Vol-7 Issue-3 2021 IJARIIE-ISSN(O)-2395-4396

PART OF YOGA FOR

STRESS MANAGEMENT AND HEALTHY
LIVING: A SHORT VIEW
S. Senthil Kumaran1, Dr. V. Vallimurugan2*, N. Kodeeswaran3
1
Director, Unicorn Fitness, Madurai, Tamilnadu, India.
2*
Assistant professor, Department of Physical Education, Bharathiar University, Coimbatore,
Tamilnadu, India.
3
PhD, Research Scholar, Department of Physical Education, Bharathiar University, Coimbatore,
Tamilnadu, India.

ABSTRACT
Yoga implies various things to various individuals. This subject spotlights on a sort of yoga called Hatha yoga.
One of the advantages of Hatha yoga is that it can ease pressure and help you unwind. Yoga incorporates
breathing, contemplation, and activities, considered stances or represents that stretch the body. You can do
yoga to help you unwind. The objectives of yoga incorporate improved physical and emotional well-being and
furthermore "unity" with a higher being, oneself, or some type of higher mindfulness. In any case, yoga
shouldn't be a profound practice for you to get the advantages.

Keywords: Yoga, Exercise, Stress management.

1. INTRODUCTION
Yoga is a type of psyche body wellness that includes a mix of solid action and an inside coordinated careful
spotlight on familiarity with oneself, the breath, and energy. Four fundamental standards underlie the lessons
and practices of yoga's recuperating framework. The primary guideline is the human body is a comprehensive
substance contained different interrelated measurements indistinguishable from each other and the wellbeing or
disease of any one measurement influences different measurements. The subsequent guideline is people and
their necessities are extraordinary and along these lines should be drawn closer in a manner that recognizes this
distinction and their training should be custom fitted as needs be. The third rule is yoga is self engaging; the
understudy is their own healer (Anne-Arndel Medical Group).

2. STRESS
Stress has gotten probably the greatest test of the world. Despite million of the dollars being spent for
improvement of the executives program to manages pressure, we are no towards addressing even the touch of
the issue. On the off chance that in mid seventies stress used to be in the leader word just, today it has spread all
over the place. Indeed, even little children, little understudies, little youngsters experience the ill effects of
pressure, strain, nervousness and weariness. In a multi ethnic culture like India 30% of the young people, teens
experience the ill effects of despondency. We are exceptionally concerned. Why we have not had the option to
handle the issue of pressure? In this article we concentrate how yoga can be useful device in overseeing
pressure. It's polished for pressure the executives as well as for great physical and emotional well-being and to
live in a more significant manner (Bussing et al., 2012).

3. IMPORTANCE OF YOGA IN OUR DAILY LIFE

Yoga can be a compelling segment of a pressure the board program, and a wide range of activity can be
advantageous for stress the executives. Yoga programs steady with the current proposals to improve wellbeing
can be endorsed to oversee pressure. Wellness experts ought to perceive that it very well may be important to
elude a customer to a therapist or other medical services supplier to help create methodologies for overseeing
stressors that produce constant and intense roundabout pressure. Actual exercise, sports, and yoga, and so on are

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Vol-7 Issue-3 2021 IJARIIE-ISSN(O)-2395-4396

discovered to be of enormous worth in setting up an individual for unwinding. Aside from these notable
strategies, there are some more procedures which are logical and orderly in nature. One such method is profound
muscle unwinding. This method depends with the understanding that psychological unwinding follows solid
unwinding (Collins, 1998).

