Dr Ananda's talk on "Managing Stress through Yoga : Concepts and Methods"

1. Managing Stress
through YogaYoga :
Concepts and Methods
Yogacharya
Dr. ANANDA BALAYOGI BHAVANANI
MBBS, ADY, PGDFH, PGDY, MD (Alt Med), FIAY, C-IAYT, DSc (Yoga)
Director:
Centre for Yoga Education, Therapy and Research (CYTER),
Sri Balaji Vidyapeeth, Pondicherry. www.sbvu.ac.in/cyter

2. www.icyer.com

3. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with “A” Grade by NAAC)
Ranked 72 in NIRF 2018
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!

4. Salutogenesis, our Focus
• Moving from pathogenesis, the focus on disease
towards salutogenesis, the focus on health!
• CYTER is striding forward on an innovative path of
promoting holistic health for one and all.
www.sbvu.ac.in

7. Bridging the experiential wisdom of Yoga with
empirical modern medical science.
Yoga is usually found in Physical Edu
& Sports deptts of universities
We at CYTER, have it in a medical
institution since 2010
– quality of life enhancing benefits
for ~ 52,000 participants
– educating future Yoga therapists
(PGDYT, M.Phil, PhD),
– creating awareness amongst
medical, dental and nursing
students & professionals
– scientifically researching Yoga,
– 88 publications & 7 CMEs.
– IDY celebrations since 2015

10. Empathy is the key!

11. Empathy is the key!
• A healthy connection with our inner self (antaratma)
creates a cheerful, strong and compassionate
professional; empathetic towards the suffering.
• We must remember:
– When we are at peace, at ease with ourselves; we
can serve others better.
– By serving others, we serve ourselves too.
– The more we give, the more we receive.
– We thus become pure tools of the divine.
We thus self actualize ourselves.

13. ADVANTAGES OF YOGA
Wholistic:
• 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)

14. Yoga places great importance on a proper and healthy
lifestyle whose main components are:
ACHAR – healthy physical activities & exercise
VICHAR – right thoughts and right attitude towards
life that are vital for wellbeing.
AHAR – healthy, nourishing diet with adequate intake
of fresh water; balanced intake of fresh food, green
salads, sprouts, unrefined cereals & fresh fruits.
Satwic diet, prepared & served with love & affection.
VIHAR – proper recreational activities to relax body
and mind are essential for good health.
VYAVAHAR – healthy interpersonal relationships
enhancing psycho-social health

16. THETHE
YOGICYOGIC
CONCEPTCONCEPT
OFOF
ORIGINORIGIN
OFOF
DISEASEDISEASE
--
YogaYoga
VashishtaVashishta

18. Perceived
Stimulus
Perceived
Stimulus

30. Rig Veda
“Let noble thoughts come to us from everywhere.”

31. Helps
rehabilitation &
manifests healing
from within
Retards
rehabilitation and
delays healing

32. Psycho-neuro-immuno-endocrinological
correlates of rehabilitation
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM
Retards healing & delays
rehabilitation
S
T
R
E
S
S

33. Psycho-neuro-immuno-endocrinological
correlates of rehabilitation
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM
Yogic
relaxation
Enhances healing & facilitates
rehabilitation

37. 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

38. Stress management through Yoga
• Dr W Selvamurthy gave a beautiful
message at SBV recently. He said:
Yoga enables and empowers
individuals to
– Modify their perceptions of the stressors,
– Optimise their responses to them, and
– Efficiently release the pent up stresses.
• We can think of it as a 3-in-1 action!!

39. Nada Bhavana Shuddhi Kriya
• Relive anxiety and tension from storehouses in the
abdomen, chest and neck. Ha Ha, Ho Ho, He He !
• Become aware of the subconscious stresses induced
by the survival mechanisms. Me Me !
• Enhance the cognitive, higher abilities of the
intellect. Dhi Dhi !
• Throw out all tensions & become stress-free. Po
Po !
• “BE”, yourself! Introspective Silence

42. Healing is multifactorial

43. SBV 2013-18SBV 2013-18
Bhavanani AB. PONCON2016. 7.1.2017

44. Yoga in HPE -SBV 2016 and now © 2018Yoga in HPE -SBV 2016 and now © 2018
Bhavanani AB. PONCON2016. 7.1.2017

45. MechanismsofYoga
MechanismsofYoga

48. 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

49. 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.

