ARYA COLLEGE OF ENGINEERING & I.T.

(Approved by AICTE | Affiliated to RTU, Kota)

Estd. Yr. 2000 ARYA 1st Old Campus REAP CODE 14

KUKAS, JAIPUR, RAJ.

MBA – II SEM
AUDIT LAB PROJECT FILE

SUBMITTED TO :– HARSHIT AGARWAL SIR

SUBMITTED BY :- BHUMIKA GUPTA

 Introduction
Yoga continues to grow in popularity as people experience its physical
and mental benefits. Developing a personal yoga practice can help
prevent and reduce stress, which is a common goal among people who
want to create positive growth and focus on self-improvement. 21 june is
the yoga day.

In addition to physical postures, your yoga routine can include

breathing, meditation, and relaxation techniques like yoga nidra.
Continue reading to learn more about the stress-relieving benefits of
yoga and how you can use your practice to enhance your well-
being.Different people have differing levels to which they can
effectively withstand stressing environmental conditions. Factors such as
personality types, the emotional stability attributes of different people,
and personal temperaments may determine this ability (Kumar &
Sharma, 2011).

Exposure to stressing environmental conditions has negative

consequences to both psychological and physiological health of an
individual. Stress may have implication of low satisfaction in life and
lead to incapacity for people to work both effectively and efficiently.

At organizational level, stress correlates positively with burnout, which

constitutes an important factor for high labor turnover (Adhia, Nagendra
& Mahadevan, 2010). In clinical settings, stress underscores one of the
risk factors for cancer, hypertension, and diabetes among other chronic
ailments.

Although stress may have some positive implications on people, its

management mainly concerns dealing with its negative consequences in
all lifestyles.

Stress management implies the deployment of psychotherapeutically

designed techniques for reducing and keeping stress levels under check
to ensure proper functioning of people in their everyday work. Yoga
comprises one of these techniques having its historical roots in the
Hinduism philosophy.

Yoga help alleviate stress and anxiety

Yoga encourages mental and physical relaxation, which helps reduce
stress and anxiety. The physical postures promote flexibility, relieve
tension, and alleviate pain.

Yoga poses may help you release physical blockages like muscle knots,
helping release emotions and tension. They also promote the release of
mood-boosting endorphins, which are the feel-good hormones that can
positively affect how you handle stress.

Focusing on the present moment during your yoga practice enhances

your awareness, boosts your concentration, and centers your mind.As
you become aware of the transitory nature of your bodily sensations,
thoughts, and feelings, you may find it easier to let go of attachments to
positive, negative, and neutral experiences. You may also learn to
cultivate feelings such as love, joy, and serenity.

Plenty of scientific evidence supports the stress-relieving benefits of

yoga.
According to a 2018 study, yoga had a positive result on women who
practiced Hatha yoga 3 times a week for 4 weeks. After 12 sessions, they
experienced significant reductions in stress, depression, and anxiety
(1Trusted Source).

These results suggest that yoga can be a complementary medicine and

may decrease the need for prescription drugs. More in-depth studies are
required to investigate the long-term role of yoga in treating stress,
depression, and anxiety.
A small 2020 study in adult men suggested that yoga stretches reduce
cortisol levels and have a positive effect on parasympathetic nerve
activity, which encourages relaxation (2Trusted Source).

Researchers in another 2020 study found that people who did an 11-
minute yoga nidra meditation for 30 days reduced their stress levels,
enhanced their overall well-being, and improved their sleep quality .

Practicing yoga nidra also boosted mindfulness and reduced negative

emotions. These benefits stayed the same at a follow-up 6 weeks later.
  S-T-R-E-S-S
The bodies stress response… When you “perceive” a threat your
sympathetic nervous system takes over and kicks into a “fight or flight”
response. The heart rate becomes more rapid, muscles tense up,
breathing moves into chest breathing and the blood flows away from the
internal organs and towards the muscles of the limbs. Senses become
sharper preparing the body to either fight or flee danger. The stress
response is the bodies way of protecting us. It can keep us alert and can
save us by helping us respond quickly to dangerous situations. In small
doses stress can help you perform under pressure and can motivate you
to do your best.

