Abstract 

This study uses a sample of 60 athletes from Gwalior city to investigate how yoga practices affect the quality of sleep and recuperation among beginning hockey players. Hockey players frequently have sleep disturbances and delayed recovery due to the intense physical and mental demands of the sport, both of which are critical for peak performance. The study addressed these problems by giving one group of athletes a 6-week yogic intervention that included pranayama (breathing exercises), asanas (postures), and Yoga Nidra (guided relaxation). Meanwhile, the control group continued their usual training regimen. The Pittsburgh Sleep Quality Index (PSQI), a standardized instrument for assessing subjective sleep length, quality, and interruptions, was used to gather data on sleep quality. Heart Rate Variability (HRV), an objective indicator of autonomic nervous system function, and cortisol levels—a crucial stress hormone—were used to gauge recovery. A 40% decrease in PSQI ratings, indicating improved sleep quality, was one of the experimental group's notable gains. Furthermore, their cortisol levels decreased, indicating less stress, and their HRV ratings increased, indicating improved recovery. According to the research, adding yoga to an athlete's regimen can significantly improve their sleep and recuperation, making it a useful, non-invasive way to improve sports performance. This study offers useful information about the mental and physical advantages of yoga for beginning hockey players.

Keyword: Sleep Quality, Recovery, Pranayama and Heart Rate.