Yoga is an effective way to manage stress. Specific asanas like child's pose, forward bend, and seated forward bend help relieve stress by relaxing the body and calming the mind. Pranayama techniques such as Kapalbhati and Bhastrika positively impact the nervous system by regulating breath. When practiced regularly, yoga reduces stress levels and improves both physical and mental health.

1. STRESS MANAGEMENT
THROUGH
YOGA
Made by: Dr. Akansha Tyagi

2. STRESS
 Defined as the emotional and physical strain by a
person’s response to pressure from the outside world.
 It can alter, health and emotions as well, it can effect
cognitive functions, impairs concentration, attention,
decision making ability and creativity.
 It occurs: Mismatch between what the people aspire
to do, what they are capable of doing.

3. • Stress is a silent killer
• Prolonged exposure to stress may
exert harmful effects on physical,
physiological & behavioral well-being
of an individual.

4. • A stimulus that causes
stress
• Can be positive or negative
STRESSOR
S

5. TYPES OF STRESSORS
• Positive stress
• challenges to adapt and
grow
Eustress
• Negative stress
• can deplete or destroy the
energy for life
Distress

6. IS ALL STRESS BAD???
• Too little stress:
»Leads to boredom
• Moderate level of stress:
»Improve performance & efficiency
• Too much stress:
»Cause an unproductive anxiety level.

7. CAUSES
• Over Ambition
• Work Pressure
• Disturb Marital Life
• Poor Economical Status
• Job Stress
• Family Issues

8. EFFECTS OF STRESS
SHORT TERM EFFECTS
• Depression
• Dry Mouth
• Difficulty in Speaking
• Sweating
LONG TERM EFFECTS
• Chronic Headache
• Memory Disturbance
• Heart Attack
• Weight Loss
• Anxiety Disorders
• Sleeplessness

9. SYMPTOMS
Physical/Physiological
Emotional / Mental
Behavioral

10. PHYSICAL/PHYSIOLOGICAL
• Muscle tension
• Inability to sleep
• Excessive tiredness
• Dry mouth
• Breathing difficulty
• Sweaty palms
• Cold hands
• Stomach upset

11. EMOTIONAL/MENTAL SYMPTOMS
• Anxiety, worry, guilt, nervousness
• Anger, frustration
• Moodiness
• Depression
• Suicidal thinking
• Loneliness
• Diminished concentration
• Impaired memory or forgetfulness

12. BEHAVIORAL
• Sleep disorders
• Change in eating habits
• Serious appearance
• Nervous behavior
• Increased frustration
• Raising voice
• Increased consumption of alcohol/smoking
And many more…

13. Health Problems with Excessive Stress
• Cardiac problems/stroke
• Impaired immune system
• Insomnia,
• Chronic headache….leads to migraine problem
• Backache
• Drug & alcohol use
• Alzeimer

14. • Stress related disorders evolve gradually
through 4 recognizable stages:
– First, psychological changes such as anxiety,
irritability & insomnia arises, due to over
stimulation of SNS (Sympathetic nervous
system)
– Second, symptoms such as HBP, elevated
heart rate & elevated breathing rate
– Third, more physical & physiological changes
– Fourth, irreversible symptoms that often
require surgical or long term management.

15. • Increased sympathetic activation & the
release of stress hormones, including
adrenaline, leads to increases in:
– Heart rate
– Blood pressure
– Breathing rate
– Body temperature
– Muscle tension
• In contrast, the relaxation response has
been proposed as an antidote to stress;
relaxation decreases heart rate, breathing
rate, body temp., muscle tension etc.

16. Management
• Practicing yoga
• Proper nutrition
• Adequate sleep
• Positive attitude
• Meditation

17. How yoga works 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 through the diaphragm to abdomen, and
responsible for:
i. Slowing respiration
ii. Reducing heart rate
iii. Lowering blood pressure,
iv. Stimulating digestive activity.

18. Asanas for stress relief
Uttanasan
 Adhomukhsvanasana
Paschimottanasan
Balasana
Shavasana…

19. Uttanasana
• Uttanasana is a unique yoga pose which you perform
while doing other yoga exercises.
This yoga 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.

20. Uttanasana

21. Adho Mukha Savasana
it is an amazing stress-relieving yoga pose that helps
in waking up the senses and reduces fatigue and
tiredness. It rejuvenates the body by improving blood
circulation.

22. Adho Mukha Savasana

23. 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.

24. Paschimottanasana

25. 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.

26. Balasana

27. Savasana
• This is a complete posture of relaxation which de-
stresses your central nervous system. After the
exercise you will feel calm and composed.

28. Savasana

29. Pranayama
• Pranayama 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 Pranayama has come to be
recognised, for a healthy long life.

30. Important Pranayama
• Bhastrika
• Kapalbhati
• AnulomVilom

32. KAPALBHATI

33. BHASTRIKA

34. CONCLUSION
• Yoga helps to relax and decreases anxiety and stress.
• The way we breathe reflects the quality of the mind.
There is a connection between mental, emotional, and
psychological states and the quickness of breath. The
mental state influences our breathing pattern therefore,
one can choose to change the breathing pattern and thus
change mental state. When you relax and slow the pace of
your breath, the pace of the mind is calmed and quieted..