Yoga

1. STRESS AND STRESS MANAGEMENT
PRESENTATION BY
DR. TSG RUDRANATH
PROJECT COORDINATOR,
MORARJI DESAI NATIONAL INSTITUTE OF YOGA,
NEW DELHI 1

2. CONTENTS
What is Stress?
What is Stress Management?What is Stress Management?
Role of Yoga in Stress Management

4. What is
??

5. STRESS HISTORY
A key to the understanding of the negative aspects of stress
is the concept of milieu interieur (the internal environment
of the body), which was first advanced by the French
physiologist Claude Bernard.
He described it as external changes in the environment
or external forces that change the internal balance must
be reacted to and compensated for if the organism is to
survive.

6. WHAT IS STRESS?
Although we all talk about stress, it often isn’t clear what
stress is really about
Many people consider stress to be something that happens toMany people consider stress to be something that happens to
them, as a negative event such as an injury or a job loss.
Others think that stress is what happens to our body, mind,
and behavior in response to an event
(E.g. heart thumping, anxiety, or nail biting)

8. STRESS AND STRESSOR
Stress : A person’s response to events that
are threatening or challenging
Stressor : A stimulus that causes stress

9. STRESS AND STRESSOR
“Its not stress that kills us, it is our reaction to it.”
Hans Selye

10. SOURCES OF STRESS

11. EUSTRESS: GOOD STRESS
Getting into college
Getting engagedGetting engaged
Winning the lottery

12. DISTRESS: STRESS FROM BAD SOURCES
Difficult work environment
Threat of personal injury
Diseases

13. CATEGORIZING STRESSORS
There are three general types of stressors:
Cataclysmic events: Strong stressors that occur suddenly and
typically affect many people at once (e.g., natural disasters)
Personal stressors: Major life events, such as the death of aPersonal stressors: Major life events, such as the death of a
family member, that have immediate negative consequences
that generally fade with time
Background stressors: Everyday annoyances, such as being
stuck in traffic, that cause minor irritations and may have long-
term ill effects if they continue or are compounded by other
stressful events

14. THE GENERAL ADAPTATION SYNDROME
A theory developed by Hans Selye
that suggests that a person’s
response to a stressor consists of
three stages:
Stage I- Alarm and mobilization
Stage II- Resistance
Stage III- Exhaustion

15. Stage I – Alarm and Mobilization
The “fight or flight” response which causes us to be ready
for physical activity.
THE GENERAL ADAPTATION SYNDROME
Stage II – Resistance
If stress continues, the body adapts to the stressors it is
being exposed to.
Stage III – Exhaustion
Stress continues to exist for a long time.

17. COPING WITH STRESS
Efforts to control, reduce, or learn to
tolerate the threats that lead to stress are
known as coping.known as coping.
We habitually use certain coping
responses to deal with stress.

18. STEPS TO MANAGING STRESS
Step 1: Identify if you are stressed

19. Step 2: Identify the stressor
STEPS TO MANAGING STRESS

20. Step 3: Identify the reason for the stressor
STEPS TO MANAGING STRESS

21. Step 4: Select an appropriate stress
management strategy and apply it
STEPS TO MANAGING STRESS

22. STEPS TO MANAGING STRESS
Step 5: Evaluate

23. Role of YOGA
for
Stress management

24. WHAT IS YOGA
Yoga is balance & harmony in H+H+H or T+W+D or B+B+M
H+H+H (Head+ Heart+ Hands )
T+W+D (Thoughts+ Words+ Deeds )
B+B+M (Body+ Breath+ Mind)
spineless.wmv
Why Women Rule The World .wmv
Yoga= MMM or CVN (PYS I 2) or MPU (YV) or KK (BG II 50) or S (BG II 48)
MMM= Mastery over Monkey Mind
CVN= Chitta Vritti Nirodha
MPU= Manah Prashmanah Upayah
KK=Karmasu Kaushalam
S= Samatvam
Don't
compare
yourself with
any one in this
world.
If you compare,
you are insulting
yourself.
Why Women Rule The World .wmv

