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WHAT IS STRESS         (Take Demo Test)
  • Topics, Revision Notes and 2 Tests
  • Subject: Yoga Science

  • NIRF Yoga Certification Ranking: 27
  • Syllabus: CBSE (NCERT) + UGC NET (University Grants Commission National Eligibility Test) Based
WHAT IS STRESS         (Read Demo Chapter)
  • Topics, Revision Notes and 2 Tests
  • Subject: Yoga Science

  • NIRF Yoga Certification Ranking: 27
  • Syllabus: CBSE (NCERT) + UGC NET (University Grants Commission National Eligibility Test) Based

Yogic Practices For Stress Management


Fig: 1

Audio Chapter - 1
Audio Chapter - 2

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An adolescent in different situations experiences a wide range

of emotions that could vary from positive to negative such as

happiness, satisfaction, sadness, anger, frustration, etc. They have

high expectations from themselves that may be further reinforced

by people and environment around them. There are many occasions

when they may get stressed or feel angry or frustrated. It is natural

for adolescents to experience both positive and negative emotions.

Simultaneously, it is necessary for everyone to be aware of her/his

feelings and emotions. It is also natural to express one's emotions.

But, it is also essential for all to know that there are both positive

and negative ways of expressing the emotions. It is pointed out that

negative emotions and their expression in negative way may be caused

by certain stresses experienced by the adolescents.


In today’s life, stress is becoming a major cause of many healthrelated

problems. It is a known fact that stress negatively affects health. In the 

management of stress, lifestyle plays an important role. Lifestyle is 

characterised by one's habits relating to eating, working,

sleeping and all those things that influence one's health and life. In

other words, lifestyle means one's food habits, recreation, thinking

and all her/his day-to-day activities. A healthy lifestyle reduces stress

and promotes one's health.


It is important to recognise that stress is something that can be

tackled, controlled and definitely decreased. Many times, we may not

necessarily be in control of the situations which causes the stress but

we can control our over-all response to any of such situations.


What is Stress?


Stress can be understood as the responses of the body which occur in

difficult situations. These situations are perceived by the person as a

threat to her/his physical or emotional well-being. This threat may be

real or imaginary.


The responses towards these situations occur at the physiological

level and the psychological level. At the physiological level, there

may be changes in heart rate, pulse rate, blood pressure, secretions

of hormones, etc. At the psychological level, there may be changes

in attention, concentration, memory and alertness and also in the

emotional state (like anger, fear, hate, sadness, etc.).


Stress generally occurs as a result of major events in life such as

tough competitions, getting low scores in an examination, recent breakup

in friendship, not getting a good job, a fight with others and so on.

There are several other factors which may cause stress in a person

like diseases, poor living conditions, poverty, problems in relationship,

challenges of adolescence, wrong habits, high aspirations, unrealistic

goals, death of close relative, tough competition, discrimination, fast

changing life and many others. However, sometimes it may also occur

due to minor issues such as not getting up early, not getting ready

on time, reaching school late, not getting the desired food, arguments

with a friend, not getting permission from parents for attending a late

night party and so on.


Intensity of stress varies from person to person and generally

depends on perception of the particular situation by that person. A

situation may be easy to handle for one person, while it may pose a

big challenge to another. For example, examination may cause stress

in one student, while it may not affect another student.


Audio Chapter - 2

Stress may be beneficial as well as harmful. Stress which motivates

us to perform better and learn new skills is beneficial. For example,

getting admission in a new course, preparing for an examination or

getting promotion may cause stress but this stress is beneficial as it

finally contributes towards growth and development. Stress may be

harmful also. When stress is severe and chronic then it negatively

affects efficiency of a person. It may adversely affect our ability to feel,

think and act.


During severe stress, a person may become restless and worried.

She/he may not remember the things properly. Even small things

may make her/him angry. You also might have observed that when

you are in tension you become restless. You may not be able to focus

on your studies and small things may cause irritation in you.

Chronic and severe stress reduces our body’s ability to fight

diseases. It can lead to various psychosomatic diseases such as

peptic ulcer, migraine, diabetes mellitus, high blood pressure, etc.

It could even result in heart attack, brain stroke and death. Several

psychological disorders such as anxiety attacks and depression may

also result from chronic and severe stress. However, the fact is — we

cannot avoid stress. Therefore, management of stress is necessary

Yoga has been considered a panacea for stress. In this context, we

will discuss the role of yoga in developing a healthy lifestyle by which

stress can be managed. Yoga practices once become a way of life , can

play an important role in stress management.


Effect Of Stress On Human Body


Fig: 2

Yoga as a Way of Life for Stress Management


You have learnt about asana, pranayama, kriya, mudra, bandha and

meditation in earlier class. However, yoga is not limited to the physical

postures, breathing techniques or meditation for a few minutes only

rather yoga is a way of life also. It propounds several principles

including asana, pranayama, kriya, mudra, bandha and meditation

which are relevant to healthy living. Yogic principles of healthy living

can be adopted by all, irrespective of age, gender, profession or place.

As a way of life, yoga gives direction about food, eating habits, thinking,

recreational means and conduct. Yogic way of life, if adopted in true

sense, empowers us to deal with stress and in promoting physical and

mental health.


The components of yogic way of life are:

Ahara (Food)

Vihara (Relaxation)

Achara (Conduct)

Vichara (Thinking)

Vyavahara (Behaviour or actions)

For stress management, we should perform those practices which can

relax our body and mind. The practices which can strengthen the

systems especially the autonomic nervous system with the dominance 

of para-sympathetic system of body are also beneficial for managing

stress. Here, some asanas, pranayamas, kriya and relaxing practices

which are helpful in stress management are explained in this chapter.

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