nowadays stress is everywhere and part of everyday life, Yog is really very effective for those who want to get rid off stress naturally

1. YOG: A NOBLE WAY TO
HANDLE STRESS
Dr. Ritika Dixit
M.D. (Ayu)

2. 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.

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). Stress
can initiate the "fight or flight" response, a complex
reaction of neurologic and endocrinologic systems.

4. Types of stress
• Positive stress
• challenges to adapt and
grow
Eustress
• Negative stress
• can deplete or destroy the
energy for life
Distress

5. Causes
Work or organizational causes
• Related to work place or work.
Outside the work
• Personal, family, social causes.

6. Symptoms
Physical
Emotional / Mental
Behavioral

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

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

9. Behavioral
• Change in productivity
• Sleep disorders
• Change in eating habits
• Serious appearance
• Nervous behavior
• Increased frustration
• overreacting
• Increased consumption of alcohol
And many more…

10. Health Problems with Excessive Stress
• CHD and stroke
• Gastrointestinal problems such as ulcers
• Impaired immune system
• Insomnia, headache
• Backache
• Drug & alcohol use

11. Management
• Practicing yoga
• Proper nutrition
• Adequate sleep
• Positive attitude
• Relaxation
• Take mind off of problems
• Meditation

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

13. Yoga

14. 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”

16. 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

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.

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

20. 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.

22. 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.

24. 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.

26. 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.

28. 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 slows the beta brain waves and hence the
complete body and mind can relax.

30. Pranayam
• 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.

32. • Pooraka: Breathe in – Inhalation
• Rechaka: Breathe out – Exhalation
• Kumbhaka: Hold the air inside the body
• BahyaKumbhaka: This is opposite Kumbhaka. Air is exhaled
and held at that condition.
• Prana: Oxygen in general is called Prana. However based on
purpose and area in the body, they are called by 5 different
names (MahaPrana)
• Prana: From throat to heart
• Apana: Umblical (Naabhi) to toes
• Vyana: Energy in entire body and its cells.
• Udana: Throat upwards
• Samana: In between heart and Umblical (Naabhi)

34. Important Pranayam
• Bhastrika
• Kapalbhati
• BahyaPranayama
• Agnisar
• Ujjayee
• AnulomVilom
• Bhramari

35. 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.

36. • 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..