YOG: A NOBLE WAY TO HANDLE STRESS

Dr. Ritika DixitM.D. (Ayu)

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.

•  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.

Types of stress

Eustress

•Positive stress•challenges to adapt and grow

Distress

•Negative stress •can deplete or destroy the energy for life

Causes

Work or organizational causes

• Related to work place or work.

Outside the work

• Personal, family, social causes.

Symptoms PhysicalEmotional / Mental Behavioral

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

Emotional/Mental symptoms

• Anxiety, worry, guilt, nervousness• Anger, frustration• Moodiness• Depression• Suicidal thinking • Appetite varies• Loneliness • Nightmares• Diminished concentration• Impaired memory or forgetfulness

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

Health Problems with Excessive Stress

• CHD and stroke• Gastrointestinal problems such as ulcers• Impaired immune system• Insomnia, headache• Backache• Drug & alcohol use

Management

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

Steps for Stress Management

• Identify causes and symptoms of stress• Use measures to reduce stress• Seek solutions for avoiding stressors• Maintain fitness and health

Yoga

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”

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

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.

Asanas for stress relief

Uttanasan Adhomukhsvanasana Paschimottanasan Balasana Shavasana…

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.

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.

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.

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.  

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.

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.

• 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)

Important Pranayam

• Bhastrika• Kapalbhati• BahyaPranayama• Agnisar• Ujjayee• AnulomVilom• Bhramari

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.

• 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..

Thank You !!!