Module: 5

Yoga and Stress Management

Yoga is essentially a spiritual discipline based on an extremely subtle science,

which focuses on bringing harmony between mind and body. It is an art and science of
healthy living. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to
join’ or ‘to yoke’ or ‘to unite’. As per Yogic scriptures the practice of Yoga leads to
the union of individual consciousness with that of the Universal Consciousness,
indicating a perfect harmony between the mind and body, Man & Nature. oga, being
widely considered as an ‘immortal cultural outcome’ of Indus Saraswati Valley
civilization – dating back to 2700 B.C., has proved itself catering to both material and
spiritual upliftment of humanity.Basic humane values are the very identity of Yoga
Sadhana.

Physical benefits

● Increased flexibility.
● Increased muscle strength and tone.
● Improved respiration, energy and vitality.
● Maintaining a balanced metabolism.
● Weight reduction.
● Cardio and circulatory health.
● Improved athletic performance.
● Protection from injury.

Yoga increases your flexibility

Yoga postures and sequences help to increase the body’s range of motion. The
mindful approach of yoga helps to ensure that stretching is done safely, allowing the
nervous system to release the muscles into gentle, effective stretches. This reduces the
risk of injuring ligaments and tendons, which can occur through more aggressive
approaches to flexibility training.

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Yoga helps you to build strength
Yoga helps to strengthen the muscles that support the body’s weight, leading to
functional strength. It is also fantastic for building core strength. This improves
athletic performance and your functionality in everyday life, while keeping you safe
from injury.
Yoga improves your posture
Yoga can help to address any muscular imbalances, lengthening tight areas and
strengthening weak areas. Our posture can often deteriorate as we age, in a large part
due to our habitual movement patterns during the day. Yoga can help you to stretch
out the chest and strengthen the muscles of the back. It can also make you far more
aware of your body and posture, so that you find yourself automatically
self-correcting to come into a healthier alignment throughout the day.

Yoga is a powerful mindfulness practice

Yoga is about uniting the mind, body and breath. In doing this it brings you into
the present moment. Mindfulness has proven benefits for a whole range of health
conditions, and is particularly effective in promoting positive mental health.

Eight limbs OF Yoga

Patanjali set out his definition of yoga in the Yoga Sutras as having eight limbs as
follows:

The eight limbs of yoga are

1) Yama (abstinences),
2) Niyama (observances),
3) Asana (yoga postures),
4) Pranayama (breath control),
5) Pratyahara (withdrawal of the senses),
6) Dharana (concentration),
7) Dhyana (meditation)
8) Samadhi (absorption)

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1) Yamas
Yamas are ethical rules in Hinduism and can be thought of as moral imperatives (the
"don'ts"). The five yamas are listed by Patanjali in Yoga Sutra.

1. Ahimsa : Nonviolence, non-harming other living beings

2. Satya : truthfulness, non-falsehood
3. Asteya : non-stealing
4. Brahmacharya : chastity, marital fidelity or sexual restraint
5. Aparigraha : non-avarice, non-possessiveness.

2) Niyamas

The second component of Patanjali's Yoga path is niyama, which includes virtuous
habits and observances (the "dos"). Sadhana Pada Verse 32 lists the niyamas as:

1. Shaucha : purity, clearness of mind, speech and body

2. Santosha : contentment, acceptance of others, acceptance of one's
circumstances as they are in order to get past or change them, optimism
for self
3. Tapas : persistence, perseverance, austerity, asceticism, self-discipline
4. Svadhyaya : study of Vedas, study of self, self-reflection, introspection
of self's thoughts, speech and actions
5. Ishvarapranidhana : contemplation of the Ishvara (God/Supreme Being,
Brahman, True Self, Unchanging Reality)

As with the Yamas, Patanjali explains how and why each of the Niyamas helps in
personal growth.

3. Asana

Asana is a posture that one can hold for a period of time, staying relaxed,
steady, comfortable and motionless. The Yoga Sutra does not list any specific asana.
Āraṇya translates as, "asanas are perfected over time by relaxation of effort with
meditation on the infinite"; this combination and practice stops the body from shaking.
Any posture that causes pain or restlessness is not a yogic posture. Secondary texts

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that discuss Patanjali's sutra state that one requirement of correct posture for sitting
meditation is to keep chest, neck and head erect (proper spinal posture).

