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YOGA FOR STRESS MANAGEMENT

Yogic Practices for Stress management

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Practices focusing on positive hygiene and health

• Yogic Shatkarma

• Asana

• Pranayama

• Mudras

• Bandhas

• Dhyana

• Relaxation Technique

YOGA PRACTICES FOR STRESS MANAGEMENT

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YOGIC PRACTICES

YogasanasThese are the special patterns of postures that stabilizes the mind and body through static stretching. Asanas make the body relaxed, strong, and light supple, free of aches and pains and this in turn brings about emotional and mental calmness and confidence.

PranayamaPranayama brings new levels of awareness by stopping or restraining distractions of the mind These practices reduce thoughts, conflicts etc. in the mind to minimum and thus increase the concentration, memory along with wonderful physiological advantages

Conscious Relaxation techniquesBy relaxation one can release tension both in mind and body for a period of time to allow complete rest and revitalization.Stress and emotional turmoil begins to evaporate during the relaxation .

Meditation or DhyanaThis is the practice involving control of the mental functions which start from the initial withdrawal of the senses from external objects. The basic principle of meditation is to develop internal awareness.

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YOGA PRACTICE FOR TODAY'S SESSION…

• Tadasana

• Ardha Chakrasana

• Kati parivartasana

• Ujjayee pranayama

• Anuloma –Viloma pranayama

• Meditation

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• Technique

• Breathing and Awareness

• Mistakes to avoid

• Benefits

• This asana develops the sense of balance.

• Tones up the spinal cord.

• Eases the physical tension.

TADASANA

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• Technique

• Breathing and Awareness

• Precautions

• Benefits

• This asana increases the flexibility of back.

• It is good asana for people who suffer from Asthma, bronchitis or any other lung ailments.

• Improves the functioning of the internal organs situated in the abdominal cavity.

ARDHA CHAKARSANA …

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• Technique

• Breathing and Awareness

• Mistakes to avoid

• Benefits

• This asana removes the spinal stiffness.

• Helps to over come cervical spondilitis, back pain.

• Relieves acidity, bloating and constipation.

KATI PARIVARTASANA…

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• Technique

• Deeply inhale and completely exhale slowly observing the breathing for 21 times.

• Breathing and Awareness

• Mistakes to avoid

• Benefit

• Induces calmness, improves concentration & memory.

• Improves digestion.

• Promotes the gaseous exchanges.

UJJAYEE PRANAYAMA…

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• Preparation: Apply the nasagra mudra. • Technique:

• Sit in Swastikasana, • Close the right nostril by the thumb. Inhale through left nostril. • Then, close the left nostril by the ring and small fingers, release the thumb, exhale

through right nostril. • Again inhale through right nostril. • Close the right nostril by the thumb, exhale through the left nostril. • Try follow the ratio 1:2 at least 10 seconds for inhalation and more than 15 seconds

for exhalation.• Awareness• Mistakes to avoid• Benefits:

• Helps to overcome stress & stress induced disorders.• Increases the respiratory efficiency like tidal volume vital capacity.• Decreases anxiety & depression.• Normalizes gastrointestinal & endocrinal functions.

ANULOMA -VILOMA PRACTICE…

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Health , Happiness and Harmony

Calmness Relaxation and Refresh ness

Increases Mind and Body Control

Balance Endocrinal and Nervous control

Kriyas Asanas, Pranayama and Dhyana

YOGA WORKS BUT HOW?

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Collective Benefits.

• Better team spirit. • Enhances productivity. • Fewer sick days. • Improves problem solving skills.

Individual Benefits.

• Ability to stay cool.• Energy and Vitality• Improved Self-Esteem • Consciousness of our own body and mind

CULTURAL ADVANTAGES

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Regular Practice of Yoga

• Helps to Increase productivity of the workforce

• Promote the positive physical and mental health

• Prevents psychosomatic diseases

• The collective benefit is the sum of individual improvements

CONCLUSION

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