Stress management through yoga

nowadays stress is a part of everyday life, it can efffect one's life and can destroy it too. yog is natural way to cure stress.

1. YOG: A NOBLE WAY TO HANDLE STRESS Dr. Ritika Dixit M.D. ( Ayu )

2. Stress Stress is a general word, termed to various mental and bodily pressures experienced by people throughout life. It can alter, health and emotions as well, it can effect cognitive functions impairs concentration, attention, decision making ability and creativity.

3.  In a medical or biological context stress is a physical, mental, or emotional factor that causes bodily or mental tension. Stresses can be external (from the environment, psychological, or social situations) or internal (illness, or from a medical procedure). Stress can initiate the "fight or flight" response, a complex reaction of neurologic and endocrinologic systems.

4. Types of stress

5. Causes

6. Symptoms Physical Emotional / Mental Behavioral

7. Physical Muscle tension Raising voice Irritation Inability to sleep Excessive tiredness Dry mouth Breathing difficulty Sweaty palms Cold hands Stomach upset

8. Emotional/Mental symptoms Anxiety, worry, guilt, nervousness Anger, frustration Moodiness Depression Suicidal thinking Appetite varies Loneliness Nightmares Diminished concentration Impaired memory or forgetfulness

9. Behavioral Change in productivity Sleep disorders Change in eating habits Serious appearance Nervous behavior Increased frustration overreacting Increased consumption of alcohol And many more…

10. Health Problems with Excessive Stress CHD and stroke Gastrointestinal problems such as ulcers Impaired immune system Insomnia, headache Backache Drug & alcohol use

11. Management Practicing yoga Proper nutrition Adequate sleep Positive attitude Relaxation Take mind off of problems Meditation

12. Steps for Stress Management Identify causes and symptoms of stress Use measures to reduce stress Seek solutions for avoiding stressors Maintain fitness and health

13. Yoga

14. Yoga Yoga is a mind body practice that combines stretching exercises, controlled breathing relaxation. According to yogsutra of patanjali yoga is: “ Yoga is restraint of the activities of the mind .” According to Bhagvad gita yog is: “ Evenness of (mind) is yog ” “ Yoga is skillfulness in action ”

15. Stages of Yoga Yam – Restraints Niyam – Observances Asan – Body Postures Pranayama –Regulations of Breath Pratyahar - Abstractions of Senses Dharna - Concentration Dhyan – Meditation Samadhi – Self R ealizations

16. How yoga works on stress In yoga breathing using the diaphragm, as you breath can stimulate the Vagus nerve and help reduce stress. Vagus nerve is the main nerve of parasympathetic nervous system, extends from the medulla through the diaphragm to abdomen, and responsible for: Slowing respiration Reducing heart rate Lowering blood pressure, Stimulating digestive activity.

17. Asanas for stress relief Uttanasan Adhomukhsvanasana Paschimottanasan Balasana Shavasana …

18. Uttanasana Uttanasana is a unique yoga pose which you perform while doing other yoga exercises. This yoga exercise is practised to reduce mild depression, fatigue and stress. Uttanasana does the unique work of reversing the blood circulation as the head is below the heart in this exercise.

19. Adho Mukha Savasana it is an amazing stress-relieving yoga pose that helps in waking up the senses and reduces fatigue and tiredness. It rejuvenates the body by improving blood circulation.

20. Paschimottanasana Paschimottanasana can help a distracted mind unwind. Seated Forward Bend is a basic yet challenging pose with several benefits in addition to relieving stress and anxiety.

21. Balasana The child pose or balasana is undoubtedly the most relaxing yoga pose that helps in calming the mind and rejuvenating the body with energy.  

22. Savasana The corpse pose is one of the most challenging yoga exercises. This is a complete posture of relaxation which de-stresses your central nervous system. After the exercise you will feel calm and composed. The Savasana slows the beta brain waves and hence the complete body and mind can relax.

23. Pranayam Pranayama does not mean just breathing in, keeping the breathed air in and exhaling it. It also means establishing control on the entire breathing process, and maintaining mental equilibrium, and concentration of mind. The inefficient functioning of the lungs affects the process of blood purification. It is for this reason that the importance of Pranayama has come to be recognised , for a healthy long life.

24. Pooraka : Breathe in – Inhalation Rechaka : Breathe out – Exhalation Kumbhaka : Hold the air inside the body BahyaKumbhaka : This is opposite Kumbhaka . Air is exhaled and held at that condition. Prana : Oxygen in general is called Prana . However based on purpose and area in the body, they are called by 5 different names ( MahaPrana ) Prana : From throat to heart Apana : Umblical ( Naabhi ) to toes Vyana : Energy in entire body and its cells. Udana : Throat upwards Samana : In between heart and Umblical ( Naabhi )

25. Important Pranayam Bhastrika Kapalbhati BahyaPranayama Agnisar Ujjayee AnulomVilom Bhramari

26. Conclusion Yoga appears to blunt the harmful effects of heightened stress by influencing the body’s response to stress. There is also evidence that yoga helps increase heart rate variability, an indicator of the body’s flexibility in responding to stress.

27. Yoga helps to relax and decreases anxiety and stress.  The way we breathe reflects the quality of the mind. There is a connection between mental, emotional, and psychological states and the quickness of breath. The mental state influences our breathing pattern therefore, one can choose to change the breathing pattern and thus change mental state. When you relax and slow the pace of your breath, the pace of the mind is calmed and quieted..

28. Thank You !!!