central nervous system. Parts of neuron include Axon, dendrite and cell body.

Types of Neurons are:

1. Sensory neurons 2. Motor neurons 3. Inter neurouns

Voluntary movement is controlled by part of the brain known as Cerebrum. The Cerebrum is composed of left and right hemisphere which are joined by the corpus callosum. Other functions of the cerebrum include temperature, touch, hearing, vision, judgement, reasoning, problem solving, emotions and learning.

Yoga and Nervous system: Yoga

1st step:

We start this praxtce in a posture called Child’s pose. It is a resting posture, so if at any point you feel tired, or need to take a break then we can try this posture to rest our body.

2nd step:

3rd step:

4th step:

5th step:

6th step:

7th step:

8th step:

Chapter 3: The Respiratory and The Cardiovascular System(Week 3)

The Respiratory System: The overall purpose of breathing is to transport oxygen to our cells and tissues to make energy. The majority of energy in our bodies are in the form of ATP(Adenosine TriPhosphate) which we then use to drive all the reactions, movements, signals, etc in our cells. The creation of energy that utilizes oxygen is called Aerobic Respiration. This type of cell respiration takes place inside the cell, the first stage is in the cytosol, followed by the mitochondria. The mitochondria is the organelle responsible for the majority of the ATP production in our bodies, which is why it is often referred to as the “PowerHouse” of the cell.

In some cases oxygen may not be freely available, and in this case, some cells are able to make energy without oxygen. In fact, some organisms such as bacteria or yeast, are able to make ATP completely without oxygen. This type

of cell respiration is called: ANAEROBIC RESPIRATION. When bacteria or yeast undergo anaerobic respiration, in which sugar is broken down into ATP, they also create Carbon Dioxide and alcohol as a byproduct. This is one example of anaerobic respiration called fermentation. Some human cells and tissues are also able to undergo Anaerobic respiration, such as skeletal muscle. When this occurs, such as during strenuous exercise, glucose is converted into ATP, but lactic acid is created as a byproduct. The lactic acid is responsible for most of the soreness you may feel after a hard workout. Aerobic respiration makes much more energy the anaerobic per molecule of glucose, and our bodies need a tremendous amount of ATP, and therefore require oxygen.

Yoga and The Respiratory System: Yoga 1st Step:

2nd step:

Summary for The Respiratory System

• The main purpose of the respiratory system is oxygen distribution and gas exchange throughout body. Carrying oxygen to tissue and cells of our body, and gas exchange/ exhalation of carbon dioxide are the foundations of the respiratory system. • The windpipe is also known as Trachea, and is the cartilaginous structure from the mouth to the Bronchi. • The right lung has three lobes, and the left only has two lobes. • Yoga and meditation have been shown to aid in improving the severity of asthma.

• The mitochondria is the site if anaerobic respiration, and often referred to as the “Power House” of the cell. • The principle muscle of the respiration is Diaphragm. The Diaphragm is the large muscle that separates thoracic and abdominal cavities, its contraction decreases pressure in lungs, allows air to move in.

• Emphysema is a condition defined by the destruction of the alveoli. • Breathing exercises can help combat side effects of stress such as shortened/ shallow breathing, irregular sleep and low energy.

• Breathing Exercises help to promote respiratory health, and oxygenation to the tissues.

The Cardiovascular System

Yoga practice is not traditionally a cardiac exercise, although we can certainly sweat and increase our heart rate. Jump throughs, jump backs and consistent movement can enable us to promote cardiac activity for the practice.

1st step:

To jump forward, the movement starts from downward facing dog. Bend your knees deeply, look forward at your hands, and then hop your feet forward so that they land in between or near or your hands. This can also be done by stepping forward, one foot at a time. 2nd step:

As a transition pose in between postures, the jumping or stepping forward becomes a great core strengthener. You’ll start by bending the knees in downward dog, and as a prep, try lunging one knee in between the hands, and then step back to downward dog again. We also you want to try jumping both feet at the same time. 3rd step:

4th step:

Summary The Cardiovascular System

• The bulk of heart is made up of Cardiac Muscle. • Left Ventricle of the heart is much thicker because it pumps blood to the rest of the body.

• A diastolic level of 100 would indicate hypertension. • In the body oxygen and carbon dioxide are exchanged across thin vesicles known as Capillaries. The capillaries are the fine branching of vesicles between arterioles and venules, that allow for gas exchange for the tissues.

• The ballooning of an artery is called an aneurysm. • Stress can impact the cardiovascular system by increasing the blood pressure, increasing heart rate long term and decreasing resting state.

• The red blood cell would travel from Aortra—Arteriole—Capillary— Venule—Vein.

• Blood pressure is the measurement of pressure of circulating pressure on the walls of the vessels.

• Yoga can help with cardiovascular health by creating heat and stimulate circulation.

Chapter 4: The Lymphatic, Immune System and the Musculoskeletal System(Week 4)

Yoga for Lymphatic and Immune System

Exercise 1: 1st step:

2nd step:

Exercise 2: 1st step:

2nd step:

3rd step:

Summary for the Lymph and Immune System

• The lymphatic system is not involved with insulin secretion, this is carried out by the pancreas and is considered an endocrine system function.

• The thymus and the tonsils are important lymphatic. • Gravity and the skeletal muscle contradiction are the two main components to allow for lymph circulation and movement.

• Skin, Stomach Acid, Mucus Membrane are all the examples of the body’s innate and first line of defence against infection.

• The reason that the area will fell warm to the touch when a tissue is inflamed is due to the increase in blood flow to that area.

• Autoimmune disease is a condition where your immune system mistakenly attacks your own body.

• The lymphatic system is not responsible for the production of red blood cells although they are responsible for bringing the interstitial fluid back to circulation, carry fats and house B and T cells.

• Yoga can help the lymphatic system and immune system by helping move lymph and reduce inflammation.

The Musculoskeletal System

MAJOR COMPONENTS OF THE MUSCULOSKELETAL SYSTEM: The main functions of the musculoskeletal system is to provide movement and protection to the body’s organs. BONE – 206 bones in the adult body that: - Provide support - Store minerals and lipids - Produce blood cells - Protect visceral organs - Provide movement in conjunction with muscles TENDON – Tissue that attach muscle to bone LIGAMENTS – Tissue that attach bone to bone SKELETAL MUSCLE - striated, multinucleated muscle that contracts to pull on tendons and move bones. They also: - Support soft tissue - Maintain posture CARTILAGE – Connective tissue, that is a gel-like that has three main categories: Hyaline (ribs and ends of bones/joints), elastic(ear), and fibrocartilage (knee). Functionally they: - Provide support - Reduce friction - Resist compression forces NERVES– Synapse onto skeletal muscle and stimulate the contraction of muscle, and therefore movement of bones. JOINTS - Location where two bones intersect. They must allow for both stability and range of motion, depending on their location a...