3.1 YOGA TRAINING PROGRAMME FOR DAILY LIFE

REST REST
S.NO YOGA REPS SETS BETWEEN BETWEEN
REPS SETS
1 Surya Namskar 3-5 2 15 sec 30 sec
2 Padmasana (sitting pose) 30 sec-60 sec 1 - 30 sec
3 Vajrasana (sitting pose) 30 sec-60 sec 1 - 30 sec
4 Virukchasana (standing pose) 30 sec-60 sec 1 - 30 sec
5 Tadasana (standing pose) 30 sec-60 sec 1 - 30 sec
Padhahasthasan (forward bending
6 30 sec-60 sec 1 - 30 sec
pose)
Pachimothasana (sitting forward
7 30 sec-60 sec 1 - 30 sec
bending pose)
Sethubandhasana (backward
8 30 sec-60 sec 1 - 30 sec
bending pose)
9 Makrasana (prone pose) 60 sec-120 sec 1 - 30 sec
10 Savasana (supine pose) 2 mins-10 mins 1 - 30 ec

When following this above mentioned programme helps to calm down our nervous system, release
stress and anxiety, maintain our body young and energetic healthy lifestyle.

4. MEDICAL SIGNIFICANCE OF YOGA IN COMBATING STRESS

Yoga likely could be powerful as a strong extra to relieve some ailments, however not yet a demonstrated
independent, healing treatment. Bigger scope and more thorough exploration with higher methodological quality
and sufficient control mediations is exceptionally empowered in light of the fact that yoga may can possibly be
executed as an advantageous strong/extra treatment that is generally financially savvy, might be rehearsed in
any event to some degree as a self-care conduct treatment, gives a deep rooted social ability, upgrades self-
viability and fearlessness and is frequently connected with extra sure results (Desikacharet al., 2005; Woodyard,
2011). As interest rates as a top priority body work out regimes, for example, yoga keep on expanding, it is
significant for medical care experts to be educated about the idea of yoga and the proof of its numerous
restorative impacts. Hence, this original copy gives data in regards to the restorative impacts of yoga as it has
been concentrated in different populaces concerning a large number of various sicknesses and conditions.
Restorative yoga is characterized as the use of yoga stances and practice to the treatment of medical issue and
includes guidance in yogic practices and lessons to forestall decrease or ease underlying, physiological,
enthusiastic and otherworldly torment, enduring or impediments. Results from this examination show that yogic
practices upgrade solid strength and body adaptability, advance and improve respiratory and cardiovascular
capacity, advance recuperation from and therapy of habit, diminish pressure, uneasiness, wretchedness, and
constant torment, improve rest examples, and upgrade in general prosperity and personal satisfaction (Jackson,
2013, Woodyard, 2011).

5. ROLE OF YOGA THERAPY FOR HEALTHINESS AND WELL BEING

The control of yoga offers people an ageless and all encompassing model of wellbeing and mending and in spite
of the fact that it may not bring about the total disposal of actual sicknesses or potentially antagonistic
conditions from the body it offers a comprehensive way of recuperating. There exists an unquestionable
association between an individual's in general physical and psychological well-being and the inward harmony
and prosperity yoga is intended to accomplish. Yoga suspends the changes of the psyche and by acting
deliberately; we live better and endure less (Miryala, 2011, Sharma, 2017).

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6. CONCLUSION
Yoga involves a powerful methodology for the administration of stress. Directing yoga rehearses empower
individuals to oversee focusing on circumstances successfully at both mental and actual levels. Although
predominately utilized in old India to prompt endurance, its ability to diminish pressure in people makes it
discover applications in remedial mediations in clinical settings to treat afflictions related with pressure, and
lessen chances factors for illnesses whose side effects are set apart by tension and hurts, which are likewise
markers of pressure. Investigates talked about in this paper show a positive connection between's yogic practices
and low feelings of anxiety. By and by, long haul research is basic to find out if the practices bring about a
perpetual treatment for stress, or they ought to be done regularly to accomplish long haul brings about
administration of pressure. By the by, all individuals should prepare yoga to accomplish the connected
advantages as upheld in this paper.

