Physiological effect of practicing Yoga

1. Stress
management
through yoga
Dr. Manjiri Kulkarni (PT)

2.  Stress is defined as the emotional & physical
strain caused by a persons response to
pressure from the outside world.
 It occurs when there is a mismatch between
what the people aspire to do and what they
are capable to do. S = P > R S – Stress, P –
Pressure, R – Resources

3.  In a medical or biological context stress is a
physical, mental, or emotional factor that
causes bodily or mental tension
 Stresses can be external (from the
environment, psychological, or social
situations) or internal (illness, or from a
medical procedure)

4.  Stress can initiate the "fight or flight"
response, a complex reaction of neurologic
and endocrinology systems
 It can alter, health and emotions as well, it
can effect cognitive functions impairs
concentration, attention, decision making
ability and creativity

5. Types of stress
 Positive stress
 Challenges to adapt and grow
 Can help compel us to action, can result in a new
perspective Eustress e.g : Birth of a new baby, a
job promotion, getting married
 Negative stress
 Can deplete or destroy the energy for life
 Can result in feeling of distrust, rejection, anger
etc
 Distress e.g : death of a loved one, loosing a job,
getting divorced

6. Causes
 Work Or
Organizational
causes
 Over Ambition
 Peer Pressure
 Poor Inter-Personal
relationship
 Insecurity
 Health
 Kids
 Financial problems
 Change in Environment
 Environmental Pollution
 Noise Pollution
 Disturbed Marital Life
 High Cost of Living
 Just a habit ! And many
more

10.  Symptoms
 Physical
 Emotional / Mental
 Behavioral

11. Physical
 Muscle tension
 Raising voice
 Irritation
 Inability to sleep
 Excessive tiredness
 Dry mouth
 Breathing difficulty
 Sweaty palms
 Cold hands
 Stomach upset

12. Emotional / Mental symptoms
 Anxiety, worry, guilt, nervousness
 Anger, frustration
 Moodiness
 Depression
 Suicidal thinking
 Appetite varies
 Loneliness
 Nightmares
 Diminished concentration
 Impaired memory or forgetfulness

13. Behavioral
 Change in productivity
 Sleep disorders
 Change in eating habits
 Serious appearance
 Nervous behavior
 Increased frustration
 Overreacting
 Increased consumption of alcohol
 And many more…

14.  Health Problems with Excessive Stress
 CHD* and stroke
 Gastrointestinal problems such as ulcers
 Impaired immune system
 Insomnia, headache
 Backache
 Drug & alcohol use
* Coronary heart disease (CHD)

15.  Steps for Stress Management
 Identify causes and symptoms of stress
 Use measures to reduce stress
 Seek solutions for avoiding stressors
 Maintain fitness and health

16. Yoga
 Yoga is a mind body practice that combines
stretching exercises, controlled breathing
relaxation.
 According to yogsutra of Patanjali yoga is:
“Yoga is restraint of the activities of the mind.”
 According to Bhagvad Gita yog is: “Evenness
of mind is yog” “Yoga is skillfulness in action”

17. Stages of Yoga
 Yam : Restraints
 Niyam : Observances
 Asan : Body Postures
 Pranayama : Regulations of Breath
 Pratyahar : Abstractions of Senses
 Dharna : Concentration
 Dhyan : Meditation
 Samadhi : Self Realizations

18. 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

19. Asanas
 Musculo-skeletal flexibility and joint range of
motion increases
 Posture improves
 Energy level increases
 Respiratory and Cardio vascular efficiency
increases
 Endurance and immunity increases
 Endocrine functions and weight normalizes
 Digestion improves

20. Pranayama
 Anxiety and Depression decreases
 Concentration, Attention and Memory improves
 Stable Autonomic Nervous system equilibrium
 Pulse rate, Respiratory rate and blood pressure
decreases
 Alpha waves in brain increase
 Strength and resiliency increase
 Breath holding time and Lung capacity increases

21. Meditation
 Self acceptance, self awareness, self
actualization increases
 Anxiety, stress, depression decreases
 Mood, memory, learning skills, attention
improves
 Social adjustment improves
 Subjective well being improves

22. Bio-chemical benefits
 Glucose, Sodium, Total and LDL(bad)
Cholesterol, Triglycerides decreases
 HDL(good) cholesterol, Hemoglobin,
Vit.C,Vit.D increases

23. 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.
 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