25. YOGA FOR STRESS MANAGEMENT
YOGA=JNANA+RAJA+BHAKTI+KARMA

29. KARMA YOGA TREE

30. FIVE POINTS OF YOGA
Proper Exercise (Asanas) - Yoga poses help develop a strong,
healthy body by enhancing flexibility and improving circulation.
Proper Breathing (Pranayama) - Deep, conscious breathing
reduces stress and many diseases.
Proper Relaxation - Helps keep the body from going into overload
mode, easing worry and fatigue.
Proper Diet - Eating simple, healthy and vegetarian foods that are
easy to digest notably have a positive effect on the mind and body, as
well as the environment and other living beings.
Positive Thinking and Meditation - These are the true keys to
achieving peace of mind and eliminating negativity in our lives.

31. THREE CARDINAL PRINCIPLES OF
SUCCESSFUL YOGA THERAPY
1. Relax the body,
2. Slow down the breath
3. Calm down the mind
According to medical scientists:According to medical scientists:
Yoga for stress management is successful
because of the balance created in the nervous
and endocrine systems - directly influences all
the other systems and organs of the body

32. Xyaytae iv;yan! pu<s> s¼Ste;Upjayte,
s¼at! sÃayte kam> kamat! ³aexaeiÉjayte.
É gI - 2. 62.
Dhyäyato viñayän puàsaù
Saìgasteñüpajäyate |
Saìgät saïjäyate kämaù
Genesis of Stress according to Bhagavad Gita
Saìgät saïjäyate kämaù
Kämät krodhobhijäyate ||
Bha Gé - 2. 62 ||
Brooding on the objects of senses, man develops
attachment to them; from attachment comes
desire; from desire anger sprouts forth.

33. ³aexaÑvit sMmaeh> sMmaehaTSm&itivæm>,
Sm&itæ<zadœ buiÏnaz> buiÏnazaTà[Zyit.
É gI - 2.63.
Krodhädbhavati sammohaù
Sammohätsmåtivibhramaù|Sammohätsmåtivibhramaù|
Småtibhraàçäd buddhinäçaù
Buddhinäçätpraëaçyati ||
Bha Gé - 2.63||
From anger proceeds delusion; from delusion,
confused memory; from confused memory
the ruin of reason; due to the ruins
of reason one perishes.

34. Genesis of Stress according to Bhagavad Gita
THINKING OF OBJECTS
(REAL OR IMAGINED)
DESIRE
INFATUATION
(DHYÁYATO VISHÁYÁN...)
(SANGAH...)
(KÁMAH...)INFATUATION
ANGER
DISTURBED AWARENESS
LOSS OF MEMORY
MENTAL ILLNESS
DESTRUCTION
(KÁMAH...)
(KRODHAH----)
(SAMMÔHAH...)
(SMRTI VIBHRAMAH..)
(BUDDHINÁSHAH...)
(PRANASYATI...)

35. HEALTH ACCORDING TO AYURVEDA
ब ।
ू Ʃ ' ) 43 ' ॥ ौ १ -४१
Samado a samāgniśca samadhātumalakriya |
Prasannātmendriyamanā svastha ityabhidhīyate ||
-Suśrutasa hitā 15-41
All the Doshas, Agni, Dhathus and Malas should function in a
balanced state. At the same time Indriya, Atma, Manas, should be
in PRASANNAVASTHA“-a HAPPY MOOD.

36. TRIDOṢA: THREE HUMORS IN THE BODY
Just as a machine produces wastes, likewise our
body continuously produces wastes. These wastes
are of three types:
Vāta - wind (gas),
Pitta- bile (acidity),
Kapha- mucus
If we cleanse the body internally from time to
time, the excesses of these three metabolic
products are removed, and their formation is
regulated and balanced. Then perfect health can
be maintained.
36

37. AGNI (FIRE)
Ayurveda believes that the imbalance in
digestive fire (Agni) is the root cause for most
of the disease
Ayurvedic experts analyze Agni not only as
digestive fire, but energy behind all the
metabolic processes of the body
This also refers to physical well-being.

