Yoga for stress management ...

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Healthy Habits , Healthy Life , Healthy India

Certain yogic techniques to combat stress

1. Breathing Techniques helps relax train the respiretory organs to cope-up with
technique of peanayanra breathing.
(a) abdominal
(b) thoracic
(c) cavicular
Procedure : Either in lying or sitting posture, close the eyes, place one palm or
abdomen, absorb the rythanic breathing the abdomen should raise (bloat)
when you breath & suck in where you breath out 3-5 rounds. Same 3-5 rounds
the placing the palm on chest & at throat.
2. AUM chanting-mentally & loudly also by spitting the syllabus v,, e
3. Relaxing joint exercises - slow i breath awareness do the all round joint
movements from neck, shoulders, elbow, wrist, fingers, spinal stretching,
knee movements, ankle movements/stretches.
4. Instant relaxation technique - lie down comfortably on a carpet bring legs
together, hands by the side of thighs. Now tighten one by one consciously &
quickly the ankle, calf muscles, knee joints, thighs, buttocks, low back,
abdomen, chest, neck, back of neck, facial muscles, hold the breath, tighten the
whole body & let loose the whole body at a stretch and relax. Deep breathing.
1. Shavasan
2. Makarasan
3. Bhujangasan
4. Shalabhasan
5. Suptavasan
6. Vakrasan
7. Ptranayan : Naadi Shudhi,
Ujjayee, Bramharee
8. Meditation

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Stress Management ...
AVOID
TOBACCO & ALCOHOL

BE ACTIVE

EAT RIGHT

Healthy Habits , Healthy Life , Healthy India

Stress is the wear and tear our bodies experience as we adjust to our
continually changing environment. It has physical and emotional effects
on us and can create positive or negative feelings. As a positive
influence, stress can compel us to action. As a negative influence, it can
result in feelings of disruption, rejection, anger, and depression which in
turn can lead to health problems such as headache, upset stomach,
rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke.

Origins of stress

Physical Social Psychological

COPING WITH STRESS

Relaxation Exercises Lifes events Situations
Practicing Yoga and meditation
Acquiring problem solving skills
Individual
Developing hobbies (Listening to music)
Positive thinking
Social support Environment
Physical activity

Yoga for Stress management

! Breathing technique help relax and learn the
various types of Pranayama.
! Can be done either lying down or sitting
posture to ensure rhythmic breathing in and
out.
! AUM chanting is soothing.
! Practice joint relaxing exercises and instant
whole body relaxation techniques with deep
breathing .
E) Suptavajrasan
A) Shavasan
F) Vakrasan
B) Makarasan
G) Pranayama
C) Bhujangasan
H) Meditation are
D) Shalabhasan
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