4. Pranayama
Prāṇāyāma is the control of the breath, from the Sanskrit prāṇa (प्राण, breath)
and āyāma (आयाम, restraint). After a desired posture has been achieved, verses II.49
through II.51 recommend prāṇāyāma, the practice of consciously regulating the breath
(inhalation, the full pause, exhalation, and the empty pause). This is done in several
ways, such as by inhaling and then suspending exhalation for a period, exhaling and
then suspending inhalation for a period, by slowing the inhalation and exhalation, or
by consciously changing the timing and length of the breath (deep, short breathing).

5. Pratyahara

Pratyahara is a combination of two Sanskrit words prati- (the prefix प्रति-, "against" or
"contra") and āhāra (आहार, "bring near, fetch").

Pratyahara is drawing within one's awareness. It is a process of retracting the sensory

experience from external objects. It is a step of self extraction and abstraction.
Pratyahara is not consciously closing one's eyes to the sensory world; it is consciously
closing one's mind processes to the sensory world. Pratyahara empowers one to stop
being controlled by the external world, fetch one's attention to seek self-knowledge
and experience the freedom innate in one's inner world.

6. Dharana

Dharana (Sanskrit: धारणा) means concentration, introspective focus and

one-pointedness of mind. The root of the word is dhṛ (ध)ृ , meaning "to hold, maintain,
keep".

Dharana, as the sixth limb of yoga, is holding one's mind onto a particular inner state,
subject or topic of one's mind. The mind is fixed on a mantra, or one's breath/navel/tip

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of tongue/any place, or an object one wants to observe, or a concept/idea in one's
mind. Fixing the mind means one-pointed focus, without drifting of mind, and without
jumping from one topic to another.

7. Dhyana

Dhyana (Sanskrit: ध्यान) literally means "contemplation, reflection" and "profound,

abstract meditation".

Dhyana is contemplating, reflecting on whatever Dharana has focused on. If in the

sixth limb of yoga one focused on a personal deity, Dhyana is its contemplation. If the
concentration was on one object, Dhyana is non-judgmental, non-presumptuous
observation of that object. If the focus was on a concept/idea, Dhyana is
contemplating that concept/idea in all its aspects, forms and consequences. Dhyana is
an uninterrupted train of thought, current of cognition, flow of awareness.

8. Samadhi
Samadhi (Sanskrit: समाधि) literally means "putting together, joining,
combining with, union, harmonious whole, trance". In samadhi, when meditating on
an object, only the object of awareness is present, and the awareness that one is
meditating disappears. Samadhi is of two kinds, Samprajnata Samadhi, with support
of an object of meditation, and Asamprajnata Samadhi, without support of an object of
meditation.

Asanas and its importance

An asana is a body posture, originally and still a general term for a sitting
meditation pose, and later extended in hatha yoga and modern yoga as exercise, to any
type of position, adding reclining, standing, inverted, twisting, and balancing poses.
The Yoga Sutras of Patanjali define "asana" as "[a position that] is steady and
comfortable". Patanjali mentions the ability to sit for extended periods as one of the

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eight limbs of his system. Asanas are also called yoga poses or yoga postures in
English.
Asanas were claimed to provide both spiritual and physical benefits in
medieval hatha yoga texts. More recently, studies have provided evidence that they
improve flexibility, strength, and balance; to reduce stress and conditions related to it;
and specifically to alleviate some diseases such as asthma and diabetes.

Padmasana

Padmasana is the Sanskrit name for a renowned yoga asana, otherwise known as
Lotus Pose. It is a seated posture, in which the legs are crossed and the feet are
positioned on top of the opposite thighs at the hip crease. The term is derived from
two Sanskrit roots; padma, meaning "lotus" and asana meaning "seat" or "posture".

To practice padmasana:

● Begin by sitting with the legs extended and the spine upright.
● Bend the right knee, and cradle the lower right leg to bring the foot towards the
left thigh.
● Place the outer edge of the right foot in the left hip crease with the sole facing
towards you.
● Repeat this with the left leg, bringing it on top of the right one so that the legs
are crossed.
● Once in this position, the hands can rest on the knees, with the option to form a
mudra.

