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Work Without Stress

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In this age, when virtual world co-exists with reality, finding a Work-life balance is not an easy pursuit. In fact, stress and burnout are real life issues as busy professionals with demanding lifestyle is a common scenario these days in every metropolitan city. As an employee you should be confident, fast, responsible, talented and destressed at the same time. If stress eats us everything is lost.

The future of the corporate companies or the ‘Pillars’ of the company are good, smart and talented employees who work day and night. Work-related stress is one of the major public health issues and solution strategies for this are mandatory. Yoga is a common approach to manage stress and its effectiveness have been extensively confirmed.
Health benefits that have been proven throughout history, yoga is gaining prominence in workplaces worldwide.

 

Benefits of Yoga at Workplace

1. Pushes up the Energy level

After 6 to 8 hours of continuous work and a sedentary lifestyle, employees get exhausted. So moderate stretching and loosening exercise will be of great help  to reduce stiffness, fatigue and to boost your energy level.

2. Improves the posture

Corporate employees spend most of their time sitting in chairs for long hours. Oblivious to them, this unnatural position is detrimental to their health. When you’re stronger and more flexible, your posture also improves. Yoga also helps you in building  body awareness which in turn helps you notice more quickly if you’re slouching or slumping, so that your posture can be adjusted.

3. Reduces the stiffness

Due to long sitting position and strain in neck as a result of laptop usage will end up in
neck stiffness and cervical spondylitis issues. Yoga poses work by stretching your muscles. They can help you move better and feel less stiff or tired.

4. Yoga- A key to  achieve Work-life balance

Some people are not confident enough to cope up with work and household chores. At times grouchy at work as they struggle to find that elusive work-life balance. Yoga helps you manage time better. You will find time not only for work and home but also for the society at large.

Many studies have proven that a little yoga in the morning, at night, or even during a lunch break, can minimize stress and increase productivity. It is believed that yoga is so effective for stress relief because, apart  from the physical benefits that yoga brings in, it encourages a good mood, an increase in mindfulness, and a healthy dose of self-compassion as well.

Yogic Management of Stress

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“Stress, Anxiety, Worry”

These words are very common to people now a days. When your job demands an overtime hectic works or scheduled high pressured targets or deadlines: all these causes unwanted stress in a man’s life. When we are busy making money, we forgets or want fully rejects the impacts that these pressure makes on our mental and physical health.

It is high time that we pause and look inwards to see ourselves and our inner sense for a betterment so that all our hard works for a better future are not in vein.

Yogic Management of Stress

Stress is not something which we can totally wipe out, but through proper techniques, we can progressively manage and peacefully live with it. So let’s see how we can manage stress through various techniques. Yoga and meditation is one of the best technique for managing stress. Bringing yoga and meditation to our daily life eases our mind and soul and make us free from all our trauma and anxiety. Everyday practice of yoga therapy helps to release endorphins – happy hormones from the body thereby which gives a symptomatic relief. Let’s see how we can manage stress through yogic management.

Below are some of the benefits of yogic Management:

  • Relaxation to mind and body
  • Relaxation to muscles and joints
  • Increase blood circulation
  • Improves metabolism
  • Improves sleep
  • Promotes self-esteem and self confidence
Stress-Relief Techniques Involved in Yoga

Yoga has its own ways and techniques for managing physical well-being. It include

  1. Relaxation techniques 
  2. Asanas (postures).
  3. Pranayama

Yoga Nidra

Yoga nidra defines as yogic sleep. It is a state of consciousness from waking and sleeping which is induced by a guided meditation. It is powerful meditation technique which can be well maintained and practiced under a expert guidance. It is practiced to get higher level of consciousness. It can be done from children to seniour citizen.Yoga nidra offers a space to explore what you need in the moment, as well as an opportunity to work on releasing long-held emotions.

Yoga Nidra place a very important role for stress management. They can reduce the impact of exaggerated stress responses and thereby reduce anxiety and stress.It includes 8 steps. Should do under expert guidance. 

