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Managing Stress through Yoga : Concepts and Methods

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Managing Stress through Yoga : Concepts and Methods

  1. 1. Managing Stress through YogaYoga : 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. 2. www.icyer.com
  3. 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. 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. www.sbvu.ac.in
  5. 5. 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 ~ 52,000 participants – educating future Yoga therapists (PGDYT, M.Phil, PhD), – creating awareness amongst medical, dental and nursing students & professionals – scientifically researching Yoga, – 88 publications & 7 CMEs. – IDY celebrations since 2015
  6. 6. Empathy is the key!
  7. 7. 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.
  8. 8. 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)
  9. 9. 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
  11. 11. Perceived Stimulus Perceived Stimulus
  12. 12. Rig Veda “Let noble thoughts come to us from everywhere.”
  13. 13. Helps rehabilitation & manifests healing from within Retards rehabilitation and delays healing
  14. 14. Psycho-neuro-immuno-endocrinological correlates of rehabilitation NERVOUS SYSTEM ENDOCRINE SYSTEM IMMUNE SYSTEM Retards healing & delays rehabilitation S T R E S S
  15. 15. Psycho-neuro-immuno-endocrinological correlates of rehabilitation NERVOUS SYSTEM ENDOCRINE SYSTEM IMMUNE SYSTEM Yogic relaxation Enhances healing & facilitates rehabilitation
  16. 16. 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
  17. 17. 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!!
  18. 18. 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
  19. 19. Healing is multifactorial
  20. 20. SBV 2013-18SBV 2013-18 Bhavanani AB. PONCON2016. 7.1.2017
  21. 21. Yoga in HPE -SBV 2016 and now © 2018Yoga in HPE -SBV 2016 and now © 2018 Bhavanani AB. PONCON2016. 7.1.2017
  22. 22. MechanismsofYoga MechanismsofYoga
  23. 23. 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
  24. 24. 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.
  25. 25. 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
  26. 26. 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.
  27. 27. 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)
  28. 28. 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!
  29. 29. 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).
  30. 30. 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.
  31. 31. Uninostril / alternate nostril pranayamas Suryanadi asana Chandranadi asana
  32. 32. Whooshing tensions away-nasarga mukha bhastrika
  33. 33. Stretching the spine-Tala Asana
  34. 34. Balancing energy centers (chakras) with gestured mindfulness
  35. 35. Twisting the spine - Bharadwaja
  36. 36. Healing the neck-Brahma Mudra
  37. 37. Tension relaxation coupling: Spanda nishpanda
  38. 38. Gratitude is the highest attitude.
  39. 39. Thank you!
  40. 40. SRI BALAJI VIDYAPEETH (Deemed University Accredited with “A” Grade by NAAC and Ranked 72 in NIRF 2018 ) www.sbvu.ac.in/cyter