Padmasana is an intermediate to advanced pose which requires a great deal of

flexibility in the knees and hips. As such, practitioners should warm up the body with

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mobility exercises prior to practicing this pose. If the top knee does not reach the
floor, a blanket or block may be used for support. Beginners may work towards
padmasana by first practicing ardha padmasana (half lotus pose), in which only one
foot is placed in the hip crease. Those with injured or weak ankles or knees, sciatica or
severe back pain should avoid practicing padmasana.

The English name for padmasana is lotus pose.

Vajrasana

Vajrasana is the Sanskrit name for a seated yoga asana. This posture provides a deep
stretch for the quadriceps and the tops of the feet, and is believed to assist in digestion.
Vajrasana can be used as a transitional or resting pose between other asana, and it is
often used as a posture for meditation.

The term is derived from two Sanskrit roots; vajra, meaning ‘"hunderbolt" or
"diamond" and asana meaning "seat" or "posture".

To enter the pose, begin by kneeling on the floor with the knees and thighs together,
the tops of the feet on the floor and the toes untucked. Lower the hips and buttocks to
sit on top of the heels, keeping the ankles, shins, and knees in one line. Traditionally,
the big toes should be together with heels apart, and buttocks resting in the space
between the heels. This variation can be challenging for beginners, in which case the
buttocks should rest directly on the heels.

Vajrasana may be held for as long as the practitioner is stable and able to maintain a
steady breath. There should be no pain or strain in the lower body, and the upper body
should be simultaneously upright and relaxed, with core muscles active and shoulders
soft. The hands can rest on the tops of the thighs, either with palms down or forming a
mudra.Vajrasana is also known as thunderbolt pose.

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Padahastasana

Padahastasana is a standing forward fold and one of the 12 basic postures of Hatha
yoga. It is also the third pose of surya namaskar, the sun salutation sequence. It is
believed to reduce tamas, which means heaviness or inertia in the body.

This pose's name comes from the Sanskrit pada which means "foot," hasta meaning
"hand" and asana meaning a "seat" or "posture."

Vrikshasana

Vrksasana is a standing asana that improves balance, focus and mental clarity. The
name comes from the Sanskrit vrksa, meaning "tree," and asana, meaning "pose."

This asana requires the practitioner to stand on one leg with the other leg bent so the
foot rests on the inside of the thigh. The hands are extended overhead with palms
touching.

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Halasana

Halasana is a folded inversion, traditionally considered a finishing pose that may be

practiced at the end of a yoga session. As a finishing pose, it helps prepare the body
for relaxation, pranayama and meditation.

To begin, lie down on the ground with arms at the sides and palms pressing down. Lift
the legs up to a vertical position. Then lift the hips and spine from the floor, bringing
the legs behind the head. The toes are then placed on the floor and the legs are gently
straightened.

The name comes from the Sanskrit hala meaning "plow," and asana, meaning "pose."
Therefore, halasana is also referred to as plow pose in English.

Pavanamukthasana

Pavanamuktasana is a healing pose that is effective in helping release gas in the

abdomen while massaging the entire back and spine. The name is derived from the
Sanskrit, pavana, meaning "wind"; mukta, meaning "to release"; and asana, meaning
"pose."

From a supine position, the yogi bends both legs and hugs them into the body with the
arms wrapped around the shins. At the same time, the chin tucks toward the chest. The
head may rest on the ground or be lifted toward the knees. Some yogis practice the
pose in three segments by first hugging one leg at a time into the chest and then
hugging both legs together.

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Pavanamuktasana is commonly referred to in English as wind relieving pose, wind
liberating pose or wind removing pose.

Bhujangasana

Bhujangasana is the Sanskrit name for a popular yoga asana, otherwise known as
Cobra Pose. It is a gentle backbend, most commonly performed as part of a Sun
Salutation, in which it can be used as a less strenuous alternative to Urdhva Mukha
Svanasana (Upward Facing Dog). The term is derived from two Sanskrit roots;
bhujanga, meaning "serpent" or "snake" and asana meaning "seat" or "posture".

To enter the pose:

● First lie prone on the floor with the legs outstretched and feet hip-width
distance apart.
● Place the palms down directly below the shoulders, with elbows bent and
hugged in towards the torso.
● Pressing the tops of the feet and the pubic bone firmly into the floor, inhale to
lift the chest and begin to straighten the arms.
● Keep the shoulders away from the ears, and draw the shoulder blades towards
one another to maintain an open chest.
● Only lift as far as possible whilst still keeping the pubic bone connected to the
mat, and hold this position for as long as the breath can remain smooth and
steady.
● The gaze should be fixed at one point on the floor, in order to maintain a
neutral neck position.
● To come out of the pose, exhale to slowly lower back down towards the floor.