Benefits of yoga nidra

  • Improves self esteem and self confidence
  • Relaxation to mind and body
  • Lifestyle modification
  • Improves sleep

1. Relaxation techniques

            Relaxation techniques are procedure or techniques which helps one to relax mentally and physically.

Benefits of relaxation techniques

  • Lowers blood pressure
  • Promotes good sleep
  • Reduces stress, anger and frustration
  • Facilitates a soothing effect

Relaxation techniques include:

  • Deep relaxation techniques 
  • Quick relaxation technique
  • Instant relaxation technique

 

Deep relaxation techniques 

   It’s a 45 mins to 1 hr practice by relaxating the entire muscles and joints. It is practiced by lying down at savasana. Should do under exepert guidance

Quick relaxation technique

  It’s a 15 mins to 30 mins relaxation technique.

Relaxation of the whole body in 15 mins .

Should do under expert guidance

Instant relaxation technique.

It’s a 5 mins practice . Relaxation done in 5 mins which is said to be instant relaxation technique .

Should do under expert guidance

     

2. Asanas/ postures.

 Asana is defined as steady and comfortable postures.

Benefits of asanas in stress management

  • Promotes good sleep
  • Improves blood circulation
  • Reduces stress and anxiety
  • Helps in lowering blood pressure

Asnas include :

  • Savasana

    Savasana otherwise called as corpse pose which is a relaxative asana helps in relaxation at the end of sessions.

 

Benefits of savasana for stress management

    • Calms central nervous system, aiding the digestive and immune systems.
    • Calms the mind and reduces stress.
    • Reduces headache, fatigue and anxiety.
    • Helps lower blood pressure.

 

  •     Sukhasana 

Sukhasana or simple yogic pose helps in relaxation and meditative pose.

 

Benefits of sukhasana for stress management

  • Being a meditative pose sukhasana helps in relaxation of body and mind
  • Builds physical and mental balance
  • Helps in reducing stress and anxiety
  • Improves blood circulation 

 

  •     Balasana

Balasana otherwise called as child relaxative pose.

 

Benefits of Balasana for stress management

  • Calms the brain and helps relieve stress and fatigue.
  • Relieves back and neck pain 
  • Promotes soothing effect to the body.

 

  •     Makrasana

Makrasana is otherwise called as crocodile pose which is the relaxative pose at the end of each session.

 

Benefits of makarasna for stress management

  • Reduces anger and tension
  • Calms the body and mind
  • Rejuvenate the whole body and mind
  • Improves sleep
  1. Pranayama

Pranayama is defined as prana means breath ayama means to control . Controlling of breath is pranayama. 

  • Nadishuddhi paranayam
  • Seetkari
  • Brahmari
  • Hand in and out streching exercise
  • Hand up and down streching exercise

Reference

www.mentalhealth.org

www.firstcryparenting.com

APMB book

 

Yoga and Healthy Lifestyle

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Daily Yoga     

  “Yogah citta vrtti nirodhah” –Pathanjali yoga sutras

 Yogah citta vrtti nirodhah denotes the Sanskrit definition of yoga which means cessation of modification of mind.

Yoga defines a life style modification. Yoga leads to a healthy lifestyle. In the current scenario or in this contemporary era it’s a sedentary lifestyle. Busy schedule of the people without any physical activity leads chronic lifestyle disorders like diabetes mellites, hypertension , hyperlipidemia , CVD ( cardiovascular diseases) etc. So it’s mandatory to keep a healthy regimen for the everyday life.

Healthy Lifestyle

What is healthy lifestyle? Healthy lifestyle is something which we create our-self.  This includes

  • Waking early morning
  • Drinking water
  • Exercise/Yoga
  • Balanced diet
  • Avoiding unhealthy food
  • Eat on time
  • Avoid overeating
  • Good sleep

These are considered as the fundamentals for a healthy lifestyle. Here we can discuss about the principles of yoga and also the yogic management for a healthy style.