38. DHATU (BODY TISSUES AND PROCESSES)
Dhatu is originally a Sanskrit word which means ‘that
which enters into the formation of the body’
The root Daa means ‘support’ or ‘that which bears’The root Daa means ‘support’ or ‘that which bears’
It is thus said to be the base of growth and survival
According to Ayurveda, there are seven basic types of
Dhatus in a human body.

39. SAPTA DHATU (SEVEN DHATUS)
1. Rasa (Lymph)
2. Rakta (Blood)
3. Mamsa (Muscles)
4. Medha (Fat)
5. Asthi (Bone)
6. Majja (marrow: bone and spinal)
7. Shukra (Semen)

40. 1. Rasa (Lymph) Rasa literally means ‘sap’ or ‘juice’. The primary
function of ‘Rasa’ is to strengthen ‘rakta’ (blood) and
provide nourishment. Basically, the tissue fluids consist of lymph
and blood plasma. Accessory tissues are the breast milk and the
menstrual blood.
2. Rakta (Blood) Rakta Dhatu is said to be constituted from the2. Rakta (Blood) Rakta Dhatu is said to be constituted from the
metabolic refinement of the Rasa Dhatu. The primary function of
the Rakta Dhatu is the nourishment of the body. It is also said
to be the preserver of life.
3. Mansa (Muscles) It is formed from the rasa and rakta dhatu and
said to be the basic cover of bone and structure of body.

41. 4. Meda (Fat) Meda Dhatu are the finer part of the mansa dhatu that are
also known as fatty tissue. They keep the lubrication between the
various body organs and help the body in maintaining right internal
temperature.
5. Asthi (Bone) Asthi i.e bones are the finer essence of the Meda
Dhatu, which are converted into the most solid form of the Dhatus.
They give the basic structure to the body.
6. Majja (Bone marrow) Majja is the finer essence of the Asthi Dhatu. It6. Majja (Bone marrow) Majja is the finer essence of the Asthi Dhatu. It
is basically a semi- solid substance, yellow and red in color. Its
primary function is filling the bone. It is also found inside the
brain and spinal cord.
7. Shukra (Semen) Sukra is produced from the most refined essence of
the Bone Marrow. It is the cause of Ojas, which is actually the
essence of all the seven Dhatus. The Shukra is responsible for vitality
and energy of the body.

42. MALA (THE WASTE PRODUCTS OF THE BODY)
In Ayurveda, the waste products of the body,
which include
1. Purish (stool)
2. Mutra (Urine), and
3. Sweda (Sweat).
Effective elimination of Mala is said to be
important for maintaining good health

43. o First I was dying to finish my high school and start college.
Then I was dying to finish college and start working. Then I
was dying to marry and have children. And then I was
dying for my children to grow old enough so that I could go
back to work. But then I was dying to retire. And now I am
dying… And suddenly I realized that I forgot to live.
To make money we lose our health, and then to restore ouro To make money we lose our health, and then to restore our
health we lose our money. We live as if we are never going
to die, and we die as if we never lived.
o Please don’t let this happen to you. Appreciate your current
situation and enjoy each day.
….an old friend

45. ARE YOU READY ?
Tomorrow
5.30 AM - PRAYER AND OM
MEDITATION
Ȁ !
Sarve ā
śubhamastu
Dr TSG Rudranath
Project Coordinator, MDNIY, New Delhi
M: 9717815389
E: rudranath29@gmail.com
6.00 AM -
Breakfast - KICHARI
All the best to all of you !
Good night !
Hari Om !
45
Let auspiciousness be
unto everyone.
Thank you !