 OVER-STRESSED
Modern life has become fast-paced with many pressures, expectations
and stressors. When we experience these stressors in our everyday life
and don’t have a means of coping with the stress our bodies and nervous
systems develop habitual stress responses. When the body becomes
over-stressed and the sympathetic nervous system is in over-drive, in a
constant state of fight or flight, there can be negative effects both
emotionally and physically.
Stress management within management involves implementing strategies to
address and mitigate stress-related challenges that leaders and managers may
encounter in their roles. This includes practices that promote a healthier work
environment, enhance decision-making under pressure, and support the well-being
of both leaders and their teams. Techniques such as effective delegation, time
management, clear communication, and fostering a positive organizational culture
are all part of stress management within management. These approaches aim to
minimize stressors, improve resilience, and ensure the overall success of the team
and organization.
 Negative Effects from Stress on your body

• headaches

• muscle tension or pain

• fatigue
• digestive problems
• autoimmune conditions
• diabetes
• back and neck pain
• high blood pressure
• heart problems
• weakened immune system
• ulcers

 Negative Effects from Stress

on your mood on your behavior

• anxiety
• restlessness
• lack of motivation/focus
• irritability or anger
• sadness or depression
• over-eating or undereating
• angry outbursts
• drug or alcohol abuse
• conflict with others
• social withdrawal
  Just Relax…

re- lax-a-tion
The state of being free from tension and anxiety .
When we are free from tension and in a relaxed state, we tap into our
parasympathetic nervous system or our “relax and renew” system. The
parasympathetic nervous system is responsible for bringing the body
back to a state of equilibrium.

Parasympathetic Nervous System

The parasympathetic nervous system controls your rest, relax

and digest response. This system is responsible for bringing the
body to a state of calm and healing. When the parasympathetic
nervous system is dominant…

• breathing slows
• heart rate drops
• blood pressure lowers
• blood vessels relax
• digestion occurs
• all of the systems in the body function more optimally
 Employees and companies often find stress to be a
significant problem for several reasons:

1. Health and Well-being: Excessive stress can have a profound impact on

employees' physical and mental health. It can lead to conditions such as anxiety,
depression, cardiovascular issues, and weakened immune systems, ultimately
affecting employees' overall well-being.

2. Reduced Productivity: High levels of stress can lead to decreased focus,

impaired decision-making, and reduced productivity. Stressed employees may
struggle to concentrate on their tasks and may make more errors, leading to
inefficiencies in their work.

3. Absenteeism and Presenteeism: Severe stress can lead to increased

absenteeism, as employees may need time off to cope with its effects or to address
related health issues. Additionally, even when present at work, stressed employees
might exhibit presenteeism, where they are physically present but not fully
engaged or productive due to their stress levels.

4. Employee Burnout: Prolonged stress can contribute to burnout, a state of

emotional, mental, and physical exhaustion often accompanied by feelings of
detachment and reduced accomplishment. Burnout can lead to a significant
decrease in job satisfaction and ultimately result in employees leaving their jobs.

5. Interpersonal Conflicts: Stress can exacerbate interpersonal conflicts and

communication breakdowns within teams. Tensions arising from stress can lead to
a negative work atmosphere, affecting collaboration and teamwork.

6. Creativity and Innovation: High-stress environments are often characterized

by a focus on immediate tasks and a lack of space for creative thinking and
innovation. Stressed employees may struggle to come up with new ideas or
approaches.
7. Work-Life Balance: Excessive stress can blur the boundaries between work
and personal life, making it difficult for employees to disconnect from work-
related concerns during their time off. This lack of work-life balance can lead to
overall dissatisfaction and strained relationships outside of work.

8. Retention Challenges: Employees who consistently experience high levels of

stress in the workplace may seek alternative job opportunities that offer a better
work environment and improved well-being.

9. Negative Organizational Culture: A workplace that does not address or

manage stress effectively may foster a negative organizational culture that doesn't
prioritize employee well-being. This can lead to low morale and hinder the
attraction of top talent.

10. Impact on Company Reputation: If stress-related issues are not addressed,

they can contribute to negative perceptions of the company, both internally and
externally. This can affect recruitment efforts and customer perceptions.

