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Managing Stress through YogaYoga :
Concepts and MethodsYogacharya
Dr. ANANDA BALAYOGI BHAVANANIMBBS, ADY, DSM, DPC, PGDFH, PGDY, MD (Alt Med), FIAY, C-IAYT
Deputy Director: Centre for Yoga Education, Therapy and Research (CYTER),
Sri Balaji Vidyapeeth, Pondicherry. www. sbvu.ac.in/ahs/yoga Bhavanani AB. PONCON2016. 7.1.2017
SRI BALAJI VIDYAPEETH(Deemed University Accredited with “A” Grade by NAAC)
Centre for Yoga Therapy, Education
and Research (CYTER)Salutogenesis, our focus!
Bhavanani AB. PONCON2016. 7.1.2017
Salutogenesis, our Focus• Moving from pathogenesis, the focus on disease
towards salutogenesis, the focus on health!
• Under SBV AIM HIGH SBV AIM HIGH (Academy of Integrative Medicine for Holistic Intervention towards General Health), Faculty of Allied Health Sciences, CYTER is striding forward on an innovative path of promoting holistic health for one and all.
Bridging the experiential wisdom of Yoga with empirical modern medical science.
Yoga is usually found in Physical Edu & Sports deptts of universitiesWe at CYTER, have it in a medical institution since 2010– quality of life enhancing benefits
for ~ 31,000 participants– educating future Yoga therapists
(PGDYT, M.Phil, PhD), – creating awareness amongst
medical, dental and nursing students & professionals– scientifically researching Yoga, – 59 publications & 4 CMEs
Bhavanani AB. PONCON2016. 7.1.2017
ADVANTAGES OF YOGAWholistic:• Preventive, promotive, rehabilitative, curative? • Science, philosophy, art• Involves body, mind, spirit• Desirable +ve “side benefits”• Simultaneous improvement in health and control of
other conditions • Relief from stress - the main cause of Adhija Vyadhi
(psychosomatic disorders)
Bhavanani AB. PONCON2016. 7.1.2017
THETHEYOGIC YOGIC
CONCEPT CONCEPT OF OF
ORIGIN ORIGIN OF OF
DISEASEDISEASE--
Yoga Yoga VashishtaVashishta
Bhavanani AB. PONCON2016. 7.1.2017
Perceived Stimulus
Bhavanani AB. PONCON2016. 7.1.2017
Bhavanani AB. PONCON2016. 7.1.2017
Bhavanani AB. PONCON2016. 7.1.2017
Rig Veda
“Let noble thoughts come to us from everywhere.”
Psycho-neuro-immuno-endocrinological correlates of stress, illness & health
NERVOUSSYSTEM
ENDOCRINESYSTEM
IMMUNESYSTEM
MENTAL & PHYSICAL ILLNESS
+ve
YOGA
-ve
STRESS
HEALTH
Bhavanani AB. PONCON2016. 7.1.2017
Approaches to modifying stress
Modify the Stressor
Change your Perception about
the Stressor
Change Your Reaction
to the Stressor
Remember Life is just ONE
big lesson
Yoga Practices Postures, Breathing, Relaxation, Meditation
Fitness
↑Flexibility↑Strength
↑Coordination/Balance ↑Respiratory Function
↑Self-Efficacy
Global Human Functionality ↑Physical & Mental Health, ↑Physical, Mental, Emotional Performance,
↑Positive Behavior Change, ↑Social Responsibility, Values, Relationships, ↑Quality of Life, ↑Life Purpose & Meaning, ↑Spirituality
Self-Regulation
↑Emotion Regulation ↑Stress Regulation
↑Resilience ↑Equanimity
↑Self-Efficacy
Awareness ↑Attention
↑Mindfulness↑Concentration
↑Cognition↑Meta-cognition
Spirituality ↑Transcendence
↑Unitive State↑Flow
↑Transformation↑Life Meaning/Purpose
* Concept and image courtesy of Sat Bir S Khalsa, PhD USA
Mec
hani
sms o
f Yog
a
Mec
hani
sms o
f Yog
a
Bhavanani AB. PONCON2016. 7.1.2017
Bhavanani AB. PONCON2016. 7.1.2017
Where the mind goes, there the energy flows!
You can use your mind to change your brain to change your mind for the better.
This is self-directed neuroplasticity.
Bhavanani AB. PONCON2016. 7.1.2017
Uninostril / alternate nostril pranayamas
Suryanadi asana Chandranadi asana
Whooshing tensions away-nasarga mukha bhastrika
Bhavanani AB. PONCON2016. 7.1.2017
Stretching the spine-Tala Asana
Bhavanani AB. PONCON2016. 7.1.2017
Balancing energy centers (chakras) with gestured mindfulness
Bhavanani AB. PONCON2016. 7.1.2017
Tension relaxation coupling: Spanda nishpanda
Bhavanani AB. PONCON2016. 7.1.2017
Accredited with ‘AA’ grade by NAAC