50. Some Yogic tools for mental health and
wellbeing-1
Tools to induce psycho-physical harmony:
• Asana-s (static postures), kriya-s (systematic and rationale
movements), mudra-s (seals of neuromuscular energy) and
bandha-s (locks for neuromuscular energy) gently stretch and
strengthen the musculoskeletal system in a healthy manner.
• improve mobility and flexibility of joints and muscle groups
• concomitant improvement in respiration, circulation,
metabolism, digestion and elimination.
• general sense of health and well being is also promoted by
these aspects of Yoga that help release feel good hormones
like endorphins and encephalins

51. Some Yogic tools for mental health and
wellbeing-2
Tools to balance emotional volatility:
• Swadhyaya (introspectional self analysis), pranayama
(breathing techniques for control of vital energy), pratyahara
(sensory withdrawal), dharana (intense concentration),
dhyana (meditational oneness) and bhajana (devotional
music) stabilize emotional turmoil and relieve stress and
mental fatigue.
• Bring about an excellent sense of emotional balance that is
vital for good health.
• Group work also enables achievement of emotional balance
essential for good health.

52. Some Yogic tools for mental health and
wellbeing-3
Development of appropriate psychological attitudes:
• Meta-cognitive, objective view of our habitual patterns of
behaviour and thoughts.
• Patanjali emphasizes abhyasa (relentless positive self effort) and
vairagya (dispassionate attitude) along with ishwara pranidhana
(acceptance and humility of the universal plan).
• Change in our inner perspective through pratipaksha bhavanam
(adoption of contrary attitudes to negativities).
• Clarity of mind (chitta prasadanam) through adoption of maitri
(friendliness towards those who are at peace), karuna
(compassion for suffering), mudita (cheerfulness towards
virtuous) and upekshanam (indifference /avoidance of the evil)

53. Some Yogic tools for mental health and
wellbeing-4
Contemplation, relaxation and meditation:
• There are a great many Jnana Yoga and Raja Yoga techniques
of relaxation and visualization that are useful
• trataka (concentrated gaze), pranayama, pratyahara,
dharana as well as dhyana may also be utilized.
• Relaxation is a central element in Yoga as it is the body’s own
way of recharging its cells and helps to ease physical,
emotional and mental tensions.
• We can facilitate our own healing when we are relaxed.
• We retard our inherent healing mechanisms when we are
tense and uptight.
• Choice is ours to make!

54. Some Yogic tools for mental health and
wellbeing-5
Enhancing spiritual awareness:
• Consciously evolve out of our lower, sub-human nature, into
elevated human, humane and divine nature
• Swadhyaya, satsanga (spiritual gathering), bhajana sessions
and Yogic counselling are vital.
• “Oneness” is health whereas “Duality” is disease.
• Spirituality is personal connection with our own inner being.
• Strengthened through conscious introspection and self inquiry.
• When we begin to understand the oneness manifest through all
forms of life, we manifest gratitude, respect and love.
• A life of selfless service (nishkama seva) enables us to radiate
joy, love and wellbeing (tejasvi).

55. Some Yogic tools for mental health and
wellbeing-6
Relieving suffering and pain:
• "dukkhasamyogaviyogam yoga samjnitham", the conscious
disassociation from union with suffering- Bh Gita (VI:23)
• Yoga improves pain tolerance and quality of life.
• Helps endure conditions that it may not be able to cure.
• vital in end life situations where it is important that the
patient has a sense of improved quality of life during their
final days and moments on earth.
• Yoga can also benefit caretakers of such terminal patients
who are under great stress themselves as it enables them to
realise that we fulfil ourselves best as human beings when we
help others.

56. Uninostril / alternate nostril
pranayamas
Suryanadi asana Chandranadi asana

58. Whooshing tensions away-nasarga
mukha bhastrika

59. Stretching the spine-Tala Asana

60. Balancing energy centers (chakras)
with gestured mindfulness

61. Twisting the spine - Bharadwaja

62. Healing the neck-Brahma Mudra

63. Tension relaxation coupling:
Spanda nishpanda

64. Gratitude
is the
highest
attitude.

65. Thank you!

66. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with
“A” Grade by NAAC and Ranked 72 in NIRF 2018 )
www.sbvu.ac.in/cyter