Recognizing and addressing stress as a problem is crucial for

both employees and companies to create a healthier, more
productive, and supportive work environment. Companies that
take proactive steps to manage and reduce stress through
initiatives like wellness programs, flexible work arrangements,
and open communication are more likely to retain motivated and
engaged employees while also fostering a positive company
reputation.
 Stress management through yoga is a holistic approach that focuses on
using various yogic techniques to reduce and manage stress, promote
relaxation, and improve overall well-being. Yoga, an ancient practice
that originated in India, combines physical postures (asanas), breath
control (pranayama), meditation, and mindfulness to create a
harmonious balance between the body, mind, and spirit. The practice of
yoga can be highly effective in managing stress by promoting relaxation,
reducing anxiety, and enhancing emotional resilience.

Here are some key concepts and techniques related to stress

management through yoga:

1. Mindfulness and Awareness: Yoga encourages mindfulness, which involves

being fully present in the moment without judgment. This awareness helps
individuals recognize stress triggers and respond to them in a more measured and
composed manner.

2. Physical Asanas: Yoga poses or asanas are designed to increase flexibility,

strength, and balance in the body. Engaging in physical postures can help release
physical tension and promote relaxation. Certain poses, such as gentle backbends,
forward folds, and gentle twists, can have a calming effect on the nervous system.

3. Pranayama: Pranayama refers to breathing exercises that focus on controlling

the breath. Techniques like deep belly breathing, alternate nostril breathing, and
the "3-Part Breath" can activate the body's relaxation response and reduce stress.

4. Meditation: Meditation involves focusing the mind on a specific object, thought,

or activity to achieve mental clarity and emotional stability. Regular meditation
practice has been shown to reduce stress hormones and promote a sense of inner
peace.

5. Relaxation Techniques: Yoga encourages various relaxation techniques such

as Yoga Nidra (yogic sleep), where one reaches a state of deep relaxation while
remaining conscious. This practice can help alleviate physical and mental tension.
6. Mind-Body Connection: Yoga emphasizes the connection between the mind
and body. Practicing yoga cultivates self-awareness, helping individuals recognize
the physical manifestations of stress in the body and providing tools to address
them.

7. Stress Reduction: Yoga triggers the relaxation response in the body, which
counters the "fight or flight" response activated during times of stress. This leads to
decreased heart rate, reduced blood pressure, and an overall sense of calm.

8. Hormonal Balance: Yoga practice can help regulate the production of stress
hormones like cortisol, leading to improved hormonal balance and reduced feelings
of anxiety.

9. Self-Care and Self-Compassion: Practicing yoga fosters a sense of self-care and

self-compassion, encouraging individuals to prioritize their well-being and take
time for themselves amidst life's demands.

10.Consistency: Like any skill, the benefits of yoga in stress management come with
consistent practice. Establishing a regular yoga routine can lead to long-term
positive changes in how the body and mind respond to stress.

It's important to note that different individuals may resonate with

different yoga practices. Some may prefer gentle and restorative yoga,
while others may enjoy more dynamic and physically challenging styles.
It's recommended to explore various styles and techniques to find what
works best for your personal stress management needs. Additionally, if
you're new to yoga or have any underlying health concerns, it's advisable
to consult a healthcare professional before beginning a new yoga
practice.
  Here's how companies often use yoga as a stress
management technique:
Many companies have recognized the benefits of incorporating stress
management techniques such as yoga into their workplace wellness
programs. The practice of yoga can help employees reduce stress,
improve concentration, enhance productivity, and promote a positive
work environment. Here's how companies often use yoga as a stress
management technique:

1. On-site Yoga Classes: Some companies bring in certified yoga instructors to

conduct regular on-site yoga classes for employees. These classes can take place
before or after work, during lunch breaks, or at other convenient times. On-site
classes provide employees with the opportunity to participate in yoga without
having to travel to a separate location.

2. Wellness Workshops: Companies may organize workshops or seminars that

introduce employees to the principles of stress management through yoga. These
sessions often cover basic yoga poses, breathing exercises, and mindfulness
techniques that can be easily integrated into employees' daily routines.

3. Online Resources: With the advancement of technology, companies can

provide employees with access to online yoga classes, guided meditation sessions,
and instructional videos. This flexibility allows employees to engage in yoga
practices at their own convenience, even when working remotely.

