Yoga for Stress Management

By Dr H R Nagendra | Dr Mithila M V | Dr Rajesh Nair   |   Swami Vivekananda Yoga Anusandhana Samsthana
Learners enrolled: 2239
In this course we intend to provide you with a fair understanding about the phenomenon of stress and its effective management. The course walks you through the causative aspects of stress from both eastern and western perspective, its impact on our body and mind, and ways of meeting the challenges of stress. This course presents you with information on the stress physiology, its biological pathway, stress response, and its relationship with sleep and diet. We also provide an overview of stress assessment tools and research evidence for the yogic management of stress. Further we provide you stress management approaches based on the knowledge system of yoga, from theoretical and practical perspective for its effective management.
Course Status : Completed
Course Type : Not Applicable
Duration : 16 weeks
Category :
  • Multidisciplinary
Credit Points : 4
Level : Undergraduate
Start Date : 23 Aug 2023
End Date : 31 Oct 2023
Enrollment Ends : 20 Sep 2023
Exam Date :

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Course layout

Week 1
o Module 1: Introduction to Yoga for Stress Management - 1
o Module 2: Introduction to Yoga for Stress Management - 2
o Module 3: Stress according to Western perspective 

Week 2
o Module 4: Stress Eastern Perspective
o Module 5: Developmental process : Western and Eastern Perspective 
o Module 6: Stress Hazards and Yoga

Week 3
o Module 7: Meeting the challenges of Stress - 1
o Module 8: Meeting the challenges of Stress - 2

Week 4
o Module 9: Introduction to Stress Physiology 
o Module 10: Stress, Appetite and Dietary management- Modern and Yogic perspective
o Module 11: Sleep and Stress: understanding the relationship for effective management of stress

Week 5
o Module 12: Stress Assessment methods- a valuable tool toward stress management
o Module 13: Role of Yoga in prevention and management of stress related disorders – a summary of research evidence

Week 6 
o Module 14: Concept of stress and its management - perspectives from Patanjali Yoga Sutra - Part 1
o Module 15: Concept of stress and its management - perspectives from Patanjali Yoga Sutra - Part 2
o Module 16: Concept of stress and its management - perspectives from Patanjali Yoga Sutra - Part 3
Week 7
o Module 17: Concept of stress and its management - perspectives from Bhagavad Gita - Part 1
o Module 18: Concept of stress and its management - perspectives from Bhagavad Gita - Part 2
o Module 19: Concept of stress and its management - perspectives from Bhagavad Gita - Part 3

Week 8
o Module 20: Bio-Psycho-Socio-Spiritual model of stress management

Yoga practices for Stress Management
Week 9
o Module 21: Breathing practices – 1
Hands in and out breathing, Hands stretch breathing, Ankle stretch breathing
o Module 22: Breathing practices – 2
Dog Breathing, Rabbit breathing, Tiger breathing, Sashankasana breathing
o Module 23: Breathing practices – 3
Bhujangasana breathing, Ardha Shalabhasana breathing (alternate legs), Straight leg raising (alternate legs), Straight leg raising (both legs), Sethubandhasana lumbar stretch, Instant Relaxation Technique (IRT)
Week 10
o Module 24: Loosening Practices – 1
Shoulder Rotation, Side bending, Standing twist, Hip rotation, Thigh strengthening
o Module 25: Loosening practices – 2
Chakki chalan, Bhunamasana Chalana, Alternative toe touching
o Module 26: Loosening practices – 3
Side leg raising, Pavana muktasana kriya: Wind releasing pose movements, Quick Relaxation Technique (QRT)

Week 11
o Module 27: Asana practices – I
Tadasana, Ardhakati Chakrasana, Ardha Chakrasana, Trikonasana, Vrikshasana
o Module 28: Asana practices – 2
Vakarasana, Janu Sirshasana, Ushtrasana, Sashankasana,

Week 12
o Module 29: Asana practices – 3
Ardhamatseyndrasana, Paschimottanasana, Poorvottanasana, Gomukhasana
o Module 30: Asana practices – 4
Makarasana, Bhujangasana, Salambha Shalabahasana, Dhanurasana

Week 13
o Module 31: Asana practices – 5
Setubandhasana, Sarvangasana, Mastyasana, Deep Relaxation Technique (DRT)
o Module 32: Soorya Namaskar

Week 14
o Module 33: Pranayama – 1
Kapalbhati kriya and Sectional Breathing
o Module 34: Pranayama – 2
Nadishuddhi Pranayama
o Module 35: Pranayama – 3
Bhramari, Sheetali, Sitkari and Ujjayi

Week 15
o Module 36: Om Meditation 
o Module 37: Cyclic Meditation

Week 16
o Module 38: Integrated Yoga Module I
o Module 39: Integrated Yoga Module II
o Module 40: Integrated Yoga Module III