Yogic Management

“It is health that is real wealth not pieces of gold & silver”  – Mahatma Gandhi

Yoga is one such exercise that does not have any age restrictions. It is simple yet effective. Yoga derived from a Sanskrit word ‘Yuj’ which means ‘to unite or to integrate’. It is a 5000-year-old Indian ancient and ascetic discipline. Yoga is an art which works on physical & mental health. It’s the only technique which concentrates on breathing. So yogic way of life is essential for a healthy lifestyle.

Physiological Benefits of yoga 

  • Improves the lung capacity
  • Improves blood circulation
  • Improves quality of sleep
  • Enhance endorphins and reduce   Stress hormones.
  • Boosts metabolism
  • Helps in lowering blood glucose level
  • Helps in boosting immunity

Yoga is a simple and accurate way to improve or modify the lifestyle.Just spend half an hour to on hour session everyday. Make it as a daily routine. Feel the changes within our body .

Yogic techniques for the daily routine

Let’s see some of the yogic techniques for the daily routine.

  1. Sukshma Vyayama / Loosening Exercise

Sukshma Vyayama otherwise called as loosening exercise mainly done to loose down or reduce the siffness of each joints.

Benefits of loosening exercise

  • Relaxes the joints and muscles
  • Increases flexibility
  • Reduces muscle stiffness

2. Pranayama / Breathing exercise           

            

Benefits of Pranayama

  • Improves lung capacity
  • Reduces anxiety and stress
  • Promotes mental stability
  • Improves blood circulation

3. Surya Namaskar

Benefits of Surya Namaskara

  • Improves sleep quality
  • Facilitates good metabolism
  • Detox the body
  • Increase the energy level
  • Reduce weight gain

Reference

  • insightscare.com
  • Pubmed.com
  • Asana mudra banda pranayama( APMB book)

How Yoga Helps To Improve Concentration And Focus

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Yoga for concentration

 

Yoga the ancient art derived from the Sanskrit term “yuj” means ‘union’ or ‘merge’.Yogic science teaches us to get relaxed physically and mentally.Mental and physical health is equally important .Both should be equally maintained. Yoga is the science which teaches us about mental health equally proportional to physical health. A calm mind will be able to concentrate or focus much better. So concentration is very important in our day today life.

According to the Pathanjali yoga sutras concentration , dhyana defines as

“tatra pratyaya-ikatānatā dhyānam”

The meaning of the above sloga is uninterrupted flow (of the mind) towards the object  is contemplation. Dhyana is the continuous flow of cognition toward that object. Concentration is important while doing any sort of work. For students concentration is important for learning. To do our daliy work concentration is important. When concentration improves our self esteem and confidence will improve.

Attention deficit hyperactivity disorder (ADHD) increasingly affects our population as cell phones, TVs, tablets, laptops, and social media absorb our attention and distract us from being fully present in our day-to-day lives. Mostly ADHD is affecting with the growing children . It’s important check it priorly and start proper care and treatment for the children with ADHD. Another important disorder is dyslexia which is the learning disorder, difficulty in learning. Through meditation and yogic techniques pranayama we can improve the concentration and memory power.

Asanas the steady and comfortable postures for improving concentration

Vrikshasana

Benefits of vrikshasana

  • Improves concentration
  • Improves memory power
  • Improves flexibility
  • Promotes balance

Tadasana

 

Benefits of tadasana

  • Improves balance
  • Improves concentration
  • Improves blood circulation
  • Facilitates stretch to back

Garudasana

Benefits of Garudasana

  • Improves balance
  • Promotes focus
  • Improves self confidence

Natrajasna

Benefits of Natrajasna

  • Improves flexibility
  • Improves concentration
  • Improves body metabolism

Parvatasan

Benefits of Parvatasan

  • Improves memory power
  • Relaxes mind and body
  • Reduces stress and anxiety
  • Improves blood circulation

Things to note while yoga session

  • Consume food before or after 2 hrs
  • Keep a bottle filled with water aside to keep yourself hydrated
  • Drink water sip by sip
  • Do the yoga session in a ventilated space
  • Do the asanas under expert guidance.

Reference

Pathanjali yoga sutras

Asana mudra banda pranayama book