7. REFERENCES
1. Anne-Arndel Medical Group. Orthopaedic and Sports Medicine Specialists. Stress management:
practicing yoga to relax. https://osmc.net/services-specialties/hw-view.php
2. Bussing, A., Michalsen, A., Khalsa, S.B.S., Telles, S., Sherman, K.J. (2012). Effects of yoga on mental
and physical health: a short summary of reviews. Evidence-Based Complimentary and Alternative
Medicine, doi: 10.1155/2012/165410.
3. Chapter 30: Stress management and well-being. Optional module: World of work Notes.
4. Collins C. (1998). Yoga: Intuition, preventive medicine, and treatment. J. Obstet. Gynecol. Neonatal
Nurs., 27:563–8.
5. Desikachar K, Bragdon L, Bossart C. (2005). The yoga of healing: Exploring yoga's holistic model for
health and well-being. Int. J. Yoga Ther., 15:17–39.
6. Jackson, E. (2013). Stress relief: the role of exercise in stress management. ACSM‟s Health & Fitness
Journal (American College of Sports Medicine, www.acsm.org), 17(3): 14-19. doi:
10.1249/FIT.0b013e31828cb1c9
7. Miryala R., et al. (2011). Yoga. In Micozzi,M. ed., Fundamentals of Complementary and Alternative
Medicine, 4th ed., pp. 482-94. St. Louis: Elsevier Saunders.
8. Sharma, G. (2017). Yoga for stress management among youth. International Journal of Physical
Education, Sports and Health, 4(5): Part-A, 01-03.
9. Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of
life. International Journal of Yoga, 4(2): 49-54. doi: 10.4103/0973-6131.85485.
10. Adhia, H., Nagendra, R., & Mahadevan, B. (2010). Impact of Adoption of Yoga Way Life on the
Reduction of Job Burnout of Managers. The Journal for Decision Makers, 35(2), 21-33.

11. Chong, C., Tsunaka, M., Tsang, H., Chan, E., &Wai, C. (2011). Effects of Yoga on Stress Management
in Healthy Adults: A Systematic Review. Alternative Therapies in Health and Medicine, 17(1), 32-38.

12. Fleeson, W. (2004). Moving personality beyond the person-situation debate: The challenge and the
opportunity of within-person variability. Current Directions in Psychological Science, 13(2), 83–87.

13. Force, M. (2005). The Relationship between Effective Nurse Managers and Nursing Retention. Journal
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14. Granath, J., Ingvarsson, S., Thiele, U., & Lundberg, U. (2006). Stress Management: A Randomized
Study of Cognitive Behavioral Therapy and Yoga. Cognitive Behavior Therapy, 35(1), 3-10.

15. Kumar, J., & Sharma, K. (2011). Karma Yoga: A Philosophical Therapeutic Model for Stress
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16. Telles, S., Singh, N., Joshi, M., & Balkrishna, A. (2010). Post Traumatic Stress Symptoms and Heart
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17. Treven, S. (2010). Individual methods for reducing stress in work settings. Interbeing, 4(2), 1-5.

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18. Yadav, R., & Sharma, R. (2012). Efficacy of a Short-Term Yoga-Based Lifestyle Intervention in
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BIOGRAPHIES OF AUTHOR

Author 1
Mr. S. Senthil Kumaran completed B.A., B.P.Ed., M.P.Ed., and M.Phil. He is
currently working as Director in Department of Fitness from Unicorn Fitness,
Madurai, Tamilnadu since 2020. He has published more than 12 research
papers in reputed international journals. His main research work focuses on
sports coaching, sports medicine, fitness and wellness, physical education and
yoga.

Author 2*
Dr. V.Vallimurugan completed M.Sc (yoga).,M.P.Ed., M.Phil and PhD. He is
currently working as Assistant Professor, Department of Physical Education,
Bharathiar University, Coimbatore, Tamilnadu, India. Since 2014. He has
published more than 45 research papers in reputed international journals. His
main research work focuses on yoga, sports coaching, sports medicine, fitness
and wellness and physical education.

Author 3
Mr. N. Kodeeswaran completed B.Sc., B.P.Ed., M.P.Ed., PGDYED and
PGDFM. He is currently doing as PhD Research Scholar, Department of
Physical Education, Bharathiar University, Coimbatore, Tamilnadu. He is a
State Level football player. He has published more than 6 research papers in
reputed international journals. His main research work focuses on sports
coaching, sports medicine, fitness and wellness, physical education and yoga.

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