Books and references

·      H R Nagendra and R Nagarathna. Yoga for Promotion of Positive Health. Swami Vivekananda Yoga Prakashana. 2011.
Contrada, R., & Baum, A. (Eds.). The handbook of stress science: Biology, psychology, and health. Springer Publishing Company. 2010
Al'Absi, M. (Ed.). Stress and addiction: Biological and psychological mechanisms. Elsevier. 2011
Van den Bergh, O. Principles and practice of stress management. Guilford Publications. 2021
Swami Muktibodhananda, Hatha Yoga Pradipika, , Bihar Scool of Yoga, 1998
Swami Satyananda Saraswati, Four Chapters on Freedom, Bihar Scool of Yoga, 1975
Swami Tapasyananda, Srimad Bhagavat Gita, Sri Ramakrishna Math, 2012

Instructor bio

Dr H R Nagendra
Chancellor S-VYASA Deemed-to-be University, Bengaluru, India

Dr HR Nagendra holds PhD in Mechanical Engineering from IISc, Bangalore. After receiving his doctorate in 1968, he served as faculty of IISc in Department of Mechanical Engineering. Then, he went to Canada as Post Doctoral Research Fellow in the University of British Columbia, Canada in 1970. From there, he moved to NASA Marshall Space Flight Centre, USA as Post-Doctoral Research Associate in 1971 and moved to Engineering Science Laboratory, Harvard University, USA as a Consultant in 1972. He served as Visiting Staff at Imperial College of Science and Technology, London later. In 1975, he joined Vivekananda Kendra, a service mission as a whole-time worker.  Director of Training Centre, Vivekanandapuram, Kanyakumari. Between 1975 and 1993, he served as the All India Secretary, Yoga Shiksha Vibhag, Vivekanand Kendra, Kanyakumari. He is the founder and President of Vivekananda Yoga Anusandhana Samsthana, Bengaluru.
Currently, He is the Chancellor of Swami Vivekananda Yoga Anusandhana Samsthana, a Yoga University in Bangalore. He is also Chairman of Task force of AYUSH, Govt, of India, New Delhi. He has published 30 Research Papers in Engineering and more than 200 research papers on Yoga. He has authored and co-authored 40 books on Yoga. He has received several awards for his life time achievement in the field of yoga including Padma Shri award by Govt. of India in 2016. 

Dr Mithila M V 
Associate Professor, S-VYASA Deemed-to-be University, Bengaluru, India

Dr Mithila has completed her Masters and Ph.D. in Biochemistry from the University of Mysore. Her doctoral work was focused on natural sources for Appetite Regulation and Nano-encapsulation of bioactive compound. After Ph.D. she joined S-VYASA as an Assistant Professor and worked with various research projects on understanding the molecular mechanism of Yoga in Type-2-Diabetes and has over 5 years of experience in Clinical Research. She also teaches Biochemistry to the undergraduates in the School of Naturopathy and Yoga and is currently guiding 6 Ph.D. students. Her research interests include oxidative stress, non-communicable diseases, lifestyle intervention and stress management. She is presently working as Associate Professor in Molecular Bioscience division, Anvesana Research Lab at S-VYASA.

Dr Rajesh Nair
Assistant Professor, S-VYASA Deemed-to-be University, Bengaluru, India

Dr Rajesh Nair is primarily a student of Indian philosophy, a yoga practitioner and teaches the theory, practice and philosophy of Yoga.  Academically trained as an engineer and management consultant, he served the industry for over a decade before shifting attention to the field of yoga studies and teaching. He has also done formal studies in the therapeutical application of yoga (post-graduation) and completed his doctoral work (PhD) on understanding the mechanism of Yoga in managing diabetes, from a molecular biological perspective. He worked as Senior Research Fellow in one of his projects funded by Department of Science and Technology, investigating the efficacy and mechanism of action of yoga on chronic kidney patients. Presently he is serving as an Assistant Professor at S-VYASA deemed-to-be university, focusing on both research and teaching.

Course certificate

Grading Policy:
There will be (a) Internal Assessment and (b) Final Exam.
Internal Assessment: 

·       This will carry 30% weightage. MCQs for all the Weeks
·       Final Exam: This will carry 70% weightage.  The final exam will have questions from all the weeks. 

Passing Marks:

·       You will be eligible for a certificate only if you score minimum 50% in  Internal Assessment and minimum 50% in Final Exam. 

Final Examination:
·       Type of exam: Computer based  proctored exam conducted by National Testing Agency
·       Exam Center: You will have to appear at the allotted exam centre and take the exam in person. 
(You can find the final allotted exam centre details in the admit card (hall ticket)).
·       Admit Card: You can download the Admit card (Hall ticket) around one week before the exam
·       QP Pattern: All the questions will be in the format of MCQs. 

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