This document discusses how yoga can help relieve stress. It defines stress as an imbalance between demands and resources that can negatively impact physical, mental, and emotional health. Yoga uses breathing techniques like pranayama, poses like child pose and forward fold, and meditation to slow respiration, lower heart rate and blood pressure, and stimulate digestion to counter the effects of stress. Specific poses and breathing methods described include child pose, forward fold, seated poses, and alternate nostril breathing. The document concludes that regular yoga practice can provide benefits like mental calmness, stress reduction, and increased body awareness.

1. Yoga for Stress Relief
Dr. Sanjay Kumar Prajapati
Assistant Professor
SAI LNCPE
FPPT.com

2. Stress
 Stress is defined as the imbalance between demand &
resources.
 Stress is a Sudden Biological Change. It can disturb any one’s
physical, mental, emotional and behavioral balance. Stress
can damage different parts of human body from muscles
from tissues to organs and blood vessels (Balaji,2012).
 It can alter, health and emotions as well, it can effect
cognitive functions impairs concentration, attention,
decision making ability and creativity (Dixit R,
www.slideshare.net).

3. Stages of Stress
1.Alarm Stage- Fear, Excitement or Pressure is Evident
2.Resistance stage- Gets Mentally and Physically Weak
3.Exhaustion Stage- The stress could reach a height where he/she
may feel completely exhausted and helpless to the extent of committing suicide

4. The nature of stress is broadly of two types- Eustress (Positive
stress, Distress (Negative stress).
Eustress Distress
 Positive stress
 challenges to adapt and grow
 Negative stress
 can deplete or destroy the
Distress energy for life

5. Personal
Over
Ambition
Insecurity
Work
place
Family
Social
Cause
Causes

6. Breathing difficulty
Inability to sleep
Raising voice
Muscle tension
Physical
Sweaty palms
Stomach upset
Loneliness
Suicidal thinking
Depression
Anger, frustration
Emotional/Mental
Impaired memory
Social withdrawal, silence
Increased use of alcohol,
tobacco, or drugs
Change in job performance
Change in eating habits
Difficulty communicating
Behavioural
Avoidance of activities
Decreased efficiency and
effectiveness
Symptoms

7. HOW TO GET RELIEF FROM STRESS?
YOGA
STOP STRESSING START LIVING

8.  Yoga is most Recognized form of
Exercise, Stretching, Aerobic
exercise and Meditation. The
definition of yoga is “to yoke or
joint together (Taylor,2003).
YOGA

9. HOW YOGA CAN REDUCE STRESS?
Slowing respiration
Reducing heart rate
Lowering blood pressure
Stimulating digestive activity.

10. Stress relief- Pranayama
• Pranayama is the practice of
controlling the breath, which is the
source of our prana. Pranayama is a
combination of systematic exhalation
and inhalation.

11. Inhale through left nostril & Exhalation
through right nostril This is cooling
Pranayama
Technique:
• Sit in Vjrasana
• Adopt Nasika Mudra
• Close right nostril with thumb & inhale
through left nostril • Close left nostril with
little finger & open right nostril • Exhale
through right nostril.
Inhale through right nostril & Exhalation
through left nostril. This is heating
pranayama
Technique:
• Sit in Vjrasana
• Adopt Nasika Mudra
• Close left nostril with little finger & inhale
through right nostril
• Close right nostril with thumb & open left
nostril
• Exhale through left nostril
Chandra bhedana Suryabhedana

12. Stress relief Asanas
Asana improves our mental equilibrium
and make us more comfortable.
It reduces anxiety and stress.
Eliminates the physical and mental
tensions.

13. Uttanasana
 Unique yoga pose which
you can perform while
doing other yoga exercises.
 It reduce mild depression,
fatigue and stress.
 Increase blood circulation
as the head is below the
heart in this pose
http://thebalancedyogi.com/yoga-asana-uttanasana-2/
https://www.youtube.com/watch?v=0kOOvLPN23Q

14. Paschimottanasana
It can help a
distracted mind
unwind.
This is a challenging
pose to relieving
stress and anxiety
https://www.dreamstime.com/illustration/paschimottanasana.html

15. Balasana-Child Pose
It is most relaxing
yoga pose
it help to calm
the mind and
rejuvenating the
body with energy.
https://steemkr.com/yoga/@eightfoldyoga/child-s-pose-or-balasana-or

16. Siddhasana-Sukhasana
This asana can be
used for breathing
exercise and
Chanting
It rejuvenate you, to
carry on your work
with extra energy..
https://puritypluspoint.com/siddhasana-awakens-the-dormant-power-of-our-body/

17. Benefits of Yoga
Mental calmness
Stress reduction
Body awareness

18. Reference
• Yoga for stress relief, Lt.Anu D.Alappat,St.Mary’s College
• Balaji Deekshitulu P.V (2012), Stress and Yoga, Journal of Yoga &
Physical Therapy.
• Prabhavananda,Swami.,(2002).Patanjali Yoga Sutras, Chennai:
Sri.ramakrisha Math.
• Saraswathi,Sathyananda Swami.,(2005) Yoga Nidra,Bhihar: Yoga
publication Trust.
• Patel, C.,(1973). “Yoga and biofeedback in the management of
hyperextension.Lancet,Nov.19,1973
• FPPT.com

19. Thank you