Yoga for stress management to improve the values

Importance of Yoga for stress management

1. Introduction to Yoga and meditation

2. Practice of Yoga S tretching the body and forming different poses while keeping your breath slow and controlled. Helps the body become both relaxed and energized at the same time . Dating back over 5,000 years, yoga is considered by many to be the oldest defined practice of self-development. The methods of classical yoga include ethical disciplines, physical postures, breathing control, and  meditation. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 2

3. Benefits for the Mind and Body Reduced stress and  anxiety Sounder sleep Reduced  cortisol levels Improvement of many medical conditions Allergy and asthma symptom relief 2 Lower blood pressure Help with  smoking cessation 3 Lower heart rate Spiritual growth Sense of well-being Reduced muscle tension Increased strength and flexibility Slowed aging process 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 3

4. Yoga for Stress Relief Y oga targets stress by lifting mood, allowing for increased mindfulness, and increasing  self compassion. By improving mood, allowing us to focus on the present moment, and encouraging us to give ourselves a break, yoga is an effective stress reliever. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 4

5. Techniques used to  reduce Stress   Controlled breathing Meditation Physical movement Mental imagery Stretching 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 5

6. For those with physical limitations that may prevent a yoga practice, simple breathing exercises,  meditation, or guided imagery might be a preferable option and provide similar benefits. chair yoga, yin yoga, and restorative yoga, all of which provide relaxation and movement but are not physically challenging. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 6

7. Stress Management at Work Place Microsoft Work Trend Index Pulse Report suggests that 47% of employees and 58% of leaders reported feeling burnt out at work . Negative financial impact on businesses, employees with poor mental health may find themselves unable to carry out their duties or meet their daily obligations . Develops inner stability in the workplace, and positively impacting your capacity to accomplish your work goals seamlessly. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 7

8. T echniques for stress management Mindfully calm your thoughts Prioritize your mental health first Turn on music therapy Stop and breathe ever so often Seek the right environment with an eclectic mix of humor 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 8

9. Mindfully calm your thoughts Anxiety makes it simple to let your mind race and become preoccupied with a whirlwind of irrelevant details. Awareness of one's internal and external environments is the first step to feeling more alert and present throughout the day . Being more aware of the present will keep your thoughts from straying, allowing you to give your undivided attention to your work.  Meditation can be helpful in alleviating your workplace stress levels. Interrupting your workday with a few minutes of guided meditation to reduce stress and anxiety can be a great way to clear your mind and refocus your energy. One of the quickest and least time-consuming ways to meditate is to focus on one's breathing. You should take five minutes out of your day, find a peaceful spot, close your eyes, and focus on your breathing whenever you feel anxious. In addition to calming your nerves, this will also help clear your head. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 9

10. Prioritize your mental health first You should reflect on how you feel before beginning your day. Instead of struggling with your mental health, try workplace meditations for 10 minutes whenever it's convenient for managing stress at workplace . This can be done by using a meditation app of your choice to practice guided meditations to reduce stress in the comfort of your own time and environment . W ill give your body a break from processing, gently guide you to the inner sanctuary, and give your mind and body rest from all the information it stores daily. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 10

11. Turn on music therapy When things are tough, music can be immensely therapeutic for stress management . It's a way to vent feelings and get through loss and trauma. Neurotransmitters in the brain, like dopamine and oxytocin, are connected to emotions of happiness, and studies show that music can positively influence these chemicals. Cortisol is a stress hormone, and there is some evidence that listening to music can significantly lower its levels. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 11

12. Stop and breathe ever so often To control stress, simply take a break to engage with nature . Remove ten to fifteen minutes from your day to go for a walk outside, soak up some rays, and stretch your muscles. will make you feel energized and invigorate your senses. Allowing yourself little breaks like this throughout the day can prevent you from dwelling on problems and instead focus on finding solutions to help you avoid burnout Helps manage workplace stress 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 12

13. Seek the right environment with an eclectic mix of humor A person's character is considered to be a combination of the traits of the five persons they spend the most time with. Your sense of mental health is profoundly affected by the conditions in which you perform your job . It's easier to maintain composure and awareness when good vibes surround you. An old proverb goes something like "laughter is the best medicine." And it is a serious recommendation. Laughter raises your body's oxygen intake, stimulates your organs, and causes your brain to create more feel-good endorphins . It's a nice change of pace that will help you relax and focus on the task at hand. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 13

14. yoga is the key to professional success Calmness is the cradle of power” -Josiah Gilbert Holland 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 14

15. While many consider yoga to gain physical fitness, its holistic benefits can also give you an edge at the workplace Practicing yoga not only improves physical health but also looks after mental well-being by calming the mind; propelling you to excel in your personal and professional undertakings . If you want to be at one with yourself and take your career to new heights, there are the three ways in which yoga can help.   22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 15

16. Manage Stress Better You have a big meeting coming up at work with multiple stakeholders pushing in different directions, what do you do? You can ace it, if you can put your points across clearly and address every situation with a calm mind. Here, as a yoga practitioner you can stay calm and balanced in high-stress situations, helping you develop the mental clarity you need to tackle work head-on. The daily practice of yoga increases the number of endorphins released by the body, with  studies showing that it also  reduces the secretion of the body’s primary stress hormone. Savasana , a restful pose practiced at the end of a yoga session, helps you feel  calm and emotionally stable   Pranayama , an extension of yoga techniques, helps regulates your breath, allowing you to centre yourself before dealing with stressful situations. These simple yet highly effective yoga techniques can have a far-reaching impact on your performance at the workplace, allowing you to stand out from your peers. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 16

17. Saravasana Pranayama 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 17

18. Increased productivity at work As you grow at the workplace, you have to juggle multiple tasks at the same time, which can make it easy for you to lose track. Simultaneously , the nature of the tasks becomes more demanding, requiring you to dedicate more time and energy to it. In such situations, you need to be able to gather your thoughts, eliminate all distractions, and focus your attention on high priority tasks . As each yoga pose requires your absolute attention, it trains your mind to have a laser-sharp focus on the task at hand. During yoga, the  balance shifts  from any rapid knee-jerk reactions to a more relaxed and focussed state of mind, making you more aware, alert and productive at work. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 18

19. Mental fortitude and self-confidence When you practice yoga regularly, you push your limits, even exceed them, to discover what you are truly capable of. With each yoga pose that you master, your self-confidence and self-belief increases, banishing negative thoughts from your mind. Yoga enables you to confront your innermost mental blocks and helps you embrace creative and unique ways of problem-solving . This increased self-confidence makes you surer of yourself, allowing you to be confident in your professional decisions. 22-08-2023 Dr.S.Sangeetha,Asso.Prof.SRIT 19