This document discusses yoga as a method for managing stress. It defines stress and outlines its physical impacts. Yoga is described as a 5,000 year old practice that unites body, mind and spirit. Research shows yoga can decrease cortisol levels and lower blood pressure by stimulating the parasympathetic nervous system. Practicing yoga poses, breathing techniques and meditation can reduce stress by promoting relaxation, focus and inner healing. While yoga requires commitment, it provides mental and physical benefits for stress management without medications.

1. YOGA AND STRESS
What is stress?
What is Yoga?
Evidence
Benefits
Practice
Case Studies
Drawbacks
Conclusion
By
Ashapurna Das and
Smridhi Seth

2. STRESS
 Lazarus and Folkman (1984) defined stress as an
internal state which can be caused by physical
demands on the body or by the environmental
and social situations which are evaluated as
potentially harmful, uncomfortable or exceeding
our resources for coping.
IMPACT OF STRESS
FIRST STAGE SECOND STAGE THIRD STAGE FOURTH STAGE
•Anxiety
•Irritability
•Insomnia
•High BP
•Elevated heart rate
•Increased intestinal
motility
A more profound
physical or
biochemical
imbalance sets in
Irreversible symptoms
that often require
surgical or long-term
management appear.

3. YOGA – A BRIEF HISTORY
 Yoga is a group of physical, mental,
and spiritual practices or disciplines
 Yoga is a 5,000 year-old Indian body of knowledge
 Derived from the Sankrit word ‘yuj’ which means ‘to
unite or integrate’
 The "Yoga Sutra," a 2,000-year-old treatise on
yogic philosophy by the Indian sage Patanjali is a
type of guidebook that gives guidance on how to
gain mastery over the mind and emotions and
advice on spiritual growth, providing the
framework upon which all yoga practiced today is
based.

4. SAGE PATANJALI

6. EFFECT OF YOGA IN STRESS
Yoga techniques may improve physical and mental health through
down-regulation of the
Hypothalamic-pituitary-adrenal (HPA) axis Sympathetic nervous system (SNS)
release of cortisol and catecholamines (epinephrine and norepinephrine)
fight-or-flight response
dysregulation of the system, and ultimately diseases such as obesity, diabetes,
autoimmune disorders, depression, substance abuse, and cardiovascular disease
repeated firing of HPA axis & SNS

7. IF WE PRACTICE YOGA…
 Studies also show that yoga decreases levels of
salivary cortisol, blood glucose, as well as plasma renin
levels, and 24-hour urine norepinephrine and
epinephrine levels.
 Yoga significantly decreases heart rate and systolic
and diastolic blood pressure.
 Studies suggest that yoga reverses the negative
impact of stress on the immune system by increasing
levels of immunoglobulin A as well as natural killer cells.
 While the precise mechanism of action has not been
determined, it has been hypothesized that some yoga
exercises cause a shift toward parasympathetic
nervous system dominance, possibly via direct vagal
stimulation.

9. Decrease in Beta-wave activity after meditation

10. BENEFITS OF YOGA FOR STRESS
MANAGEMENT
 Union of mind, body, and soul:
 Improved sleep:
 Increased energy:
 Increased concentration:
 Experience deep Relaxation:
 Boost in Confidence:
 Inner healing:

11. APPLICATIONS OF YOGA TO REDUCE STRESS
 When you're in a yoga pose, think about how you can unite
your body, mind, and breathing.
 Stay 'in the moment.’ -Instead of letting your thoughts wander
as you do yoga, think about what your body and breathing are
doing in this moment. Notice how a particular muscle or area of
the body feels. Focus on breathing in slowly as your body
stretches tall, and breathing out slowly as you curl up. Being in
the moment like this helps you build your ability to focus and
concentrate, which helps in all aspects of life.
 Use your breathing when things get difficult. When a yoga
pose feels challenging, imagine sending your breath to the area
in your body that feels stiff or tight. You can use this skill in the
rest of your life, too. Whenever something challenges you — a
tough homework problem, an argument with a parent — try to
focus on your breathing. You may be surprised by how much
better you deal with the situation.

12. ASANAS (POSTURES), PRANAYAMA
(BREATHING PRACTICES) & DHAYANA
(MEDITATION)
TO COMBAT STRESS
Meditation

13. CASE STUDIES AND RESEARCH
EVIDENCE
 A Yoga-based program that has been widely studied in the
use of stress reduction is the mindfulness-based stress
reduction program (MBSR), which includes guided
instruction in mindfulness meditation practices, yoga and
gentle stretching, inquiry exercises to enhance awareness,
individual instruction, group dialogue, and home assignments.
 In a study of Rudra Bhandari et al, the yogic intervention
were given for one month among 50 corporate personnel (25
male and 25 female) from the Indian Telephone Industry,
Raebrali, India. The result showed significant effects of yogic
intervention to manage distress and enhance work
performance and favored the efficacy of corporate yoga to
boost health, harmony, morale, work motivation,
commitment, performance, and productivity at individual
and organizational levels.

14. DRAWBACKS
 Yoga requires some commitment of time.
 It is more difficult for people with certain physical
limitations.
 Some people feel self-conscious doing some of the
poses.
 Yoga classes can be expensive although it is possible,
albeit perhaps more challenging, to learn from a book or
video.
 If not done correctly, one might injure oneself.
 Results aren’t instant, hence for prominent results one
should practice it for long term.
 It is not a replacement for medication.
 Teacher should be skilful.

15. CONCLUSION
 Yoga is said to be a complete science, as it fulfills the WHO’s definition of
health by addressing the individual at all physical, psychological, and social
levels. Stress affects individuals of all age groups, and people of all
sectors and occupations, including doctors. Though many modalities of
treatments are available for reducing stress, people are trying to find an
alternative to be relieved from stress without medications. Yogic science,
having persisted for 5000 years and known to be spiritual for many years, is
now being proven through scientific studies to have significant benefits on
health.
 Lastly, yoga isn’t a magic wand to eliminate stress permanently from life;
stress is a parcel that you will receive every day. However, with the practice of
yoga, you build a positive personality and a confident approach to handle
situations in a better manner.