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YOGA FOR STRESS MANAGEMENT
APPLICATIONS OF YOGA FOR
STRESS MANAGEMENT
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OUTLINE
• Identification and admission
• Yoga
• Yogic Practices for Stress management
• Effects of Yoga Practices
• Yoga Works but How ?
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RECOGNISE THE PROBLEM
The most important point is to recognize the source of the negative stress.
This is not an admission of weakness or inability to cope! It is a way to identify the problem and plan measures to overcome it.
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YOGA The Science of Holistic Living
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• Science of liberation, Moksha shastra.• Yoga is a science and art of holistic healing.• Yoga is a universal practical discipline. • Yoga is harmony: Yoga provides peace & poise, health & Happiness.• It is a tool to develop Human Resources• Preventive Medicine
What Yoga is NOT?
• Physical Exercise• System of therapy; CAN CURE ALL DISEASES• Linked with miracles, supernatural ideas.
What is Yoga?
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Time: Yogic Practices are best practiced early in the morning or late in the evening with empty stomach.
Place:Well ventilated place must be used for the practice.
Dress:Dress should be free for the body movements and must be comfortable
Food:Stomach should be empty before practicing Yogasanas
Capacity:One should never practice beyond his or her capacity, such as over bending, over stretching .All kinds of jerky movements are avoided in Yoga practice.
Sequence:Yogasasans practiced before the practice of pranayama and must follow in sequence.
PREPARATION FOR YOGA PRACTICE…
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GENERAL INSTRUCTIONS FOR ASANAS
Do’s Don’ts
• If at any point of time you feel uncomfortable, immediately release the position slowly.
• Try to keep the body relaxed as much as you can.
• While taking the position and releasing the position, follow the breathing instructions and after taking the asana position breathe normally.
• Make slow & controlled movements• Maintain the steady and comfortable position.• Avoid excessive strain in any part of the body
while taking the position, releasing the position and maintaining the position.
• Relax the position if you tremble.
• Do not strain yourself beyond personal comfort.
• Do not make fast jerky movements.
• Do not compare yourself with other students.
• Do not drink any liquid while performing asanas
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Practices focusing on positive hygiene and health
• Yogic Shatkarma
• Asana
• Pranayama
• Mudras
• Bandhas
• Dhyana
• Relaxation Technique
YOGA PRACTICES FOR STRESS MANAGEMENT
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YOGIC PRACTICES
YogasanasThese are the special patterns of postures that stabilizes the mind and body through static stretching. Asanas make the body relaxed, strong, and light supple, free of aches and pains and this in turn brings about emotional and mental calmness and confidence.
PranayamaPranayama brings new levels of awareness by stopping or restraining distractions of the mind These practices reduce thoughts, conflicts etc. in the mind to minimum and thus increase the concentration, memory along with wonderful physiological advantages
Conscious Relaxation techniquesBy relaxation one can release tension both in mind and body for a period of time to allow complete rest and revitalization.Stress and emotional turmoil begins to evaporate during the relaxation .
Meditation or DhyanaThis is the practice involving control of the mental functions which start from the initial withdrawal of the senses from external objects. The basic principle of meditation is to develop internal awareness.
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YOGA PRACTICE FOR TODAY'S SESSION…
• Tadasana
• Ardha Chakrasana
• Kati parivartasana
• Ujjayee pranayama
• Anuloma –Viloma pranayama
• Meditation
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• Technique
• Breathing and Awareness
• Mistakes to avoid
• Benefits
• This asana develops the sense of balance.
• Tones up the spinal cord.
• Eases the physical tension.
TADASANA
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• Technique
• Breathing and Awareness
• Precautions
• Benefits
• This asana increases the flexibility of back.
• It is good asana for people who suffer from Asthma, bronchitis or any other lung ailments.
• Improves the functioning of the internal organs situated in the abdominal cavity.
ARDHA CHAKARSANA …
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• Technique
• Breathing and Awareness
• Mistakes to avoid
• Benefits
• This asana removes the spinal stiffness.
• Helps to over come cervical spondilitis, back pain.
• Relieves acidity, bloating and constipation.
KATI PARIVARTASANA…
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• Technique
• Deeply inhale and completely exhale slowly observing the breathing for 21 times.
• Breathing and Awareness
• Mistakes to avoid
• Benefit
• Induces calmness, improves concentration & memory.
• Improves digestion.
• Promotes the gaseous exchanges.
UJJAYEE PRANAYAMA…
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• Preparation: Apply the nasagra mudra. • Technique:
• Sit in Swastikasana, • Close the right nostril by the thumb. Inhale through left nostril. • Then, close the left nostril by the ring and small fingers, release the thumb, exhale
through right nostril. • Again inhale through right nostril. • Close the right nostril by the thumb, exhale through the left nostril. • Try follow the ratio 1:2 at least 10 seconds for inhalation and more than 15 seconds
for exhalation.• Awareness• Mistakes to avoid• Benefits:
• Helps to overcome stress & stress induced disorders.• Increases the respiratory efficiency like tidal volume vital capacity.• Decreases anxiety & depression.• Normalizes gastrointestinal & endocrinal functions.
ANULOMA -VILOMA PRACTICE…
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Health , Happiness and Harmony
Calmness Relaxation and Refresh ness
Increases Mind and Body Control
Balance Endocrinal and Nervous control
Kriyas Asanas, Pranayama and Dhyana
YOGA WORKS BUT HOW?
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Collective Benefits.
• Better team spirit. • Enhances productivity. • Fewer sick days. • Improves problem solving skills.
Individual Benefits.
• Ability to stay cool.• Energy and Vitality• Improved Self-Esteem • Consciousness of our own body and mind
CULTURAL ADVANTAGES
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Regular Practice of Yoga
• Helps to Increase productivity of the workforce
• Promote the positive physical and mental health
• Prevents psychosomatic diseases
• The collective benefit is the sum of individual improvements
CONCLUSION
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THANK YOU
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