Yoga originated in ancient India and involves physical, mental, and spiritual practices to relieve stress. Some effective yoga poses for stress relief include child's pose, which calms the mind and releases tension in the lower back and hips; seated forward bend, which stretches the spine and reduces fatigue and depression; and standing forward bend, a gentle stretch that stimulates organs and calms the brain. Regular practice of these yoga postures can help lower stress and anxiety.

1. YOGA
STRESS RELEASING YOGASANAS
BY-SHABNAM KUSUGAL

2. INTRODUCTION:
 Yoga is a group of physical, mental and spiritual practices or disciplines which
originated in ancient India. There is a broad variety of yoga schools, practices and
goals, in Hinduism, Buddhism, and Jainism.
 Origin: Yoga is originated from Veda, oldest scripture of India(4000 B.C.) and
systematically presented by sage Patanjali in Yogasutra in around 150 B.C.
 Founder: Hiranyagarbha is the founder of yoga.
 December 2014. The United Nations General Assembly marked June 21
International Yoga Day, an annual celebration to incorporate yoga and meditation
more into humanity all over the world. As the Dalai Lama notes: “If every 8-year-
old in the world is taught meditation, we will eliminate violence from the world
within one generation.
 On December 1,2016 Yoga was listed by UNESCO as an intangible cultural heritage.

3. MEANING OF YOGA:
 ETYMOLOGY: The Sanskrit noun yoga translates to English
“yoke”. It is derived from the root yuj, “to attach, join,
harness, yoke”.
 According to Dasgupta, the term yoga can be derived from
either of two roots, yugir yoga(to yoke) or
yuj samadhau(to concentrate).
 Yoga is a type of exercise in which you move your body
into various positions in order to become more fit , to
improve your breathing and relax your mind.

4. DEFINITIONS OF YOGA:
 In Bhagavad Gita, “Yoga is said to be Equanimity”, yoga is
‘skill in action’, know that which is called yoga to be
separation from contact with suffering.
“Yoga is four folds : faith, aspiration, perseverance and
means”.
‘Evenness(of mind) is Yoga’.
‘Yoga is skillfulness in Action’.
 Yoga is a meditative means of discovering dysfunctional
perception and cognition, as well as overcoming it for
release from suffering , inner peace and salvation.

5. STRESS RELEASING YOGASANAS:
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 impair concentration, attention, decision making ability
and creativity.
 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).

6. TYPES OF STRESS:

8. Get out there and try
YOGA!
You have nothing to lose but stress,
anxiety, and weight!

9. ASANAS FOR STRESS
RELIEF:

10. MARJARYASANA PASCHIMOTTANASANA
BALASANA
SAVASANA
UTTANA SHISHOSANA
ADHO MUKHA SAVASANA
BITILASANA
SUKHASANA

11. HERE ARE SOME YOGA ASANAS THAT WILL HELP
REDUCE STRESS AND ANXIETY:
1. BALASANA(CHILD’S POSE):
Balasana is undoubtedly the most relaxing yoga pose
that helps in calming the mind and rejuvenating the body
with energy.
It will calm your mind and release stress.
It stretches your thighs, hips and ankles.
It relieves neck and back pain.

12. HOW TO DO IT:
 Start by kneeling down and
sitting on your heels.
 Now, bend forward till
your chest touches your
thighs.
 Let your hands rest on the
sides.
 Hold this position as long
as possible and breathe
deeply
BALASANA
(CHILD’S POSE)

13. 2. PASCHIMOTTANASANA
(SEATED FORWARD BEND)
 Paschimottanasana will stretch your spine, hamstring, and
lower back.
 Apart from relieving stress , this pose will improve
digestion, reduce fatigue and activates kidneys, liver
etc.,
 This asana calms the mind and also relieves mind
depression and stress.

14. HOW TO DO IT:
 Begin by sitting down with
your feet extended
forward.
 Now bend forward till
your stomach touches
your thighs.
 Hold your feet with your
hands.
 Hold this position for 30
sec and then return to
original position.
PASCHIMOTTANASANA
(SEATED FORWARD BEND)

15. 3. UTTANASANA
(STANDING FORWARD BEND)
 Uttanasana is a unique yoga pose which you perform while
doing other yoga exercises.
 This yoga exercise is practiced to reduce mild depression,
fatigue and stress.
 It will calm your brain and stimulate your kidneys and liver.
 It will also strengthen your knees and stretch your hips ,
claves and hamstring.

16. HOW TO DO IT:
 Stand straight and bend
forward stretch your
body to touch your
palms to the ground.
 Straighten your legs for
deeper stretch.
 Hold this position for
three to four deep
breaths and then return
back to the original
position.
UTTANASANA
(STANDING FORWARD BEND)

17. CONCLUSION: