yoga approach to stress

8/3/2019 Yoga Approach to Stress

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The Yoga Approach to

Managing Stress


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Stress is a natural phenomenon. Our

ability to handle it increases ordecreases according to how well wealign ourselves with the forcesguiding the universe.


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There are three major forces in the universe:Nature, Cosmic Will, and Pure Being. Byunderstanding these forces and keeping inalignment with them we can renew, inspireand strengthen ourselves. Failing tounderstand these forces and going againsttheir flow causes us to exhaust ourselves andbecome lost in conflict and confusion.

Nature

PureBeing

CosmicWill


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Yoga shows us how to align ourselves withthese universal powers. This is what

increases our ability to handle stress and livewith vitality, joy and meaning. We will dividethis workshop into 3 sections: Physicalalignment with the forces of nature; Mental

Alignment

with Cosmic Will; SpiritualAlignment with Pure Being - our own trueself.

PhysicalAlignment

MentalAlignment

SpiritualAlignment


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Aligning With Nature

Nature is divided into three forces:

Sattvacreates calmness, endurance and awareness

Rajascreates external activity

Tamascreates dullness and staticity

Yoga practices help enhance Sattva, reduceTamas and bring Rajas under control

Sattva Rajas Tamas


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Practices to Align With Nature

Asanas (Yoga Postures)

Deep Relaxation

Pranayama (Breathing Exercises) Exercise

Eating For Consciousness

Fasting Following Natures Laws

Create a soothing environment


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Asanas (Yoga Postures)

Holding specific positions with retention ofbreath and minimal expenditure of energy

Control the flow of hormones

Focus the vital energy

Strengthen higher tendencies

Control lower tendencies Strengthen weak organs/systems

Improve circulation of blood and energy

Calm and relax body and mind


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Hand and Foot Pose

Stand Straight with feet shoulderwidth

Exhale bend to left (hold breath 8secs)

Inhale stand straight with arms up

Exhale bend to right (hold 8 secs)

Inhale stand straight with arms up

Exhale bend forwards and touchfloor (x8)

Inhale stand straight arms up Keep inhaling bend back (hold 8

secs)

Exhale bend forwards and relax

Practice 8 times


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Tree Pose

Place right foot on innerleft thigh.

Keeping the palms

together raise the handsabove the head.

Keep hips and shoulderslevel.

Balance for thirtyseconds.

Change legs and repeat.

Practice 4 times.


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Deep Relaxation

Lie on your back Imagine you are dead or

Count slowly backwards to zero or

Progressively relax each part of the body Reduces Hyper-tension

Refreshes body and mind

Reduces fear of death


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Pranayama (Breath Control)

Controlling and Focusing Inhalation andExhalation

Induces Relaxation Response

Improves Power of Concentration

Purifies Body and Mind


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Imagine your lungs as a container

The container begins in the abdomen and endsat the top of the chest

As you breathe in feel the bottom of thecontainer being filled with air first

Then the middle part Finally the top part

When you breath out reverse the process

Practice seven times

Full Yoga Breath


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Ujjayi Pranayama

Sit comfortably with the back straight andshoulders relaxed

Concentrate at your throat

Imagine you are breathing directly through yourthroat

Slightly constrict the throat to make a sound asthe air passes

Concentrate on the sound

Take seven slow controlled breaths


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Exercise Regularly

Greater vitality helps us handle stress moreeasily

Regular exercise builds vitalityand relaxes themind

Make time for a walk every day

Practice Brahma Pranayama while walking


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Walk at normal speed

Count your steps as you walk

Breath in from 1 to 4 Breath out from 5 to 10

Repeat

Continue for 15 minutes Best in a park in the early morning when air is

fresh

Brahma Pranayama


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Eating For Consciousness

Eating foods which are goodfor the body and calm themind: Fruits, Vegetables,Grains, Nuts, Seeds,

Legumes, Dairy

Avoiding foods/substanceswhich agitate, dull or degradethe mind: Meat, Fish, Eggs,

Onion, Garlic, Mushrooms,Alcohol, Tobacco, Coffee,Tea, Chocolate


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Practice Fasting

Accumulation of toxins creates stress

Fasting removes toxins, strengthening body, mind and spirit

24 Hour fasting twice or four times a month, according to the

phases of the moon (new moon, full moon & the eleventh dayafter each)

Drinking plenty of liquids and eating

easily digestible food the day before

Breaking fast with lemon water and saltfollowed by fruits and light, easily

digestible food.


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Prevent Constipation

Constipation weakensthe body and irritates themind

Regular exercise, under-eating, sufficient spacebetween meals and a diet

with plenty of juicy fruit

and olive oil help preventconstipation


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Follow Natures Laws

Eat When Hungry

Sleep When Tired

Rise With the Sun

Refresh the Body andMind with water

Eat Fresh Uncooked

Food Keep time for silence

and being alone


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Choose sounds, smells, colors and shapes which calmyour mind

Meditative music

Soft lighting

Uplifting works of art

Soothing colors

Aroma Therapy

Create a Soothing Environment


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Aligning with Cosmic Will

The universe is the home for all creatures

No one caste, group, sex, nation, race or species hasbeen given greater rights than another

All have equal rights to exist and evolve in peace

By protecting and supporting the existence andevolution of all humans and all creatures we help tofurther the cosmic willlive and let live

This brings harmony and alignment in our life By harming other humans or other life forms or by

blocking their growth and development we go againstthe cosmic will

This brings conflict and disharmony in our life


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Guiding Oneself by Moral Principles

Having a noble mission

Karma Yoga (Service) Self-Analysiskeeping a diary

Other Mental practices which help prevent

stress: Keeping a notebook

Daily planning

Practices for Aligning

with Cosmic Will


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Guiding Oneself by Moral

Principles Non-Harming

Non-Stealing

Benevolent Speech

Seeing Divinity in All

Simplicity

Cleanliness

Contentment

Sacrifice for Others

Spiritual Study

Constantly Remembering the Goal


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Having a Noble Mission

People who have a missioncan handle obstacles andtrouble more easily

Think carefully about yourmission in life

Write it down in wordsthat give you strength and

inspiration Remember it every

morning when you wakeup


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Service (Karma Yoga)

Service to animals, plantsand human beings

Offering the results to

God And thinking that God is

doing everything

With proper awarenessevery action is ameditation

Such actions do not

create Karma (reactions)


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Keeping a Journal

Like food, experiences need to be digested

Undigested experiences create mental toxins

Taking time to reflect on life helps us learn our

lessons and stay in harmony with universal truths


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Keeping a Daily To Do List

Managing our life requiresremembering many things

Trying to keep all of these

things in our head causesstress

Taking them out of ourhead and putting them into

a to do list relieves thebrain from the stress ofremembering and allows usto deal with one thing at a

time.


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Prioritizing

Usually it is not possible to doeverything we have to do in oneday

Knowing we have to do manythings and not having time to dothem causes stress

Starting the day by prioritizing our

major tasks and then focusing onone thing at a time helps to solvethis problem

Give priority also to self-renewal


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Pure Being (the inner self) is beyond suffering

It is infinite and perfect - the source of wisdom,peace and joy

The greater the distance from the inner self thegreater our stress, confusion and suffering

The ultimate solution to stress is a strong

connection with the inner self. This gives us the ability to deal with all things which

come our way without being inwardly disturbed

Aligning with

Pure Being


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Practices for Alignment with

Pure Being

Spiritual Dance,

Music and SongMeditation

MindfulnessSpiritual Study


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Dance, Music and Song

Using dance, music and songto concentrate/elevate themind

Engages mind and body in

spiritual practice

Awakens feelings of love andjoy

Creates a strong positive

vibration

Prepares mind for meditation


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Song

I am That I am

I am That I am

I am That I am

I am That I am

I am neither body nor mind

Eternal Self I am

Neither body nor mind

Eternal Self I am


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Step from left to right in time with the music (rhythmicmovement calms the mind) as you sing the mantra

Tapping the big toe behind the opposite heel with each

step (stimulates the Crown Cakra or pineal glandcreating a feeling of bliss)

Slightly bending the knees

Raising the hands in the air (opens up the heart Cakracreating a feeling of joy)

Imagine infinite love everywhere.

Sing Baba Nam Kevalam - Love is All There Is

KiirtanSpiritual Chanting

and Dance


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Meditation

Imagine oneself alone on a hill far from the world

Feel oneself surrounded by love/God/happiness Repeat Baba Nam Kevalam silently

Contemplate the meaningLove is all there is

Practice twice daily for 20 minutes Bathe or wash in cool water before practice.

Calms, elevates and expands the mind


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Feeling stressed is a result of forgetfulness

When we forget we get caught in the illusion.Therefore:

Constantly remember a Mantra Constantly remember ones breath

Constantly remember the transitory/illusory nature of

life Constantly remember God is doing everything

Constantly remember there is nothing except God

Mindfulness


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Spiritual Study

Some books have the capacity to give us wisdomand spiritual inspiration

Helping us to see our problems in a differentway, strive to improve ourselves and trust in thelove of God

Books such as the Bhagavad Gita,

Dhammapada, Tao Te Ching and the poems ofRumi


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SummaryThe effort to live in harmony

with the laws of nature, the divine wish for

universal welfare and the tranquility of theinner self gives us the strength and

inspiration to manage stress successfully

Nature

PureBeing

CosmicWill


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End

yoga approach to stress

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