The document discusses stress management through yoga. It provides an overview of the yoga concepts of managing stress by modifying perceptions of stressors, optimizing responses to stressors, and efficiently releasing pent up stress. It describes various yoga practices like asanas, pranayama, meditation and their benefits. These practices can help enhance physical and mental health, develop emotional balance, induce psycho-physical harmony, and strengthen spiritual awareness. The document emphasizes that yoga is a holistic practice that can benefit both physical and mental well-being.

1. Managing Stress
through Yoga :
Concepts and Methods
Yogacharya
Dr. ANANDA BALAYOGI BHAVANANI
MBBS, ADY, PGDFH, PGDY, MD (Alt Med), FIAY, C-IAYT, DSc (Yoga)
Director:
Centre for Yoga Education, Therapy and Research (CYTER),
Sri Balaji Vidyapeeth, Pondicherry. www.sbvu.ac.in/cyter

2. www.icyer.com

3. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with “A” Grade by NAAC)
Ranked 72 in NIRF 2018
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!

4. Salutogenesis, our Focus
• Moving from pathogenesis, the focus on disease
towards salutogenesis, the focus on health!
• CYTER is striding forward on an innovative path of
promoting holistic health for one and all.
Pathogenesis
Salutogenesis
www.sbvu.ac.in

7. Bridging the experiential wisdom of Yoga with
empirical modern medical science.
Yoga is usually found in Physical Edu
& Sports deptts of universities
We at CYTER, have it in a medical
institution since 2010
– quality of life enhancing benefits
for ~ 70,000 participants
– educating future Yoga therapists
(PGDYT, M.Phil, PhD),
– creating awareness amongst
medical, dental and nursing
students & professionals
– scientifically researching Yoga,
– 126 publications & 7 CMEs.
– IDY celebrations since 2015

10. Empathy is the key!

12. Empathy is the key!
• A healthy connection with our inner self (antaratma)
creates a cheerful, strong and compassionate
professional; empathetic towards the suffering.
• We must remember:
– When we are at peace, at ease with ourselves; we
can serve others better.
– By serving others, we serve ourselves too.
– The more we give, the more we receive.
– We thus become pure tools of the divine.
We thus self actualize ourselves.

14. ADVANTAGES OF YOGA
Wholistic:
• Preventive, promotive, rehabilitative, curative?
• Science, philosophy, art
• Involves body, mind, spirit
• Desirable +ve “side benefits”
• Simultaneous improvement in health and
control of other conditions
• Relief from stress - the main cause of Adhija
Vyadhi (psychosomatic disorders)

15. Yoga places great importance on a proper and healthy
lifestyle whose main components are:
ACHAR – healthy physical activities & exercise
VICHAR – right thoughts and right attitude towards
life that are vital for wellbeing.
AHAR – healthy, nourishing diet with adequate intake
of fresh water; balanced intake of fresh food, green
salads, sprouts, unrefined cereals & fresh fruits.
Satwic diet, prepared & served with love & affection.
VIHAR – proper recreational activities to relax body
and mind are essential for good health.
VYAVAHAR – healthy interpersonal relationships
enhancing psycho-social health

17. THE
YOGIC
CONCEPT
OF
ORIGIN
OF
DISEASE
-
Yoga
Vashishta

19. Perceived
Stimulus

32. Rig Veda
“Let noble thoughts come to us from everywhere.”

33. Helps
rehabilitation &
manifests healing
from within
Retards
rehabilitation and
delays healing

34. Psycho-neuro-immuno-endocrinological
correlates of rehabilitation
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM
Retards healing & delays
rehabilitation

35. Psycho-neuro-immuno-endocrinological
correlates of rehabilitation
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM
Enhances healing & facilitates
rehabilitation

39. Approaches to
modifying stress
Modify the
Stressor
Change your
Perception about the
Stressor
Change Your
Reaction
to the Stressor
Remember
Life is just ONE
big lesson

40. Stress management through Yoga
• Dr W Selvamurthy gave a beautiful
message at SBV recently. He said:
Yoga enables and empowers
individuals to
– Modify their perceptions of the stressors,
– Optimise their responses to them, and
– Efficiently release the pent up stresses.
• We can think of it as a 3-in-1 action!!

41. Nada Bhavana Shuddhi Kriya
• Relive anxiety and tension from storehouses in the
abdomen, chest and neck. Ha Ha, Ho Ho, He He !
• Become aware of the subconscious stresses induced
by the survival mechanisms. Me Me !
• Enhance the cognitive, higher abilities of the
intellect. Dhi Dhi !
• Throw out all tensions & become stress-free. Po Po !
• “BE”, yourself! Introspective Silence

44. Healing is multifactorial
Lifestyle Attitude
Relaxation Breathing
Healing

45. SBV 2013-21
Bhavanani AB. PONCON2016. 7.1.2017

46. Yoga in HPE -SBV 2016 and © 2018
Bhavanani AB. PONCON2016. 7.1.2017

47. All aspects of human psycho-
physiological functioning improved
When the breath is steady,
emotions become more balanced
When the body is stilled, the mind
starts to calm down
Conscious focus on the present
moment-the NOW
Integration breath pattern with
coordinated smooth body
movements

48. Healthy improvements in physical,
mental, emotional & social well-being
Attainment of highest physical,
mental, emotional, social &
spiritual potential
Enhanced ability to manage
omnipresent stressors and thrive
positively in all aspects of human life.

