Managing Stress through Yoga : Concepts and Methods

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The document discusses how yoga can help manage stress through its holistic approach of involving the body, mind, and spirit. It summarizes the yogic concept of the origin of disease being an imbalance resulting from one's perception and reaction to stressors. The document also outlines some of the physiological benefits of yoga practices like postures, breathing, and meditation in reducing stress and promoting health by impacting the nervous, endocrine, and immune systems. It provides examples of specific yoga techniques and their role in stress management and self-regulation.

Santé & Médecine

Managing Stress
through YogaYoga :
Concepts and Methods
Yogacharya
Dr. ANANDA BALAYOGI BHAVANANI
MBBS, ADY, DSM, DPC, PGDFH, PGDY, MD (Alt Med), FIAY, C-IAYT
Deputy Director:
Centre for Yoga Education, Therapy and Research (CYTER),
Sri Balaji Vidyapeeth, Pondicherry. www. sbvu.ac.in/ahs/yoga
Bhavanani AB. PONCON2016. 7.1.2017

SRI BALAJI VIDYAPEETH
(Deemed University Accredited with “A” Grade by NAAC)
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!
Bhavanani AB. PONCON2016. 7.1.2017

Salutogenesis, our Focus
• Moving from pathogenesis, the focus on disease
towards salutogenesis, the focus on health!
• Under SBV AIM HIGHSBV AIM HIGH (Academy of Integrative
Medicine for Holistic Intervention towards General
Health), Faculty of Allied Health Sciences, CYTER is
striding forward on an innovative path of promoting
holistic health for one and all.

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 ~ 31,000 participants
– educating future Yoga therapists
(PGDYT, M.Phil, PhD),
– creating awareness amongst
medical, dental and nursing
students & professionals
– scientifically researching Yoga,
– 59 publications & 4 CMEs

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)Bhavanani AB. PONCON2016. 7.1.2017

THETHE
YOGICYOGIC
CONCEPTCONCEPT
OFOF
ORIGINORIGIN
OFOF
DISEASEDISEASE
--
YogaYoga
VashishtaVashishta

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

Psycho-neuro-immuno-endocrinological
correlates of stress, illness & health
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM
MENTAL & PHYSICAL ILLNESS
+ve
YOGA
-ve
STRESS
HEALTH
Bhavanani AB. PONCON2016. 7.1.2017

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

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

MechanismsofYoga
MechanismsofYoga
Bhavanani AB. PONCON2016. 7.1.2017

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.
Bhavanani AB. PONCON2016. 7.1.2017

Uninostril / alternate nostril
pranayamas
Suryanadi asana Chandranadi asana

Whooshing tensions away-nasarga
mukha bhastrika
Bhavanani AB. PONCON2016. 7.1.2017

Stretching the spine-Tala Asana
Bhavanani AB. PONCON2016. 7.1.2017

Balancing energy centers (chakras)
with gestured mindfulness
Bhavanani AB. PONCON2016. 7.1.2017

Tension relaxation coupling:
Spanda nishpanda
Bhavanani AB. PONCON2016. 7.1.2017

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