Stress control through yoga

1. AN ASSIGNMENT ON
‘Effect of yoga to stress control’
Submitted to:
Dr. Anil Ramteke
(Professor , Dept. Of Zoology ) Submitted by:
Shivani Shukla
(M.Sc. 3rd semester)
Dept. Of Zoology
roll no-26

2. EFFECT OF YOGA TO STRESS C0NTROL
INTRODUCTION
WHAT IS STRESS?
TYPES OF STRESS
CAUSES OF STRESS
SYMPTOMS
STEPS FOR STRESS MANAGEMENT
WHAT IS YOGA?
HOW YOGA WORKS ON STRESS
ASANAS FOR STRESS RELIEF
CONCLUSION
REFERENCES

3. INTRODUCTION
• Stress is a feeling of emotional or physical tension.
• It can come from any event or thought that makes you feel frustrated,
angry, or nervous.
• Stress is your body’s reaction to a challenge or demand.
• Stress is key for survival, but too much stress can be detrimental.
• Yoga can help reduce stress because it promotes relaxation which is
natural opposites to stress.
• Yoga can help or benefit three aspects of ourselves that are often affected
by stress : our body , mind and breathing.

4. WHAT IS 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.
• Stress can be external(from the environment, psychological, or social situations)
or internal ( illness , or from a medical procedure).

5. Types of stress
• EUSTRESS- positive stress,
challenges to adapt and grow
• DISTRESS- negative stress
can deplete or destroy the energy for life.

6. CAUSES OF STRESS
• Work or organizational causes
Related to work place or work.
• Outside the work
Personal, family, social causes.
• Over ambition
• Peer pressure
• Poor inter- personal relationship
• Insecurity
• Health
• Kids
• Financial problems
• Change in environment
• Environmental pollution
• Noise pollution
• just a habit. And many more.

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

8. o Emotional/ mental symptoms-
• Anxiety , worry, guilt, nervousness
• Anger ,frustration
• Moodiness
• Depression
• suicidal thinking
• Loneliness
• Nightmares
• Impaired memory or forgetfulness
o Behavioral-
• Change in productivity
• Sleep disorder
• Change in eating habit
• Serious appearance
• Nervous behaviour
• Increased frustration
• Overreacting
• Increased consumption of alcohol ,And many more...

9. STEPS FOR STRESS MANAGEMENT –
 Identify causes and symptoms of stress
 Use measures to reduce stress
 Seek solutions for avoiding stressors
 Maintain fitness and health
MANAGEMENT-
 Practicing yoga
 Proper nutrition
 Adequate sleep
 Positive attitude
 Relaxation
 Take mind of off problems
 Meditation

10. What is yoga ?
• Yoga is a mind body practice that combines stretching exercises,
controlled breathing relaxation.
• According to yogsutra of patanjali yoga is-
“yoga is restrain of the activities of the mind.”

11. HOW YOGA WORK 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 thought the diaphragm to abdomen, and responsible for:
i. Slowing respiration
ii. Reducing heart rate
iii. Lowering blood pressure
iv. Stimulating digestive activity.
Bio- chemical benefits:-
• Glucose, sodium, cholesterol, teiglycerides decrease.
• Heamoglobin , vit.C, Vit. D increases.

12. ASANAS FOR STRESS RELIEF-
• UTTANASAN-: Uttanasan is a unique yoga pose which you perform while doing
other yoga exercises.
• This toga 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.

13. ADHO MUKHA SAVASANA-
• It is an amazing stress- relieving yoga pose that helps in
walking up the senses and reduces fatigue and tiredness.
It rejuvenates the body by improving blood circulation.

14. 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.

15. 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.

16. 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 sloes
the beta brain waves and hence the complete body and mind cam relax.

17. PRANAYAM-
• Pranayam 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 pranayam has come to be recognised, for
a healthy long life.

18. 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.
 Yoga helps to relax and decreases anxiety and stress.

19. REFERENCES-
I. YOGA ANATOMY –LESLIE KAMINOFF
AMY MATTHEWS
THANK-YOU