Managing Stress through YogaYoga :

Concepts and MethodsYogacharya

Dr. ANANDA BALAYOGI BHAVANANIMBBS, 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 HIGH SBV 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 universitiesWe 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

Bhavanani AB. PONCON2016. 7.1.2017

ADVANTAGES OF YOGAWholistic:• 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

THETHEYOGIC YOGIC

CONCEPT CONCEPT OF OF

ORIGIN ORIGIN OF OF

DISEASEDISEASE--

Yoga Yoga VashishtaVashishta

Bhavanani AB. PONCON2016. 7.1.2017

Perceived Stimulus

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Bhavanani AB. PONCON2016. 7.1.2017

Bhavanani AB. PONCON2016. 7.1.2017

Rig Veda

“Let noble thoughts come to us from everywhere.”

Psycho-neuro-immuno-endocrinological correlates of stress, illness & health

NERVOUSSYSTEM

ENDOCRINESYSTEM

IMMUNESYSTEM

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

Mec

hani

sms o

f Yog

a

Mec

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f Yog

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Bhavanani AB. PONCON2016. 7.1.2017

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

Accredited with ‘AA’ grade by NAAC