The Role of Yoga in Stress Management

Khabirul Alam
Research Scholar, Department of Education,
University of Gour Banga, Malda.
&

Dr. Ujjwal Kumar Halder

Assistant Professor, Department of Education,
University of Gour Banga, Malda.
Todays life, stress has become as a part and parcel of life.
Its constant presence for long duration negatively affects
our day-to-day living.
 The objectives of the present study follows
To describe the concept from Yogic points of view
To identify situations this may cause stress
To describe the physiology of stress
To recognise the presence of stress by identifying its
symptoms
To classify the stress depending of affect
To describe the harmful effects of stress in relation to
behaviour, performance and health
To explain role of Yogic life style for managing stress
To apply Yogic practices for managing stress
 The concept of stress was first introduced in the life
sciences by Hans Selye in 1936.

The term stress is derived from the Latin word

Stringere which means to be drawn tight.

Stress is a complex, dynamic process of interaction

between a person and his or her life. Stress is a normal
response towards difficult situations of life.
 Cause & Sources of Stress in our life
The circumstances that cause stress are called stressors.
There may be numerous stressors and it is difficult to
identify them.
A stressor can be mild or strong (severe and chronic).

Examples
Example
A mild stressor like traffic jam
 Example
A strong stressor like death of someone in family may
become stressor
 There are several major sources of stressors.
 Environmental
High altitude
Tough geographical Physiological
conditions Fatigue
Extreme temperature Old age
Thoughts
Natural calamity like flood, Puberty
Difficult earthquake, man made Pregnancy
Painful disasters Pathological
Pleasant riots
conditions of any
war
etc
disease
Psychological
Frustrations,
Working place Conflicts,
related Pressure,
Exploitation by the lack of tolerance,
employer High aspirations,
Irregular working hours Negative attitude,
Problems to transfer and Emotional turmoil,
promotion Social
Etc
Relationship with Family structure
Personal
colleagues Wedding Relationship with
Divorce family
Death of Tough competition
Discrimination
someone
Accidents Political turmoil
Physiology of stress
Autonomic
Nervous Control
Stress
System

ti c m
th ste

Pa c ys
ra Ne tem
p Sy
e

s y rv
Sy ous

m ou
a

pa s
m
rv

th
e

et
N

i
Activated Normal
condition condition
Physiology of stress
The physiology of stress can be understood from the
work of Hans Selye, an eminent endocrinologist
(1956, 1976). Hans Selye coined a term general
adaptation syndrome (GAS) for body's responses to
the stressors.
Alarm stage

According to Hans Selye, responses of the body occur in

three stages: i) the alarm reaction, ii) the stage of
resistance, and iii) the stage of exhaustion
Figure : Selye's general adoption syndrome
Source: Morgan, C.T. et al (1993) Introduction to
Psychology
 Psychological and emotional
Symptoms
Anxiety and fear
Sadness
Irritability
Aggression
Unhappiness
Etc

Cognitive Symptoms
Memory Problems
Physiological Poor concentration
Symptoms Inability to make decision
Headaches Loss of sense of humour
Bacharach Making hasty decisions
Pain in Neck Lack of logical thinking
Negative thinking
Palpitations Confusion
Breathlessness Disorientation
Etc Etc
Behavioral Symptoms
Change activity
Difficulty communicating
Social withdrawal, silence
Change of sleeping patterns
Etc
 Type of stress
Depending on the affect, there are two types of stress: eu-
stress and distress

Source: Yoga Education, Master of Education

Programme, NCTE
Eu-stress
Eu-stress is good stress. It is healthy and may lead to better
performance
Example: Birth of a child in the family, sitting
for the competitive examination etc
Distress
Distress is caused by unpleasant stimuli. It is a bad stress
which may negatively affect the health and performance of
an individual
Example: Prolonged financial troubles or
continuous heavy work-load.
Relationship between stress and performance