4. Yoga Retreats and Retreat-Like Events: Some companies organize

wellness retreats or day-long events that focus on yoga, meditation, and relaxation.
These events offer employees an immersive experience in a serene setting,
allowing them to disconnect from their usual work-related stressors.

5. Designated Meditation and Yoga Spaces: Forward-thinking companies

may create dedicated spaces within their offices where employees can practice
 yoga, meditation, or relaxation exercises. These spaces are designed to be calming
and conducive to stress relief.

6. Incorporation into Team Building: Yoga can be incorporated into team-

building activities or wellness challenges, fostering camaraderie among employees
while encouraging healthy habits and stress reduction.

7. Stress Reduction Programs: Some companies integrate yoga into broader

stress reduction programs. These programs may include resources, workshops, and
activities aimed at addressing various aspects of stress management.

8. Stress Awareness Campaigns: Companies may hold stress awareness

campaigns that highlight the importance of managing stress and offer resources
such as yoga practices to help employees cope effectively.

9. Partnerships with Yoga Studios: Some companies partner with local yoga
studios to provide discounted or sponsored yoga classes for their employees,
promoting both wellness and community engagement.

It's important to note that the success of implementing yoga as a

stress management technique in the workplace depends on
factors such as employee interest, accessibility, and the overall
company culture. When done effectively, incorporating yoga
into the workplace can contribute to improved employee well-
being, reduced absenteeism, enhanced job satisfaction, and
increased overall productivity.
  Here are some tips and techniques for using yoga
to manage stress:
1. Deep Breathing (Pranayama): Practice deep breathing exercises to calm your
mind and reduce stress. One effective technique is the "4-7-8" breath, where you
inhale for a count of 4, hold for a count of 7, and exhale for a count of 8. This can
help activate the relaxation response in your body.

2. Gentle Asanas (Poses): Incorporate gentle yoga poses that focus on stretching
and relaxing the body. Poses like Child's Pose, Cat-Cow, Forward Fold, and Legs-
Up-the-Wall can help release tension and promote relaxation.

3. Mindfulness Meditation: Combine yoga with mindfulness meditation to

enhance stress relief. Focus on the present moment, observe your thoughts without
judgment, and bring your awareness to your breath and bodily sensations.

4. Yoga Nidra: Also known as "yogic sleep," Yoga Nidra is a guided meditation
technique that promotes deep relaxation and stress reduction. It's often done lying
down and involves systematically relaxing different parts of the body while staying
aware.

5. Progressive Muscle Relaxation: This technique involves tensing and then

relaxing different muscle groups to release physical tension and induce relaxation.
It can be combined with yoga stretches for a holistic approach.

6. Daily Practice: Consistency is key. Even a short daily practice can have a
significant impact on stress levels. Aim for at least 15-20 minutes of yoga and
relaxation techniques each day.

7. Yoga Classes: Consider attending yoga classes, whether in-person or online.

Instructors can guide you through sequences specifically designed for stress relief
and relaxation.

8. Nature Connection: If possible, practice yoga outdoors in a natural setting.

Being in nature can amplify the stress-reducing benefits of yoga.
9. Yoga Props: Use props like bolsters, blankets, and blocks to support your body
and deepen your relaxation in various poses.

10.Restorative Yoga: This style of yoga involves holding gentle poses for extended
periods, allowing your body to fully relax and release tension.

11.Yoga Philosophy: Study and integrate the philosophical aspects of yoga, which
emphasize mindfulness, self-awareness, and letting go of attachments, helping you
manage stress at a deeper level.

Remember, yoga is a personal practice, and it's important to

listen to your body and avoid pushing yourself too hard. If
you're new to yoga or have any medical conditions, it's a good
idea to consult with a healthcare professional before starting a
new yoga routine.
By incorporating these techniques into your routine, you can
effectively manage stress and cultivate a sense of calm and
balance in your life.
  Just Breathe
By controlling our breathing we can control our nervous systems response to
stress.
Controlled breathing activates the parasympathetic nervous system and
creates a state of calm in the mind and body.
Calming the breath calms the nervous system. A calm nervous system calms
the mind.
Tense mind = tense body
Relaxed mind = relaxed body

 Benefits of controlled breathing

Controlled breathing can...

