Yoga for stress management ...

Certain yogic techniques to combat stress1. 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,Å¡, 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 ...

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.

Physical Social Psychological

Origins of stress

Life’s events Situations

Individual

Environment

Physical Social Psychological

Origins of stress

Life’s events Situations

Individual

Environment

COPING WITH STRESSCOPING WITH STRESS

Relaxation Exercises

Practicing Yoga and meditation

Acquiring problem solving skills

Developing hobbies (Listening to music)

Positive thinking

Social support

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 .

A) ShavasanB) MakarasanC) BhujangasanD) Shalabhasan

E) SuptavajrasanF) VakrasanG) PranayamaH) Meditation are

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