Figure: Stress and performance

Source: Yoga Education, Master of Education Programme,
NCTE

In Figure shows that mild stress becomes eu-stress and enhances the
performance. But as the degree of stress increases it gets converted into
distress and negatively affects the performance. There is a relationship
between the degree of stress and the level of performance. The performance
increases with the increase in stress up to certain level. After this, as the stress
increases the performance starts decreasing.
Yoga as a way of life to cope with Stress
The yoga is one stress management technique.
In Sanskrit the term Yoga is derived from the two roots,
The one is Yujir which means to join, to combine. So Yoga
is meant for union where the body, senses, organs of action,
unites with the body, organs of action, unite with the mind
and mind unites with the intelligence, intelligence with the
consciousness, consciousness with the soul.
The second root is Yuj Samadhau means yoga is Samadhi.
When you reach a higher level of consciousness, the
consciousness transcends its own boundaries, almost
reaching to the regime of the soul. There remains parity
between the consciousness and the soul. When the disparity
vanishes, Samadhi happens.
Yogic practices for stress management
Yoga can play an important role in stress
management. We can manage stress
effectively by stretching our body and also by
relaxing our body and mind. A strong body can
withstand the effects of stress; while
relaxation helps to relieve the symptoms of
stress. It refreshes the body and the mind; and
helps to replenish the energy which has been
consumed by stress. It strengthens as well as
relaxes the body and mind. Yogic practices
which help to strengthen and relax the body
and the mind.
1 sana
sanas are good for body and mind. During
stress, the endocrine system is the most
affected system in our body. Therefore, the
practices that work on our endocrine system
are good for managing stress

Dhanurasa
Ustrasana
2 Pryma
Pryma is a Yogic practice which is very
effective for coping with stress. It has a calming
effect on body and mind. You must be knowing
that Pryma is a breathing technique by
which pra (vital life force) is controlled and
regulated. Pryma is not merely a
physiological respiratory process, rather it is
psycho-physical in nature. It works on body and
mind both.
3.Yoga-nidr
Yoga-nidra is a method of relaxation. Yoga-nidra means a
sleep with awareness. It is a Yogic technique of inducing us
into conscious sleep for making our body and mind relaxed.
In ordinary sleep, we take rest unconsciously without any
control, while in Yoga-nidra, rest is taken in a state of
consciousness
4. Antarmauna
Antarmauna also is a Yogic technique of relaxation. In
Sanskrit language, antar means inner and mauna means
silence. Thus, it is related to maintaining inner silence.
5 .Meditations
Meditation is a well-known Yogic practice which is suited
to various purposes. As probably you know that in
meditation, we practice to withdraw our attention from
different objects or ideas of the mundane world and focus it
on a single idea/object instrumentally for some time.
Recommendations and suggestions to control stress
in daily life
1.Acknowledgement of stress: Recognise the presence of
stress in your life. This is the first step towards prevention.
2.Minor change in life style: Analyse your life style
pattern and make small changes in your work situation or
family situation or your routine.
3.Effective Time Management: Do important work
firstly. Priorities the rest of the work.
4.Proper diet: Take balanced diet containing fruits,
vegetables, whole grains and food containing high proteins
and low fat. Avoid alcohol, tobacco, sugar and fat items
5. Rest: Get enough rest and sleep to recharge your
batteries
6. Self renewal: Make time for self rejuvenation, sports,
dance, music, painting, hobby or vacation.
7. Good relationships: Maintain good relationships with
office colleagues, other students and family members.
8. Fun and Laughing: Make your surroundings fun. Find
little things that make you smile and keep them around
your home and office. Have some laugh and be with
people you enjoy.
9. Exercise every day: Go for brisk walk daily and do
Yoga asanas and pranayama daily.
10. Use relaxation techniques: Yoga asanas, pranayama
and dhyanam are recommended techniques
 Conclusion
Strong (severe and chronic) stress may cause several
problems related to our life. However, Yogic life-style can
be a good remedy for stress.
Yogic life-style means adoption of Yogic principles in day-
to-day living.
These Yogic principles are related to all aspects of living
namely hra (food), vihra (relaxation and recreation)
cra (conduct and attitudes) and vicra (thinking) and
vyavahra (actions) for a healthy and happy living one has
to follow these Yogic principles.
 In other words, one is to practice right Yogic food, right
activities for recreation, right attitudes and emotions, right
thinking and right actions. This can make a person stress-
free and overall healthy. For a stress-free healthy life, the
specific Yogic practices of sana and prn yma, Yoga-
nidr, antarmauna and meditation are extremely helpful.

So, strictly follows Yogic life-style and apply Yogic practice

for managing stress. As a result, overall human
performance is improved.
Reference:
1. Singh, M. & Singh, S.Stress Management through Yoga.
International Journal of English language, Literature and
humanities.IV (IX), 518-525.
2. Deshpande,R.C. (2012). A healthy way to handle work place stress
through Yoga, Meditation and Soothing Humor. International Journal
of Environmental Sciences,2(4). 2143-2154.
3. Yoga Education, Master of Education Programme, NCTE
4. Yoga Education, Bachelor of Education Programme, NCTE
5.Yoga Education, Diploma of Elementary of Education Programme,
NCTE
6. Kumar, Kamakhya (2008).A study on the impact on stress and
anxiety through Yoga nidra Indian Journal of Traditional Knowledge,
7(3), 401-404.
 Thank
You..