• Lower blood pressure and heart rate
• Reduce lactic-acid buildup in muscles tissue
• Reduce levels of stress hormones in the body
• Balance levels of oxygen and carbon dioxide in the blood.
• Increase physical energy
• Increase immune system functioning
• Support healthy digestion
• Increase feeling of calm and well-being

 Breathing for relaxation

• ujjayi breath

• 2-4 breath
• alternate nostril breathing
• falling out breath
• Belly (abdominal) breathing
 Asanas (yoga poses)
When we are in a constant state of stress, our minds are tense, our bodies are tense
and our sympathetic nervous system is heightened. Specific yoga poses can induce
the relaxation response in the body. Calming and restorative poses along with
controlled breathing activate the parasympathetic nervous system, bringing the
mind and body to a calm and relaxed state.

asanas on the go or in the workplace to relieve tension in the

body and increase relaxation

• seated forward fold

• rag doll
• down dog against the wall
• shulder shrugs
• seated twist
• seated backbend
• palms clasped arm stretch
• palm on forehead
• wrist release
• ear stretches
• desk shoulder opener
• gomukhasana arms
• eagle arms
• neck/levator scapulae release
 here's an example of stress management:

Let's say you have a demanding job that often leaves you feeling stressed. To
manage this stress, you decide to incorporate stress-relief techniques into your
routine. Each morning, you dedicate 10 minutes to deep breathing exercises, which
help you relax and start the day with a clear mind. During lunch breaks, you take
short walks to get some fresh air and clear your thoughts. Additionally, you
practice mindfulness meditation for 15 minutes in the evening to further alleviate
stress. These practices help you maintain a more composed and centered approach
to your work, reducing the overall impact of stress on your well-being.

 here's an example of how a leader could use stress

management techniques:
Imagine a CEO of a fast-paced tech company who faces immense pressure and
stress on a daily basis. To effectively manage this stress, the CEO integrates
various stress-relief strategies. They begin their mornings with a brief yoga and
meditation session, setting a calm and focused tone for the day ahead. During high-
stress meetings, the CEO employs deep breathing exercises to remain composed
and make well-informed decisions.
Recognizing the importance of work-life balance, they encourage their team to
take breaks and prioritize self-care. The CEO also schedules regular check-ins to
offer support and listen to any concerns, fostering an open and collaborative
atmosphere. By demonstrating these stress management practices and promoting a
healthy work environment, the leader not only benefits personally but also inspires
their team to handle stress effectively and maintain productivity.
 In conclusion
yoga is a highly effective and holistic approach to stress management.
Through its combination of physical postures, breathing exercises,
meditation, and mindfulness techniques, yoga offers a comprehensive
toolkit for individuals to manage and reduce stress in their lives.

Regular practice of yoga has been shown to have numerous

physiological and psychological benefits that directly contribute to stress
reduction. It helps activate the body's relaxation response, leading to
decreased heart rate, lowered blood pressure, and reduced levels of
stress hormones such as cortisol. The practice also enhances body
awareness and encourages mindfulness, enabling individuals to develop
a better understanding of their stress triggers and responses.

Yoga promotes mental clarity, emotional balance, and improved sleep

quality, all of which are essential components of stress management.
The incorporation of controlled breathing exercises in yoga (pranayama)
assists in calming the nervous system and promoting a sense of
relaxation. Additionally, the meditative aspects of yoga foster a state of
inner tranquility, reducing the impact of external stressors.

Furthermore, the sense of community and support often found in yoga

classes can contribute to overall well-being and stress reduction.
Engaging with a like-minded community and sharing experiences can
create a sense of belonging and reduce feelings of isolation, which are
common during stressful times.

However, it's important to note that while yoga can be immensely

beneficial, it may not be a standalone solution for everyone's stress
management needs. It should be viewed as part of a comprehensive
approach that may include other strategies such as seeking professional
help, maintaining a balanced diet, engaging in regular physical activity,
and fostering healthy social connections.

In conclusion, yoga equips individuals with valuable tools to cope with

stress by fostering physical, mental, and emotional resilience. Its
integration of movement, breath, and mindfulness makes it a versatile
and accessible practice for people of all ages and fitness levels, enabling
them to lead more balanced and stress-free lives.