If this pose causes any strain in the lower back, the elbows can remain bent in a
modification known as Baby Cobra. Alternatively, the forearms may remain on the

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mat with palms facing down for salamba bhujangasana (Sphinx Pose), a gentler
version which may be used to work towards bhujangasana. In order to find a deeper
expression of the pose, the hands can be walked closer towards the torso with the arms
straight, providing a stronger backbend.

Bhujangasana should not be practiced by those with carpal tunnel syndrome or any
injury to the back, arms, or shoulders. Additionally, it should be avoided in the case of
recent abdominal surgery or pregnancy.

Poornasalabhasana

Poorna-salabhasana is the seventh of the 12 basic Hatha yoga poses. The name comes
from the Sanskrit salabha, meaning "grasshopper" or "locust," and asana, meaning
"pose."

To enter this asana, lie face-down on the floor with the palms on the ground. The legs
and chest are lifted off the floor so that the practitioner is balanced on the torso. The
hands clasp behind the body, bending the back and stretching the abdomen.

Poorna-salabhasana may also be referred to as locust pose in English.

Ardhamatsyendrasana

Ardha matsyendrasana, a seated twist pose, is the ninth of the 12 basic poses in Hatha
yoga. The name for this asana is derived from the Sanskrit, ardha, meaning "half";
matsya, meaning "fish"; indra, meaning "king"; and asana, meaning "pose."

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To enter the pose, the yogi begins in dandasana (staff pose). The left foot is bent so it
rests on the outside of the right thigh. The right foot slides as close as possible to the
left buttock. The right elbow is placed on the outer side of the left knee with the hand
pointed upward, creating a twist in the body. This is repeated on the opposite side.

Ardha matsyendrasana is called half lord of the fishes pose in English.

Shavasana

Savasana, or shavasana is the Sanskrit name for an important restorative asana. It is a

key component of asana practice in almost every yoga tradition, and is most
commonly used at the end of a sequence as a means of relaxation and integration.
Some schools also use it to calm the body and mind at the start of a class, and in both
Sivananda and Yoga Therapy it is sometimes practiced between postures in order to
calm the nervous system.

The term is derived from two Sanskrit roots; shava, meaning "corpse", and asana
meaning "seat" or "posture". The first written record of savasana is found in classic
15th-century yoga text, Hatha Yoga Pradipika, which says: “Lying down on the
ground, like a corpse, is called savasana. It removes fatigue and gives rest to the
mind”.

The common English name for savasana is corpse pose

Yoga precautions

Yoga is generally considered safe for most healthy people when practiced under the
guidance of a trained instructor. But there are some situations in which yoga might
pose a risk.

See your doctor before you begin yoga if any of the following apply to you:

● A herniated disk
● A risk of blood clots

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 ● Eye conditions, including glaucoma
● Pregnancy — although yoga is generally safe during pregnancy, certain
poses should be avoided
● Severe balance problems
● Severe osteoporosis
● Uncontrolled blood pressure

You may be able to practice yoga in these situations if you take precautions, such as
avoiding certain poses or stretches. If you develop symptoms, such as pain, or have
concerns, see your doctor to make sure you're getting benefit and not harm from yoga.

Management of Stress

Stress reduction. A number of studies have shown that yoga may help reduce
stress and anxiety. Yoga can enhance your mood and overall sense of well-being. Yoga
might also help you manage your symptoms of depression and anxiety that are due to
difficult situations.Yoga encourages mental and physical relaxation, which helps
reduce stress and anxiety. The physical postures promote flexibility, relieve tension,
and alleviate pain.

Yoga poses may help you release physical blockages like muscle knots, helping
release emotions and tension. They also promote the release of mood-boosting
endorphins, which are the feel-good hormones that can positively affect how you
handle stress.Focusing on the present moment during your yoga practice enhances
your awareness, boosts your concentration, and centers your mind.

As you become aware of the transitory nature of your bodily sensations, thoughts, and
feelings, you may find it easier to let go of attachments to positive, negative, and
neutral experiences. You may also learn to cultivate feelings such as love, joy, and
serenity.

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