50. Yoga Practices
Postures, Breathing, Relaxation, Meditation
Fitness
↑Flexibility
↑Strength
↑Coordination/Balance
↑Respiratory Function
↑Self-Efficacy
Global Human Functionality
↑Physical & Mental Health, ↑Physical, Mental, Emotional Performance,
↑Positive Behavior Change, ↑Social Responsibility, Values, Relationships,
↑Quality of Life, ↑Life Purpose & Meaning, ↑Spirituality
Self-Regulation
↑Emotion Regulation
↑Stress Regulation
↑Resilience
↑Equanimity
↑Self-Efficacy
Awareness
↑Attention
↑Mindfulness
↑Concentration
↑Cognition
↑Meta-cognition
Spirituality
↑Transcendence
↑Unitive State
↑Flow
↑Transformation
↑Life Meaning/Purpose
* Concept and image courtesy of Sat Bir S Khalsa, PhD USA

51. Where the mind goes,
there the energy flows!
You can use your mind
to change your brain
to change your mind for the better.
This is self-directed neuroplasticity.

52. Some Yogic tools for mental health and
wellbeing-1
Tools to induce psycho-physical harmony:
• Asana-s (static postures), kriya-s (systematic and rationale
movements), mudra-s (seals of neuromuscular energy) and
bandha-s (locks for neuromuscular energy) gently stretch and
strengthen the musculoskeletal system in a healthy manner.
• improve mobility and flexibility of joints and muscle groups
• concomitant improvement in respiration, circulation,
metabolism, digestion and elimination.
• general sense of health and well being is also promoted by
these aspects of Yoga that help release feel good hormones
like endorphins and encephalins

53. Some Yogic tools for mental health and
wellbeing-2
Tools to balance emotional volatility:
• Swadhyaya (introspectional self analysis), pranayama
(breathing techniques for control of vital energy), pratyahara
(sensory withdrawal), dharana (intense concentration),
dhyana (meditational oneness) and bhajana (devotional
music) stabilize emotional turmoil and relieve stress and
mental fatigue.
• Bring about an excellent sense of emotional balance that is
vital for good health.
• Group work also enables achievement of emotional balance
essential for good health.

54. Some Yogic tools for mental health and
wellbeing-3
Development of appropriate psychological attitudes:
• Meta-cognitive, objective view of our habitual patterns of
behaviour and thoughts.
• Patanjali emphasizes abhyasa (relentless positive self effort) and
vairagya (dispassionate attitude) along with ishwara pranidhana
(acceptance and humility of the universal plan).
• Change in our inner perspective through pratipaksha bhavanam
(adoption of contrary attitudes to negativities).
• Clarity of mind (chitta prasadanam) through adoption of maitri
(friendliness towards those who are at peace), karuna
(compassion for suffering), mudita (cheerfulness towards
virtuous) and upekshanam (indifference /avoidance of the evil)

55. Some Yogic tools for mental health and
wellbeing-4
Contemplation, relaxation and meditation:
• There are a great many Jnana Yoga and Raja Yoga techniques
of relaxation and visualization that are useful
• trataka (concentrated gaze), pranayama, pratyahara,
dharana as well as dhyana may also be utilized.
• Relaxation is a central element in Yoga as it is the body’s own
way of recharging its cells and helps to ease physical,
emotional and mental tensions.
• We can facilitate our own healing when we are relaxed.
• We retard our inherent healing mechanisms when we are
tense and uptight.
• Choice is ours to make!

56. Some Yogic tools for mental health and
wellbeing-5
Enhancing spiritual awareness:
• Consciously evolve out of our lower, sub-human nature, into
elevated human, humane and divine nature
• Swadhyaya, satsanga (spiritual gathering), bhajana sessions
and Yogic counselling are vital.
• “Oneness” is health whereas “Duality” is disease.
• Spirituality is personal connection with our own inner being.
• Strengthened through conscious introspection and self inquiry.
• When we begin to understand the oneness manifest through all
forms of life, we manifest gratitude, respect and love.
• A life of selfless service (nishkama seva) enables us to radiate
joy, love and wellbeing (tejasvi).

57. Some Yogic tools for mental health and
wellbeing-6
Relieving suffering and pain:
• "dukkhasamyogaviyogam yoga samjnitham", the conscious
disassociation from union with suffering- Bh Gita (VI:23)
• Yoga improves pain tolerance and quality of life.
• Helps endure conditions that it may not be able to cure.
• vital in end life situations where it is important that the
patient has a sense of improved quality of life during their
final days and moments on earth.
• Yoga can also benefit caretakers of such terminal patients who
are under great stress themselves as it enables them to
realise that we fulfil ourselves best as human beings when we
help others.

58. Uninostril / alternate nostril
pranayamas
Suryanadi asana Chandranadi asana

60. Whooshing tensions away-nasarga
mukha bhastrika

61. Stretching the spine-Tala Asana

62. Balancing energy centers (chakras)
with gestured mindfulness

63. Twisting the spine - Bharadwaja

64. Healing the neck-Brahma Mudra

65. Tension relaxation coupling:
Spanda nishpanda

66. Gratitude
is the
highest
attitude.

67. Thank you!

68. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with
“A” Grade by NAAC and Ranked 72 in NIRF 2018 )
www.sbvu.ac.in/cyter